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( (Proteins - Essential & Non-Essential Amino Acids, ( ( ( ( ( ( ( (…

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        | Catechins | Green tea, black tea
        
        | | (kale, spinach)
        
        | | strawberries, blackberries), cherries, grapes, dark leafy greens
        
        | Anthocyanins | Colorful fruits and vegetables, such as berries (blueberries,
        
        | Polyphenols | Various fruits, vegetables, legumes, nuts, seeds, tea, coffee, cacao
        
        | | alternatives)
        
        | Probiotics | Fermented foods like sauerkraut, kimchi, miso, tempeh, yogurt (vegan
        
        | Prebiotics | Garlic, onions, leeks, asparagus, bananas, apples, flaxseeds |
        
        | Beta-glucans | Oats, barley, mushrooms, seaweed |
        
        | | Brussels sprouts, corn, eggs |
        
        | Zeaxanthin and Lutein | Dark leafy greens (kale, spinach, collard greens), broccoli, peas |
        
        | Lycopene | Tomatoes, watermelon, pink grapefruit, papaya, guava |
        
        | Quercetin | Apples, berries, onions, grapes, citrus fruits, leafy greens |
        
        | Sulforaphane | Broccoli, cauliflower, Brussels sprouts, kale, cabbage, radishes |
        
        | Resveratrol | Grapes (especially red grapes), red wine, berries, peanuts, dark chocolate |
        
        | | seaweed, may contain trace amounts of taurine |
        
        | | found in plant-based foods. However, some plant-based foods, such as |
        
        | Taurine | Taurine is primarily found in animal-based foods and is not commonly |
        
        | | (such as almonds and sunflower seeds) |
        
        | | such as legumes (such as lentils and beans), quinoa, and nuts/seeds |
        
        | | by the body from ids found in plant-based protein sources, |
        
        | | animal products. However, small amounts of creatine can be synthesized |
        
        | Creatine | Plant-based sources of creatine are limited as it is primarily found in |
        
        | | cauliflower |
        
        | Coenzyme Q10 (CoQ10) | Soybeans, peanuts, pistachio nuts, sesame seeds, broccoli, spinach, |
        
        | | (such as brown rice and quinoa), asparagus, artichokes, broccoli |
        
        | Carnitine | Tempeh, avocados, peanuts, sesame seeds, whole grains |
        
        | | whole grains (such as brown rice and oats) |
        
        | | (such as peanuts, sunflower seeds, and sesame seeds), |
        
        | | (such as lentils and beans), nuts and seeds |
        
        | Inositol | Citrus fruits (such as oranges and grapefruits), legumes |
        
        | | (such as bananas, oranges, and cherries)
        
        | | (such as almonds, sunflower seeds, and flaxseeds), certain fruits |
        
        | | (such as bell peppers, leafy greens, and cucumbers), nuts and seeds |
        
        | Silicon | Whole grains (such as rice, oats, and barley), vegetables |
        
        | | (particularly button mushrooms), legumes (such as lentils and beans) |
        
        | Vanadium | Whole grains (such as oats, brown rice, and quinoa), mushrooms |
        
        | | are no specific vegan sources that are particularly high in nickel |
        
        | Nickel | Nickel is present in small amounts in many plant-based foods, but there |
        
        | | lentils and beans) |
        
        | | (such as almonds, hazelnuts, and peanuts), legumes (such as |
        
        | | (such as broccoli, cauliflower, and carrots), nuts and seeds |
        
        | Boron | Fruits (such as apples, oranges, and grapes), vegetables |
        
        | | sunflower seeds, and sesame seeds) |
        
        | | (such as spinach and kale), nuts and seeds (such as almonds, |
        
        | | (such as quinoa, brown rice, and oats), dark leafy greens |
        
        | Molybdenum | Legumes (such as lentils, chickpeas, and beans), whole grains |
        
        | | other orange and dark green leafy vegetables |
        
        | Beta-carotene | Carrots, sweet potatoes, apricots, mangoes, pumpkin, spinach, kale, and |
        
        | | Brussels sprouts, corn, eggs |
        
        | Lutein and zeaxanthin | Dark leafy greens (kale, spinach, collard greens), broccoli, peas, |
        
        | | strawberries, blackberries), cherries, grapes, dark leafy greens |
        
        | Anthocyanins | Colorful fruits and vegetables, such as berries (blueberries, |
        
        | Vitamin K2 | Natto, fermented soy, sauer |
        
        | | green peas |
        
        | Vitamin K | Kale, spinach, collard greens, broccoli, Brussels sprouts, asparagus, |
        
        | | Swiss chard |
        
        | Vitamin E | Almonds, sunflower seeds, peanuts, spinach, broccoli, avocados, mangoes,|
        
        | Vitamin D | Fortified plant-based milks and cereals, mushrooms exposed to UV light |
        
