Breaking
FoodNerdy Recipes Management System
Tag

sources

Browsing
health

Vegan Diet: Which Plant Sources Provide You with Which Vitamins

Vitamins are essential for survival – we have to get them with food. What is the easiest way for vegans and vegetarians to do this? And which vitamins should you pay particular attention to?

For a vegan or vegetarian diet as well as for a diet with meat, it is helpful to know the different vitamins and their (vegetable) sources. Although healthy people in Germany are adequately supplied with most vitamins, there are also critical vitamins: These include vitamin B12 and vitamin D.

Vitamins: important for a healthy life

Vitamins are tiny molecules with a variety of functions and effects: they regulate the utilization of nutrients and are indispensable for energy production. Vitamins strengthen our immune system and are essential for building cells, blood cells, bones and teeth.

Individual vitamins can be involved in many different processes. Vitamins often work together and reinforce each other’s effects. It is all the more important that all vitamins are sufficiently absorbed.

Cover vitamin requirements with vegan nutrition

In order to cover as many vitamins as possible with a plant-based diet, you can observe the following tips:

Stick to the 5-a-day rule and eat at least three handfuls of vegetables (400 grams) and two handfuls of fruit (250 grams) a day.
Eat three servings of whole grains (e.g. 250 to 300 grams of cooked rice, 100 to 150 grams of bread) and potatoes (200 to 350 grams),
a serving of legumes (40 to 50 grams raw or 150 to 220 grams cooked) and
one to two servings of nuts and seeds (30 to 60 grams).
Pay attention to variety: the more colorful, the better.
Go out into the fresh air every day and – if possible – soak up some sunlight.
Seasonality ensures variety and a high nutrient content (see also the Utopia seasonal calendar).
Thanks to regionality, you get fresh, nutritious products without long transport routes.
Organic products have less pesticide residue and are better for the environment.
Ensure your supply of vitamin B12.
We cannot see or taste vitamins – and yet we need them to live. There are 13 known vitamins in total. They are divided into two groups: there are four fat-soluble and nine water-soluble vitamins.

The four fat-soluble vitamins

As the name suggests, the fat-soluble vitamins A, D, E and K need fat to be absorbed by the body. However, traces of fat are enough for this and it usually happens automatically: A bit of oil in a salad or for steaming vegetables and even the fat contained in wholemeal bread is enough. The fat-soluble vitamins can be stored in the body’s fat deposits.

Vitamin A

Vitamin A is involved in the visual process, has an influence on reproduction and thyroid activity, protects the skin and mucous membranes and is important for the immune system.

The foods in which the nutrient is found are easy to remember: in yellow, green, orange and red vegetables. You can cover your daily needs with 100 to 200 grams of lamb’s lettuce, a large carrot, a pepper, 150 grams of kale or spinach. Pumpkin, broccoli and corn also contain vitamin A.

Vitamin D

Vitamin D promotes the absorption of calcium and phosphorus, is involved in the formation of bones and teeth and has an impact on muscle strength. It is a very special vitamin – because the body can produce it itself from precursors that are already present in the body: Most of our needs can be covered with the help of sunlight (UV-B light).

According to the Federal Institute for Risk Assessment (BfR), anyone who exposes a quarter of their body surface (face, hands and parts of the arms and legs) to the sun for 5 to 25 minutes a day can cover their daily needs in Germany, at least in the summer months.

Only a small part (10 to 20 percent) of the requirement has to be obtained from the diet. Vitamin D is found in very few foods – most are of animal origin. But there are also plant sources: Mushrooms such as porcini, chanterelles or button mushrooms contain vitamin D.

vitamin E

Vitamin E is a component of all membranes and has various antioxidant effects – for example, it protects fats and fatty acids from the harmful effects of oxygen compounds.

It is mainly found in vegetable oils such as wheat germ oil, walnut oil or sunflower oil. But also in nuts such as hazelnuts, almonds or seeds such as linseed. The daily requirement can be covered with 50 grams of hazelnuts, two spoons of sunflower oil or a teaspoon of wheat germ oil.

vitamin k

Vitamin K is involved in the formation of bones and blood clotting factors. It is found in green vegetables such as Brussels sprouts, spinach, lettuce, chard, broccoli, kale, Brussels sprouts or lamb’s lettuce. But also corn oil, olive oil, whole grains, sauerkraut contain the nutrient and 120 grams of potatoes, 400 grams of mushrooms, 15 grams of chives or 130 grams of asparagus cover the daily requirement.

The nine water-soluble vitamins

In addition to the fat-soluble vitamins, there are the water-soluble vitamins: these include all B vitamins and vitamin C. In contrast to the fat-soluble vitamins, the water-soluble vitamins cannot be stored in the body and must therefore be taken in regularly.

