Tag Archives: Vegan

Nutrients You Might Be Missing from Your Vegan Diet

woman with salad
No matter what your take on veganism is, you have to give vegans credit. They gave up cheese for this. That means they can’t walk into the Cheesecake Factory and order a slice of White Chocolate Mousse. They can’t walk into a Pizza Hut and order the stuffed crust. They can’t munch on cheese doodles while watching the game, they can’t get a cheeseburger at MacDonald’s and they can’t eat those cheese doodles stuffed with more cheese. So good for them, you may say. Who needs to put all that junk in their bodies? Well, while it’s safe to say most of us could live safely, and probably for a much longer time, without ever eating the aforementioned for the rest of their lives, there is some proof that a vegan diet may be lacking in certain nutrients and not just cheese. Here’s what you need to know to make sure you get what you need while maintaining the lifestyle you choose.

Vitamin B 12
Known as the energy vitamin, your body needs B 12 for blood formation, energy production, reproductive health and DNA synthesis. Signs of Vitamin B12 deficiencies include fatigue, impaired function of the brain and megaloblastic anemia. It has also been associated with neurological and psychiatric disorders like an Alzheimer’s and heart disease.
If you are a hardcore vegan, Nori Seaweed and tempeh both contain small amounts of vitamin B12. If you do not eat these foods regularly, you should take a B-12 supplement to make sure you’re getting all the energy you need.

Woman with vitamin D3
Vitamin D3
You may have heard of Vitamin D3 as the steroid hormone you get from sun exposure. However, what you may not know is that it’s also involved in the machinery of all the cells and tissues in your body and is crucial for disease prevention Although sun exposure is the best way of getting Vitamin D, researchers are now finding that some foods contain some pretty meaningful amounts of it. It is estimated that the average adult in the central United States gets about 1,500 – 2,000 IUs of Vitamin D from food; specifically meat, egg yolk and fatty fish. However, even if you do eat these foods, most of your vitamin D does come from sunlight and, if you are not a fan of the sun, without a Vitamin D supplement, deficiency is all but guaranteed. So if sun is not your thing,make sure to stock up on the D supplements.

Animal-Based Omega-3 DHA
Docosahexaenoic acid is an omega 3 fat found in animals like krill and fish necessary for heart health and brain function. In addition, pregnant women with DHA deficiencies put their children at risk for developmental problems. Although plant based omega-3 fats can be found, it takes a combination of them to get a sufficient amount of DHA. If you’re determined to get your DHA from plants, try combining hemp and flax with krill oil, an animal based omega-3 with an antioxidant 48 percent more potent than fish oil. It is also sustainable and eco- friendly.

Heme Iron
Although iron is found in plant and animal foods, heme iron is found only in meat, usually red meat. The iron found in plants is not absorbed well by the body, which can increase the risk of anemia for vegetarians and vegans. If you need to supplement with heme iron, a safe form is carbonyl iron, as opposed to the often toxic ferrous sulfate.

Sulfur
Meat and fish are the only ways to get the amino acids you need to produce protein. Without animal protein, you increase your risk of sulfur deficiency. Sulfur is vital for the activity of enzymes and proteins. If you don’t have a sufficient amount, it can affect joints, bones, metabolic processes and connective tissue. A 2012 study showed that low intake of sulfur by vegans and vegetarians can result in increased risk of heart attack and cardiovascular diseases. If you are a staunch adversary of meat, seek your sulfur in coconut and olive oil. If you are looking to supplement, Methylsufonylmethane or MSM is the organic form of sulfur, naturally found in plants.

If veganism is part of your way of life, let us know about it. Do you miss cheese? We want to hear your struggle.

How Your Diet Affects Your Skin – Vine Vera Reviews

Your skin is the largest, but often most overlooked, organ that your body has. Your skin is so much more important than just your complexion and coloring: it provides your body’s first line of defense against disease, germs and damage. Not only does what you put on your skin affect how your skin looks and functions, but it also matters what you put into your body that affects whether your skin runs at peak efficiency. Radiant, clear skin is not the only benefit of eating a healthy, balanced diet, your waistline may decrease as well. Below, we’ve listed some of the top diets that dermatologists and nutritionists recommend for healthy, happy skin.

Mediterranean diet and olive oil.

Mediterranean
The Mediterranean diet has been getting more and more popular as people look to other cultures for diet help. This is not a traditional diet in that you need to restrict certain foods and only consume others, rather it is a way of eating and preparing your food. Previously the oldest living woman in the world, Jeanne Calment, lived to be 122 years and 164 days old and many people, including some family and friends, believe that her way of life and her French diet was a reason for her continued health. Because of her location in France, her diet was heavily influenced by Mediterranean eating habits. What makes the Mediterranean diet so beneficial to your skin? It is rich in antioxidants and omega-3 fatty acids. The mainstays of this type of diet include leafy greens, tomatoes, fresh fruits, fish and olive oil. Additionally, red wine in moderation is a large part of this diet.

Low carbohydrate diet.

Low Carbohydrates
The two most famous low-carb diets are the South Beach diet and the Atkins diet. Both of these diets recommend a high intake of protein while severely limiting carbohydrates like refined sugar, white bread and pasta. For many who use these diet plans, meat becomes a large part of their diet and dermatologists caution followers of these diets. If you are eating too much meat, your production of damaging free radicals can increase resulting in skin damage. However, a balanced diet full of whole grains, lean meats in moderation and fresh produce can be very beneficial to your skin. The reason that dermatologists believe this is a good way to clear skin is that reducing refined carbohydrates lowers your cortisol levels, which can increase the frequency of breakouts. There is also research being conducted about the level regarding the connection between blood sugar and skin.

Vegetables served on the table.

Vegetarian or Vegan
If you have been considering giving up meat, clearer and healthier skin may be another reason of your list of pros. In general, diets comprised of mainly fresh produce and whole grains which are great at providing beneficial antioxidants. These antioxidants fight free radicals, wrinkles and signs of aging such as brown spots. However, nutritionists warn that just because animal products are excluded doesn’t necessarily mean that a vegetarian or vegan diet is immediately good for you, after all Oreos are a vegan food. This diet works for you if you put the time into preparing meals of fresh vegetable, whole grains and sources of protein other than animals.

If you aren’t ready to commit to any one diet to improve the condition of your skin, dermatologists and nutritionists agree that simply reducing your intake of saturated fats and refined carbohydrates while increasing your intake of fresh produce can go a long way in improving the clarity of your skin. Don’t forget to drink plenty of water, at least 64 ounces per day!