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10 Health Benefits of Chia Seeds, Nutritional Facts, & Side Effects

December 14, 2018 By Dishan Mendis Leave a Comment

Chia seeds, the tiny little seeds that no one forgets to mention when they’re talking about superfoods are a gift from nature which packs a punch when it comes to nutritional value.

Not only these are abundant in health benefits but highly versatile that can easily be incorporated into your meals be it smoothies, desserts, oatmeal, or baking.

If you have any concerns as to which type of chia seeds are more healthier out of black & white chia seeds, let us first clear that to you.

As far as health benefits are concerned, there is hardly a difference between black & white, where protein is slightly more with black chia and omega 3 is a touch higher with white chia.

Do note that these differences are not significant enough to choose between the two, thus we’re discussing about black chia in this post due to its higher demand & wide availability.

Let’s see the nutritional facts, 10 health benefits and any side effects of chia seeds.

Chia Seeds Nutrition Facts (per 100 g) with Percentage of Daily Value

- Energy: 486 kcal DV*= 24%
- Macronutrients
  - Carbohydrate: 42.12 g DV*= 15%
  - Protein: 16.54 g DV*= 29%
  - Nine essential amino acids

- - 1. Histidine : 0.531g
    2. Isoleucine : 0.801g
    3. Leucine : 1.371g
    4. Lysine : 0.970g
    5. Methionine : 0.588g
    6. Phenylalanine : 1.016g
    7. Threonine : 0.709g
    8. Tryptophan : 0.436g
    9. Valine : 0.950g
- Total lipid (fat): 30.74 g DV*= 50%
  - Fatty acids, total monounsaturated (omega-7 & omega-9): 2.309 g
  - Fatty acids, total polyunsaturated (omega-3 & omega-6): 23.665 g
  - ALA (omega 3): 17.830 g
Fiber: 34.4 g DV*= 90%
Calcium: 631 mg DV*= 63%
Iron: 7.72 mg DV*= 38%
Magnesium: 335 mg DV*= 80%
Phosphorus: 860 mg DV*= 123%
Zinc: 4.58 mg DV*= 42%
Copper: 0.924 mg DV*= 103%
Manganese: 2.723 mg DV*= 117%
Selenium: 55.2 µg/mcg DV*= 100%
Thiamin (vitamin B1): 0.620 mg DV*= 52%
Riboflavin (vitamin B2): 0.170 mg DV*= 13%
Niacin (vitamin B3): 8.830 mg DV*= 55%
Folate: 49 µg DV*= 12%
Vitamin A: 54 IU DV*= 6%
Vitamin E : 0.50 mg DV*= 3%
Vitamin C: 1.6 mg DV*= 2.7%

* daily value

Nutrition Facts Source: https://ndb.nal.usda.gov/ndb/foods/show/12006

10 Health Benefits of Chia Seeds

1) Low Energy? Eat Chia Seeds & Boost Performance

Chia means “strength” in the Mayan language, and Aztec warriors & runners had good reasons to use these seeds to give them energy and stamina.

Considering that 100 grams of chia give you a whopping 24% of daily calorie requirement it really is a powerhouse when it comes to energy & boosting exercise/athletic performances.

On a weight to weight basis did you know that chia provides more energy than beef, tuna and eggs putting those into shame?

What’s good about the energy you get from chia is that it gives you stable energy due to its healthy ratio of protein, fats, fiber and low-carbs.

2) A Complete Protein Source with All The Nine Essential Amino Acids

Though vegans get most of their protein through food sources with complementary proteins, chia seeds are a complete protein similar to soy.

Usually, our bodies need 20 different amino acids which are required to function properly and only 9 amino acids are classified as essential which should be obtained through our diets since the body does not produce them.

As you saw under the nutritional facts above, chia seeds have all the 9 amino acids namely histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

These essential amino acids are involved in many vital roles in your body such as protein synthesis & the production of other amino acids, tissue growth, muscle development & repair, hormone & enzyme production, nervous system, energy production, immune, nutrient absorption, reproductive function, and digestive system.

3) For Bone & Dental Health

Could be a surprise for you but chia seeds have more calcium than dairy milk. It is one of the most calcium-dense foods with 631 mg of calcium per 100g giving you a daily value of 63%.

More than 90 percent of calcium in the body is concentrated in the bones and teeth which is necessary for the development, growth, maintenance and slow down the loss of bone density.

Similarly, magnesium found in chia is a key nutrient for healthy bones, where most of the magnesium in your body is settled in bones.

