commit: f83914445f6a541a2b8947b6e757ccf59925c777
parent a906b7b8cf18f33b272ea8d1b86af180564ce1ff
Author: Rekka <rekkabell@gmail.com>
Date: Thu, 14 Nov 2019 23:01:18 -0500
Corrections
Nurtrition page corrections
Diffstat:
1 file changed, 30 insertions(+), 18 deletions(-)
diff --git a/scripts/database/pages.ndtl b/scripts/database/pages.ndtl
@@ -76,12 +76,13 @@ NUTRITION
- Quinoa
- Pearled barley
- Whole grain bread
- & Plant foods are rich in iron. Hitting our daily target is easy, although iron from plant sources isn't absorbed as easily and that means we need to consume twice as much. To better absorb the iron in these foods, it is important to {*include vitamin C*} in as many meals as you can.
- & Iron-rich plant foods are high in {*phytic acid*}, a compound that binds to iron and other minerals, and that makes it more difficult for our bodies to absorb. Avoiding foods that contain phytic acid isn't necessary, but it's important to eat them in a way that minimizes their effects on iron. Adding vitamin C-rich foods — like 1/2 cup of cauliflower or a cup of orange juice — can increase iron absorption of plant foods by as much to 4 to 6 times. Fermentation can also improve absorption. Eating sourdough or bread leavened with yeast instead of other grains can help.
+ & Plant foods are rich in iron, but because iron from plant sources is harder for our bodies to absorb it is important to consume twice as much. Including foods with {*vitamin c*} permits the body to better absorb iron.
+ & Iron-rich plant foods are high in {*phytic acid*}, a compound that binds to iron and other minerals and that makes it difficult for our bodies to absorb. Avoiding foods that contain phytic acid isn't necessary, but it's important to eat them in a way that minimizes their effects on iron. Adding vitamin C-rich foods — like 1/2 cup of cauliflower or a cup of orange juice — can increase iron absorption of plant foods by as much to 4 to 6 times. Fermentation can also improve absorption. Eating sourdough or bread leavened with yeast instead of other grains can help.
& Other iron inhibitors include: coffee, camomille and peppermint tea, as well as spices like turmeric and coriander, or calcium rich foods.
* Calcium
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+ * Sources
& Consume at least 3 1/2 to 4 cups a day of:
- Calcium-set tofu
- Cooked chinese cabbage
@@ -91,38 +92,49 @@ NUTRITION
- Fortified plant milks (shake well before consuming)
- Fortified juices.
& This, with extra servings of beans, broccoli, kale, okra, sweet potatoes, figs, corn tortillas, navel oranges and blackstrap molasses.
- & {*Absorption:*} The amount of calcium in plant foods is somewhat dependent on the amount of calcium in the soil. The World Health Organization recommends 1,000mg of calcium per day, and 1,200mg if over 50, but what is most important is how much is truly absorbed. Most people absorb 25-30% of calcium. Absorption varies depending on food sources, so {*it's important to consume sources of well-absorbed calcium*}, like {*calcium-set tofu*}, {*kale*}, {*turnip greens*}, {*mustard greens*} and {*broccoli*}. Beans, nuts and seeds have moderate amounts of calcium and a slow absorption rate, soaking nuts and seeds aids in absorption. Fortified plant milk generally contains calcium with an absorption rate of 25%, similar to calcium-set tofu, although it is important to shake it before using it as the calcium tends to set at the bottom.
- & {{Oxalate molecules|https://veganhealth.org/oxalate/}}, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can prevent the absorption of calcium. Oxalates plays a part in calcium-oxalate kidney stones. Consumming these items in moderation in fine, or to minimize effect it is important to drink plenty of fluids and to boil high-oxalate greens before consumption (and discard the cooking water).
+ & The amount of calcium in plant foods is somewhat dependent on the amount of calcium in the soil. The World Health Organization recommends 1,000mg of calcium per day, and 1,200mg if over 50, but what is most important is how much is truly absorbed. Most people absorb 25-30% of calcium. Absorption varies depending on food sources, so {*it's important to consume sources of well-absorbed calcium*}, like {*calcium-set tofu*}, {*kale*}, {*turnip greens*}, {*mustard greens*} and {*broccoli*}. Beans, nuts and seeds have moderate amounts of calcium and a slow absorption rate, soaking nuts and seeds aids in absorption. Fortified plant milk generally contains calcium with an absorption rate of 25%, similar to calcium-set tofu, although it is important to shake it before using it as the calcium tends to set at the bottom.
+ & {{Oxalate molecules|https://veganhealth.org/oxalate/}}, found in certain plant foods (such as spinach, beets, beet greens, sweet potatoes, peanuts, rhubarb, and swiss chard), can prevent the absorption of calcium. Oxalates plays a part in calcium-oxalate kidney stones. Consumming calcium and high-oxalate foods is fine and necessary for good health, but it's important to drink plenty of fluids. Doing this helps oxalate and calcium “bind” to one another in the stomach and intestines before reaching the kidneys, making it less likely for kidney stones to form. Boiling high-oxalate greens before consumption and discarding the cooking water also helps.
* Vitamin D
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- & We make plenty of vitamin D when our skin is exposed to sunlight. Light-skinned people required 10-15 min a day, and dark-skinned people need 20-25 min per day. It's important to remember that because of smog, cloud coverage and sunscreen, we may be producing less than our body requires. In winter, it is especially important to get a dietary source of this nutrient.
- & Vitamin D is available in fortified foods (like plant milk) under {*D2*}.
+ & Vitamin D can help prevent osteoporosis by increasing calcium absorption in the body.