Vitamin B1 (thiamine)

Vitamin B1 – also known as thiamine – is involved in energy and carbohydrate metabolism and the transmission of stimuli in the nervous system. Thiamine is found in the outer layers of grains and is therefore found in whole grain products. It is also found in potatoes, sunflower seeds, soybeans, sesame, peas, rice and oatmeal. 300 grams of peas, 200 grams of whole grain rice or oatmeal or 200 grams of whole grain flour can cover your daily requirement.

Vitamin B2 (Riboflavin)

Vitamin B2 – or riboflavin – is involved in protein and energy metabolism and is important for growth and development. It is found in yeast, almonds, soybeans, mushrooms, whole grains or broccoli, asparagus and spinach. 200 grams of almonds, 250 grams of mushrooms, 375 grams of pumpkin seeds, 400 grams of soy meat, 450 grams of dried lentils, 700 grams of wholemeal flour or 650 grams of cooked broccoli correspond to the daily requirement.

Niacin

Niacin, also known as vitamin B3, is involved in energy, protein, fat and carbohydrate metabolism. Your daily requirement can be covered with 25 grams of peanuts and 100 grams of fried oyster mushrooms or 250 grams of whole wheat. Niacin is found in peanuts, cashews, mushrooms, wheat bran, dates, whole grains, legumes, roasted coffee beans or potatoes.

Vitamin B6

Like all B vitamins, vitamin B6 (pyridoxine) is involved in metabolism. It plays an important role in protein metabolism in particular. The nutrient is found in whole grain products, potatoes, walnuts, sunflower seeds, bananas, legumes or soybeans. 45 grams of sprouts, 150 grams of rolled oats, 130 grams of soybeans or 300 grams of potato or carrot salad refined with a handful of walnuts are enough to cover your needs.

Folic Acid (Folate)

The human body needs folic acid for blood formation, growth and development. Pregnant and breastfeeding women in particular should ensure that they are adequately supplied. The average daily requirement can be covered by 40 grams of sprouts, 400 grams of green vegetables, 150 grams of soybeans, 200 grams of chickpeas or 300 grams of kale. Folic acid is found in green leafy vegetables such as spinach, types of cabbage, whole grain products, parsley, cereal germs and bran, yeast or potatoes, legumes such as soybeans, lentils or chickpeas.

Pantothenic Acid (Vitamin B5)

Pantothenic acid is important for all build-up and breakdown reactions in the body. The vitamin is found in lentils, beans, celery, yeast, mushrooms, peanuts, rice and whole grains. The daily requirement can be covered, for example, by 200 grams of porcini mushrooms, 400 grams of wholemeal rye flour, 300 grams of rice, 300 grams of beans or celery.

Biotin (Vitamin B7)

We depend on biotin: It is a component of important enzymes and is important for skin and hair. We can absorb it from yeast, peanuts, oatmeal, brown rice, peas, spinach, lentils. Our daily requirement corresponds to around 500 grams of apples, 85 grams of soybeans, 150 grams of walnuts or 700 grams of beans.

Vitamin B12 (cobalamin)

The human body needs vitamin B12 – or cobalamin – for blood formation and for building up the cell core substance. It is formed by microorganisms and is found in animal foods such as meat, offal, eggs and dairy products. Vitamin B12 is a problematic nutrient, especially for vegans: although fermented foods such as sauerkraut, algae, beer and seedlings are said to contain cobalamin, they are not considered reliable sources. To counteract a vitamin B12 deficiency, vegans and possibly vegetarians should take supplements or use fortified foods or toothpaste.

Vitamin C (ascorbic acid)

Ascorbic acid has many functions: It is involved in tooth, bone, connective tissue and blood formation. It helps to heal wounds and injuries, improves iron absorption from food, has an antioxidant effect and performs functions in the immune system.

Vitamin C is found in particularly large amounts in rose hips, sea buckthorn, peppers and berries such as black currants. 100 grams of fennel, 80 grams of broccoli or Brussels sprouts, 250 grams of chard or leeks, 200 grams of spinach or kohlrabi or 130 grams of cauliflower cover the daily requirement.

Vitamins are delicate

Many vitamins are sensitive to light and oxygen. Some are also sensitive to heat and washing. Still other vitamins can be better absorbed by the body when heated than raw. Not all sensitivities can be observed for every food or vitamin – but with these tricks you can ensure that your food has the highest possible vitamin content:

Store food as cool, dark and dry as possible
wash only briefly and uncut,
stew and steam rather than cook for a long time,
Use cooking water for sauces and
Eat fruit and vegetables both fresh and heated.

Keep Reading
By
Food

Vegan Proteins: the 5 Most Important Sources

Vegan proteins can be found in many foods. But it’s not just the protein content that counts, but also the biological value. We show you the most important vegan protein sources and how to combine them.