Magnesium helps in strengthening bones and making teeth harder and also plays a key role in absorbing & metabolizing calcium.

4) For Brain Health

Alpha-linoleic acid (ALA) in chia is an omega-3 that promotes brain & nervous system development, memory and reduce the risk factors such as high blood pressure, high cholesterol, stroke, and cancer to protect brain health.

Chia is also a rich source of iron (daily value = 38%) which carries oxygen to the brain and is essential for mental health & better cognitive function.

While phosphorus in chia supports proper neurotransmission and brain functions, zinc, manganese, magnesium, selenium, vitamin B1, vitamin B3 found in chia are all nutrients that help in maintaining a healthy brain.

5) A Rich Source of Antioxidants and May Help Reduce Cancer Risk

Antioxidants guard against free radicals which are byproducts of bodily processes that are known to cause damage to the cells and can contribute towards aging and various other diseases.

Manganese in chia is an important element for the antioxidant system being part of the antioxidant enzyme superoxide dismutase (SOD).

Also the antioxidant, selenium in chia works to neutralize excess free radicals and help control oxidative stress.

Copper in chia also has a role working as an antioxidant which may help reduce the availability of free radicals.

6) Reduce The Risk Factors for Heart Disease & Stroke

According to studies, ALA in chia is linked to reduced risk of heart disease, and monounsaturated fats in chia may decrease blood cholesterol and triglycerides that further reduce the risk of heart disease.

Selenium in chia may help keep your heart healthy since selenium levels and the most common heart disease (coronary artery disease) seem to have an inverse relation.

7) For Better Immunity

The essential amino acids in chia such as threonine, isoleucine, lysine, and histidine are important for immune response & function.

Chia is also abundant in iron which plays an essential role in strengthening your immune system.

8) For Aging & Healthy Skin

The essential amino acid threonine in chia is a primary constituent of structural proteins such as collagen and elastin, which are elemental parts of the skin and connective tissue. Other essential amino acids such as lysine and niacin are also important for the production of collagen & elastin, protecting skin from sun damage and may help prevent some types of skin cancer as well.

Zinc in chia may also be effective in treating acne according to one study.

9) May Reduce The Risk of Diabetes and Aid Diabetics

Studies have found that almost half of the people with type 2 diabetes showing low levels of magnesium and also people with low magnesium in their diets tend to have a higher risk of developing diabetes. Chia is a rich source of magnesium.

Chia also has manganese which is shown to have low levels in people with diabetes. Manganese may play a role in regulating blood sugar since it is a primary part of the pancreas that is involved in releasing insulin, which promotes the absorption of glucose from your blood.

10) For Healthy Digestion & Gut Health

Chia is a rich source of fiber which helps prevent or treat constipation, maintain normal bowel function, improve the management of irritable bowel syndrome and aid in digestive issues such as duodenal ulcer, diverticulitis, and hemorrhoids.

Any Side Effects of Chia Seeds?

Most people enjoy chia without any concerns and side effects if at all, tend to occur due to over-consumption.

Stomach discomfort can be a potential side effect with chia, due to the high fiber content, especially when high quantities are consumed hurriedly without water.

Chia seeds may also interact with some medications such as blood sugar or blood pressure medications.

Allergic reactions are quite uncommon, and if you were to experience any allergic symptoms, stop consuming chia and consult your doctor.

Chia is no doubt a superfood that can be added as part of a balanced diet, but as with many other foods, have it in moderation with water to enjoy all the great health benefits chia has to offer.

References:

https://www.ncbi.nlm.nih.gov/pubmed/15018485

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/

https://www.ncbi.nlm.nih.gov/pubmed/22072939

https://www.ncbi.nlm.nih.gov/pubmed/15559027

https://www.ncbi.nlm.nih.gov/pubmed/11684529

https://www.ncbi.nlm.nih.gov/pubmed/26404370

https://www.ncbi.nlm.nih.gov/pubmed/21868780

https://www.ncbi.nlm.nih.gov/pubmed/19628101

15 Best Plant-Based Vegan Food For Sex Drive (For Men & Women)

November 30, 2018 By Dishan Mendis 2 Comments

Hey Aphrodites & Cupids!…first of all, never try what’s above at home with no practice to risk injury & spoil the moment, no kidding!

While it’s obvious how male and female sexuality is different, these plant-based vegan foods could boost the sex lives of both genders.

The top foods we have mentioned here are not ranked or listed in any particular order, but each food may have its own benefits to a passionate & healthy sex life. In fact, some of them may act as a natural alternative for viagra.

