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No Meat Athlete Nutrient Cheat Sheet

No Meat Athlete NUTRIENT CHEAT SHEET Your Plant-Based Diet is as Healthy as You Make It Here Are Some Nutrients Not to Miss! Note: Recommended daily amounts are estimates -- consult for precise DRI amounts based on your gender and life stage. VITAMINS 1 Vitamin B12 (2.5 mcg) Supports: Healthy cell development, DNA Production, brain function Get it From: Nutritional yeast, some non-dairy milks (i.e., coconut milk), fortified cereals, some mock meats; check the label for B12 content 2 Biotin (30 mcg) Fun Fact! Supports: Metabolism of carbohydrate and fat, healthy hair According to several studies, Vitamin K may be just as important as calcium to build Get it From: Swiss chard, carrots, almonds, berries 3 Vitamin K (90 mcg women, 120 mcg men) healthy bones! Get it From: Leafy green, cruciferous vegetables, such as kale, broccoli, and Brussels sprouts Supports: Blood clotting, bone metabolism 4 Vitamin E (15 mg) Supports: Strong immune system, protection against cellular damage Get it From: Almonds, hazelnuts, peanuts, safflower oil, sunflower oil, avocado 5 Vitamin D (5 meg minimum) Get it From: 15 minutes of mid-day sun on hands and face (without sunscreen), fortified cereals, non-dairy milk and margarine Supports: Absorption of calcium, nerve transmission MINERALS Name Supports Found in Leafy green vegetables, calcium-set tofu, corn tortilla, fortified non- dairy milks; check label for calcium content Calcium Strong bones, nerve transmission (1,000 mg) Riboflavin Metabolism, red blood cell Avocados, mushrooms, almonds, leafy (1.1 mg women, 1.3 mg men) production, eyesight greens, soy Zinc (8 mg women, 11 mg men) Strong immune systems, DNA production Whole grains, tofu, sunflower seeds, cashews Selenium Thyroid function, protection against cellular damage Brazil nuts, whole (55 mcg) grains, beans lodized salt, sea Thyroid function, metabolism, healthy pregnancies lodine vegetables (i.e., kelp), potatoes with the skin, strawberries, soymilk (150 mcg) Iron Iron-fortified cereal, soybeans, lentils, kidney beans, spinach, chickpeas, molasses (18 mg women, 8 mg men) Oxygen transport, cell growth Increase Absorption Increase absorption of Iron by pairing with foods rich in Vitamin C, like citrus fruits and red peppers. OTHER NUTRIENTS = Supports = Found In Folic Acid Omega-3 (400 mcg) Healthy cholesterol, heart disease prevention Healthy pregnancies, metabolism of nucleic and amino acids, prevention of anemia Lentils, black beans, romaine lettuce, orange juice Flax seeds, chia seeds, walnuts, EFA oils Lysine (38mg/kg BW) Metabolism of fatty acids, absorption of calcium, healthy cartilage and tendons Lentils, tofu, seitan, quinoa, pumpkin seeds, pistachios Fat is Your Friend! Essential Fatty Acids serve as a transport vehicle for the fat- soluble vitamins - A, D, E, and K – to get into and around your bloodstream. More at Sources: Matt Ruscigno, RD; National Institutes of Health Office of Dietary Supplements,,, and The 4-Hour Body by Tim Ferriss The information on this infographic is not intended to take the place of your personal physician's advice and is not intended to diagnose, treat, cure or prevent any disease. Discuss this information with your own physician or healthcare provider to determine what is right for you. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. We cannot and do not give you medical advice. Intake estimates are not intended to replace age- and gender-specific Dietary Reference Intakes found at Runs on Plants -

No Meat Athlete Nutrient Cheat Sheet

shared by josephine on Jun 05
distills the nutrients Matt R. agrees are worth paying attention to for vegetarians and vegans


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