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Know What Vegans Can’t Eat Before Being A Real Vegan

Know What Vegans Can’t Eat Before Being A Real Vegan

Becoming a vegan is not just about changing the meals but it’s a whole lifestyle. You can only successfully adopt a vegan diet if you are ready to change your lifestyle. The vegan diet helps in promoting sustainable food production practices and healthy animal welfare.[1]

It is important to understand the difference between going on a vegan diet and adopting the vegan lifestyle. Before you start going down the vegan path it is essential that you fully understand the things that you have to adopt and things that you will be giving up. Here is guide that can help in getting a better understanding of the lifestyle and what can’t vegans eat.

You should cut large amounts of calories

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    When you switch to the vegan diet you will be looking to cut large amounts of calories. The calories decrease because you will be cutting food products that have high calories. As you are cutting calories you should look forward adding large amounts of fiber in diet so that the decrease in calories does not affect the feeling of fullness. Make sure that you include a lot of whole grains, fruits, seeds, nuts etc.

    You should quit the processed food

      People opt to select the vegetarian diet because they want to eat healthy. To fully embrace this diet you should make sure that your upright fridge does not contain any processed food. You will be replacing the processed food with healthy plant based foods that are full of minerals, vitamins, fiber, phytonutrients and antioxidants. The processed food loses its nutrients so ditch all the processed food and eat fresh products.

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      You should get enough iron

        Once you are on a vegetarian diet you will need to consume more iron as compared to the meat eaters. The types of iron found in meats are different as compared to the vegetable foods. If you are doing any extraneous exercises or are an athlete then you will need to have an extensive amount of iron. Include the foods such as beans, nuts, vegetables etc. so that the body gets all the iron it needs. You can pair them with foods that are rich with vitamin C as it will improve the absorption and keep you energetic.

        You should consume more idoine

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          Getting the right amount of iodine on a vegetarian diet can be challenging as you will not be avoiding fish meat and dairy. When you prefer iodized salt over the sea salt then it can be a little problem for you. One of the best ways of making up for the iodine deficiency is to include sea vegetables in your diet.[2] If you are not eating seaweed or sushi from time to time then you would need to get occasional supplement. You should consult a doctor and get the supplement because little amounts of iodine is essential for the body.

          You should get the essential omega 3 fatty acids

            Fatty acids are critical part of healthy diet and when you are switching to the vegan diet you should know that there are only three types of fatty acids in the plants. It is important that you eat hemp, chia and flax regularly. If you are still worried about not getting the right fatty acids then you can use algae and oil supplements. If you are suffering from any heart problems or have diabetes or high cholesterol levels and you are on a strict vegetarian diet then you need to be careful about the consumption of fatty acids.

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            You should include the vitamins in your diet

              The vitamins should also be a part of your vegan diet if you want to keep up the nutrition and energy levels. The vitamin D is considered an important part of a healthy diet. It mostly comes from supplementation and sunlight. For people following a vegan diet should get the right amounts of vitamin D because it seems to help in raising the blood levels. You should consult a physician when it comes to the vitamin D status so that you can make sure that you are getting the adequate amount. The vitamin B12 can be consumed by including milk, cheese, eggs and cereal.

              A vegan should know how to make up for the nutrients

              When you are switching to the vegetarian diet you should be aware about the food products that you will be giving up and how to make up for the nutrients that you will be losing because of all the foods you will be cutting. Just because you are switching diets you do not have to give up the essential nutrients.

              Featured photo credit: Zeefit Health via zeefithealth.com

              Reference

              [1] U.S. News: Vegan Diet
              [2] Care2: 6 Sea Vegetables for Optimum Health

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              Kevin Jones

              Small Business Enthusiast & Advisor

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              Last Updated on August 12, 2019

              12 Best Foods That Improve Memory and Brain Health

              12 Best Foods That Improve Memory and Brain Health

              Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

              But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

              I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

              Here are 12 best brain foods that improve memory and brain power:

              1. Nuts

              The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

              Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

              Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

              Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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              2. Blueberries

              Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

              When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

              3. Tomatoes

              Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

              4. Broccoli

              While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

              Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

              Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

              5. Foods Rich in Essential Fatty Acids

              Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

              The body does not naturally produce essential fatty acids so we must get them in our diet.

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              Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

              6. Soy

              Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

              Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

              Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

              7. Dark Chocolate

              When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

              Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

              8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

              Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

              B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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              Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

              Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

              To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

              9. Foods Rich in Zinc

              Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

              Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

              Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

              10. Gingko Biloba

              This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

              It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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              However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

              11. Green and Black Tea

              Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

              Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

              Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

              12. Sage and Rosemary

              Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

              Try to enjoy these savory herbs in your favorite dishes.

              When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

              More About Boosting Brain Power

              Featured photo credit: Pexels via pexels.com

              Reference

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