Many of these foods address low testosterone & estrogen levels, hardening of the arteries, high blood pressure, and deficiency of zinc and vitamin D which are known physical causes of declining appetite and sexual dysfunction for men and women.

It’s difficult to recommend one particular food to address all the causes of sexual dysfunction, but adding a variety of foods listed below should keep your sex lives healthy, active and long-lasting.

While some are feel-good foods such as dark chocolate & vegan vanilla ice cream that may just spark up your appetite to get you in the mood & hyped up, others would work internally to optimize your health, vigor & stamina.

1) Dark Chocolate

via GIPHY

Chocolate is often compared to sex, and for good reasons. One of its ‘romantic chemicals’ is PEA (phenylethylamine) which acts as a nervous system stimulant and a mood enhancer that could give you a sense of euphoria.

Dark chocolate elevates serotonin and dopamine levels in our brains giving us the feelings of joy, and pleasure putting us in the “mood”.

Chocolate also has an amino acid called L-arginine, that can naturally boost sexuality in men & women similar to Viagra by increasing nitric oxide which is a signaling molecule and promotes blood flow to the sexual organs to provide better sensations.

2) Strawberries

The strawberry seeds contain a high level of zinc which enables the body to produce & regulate testosterone that can improve libido, sperm production and help prevent impotence.

Zinc is also known to maintain your sense of smell which is important in stimulating your appetite.

Strawberries are rich in vitamin C and other antioxidants that are beneficial for arteries, healthy blood circulation and blood flow to the sexual organs.

Dip some strawberries in dark chocolate for the combined boost to set you both in the mood and for that extra bit of oomph…

3) Avocados

Named by the Aztecs with a meaning of ‘testicle tree’, avocados are rich in minerals and monounsaturated fats that could reduce your bad cholesterol and aid in healthy blood circulation while its vitamin B6 provides energy, elevated mood, and sex hormone balance to enhance libido. B6 can also increase women’s sex drive by regulating thyroid gland.

Folic acid in avocados should improve both male and female libido by metabolizing proteins to provide you with added energy helping you last longer and may help relieve women from menopausal hot flashes that could reinstate their libido.

Avocados are a good source of omega-3 fatty acids as well, which can help decrease anxiety and depression improving your desire to feel ready for bedroom action.

Monounsaturated fats in avocados could help raise your testosterone levels, and its magnesium can maintain it.

4) Chia Seeds

“Chia” named after the Mayan word which means “strength” is a great source of energy used by ancient warriors for stamina. These tiny seeds are a real powerhouse and a little goes a long way.

These super nutritious seeds are another good source of omega-3 that can improve brain health which as a result make a positive impact on libido.

A mere tablespoon would include omega 3’s & 6’s, protein, calcium, iron, magnesium, phosphorus, zinc, fiber and antioxidants that supply you strength, absorb more energy from food, provide stamina, maintain testosterone levels, improve blood circulation and stimulation.

Interested in the vegan chia pudding shown in the image? Click here for the recipe

5) Bananas

Other than seen by many as a ‘phallic symbol’, have you noticed athletes having bananas for a quick boost of energy? Well, they know how well this fruit can aid in performance!

Just like avocados, bananas are an excellent source of B vitamins to give you much-needed energy and reduce your stress levels to get your body & mind ready for action.

They’re also packed with potassium which can boost the production of testosterone that could improve the sex drive of men & women both. Though testosterone is known to be the male sex hormone it’s also produced in woman’s ovaries and has been found to help especially with postmenopausal women to improve their sexual desire.

Further, potassium helps in regulating the thyroid gland which promotes women’s libido.

6) Almonds

Almonds come with zinc, selenium, and vitamin E, the kind of vitamins and minerals known to assist with sexual activity & healthy reproduction.

While selenium can help with male infertility issues, vitamin E & zinc could help raise testosterone levels and prevent a lack of sex drive and sexual dysfunction.

Almonds are a good source of good fats such as the omega-3 fatty acids which can increase dopamine levels that can boost mood and arousal.

7) Garlic

Garlic has a compound called allicin that can improve your blood flow to sexual organs and pump up your libido.

Allicin can also reduce your cortisol levels which can inhibit the production of testosterone by the adrenal gland.

Garlic is also a source of phytoestrogens which could be a natural source to help women balance their hormones, regulate mood and improve sex drive.

The powerful antioxidants in garlic may reduce blood pressure, lower cholesterol and improve blood circulation to the sex organs.

