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VEGANISM THE TOP MOST NUTRIENT DENSE FOOD AROUND SPIRULINA LAKE ALGAE LOADED WITH ANTIOXIDANTS LEAF Y GREHNS KALE IS BURSTING WITH MINERALS & AMINO ACIDS BROCOC OLI HELPS DIGESTION AND REDUCES RISK OF CANCER FRESH BERRIES LESS SUGAR THAN OTHER FRUITS, ANTIOXIDANTS PROTEIN CAN BE FOUND HERE: PROTEIN NEEDS, AGE 19-70 18 15 ® 46g 56g LENTILS cooked, 1 cup: 18 g BLACK BEANS VEGGIE BURGER cooked, 1 cup: 15 g TOFU firm, 4 oz.: 11 g 1 patty: 13 g YOGURT BAGEL 1 med.: 9 g SPAGHETTI PEANUT BUTTER SOY MILK 2 Tbsp.: 8 g SOY YOGURT plain, 6 oz: 6 g BREAD whole wheat 2 slices: 5 g POTATO 1 med. 4 g cooked, 1cup: 8 g plain. 1 cup: 7 g IRON RICH FOODS FOOD IRON (mg) DAILY 1 cup cooked soybeans 2 Tbsp. blackstrap molasses 7.0 8.8 IRON NEEDS BLACK STRAP MOLASSES 1 cup cooked lentils 1 cup cooked kidney beans 5.2 1 cup cooked chickpeas 1 cup cooked lima beans 1 cup cooked Swiss chard 6.6 8-18 mg 8-11mg 4.7 4.5 4.0 To increase iron absorption, eat foods rich in vitamin C, such as dark-green, leafy vegetables and citrus. WHAT WON'T YOU FIND IN A VEGAN DIET? Average cholesterol level of an American: Cholesterol. Vegan diets are Both of these can increase your risk of developing heart disease and high blood pressure also lower in saturated fat. Meat-eater: 210 Vegetarian: 161 A cholesterol level higher than 200 raises your risk for coronary heart disease. Vegan: 133 BEST VEGETABLES Arugula spinach mushroom broccoli cauliflower tomatoes cucumber red bell pepper zucchini yellow pepper bean sprouts bok choy red onions eggplant Sources GOURMANDIA http://images hup://


shared by ebanreb07 on Aug 16
1 comment
Veganism is a form of vegetarianism which eliminates all animal products from the diet.




ebanreb s.


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