Basically, as a vegetarian or vegan, you don’t have to be afraid of a protein deficiency as long as you eat a balanced diet. Because there are enough vegetable protein sources that automatically cover your needs with a varied diet. According to the German Society for Nutrition (DGE), the daily requirement for an adult is 0.8 grams per kilogram of body weight. For a person weighing 70 kilograms, this corresponds to 56 grams of protein.

Vegan proteins: The right combination is crucial

Compared to animal proteins, vegan proteins cannot be used by the body as easily because, in contrast to the body’s own proteins, they usually do not contain all nine essential amino acids in sufficient quantities. In the case of animal protein, on the other hand, the amino acid profile is complete – this is referred to as a high biological value. It is therefore important that you combine different vegan protein sources: Different vegan proteins contain different amino acids. Together they complete the amino acid profile.

Combinations of grain products (preferably whole grain) and legumes or nuts and seeds are ideal. For example, wholemeal bread with hummus, rice as an accompaniment to chilli sin carne or nut butter in muesli provide an optimal protein combination. It is completely sufficient if you consume the various protein sources spread over the day or several days. They do not have to be present together in one meal.

In the following we will introduce you to the most important vegan protein sources and their protein content. The information comes from the USDA (United States Department of Agriculture) and relates to the protein contained per 100 grams of the food.

Vegan proteins from legumes

Soybeans: 36.7 g (dried)
Tempeh: 20 g
Tofu: 9-18g
Kidney beans: 23.7 g (dried)
Black beans: 22.9 g (dried)
Chickpeas: 10 g (dried)
Lentils: 25 g (dried)
Peas: 5.6 g (raw)
Lupine seeds: 36.2 g (raw)

Soybeans are particularly valuable as a vegan protein source because they contain all the essential amino acids. Soy protein is comparable to animal protein in terms of its biological value.

Beans and chickpeas are high in the essential amino acids lysine and threonine. Lentil and pea proteins also contain a lot of lysine. This makes them a good addition to cereal proteins, in which this amino acid is almost completely absent. The fiber and low fat content also make legumes a comparatively low-calorie source of protein.

Lupine protein contains all the essential amino acids and can be used by the body just as easily as soy protein. It is particularly rich in lysine and tryptophan, which are rarely found in grain. Lupine flour is therefore an ideal supplement to conventional types of flour. When baking, you can simply replace a small part of the flour with lupine flour.

Vegan protein source: nuts

Peanuts: 26.7 g
Almonds: 20 g
Pistachios: 20 g
Cashew nuts: 17.9 g

Nuts are an extremely healthy source of protein because they also provide many vitamins and unsaturated fatty acids. The frontrunner is the peanut, which is actually not a nut at all, but one of the legumes. However, due to their high calorie content, you shouldn’t eat more than a handful a day. This means that nuts are not suitable for covering your basic protein needs, but they are a valuable supplement.

Seeds provide valuable vegan proteins

Hemp seeds: 33.3 g
Pumpkin seeds: 24.2 g
Sunflower seeds: 20 g
Sesame: 20 g
Flaxseed: 20 g
Seeds not only contain a lot of protein, they are also rich in vitamins and nutrients. Hemp seeds score with a complete amino acid profile, making them a high-quality source of protein. However, lysine is only found in small amounts, which reduces the protein value again. The hemp flour made from the seeds contains slightly less fat and is easier to digest.

Hemp seeds are also used to make hemp protein – a vegan protein powder that contains less fiber and healthy fats than seeds.

Vegan proteins from pseudo grains

Quinoa: 14.3 g (uncooked)
Amaranth: 13.33 g (uncooked)
Buckwheat: 12 g (uncooked)

Pseudo-cereals are an excellent gluten-free protein source that also provides other valuable nutrients. Unlike grain, amaranth contains a lot of lysine. In addition to grain, it is best to use pseudo-grain again and again – this way you improve the biological value of the proteins.

Cereals: staple food and vegan source of protein

Rolled oats: 12.5 g
Wholemeal spelled flour: 13.3 g
Wholemeal Wheat Flour: 12.9 g
Seitan: about 30 g (varies from product to product)
Rice: 8 g (uncooked)

It is often underestimated how much protein there is in staple foods such as pasta or bread. Since we usually consume large amounts of them, they make a decisive contribution to the protein supply. Although rice contains relatively little protein, this can be extracted through certain processes. This is how vegan protein powder is made from rice.

By the way: There is also protein in vegetables and mushrooms – for example 3.6 grams in mushrooms and around two to three grams in spinach and broccoli. That’s not a lot, but you can eat vegetables in much larger quantities than nuts. Vegetables also contribute to the protein supply.

Do vegans need protein powder?