8) Pomegranate

In one study where men & women drank a glass of pomegranate juice for 2 weeks, the testosterone levels were increased while the blood pressure had dropped both of which could improve your sex lives and have positive effects on erectile dysfunction.

Pomegranate is a rich source of antioxidants that can reduce arterial plaque, enhance blood vessel dilation and increase the blood flow to the genitals.

9) Walnuts

Walnuts are a good source of omega-3 fatty acids and arginine that could possibly increase the production of nitric oxide & dopamine which have the potential to lower depression, affect arousal, improve blood flow and circulation which are all positives for libido.

The healthy fats in walnuts can also minimize vaginal dryness, help in moisturizing mucus membranes and promote lubrication to make sex more convenient & enjoyable.

10) Oatmeal with Vitamin D

Oatmeal comes with the amino acid arginine, which helps in producing nitric oxide that relaxes the muscles of genitals and reduces the stiffness of blood vessels which helps with erections.

Further zinc in oatmeal can help men raise their testosterone levels and if your oatmeal is fortified with vitamin D that may help with erections since low levels of vitamin D has been linked with erectile dysfunction.

Nevertheless, we would always recommend men & women to get vitamin D from the best source by getting exposed to sunlight.

Oatmeal can also lower your bad cholesterol (LDL) which can help release nitric oxide and reduce arterial blocks to improve blood flow and prevent erectile dysfunction.

11) Vegan Vanilla Ice Cream

If healthy food with no romantic odors can’t get you in the mood, then vegan vanilla ice cream may lift your desires through your nose.

Vanilla known for its mood-enhancing powers has historically been considered a natural aphrodisiac.

The smell of vanilla may mimic pheromones, or release sexually arousing scents that could create a sensation of relaxation, and improve penile blood flow.

Besides its smell, any other fantasy with ice cream to jazz up your sex life is totally up to you!

12) Watermelon

Watermelon could be a natural Viagra due to the antioxidants lycopene & beta-carotene and an amino acid called citrulline which relaxes and dilates blood vessels and provide a natural boost to your sex life.

Though may not work in the same intensity as drugs that treat sexual dysfunction, watermelon may improve blood flow to the tissues of sexual organs which in turn can improve arousal.

Watermelon is also a good source of vitamin B5 and other B vitamins that help in alleviating stress, produce energy & stamina, and dilate blood vessels for better blood flow.

13) Apples

A study conducted at Santa Chiara Regional Hospital in Italy has shown that eating apples on a regular basis has the potential to increase sexual activity in women.

Apples contain phenylethylamine (PEA) a brain stimulant also present in chocolates that gives you an elevated mood, makes you feel excited, happy and give a sense of well-being.

Further antioxidants in apples can increase circulation and blood flow to the regions of reproductive organs that could positively affect arousal & sexuality.

14) Pumpkin Seeds

Another food source loaded with zinc, the all-important nutrient for sexual function which helps the body produce testosterone, maintain sexual desire and for the increased production of potent sperm.

Women too tend to have a heightened sex drive generally with more testosterone levels and they can benefit from zinc in pumpkin seeds to boost their libido.

15) Tomatoes

Tomatoes known as ‘love apples’ are packed with lycopene a powerful antioxidant, which is known to relax blood vessels, increase blood circulation to the genitals enhancing libido in both men & women and improve virility in men by assisting to maintain a healthy prostate.

Recommended Posts:

References:

https://www.ncbi.nlm.nih.gov/pubmed/23547364

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755165/

https://www.dietitians.ca/getattachment/FACTSHEET-Food-Sources-of-Folate.pdf.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161099/

https://www.ncbi.nlm.nih.gov/pubmed/22888009

https://www.bostonmedicalgroup.com/erectile-dysfunction-effects-of-high-cholesterol-in-men/

https://www.sciencedaily.com/releases/2008/06/080630165707.htm

8 Health Benefits of Kale & Nutrition Facts–The Green Queen

November 21, 2018 By Dishan Mendis Leave a Comment

Kale that has more calcium than milk (though we will not drink it anyway), vitamin C than an orange, and at least 45 antioxidant flavonoids, it’s no surprise that vegans and health nuts alike are fond of this mighty superfood!

It has become so celebrated frequently appearing on famous food blogs and magazines and we don’t have to emphasize enough what a symbol it has become among vegans to make a statement on their tees.

Let’s see the nutrition facts & health benefits of kale to know everything that has given its celebrity status and a national day (National Kale Day) for this leafy green that packs a punch!