+ & We make plenty of vitamin D when our skin is exposed to sunlight, but because of smog, cloud coverage and sunscreen, we may be producing less than our body requires. Light-skinned people require 10-15 minutes in the sun, while dark-skinned people might need {{two hours|https://veganhealth.org/vitamin-d-part-2-the-research/#dark}}. In winter, it is important to get a dietary source of this nutrient, especially for people with darker skin.
+ * Sources
+ - The sun
+ - Fortified plant milk
+ - Fortified foods
+ - Fortified margarine
+ - Mushroom (UV ray-treated)
+ & There are two forms of supplemental vitamin D:
+ - Ergocalciferol or D2
+ - Cholecalciferol or D3
+ & D2 is vegan, made from exposing fungi to UV Rays, while D3 comes from fish oil or sheep's wool. Vitamin D2 is not as effective as vitamin D3 if taken weekly, it must be consumed daily.
* Vitamin B-12
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% pages/vitaminb12.jpg
- & Vitamin b-12 is needed for the production of DNA and for maintaining nerve cells. Levels need to be over 400 pg/ml — or 4 to 6 mcg per day — for good health.
- & Eat two servings a day of fortified foods that contain at least 2-3.5 mcg of vitamin B12. This vitamin does not occur naturally in any plant, but it is available in:
+ & Vitamin b-12 is needed for the production of DNA and for maintaining nerve cells. Levels need to be over 400 pg/ml — or 4 to 6 mcg per day — for good health. This vitamin does not occur naturally in any plant.
+ * Sources
- Fortified plant milks
- Fortified foods
- Nutritional yeast
- Cyanocobalamin Supplements
- & {*Absorption:*} These need to be consummed at least 4h apart for optimal absorption. Another way, is to take a daily supplement of {*cyanocobalamin B12*} that provides 25-100 mcg of vitamin B12, or a supplement that provides 1,000 mcg twice per week.
+ & Eat two servings a day of fortified foods that contain at least 2-3.5 mcg of vitamin B12, these need to be consummed at least 4h apart for optimal absorption. Another way, is to take a daily supplement of {*cyanocobalamin B12*} that provides 25-100 mcg of vitamin B12, or a supplement that provides 1,000 mcg twice per week.
& Absorption of vitamin b-12 is tricky, because small amounts attach to receptors that become quickly saturated by just 1-2 mcg of B12 and will stay like this for several hours. This is what you get from a single meal of fortified foods. Ingesting a large dose of B12 from a supplement, you can absorb the excess that can't latch onto receptors, but that is a very small amount. It is easier to meet needs from many small servings of B12 to be eaten throughout the day, but if you rely on daily single-dose supplements you need to have a lot more since absorption rates are very low.
* Iodine
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- & Iodine is necessary for healthy thyroid function which regulates our metabolism.
- & A quantity of 90 micrograms is recommended daily, and can be found in:
- - Fortified plant milk (few are fortified with it)
+ & Iodine is necessary for healthy thyroid function which regulates our metabolism.
+ * Sources
+ - Some fortified plant milks (few are fortified with it)
- Iodized salt, 1/4 tsp/day
- Seaweed
+ & A quantity of 90 micrograms is recommended daily.
& Note that the amount of iodine in seaweed and other sea vegetables is variable, it is the same for sea salt and other natural salts. {*The only reliable sources are iodized salt or a supplement*}.
* Omega-3
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& Omega3's are needed for optimal cognition, and helps reduce blood clotting (which protects against heart attacks).
- & It is recommended to consume 1600 mg (men) and 1100 (women) per day. Omega-3's is available in these foods:
+ * Sources
- Chia seeds
- Flax seeds, ground
- Soybeans
@@ -134,9 +146,9 @@ NUTRITION
- {*Docosahexaneoic acid (DHA)*}, found in small amounts in seaweed. The body can convert EPA into DHA.
* Vitamin A
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- & Eat two or more servings of vitamin A-rich foods per day, this includes:
% pages/vitamina.jpg
& Vitamin A is important for growth and developments in young children, and for red blood cell formation.
+ * Sources
- Butternut squash
- Pumpkin
- Sweet potatoes
@@ -145,18 +157,18 @@ NUTRITION
- Spinach
- Kale
- Cantaloupe
- & {*Absorption:*} The body can convert 50 carotenoids into vitamin A, the most common being {*beta-carotene*}. Eating vegetables high in carotenoids (carrots, pumpkin etc) with some fat increased the absorption and synthesis of Vitamin A.
+ & Eat two or more servings of vitamin A-rich foods per day. The body can convert 50 carotenoids into vitamin A, the most common being {*beta-carotene*}. Eating vegetables high in carotenoids (carrots, pumpkin etc) with some fat increased the absorption and synthesis of Vitamin A.
* Zinc
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% pages/zinc.jpg
- & Zinc is important for immunity.
- & Consume legumes, nuts, seeds and soyfoods, like:
+ & Zinc is important for immunity, and is found in legumes, soyfoods, nuts and seeds.
+ * Daily portions
- Chickpeas, 1/3 cup (cooked)
- Peanuts, 1/4 cup (raw)
- Oatmeal, 1 cup (cooked)
- Tempeh, 1/2 cup
- Bread
- & {*Absorption:*} {{Phytates|https://www.nap.edu/read/10026/chapter/14#480}}, found in some plant foods, reduce zinc absorption. This is why it's important to increase our intake by at least 50%. Consuming protein — like legumes, leavened bread, fermented soy foods (miso or tempeh) and nuts – increases zinc absorption.
+ & {{Phytates|https://www.nap.edu/read/10026/chapter/14#480}}, found in some plant foods, reduce zinc absorption. This is why it's important to increase our intake of zinc by at least 50%. Consuming protein — like legumes, leavened bread, fermented soy foods (miso or tempeh) and nuts – increases zinc absorption.
> <hr class='stroke' />
* References
& {{The vegan RD|https://www.theveganrd.com/}}