Protein deficiency is quite rare in the western world and the protein requirement is usually covered with a balanced diet (regardless of whether it is purely plant-based or not). In fact, excess protein is more common than deficiency. In principle, protein powder is therefore not necessary for either a mixed diet or a purely plant-based diet. However, if you cannot cover your protein requirements through your diet for a specific reason – for example due to allergies or intolerances – vegan protein powders are a good help.

By the way: Spirulina algae are not suitable for increasing protein intake. The much-advertised superfood does have a large amount of easily digestible protein (about 60 percent). However, spirulina is sold as a dietary supplement and the recommended daily dose is only a few grams.

Keep Reading
By
Lifestyle

Hygiene in the Household: Avoid Sources of Germs

For more cleanliness and hygiene in the household, you should know and eliminate sources of germs. We will show you where bacteria are lurking in the household and how you can effectively avoid germs.

What looks clean on the surface can reveal dangerous impurities under a closer microscopic examination. As a result, many people rarely effectively eliminate sources of germs in the home.

Clean against germs and bacteria

Small microorganisms, such as bacteria and germs, become part of our everyday lives. Because they are in the air, on our skin, and on many objects. They are mostly harmless to humans. In addition, they can also be useful to humans in that bacteria protect our skin or digest food in the intestine. But there are germs and bacteria that can cause diseases and are particularly dangerous for people with weak immune systems. Therefore, a certain level of hygiene in the home can be important. Consequently, get to know the sources of germs in the household and read how you can avoid germs in the future.

Avoid sources of germs in the household

Not only protective corners should worry us at home. The many sources of germs in the household are also worrying. Because most of them are unknown to us and in use every day. Natural and antibacterial cleaning agents, such as classic home remedies, are usually sufficient for cleaning. So that you can ensure more hygiene in the household, note and avoid the following sources of germs.

1) Change kitchen towels regularly

The kitchen rag is the most dangerous germ spreader in the household. Because these are heavy to very heavily contaminated with germs. Therefore, it is important that you change kitchen towels and tea towels at least once a week. If you use cloth rags, you should wash them regularly at 60 degrees. Also, read our tips for doing laundry and removing bacteria.

2) Clean bacteria on dish sponges

It is also impossible to avoid germs on dishcloths and sponges. The bacteria multiply very quickly here due to the moisture in the rags. To remove germs, you can put the dishcloth that is still intact in the microwave for two minutes. In the process, 99 percent of harmful pathogens are killed. Also, read the helpful instructions on how to clean the kitchen.

3) Clean cutting boards properly

For more hygiene in the household, you should always clean your cutting boards thoroughly after use. Because these are often heavily contaminated with germs. Especially if you have cut raw meat or fish on it. Therefore, rinse the cutting boards immediately after use with washing-up liquid and hot water. You can also clean them in the dishwasher from time to time.

4) Avoid germs and clean countertops

Bacteria and germs have a harder time on smooth surfaces, but many can accumulate here. Since you probably use your work surface frequently and a lot of different things are stored here, this is where germs quickly come into play. Accordingly, clean these surfaces daily with hot water and detergent. In addition, get to know other natural cleaning agents for cleaning the kitchen.

5) Thoroughly clean the taps

The faucets supply running water. However, they are often forgotten when cleaning. As a result, bacteria collect here. Whether in the bathroom or in the kitchen, you should not forget to clean the taps and rid them of germs once a week with suitable cleaning agents. Also, read tips on how to clean the bathroom properly.

6) Clean stove knobs for household hygiene

Likewise, we use the knobs on the stove every day when preparing our food. A lot of sticks here, such as tomato sauce, some oil, or flour. And these things are at best wiped away quickly. But how often do you clean the stove knobs? Right, that too is often forgotten. For hygienic cleanliness, you should clean them completely from time to time. The best way to do this is to clean the oven.

7) Coffee machines as a source of germs

Delicious coffee from the coffee machine in the morning or afternoon is essential for many people. However, a common mistake when using a coffee machine is that the water tank is not cleaned enough. This makes it easy for bacteria and germs. So that you can avoid germs here, clean the water tank regularly.

8) Avoid germs in the toothbrush cup

After brushing their teeth every day, most people place their toothbrushes in a toothbrush cup. Water that runs down from the toothbrush collects in the cup. And that gives the bacteria a good breeding ground to spread. Accordingly, you should also rinse and dry the cup every two days. You can also put it in the dishwasher once a week. Also, read effective tips for cleaning the dishwasher and descaling the dishwasher.

9) Germ-infested toilets

The toilets in the domestic bathroom are usually not as contaminated with germs as many believe. A sink can contain many more germs than a toilet seat. Nevertheless, you should definitely clean the toilet regularly. Make sure that you use an extra cloth for cleaning. Then wash it at at least 60 degrees. In this way, you ensure hygiene in the household. Because the bacteria and germs are killed at high temperatures.

Keep Reading
By