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( (Proteins - Essential & Non-Essential Amino Acids, ( ( ( ( ( ( ( (…
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| Catechins | Green tea, black tea
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| | 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
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| 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 |
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| | 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 |
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| 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 |
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| | (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 |
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| Nickel | Nickel is present in small amounts in many plant-based foods, but there |
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| | (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 |
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| 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 |
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| Vitamin K | Kale, spinach, collard greens, broccoli, Brussels sprouts, asparagus, |
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| 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 |
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| Vitamin A | Sweet potatoes, carrots, spinach, kale, cantaloupe, apricots, |
| Selenium | Brazil nuts, lentils, chia seeds, oats, brown rice, mushrooms |
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| Protein | Lentils, beans, tofu, tempeh, seitan, quinoa, nuts and seeds, |
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| 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, |
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Selenocysteine (Sec, U): Selenocysteine is a rare amino acid that contains selenium instead of sulfur in its side chain. It is sometimes inserted into proteins during translation in response to specific mRNA codons and is involved in important biological functions.
Pyrrolysine (Pyl, O): Pyrrolysine is another unusual amino acid that is occasionally found in certain microorganisms and is involved in the genetic code expansion. It has a unique pyrroline ring structure and is used in specific proteins, such as methyltransferases.
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Efficiency Through Laziness: Work Smarter, Not Harder
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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.
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Idea about Promoting Wellbeing for cheaper and more ethical while staying healthy, and reducing certain amount of unessential suffering imposed without concent
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