        | | Brussels sprouts, kale, citrus fruits |
        
        | Vitamin C | Bell peppers, broccoli, strawberries, oranges, kiwifruit, |
        
        | Vitamin B12 (Cobalamin) | Fortified plant-based milk, nutritional yeast, vegan meat substitutes |
        
        | Vitamin B9 (Folate) | Leafy greens, legumes, whole grains, fortified plant-based milk |
        
        | Vitamin B7 (Biotin) | Almonds, peanuts, seeds, leafy greens |
        
        | Vitamin B6 (Pyridoxine) | Legumes, whole grains, nuts, seeds, fortified plant-based milk |
        
        | Vitamin B5 (Pantothenic Acid) | Legumes, mushrooms, avocados, fortified plant-based milk |
        
        | Vitamin B3 (Niacin) | Legumes, nuts, seeds, fortified plant-based milk, whole grains |
        
        | Vitamin B2 (Riboflavin) | Almonds, mushrooms, fortified plant-based milk, whole grains |
        
        | Vitamin B1 (Thiamin) | Whole grains, legumes, nuts, seeds, fortified plant-based milk |
        
        | | butternut squash |
        
        | Vitamin A | Sweet potatoes, carrots, spinach, kale, cantaloupe, apricots, |
        
        | Selenium | Brazil nuts, lentils, chia seeds, oats, brown rice, mushrooms |
        
        | | whole grains |
        
        | Protein | Lentils, beans, tofu, tempeh, seitan, quinoa, nuts and seeds, |
        
        | | mushrooms, bananas |
        
        | Potassium | Sweet potatoes, avocados, spinach, white beans, acorn squash, |
        
        | Phytosterols | Legumes, nuts, seeds, whole grains, fruits |
        
        | Phosphorus | Lentils, tofu, sunflower seeds, almonds, quinoa, whole grains |
        
        | | soy milk, fatty fish (such as salmon, mackerel, and sardines) |
        
        | Omega-3 | Algae-based supplements, chia seeds, flaxseeds, hemp seeds, walnuts, |
        
        | Manganese | Brown rice, whole wheat bread, spinach, kale, beans, tempeh |
        
        | Magnesium | Almonds, cashews, peanuts, spinach, avocado, whole grains, tofu |
        
        | Iron | Lentils, tofu, dark leafy greens, quinoa, fortified cereals, pumpkin seeds|
        
        | Iodine | Iodized salt, seaweed, cranberries, potatoes with skin |
        
        | Folate | Spinach, asparagus, lentils, black beans, broccoli |
        
        | Fiber | Beans, lentils, whole grains, nuts, seeds, fruits, vegetables, oats |
        
        | Copper | Cashews, sunflower seeds, lentils, tofu, mushrooms, oats |
        
        | Chromium | Broccoli, barley, oats, green beans, tomatoes |
        
        | Choline | Soybeans, quinoa, broccoli, Brussels sprouts, peanuts, potatoes |
        
        | | kale, collard greens, almonds |
        
        | Calcium | Fortified plant-based milk and juices, tofu made with calcium sulfate, |
        
        |__|
        
        | Nutrient/Compound | Plant-based Sources |
- - - - Book Title: "The Art of Laziness: Mastering Selective Laziness for a Productive Life"
- - - - Improved Heart Health: Whole plant foods are naturally low in saturated fat and cholesterol, which can help reduce the risk of heart disease and lower blood pressure.
        
        Weight Management: A whole food plant-based diet tends to be lower in calorie density and higher in fiber, making it easier to manage weight and promote a healthy body composition.
        
        Digestive Health: The abundance of fiber in plant-based foods supports a healthy digestive system and can help prevent issues like constipation and diverticulitis.
        
        Lower Risk of Chronic Diseases: Studies have shown that a plant-based diet is associated with a reduced risk of certain chronic diseases, such as type 2 diabetes, certain cancers, and hypertension.
        
        Improved Athletic Performance: Many athletes find that a plant-based diet provides them with sustained energy levels, quicker recovery times, and reduced inflammation, leading to improved performance.
        
        Environmental Sustainability: A whole food plant-based diet is more sustainable and eco-friendly, as it requires fewer resources and produces fewer greenhouse gas emissions compared to animal agriculture.
        
        Ethical Considerations: For individuals who are concerned about animal welfare and ethical treatment, a plant-based diet aligns with their values and promotes compassion towards animals.
        
        Diverse Food Options: A whole food plant-based diet encourages the consumption of a wide variety of fruits, vegetables, grains, legumes, nuts, and seeds, offering a rich and diverse array of flavors and nutrients.
        
        Longevity and Anti-Aging Benefits: Some research suggests that the antioxidants and phytonutrients found in plant-based foods may have anti-aging effects and promote longevity.
        
        Overall Wellness: A well-balanced whole food plant-based diet can lead to overall improved health, increased energy levels, and a greater sense of well-being.
        
        Advantage of WFPBD