Nutrition Facts of Raw Kale (per 100g)

Energy——–35 kcal
Vitamin K——-390 μg (microgram) DV* 371%
Vitamin A——-241 µg (microgram) RAE† DV 30%
Vitamin C——-93 mg DV 112%
Calcium——–254 mg DV 25%
Manganese——-0.920 mg DV 43%
Vitamin B6——–0.14 mg DV 11%
Fiber——–4.1 g DV 14%
Folate——-62 µg (microgram) DV 15%
Magnesium——-33 mg DV 10%
Iron——–1.6 mg DV 9%
Phosphorus——-55 mg DV 8%
Protein——-2.9 g DV 6%
Vitamin B2——–0.07 mg DV 5%
Vitamin E——–0.66 mg (ATE)‡ DV 4%
Potassium——–348 mg DV 7%
Vitamin B1——–0.09 mg DV 4.5%
Omega-3 fats——-0.1 g DV 4%
Zinc——–0.39 mg DV 4%
Vitamin B3——–0.5 mg DV 3%
Copper——–0.05 mg DV 2%

* daily value

† retinol activity equivalents

‡ alpha-tocopherol equivalents

Source:

https://ndb.nal.usda.gov/ndb/foods/show/11233

Health Benefits of Kale

1) Bone Health and Reduced Risk of Osteoporosis

Osteoporosis, a disorder known to have fragile bones when the body loses its bone mass or becomes inefficient in producing new bones is a serious health issue experienced by more than 10 million U.S. adults, of whom 80% are women.

Some studies have shown a link between higher vitamin K intakes and increased bone density and a reduced risk of hip fracture incidence.

The European Food Safety Authority has also validated that there is a cause & effect relationship with vitamin K and bone health establishing that a dietary intake of vitamin K could help the maintenance of normal bone.

Kale is also a rich source of manganese. Other than vitamin D & K, research has shown taking manganese with calcium, zinc, and copper may help in reducing spinal bone loss in older postmenopausal women.

2) Healthy Skin and Healthy Blood Clotting

Kale is a rich source of vitamin C which is a key ingredient used by many anti-aging skin care products.

Vitamin C is abundantly found with inner & outer layers of skin where the antioxidant properties, and its active role in producing collagen help in keeping your skin healthy.

Vitamin C has also shown to improve the effectiveness of sunscreens protecting your skin from harmful UV rays by reducing cell damage and aiding the healing process.

Kale also comes with 241 micrograms of vitamin A. In a study conducted on healthy men and women in the Netherlands showed a link between the amount of vitamin A available in blood and healthy skin.

Another important vitamin in kale for the skin is vitamin K which is vital for the process of blood clotting, which helps in healing wounds, bruises, and with areas affected by surgery.

3) Reduce the Risk of Cancer

Vitamin K1 in kale, studied by various clinical cancer trials has been found to restrain the production or treat cancer cells while the concentration of glucosinolates compounds in kale have also been linked with reduced risk of cancer.

Once consumed, glucosinolates are transformed by the digestive system to isothiocyanates (sulfur-containing compounds), which have been associated with lower risk of cancers such as liver, esophagus, stomach, colon, bladder, breast, lungs, ovaries and prostate.

4) May Reduce The Risk of Coronary Heart Disease

Leafy greens, in general, are considered to be heart healthy foods and kale stands out having a variety of antioxidants specifically being higher on vitamins K & E which are known to be healthy vitamins for your heart.

Flavonoids are also known to be heart healthy and eight studies have shown the flavonoid classes such as flavonols, flavones, or flavan-3-ols, where kale being a good source of flavonols to provide protection with regard to fatal or nonfatal coronary heart disease.

Further, matrix Gla-protein (MGP) is a protein-dependent upon vitamin K that may help prevent vascular calcification which could induce coronary heart disease.

5) For Cognitive Health

Kale is also a brain food. Its vitamin A, when substantially available in blood is associated with healthy cognition in elderly people and low levels of vitamin A seem to be a common occurrence with Alzheimer’s disease.

Another role of vitamin A is the way it guards neurons and this is shown by a recent study that found a compound from vitamin A protecting nerve cells against the damage caused by neurological diseases such as ALS (amyotrophic lateral sclerosis).

In another study, patients with early-stage Alzheimer’s had consumed significantly less amount of vitamin K with their diets than the control group with healthy cognition.

6) Better Vision & Eye Health

Other less-known nutrients though abundantly available in kale are lutein and zeaxanthin, which are two carotenoids associated with eye health, that could lower the potential of cataracts and the other leading cause of vision loss i.e. macular degeneration.

As we discussed before kale is also rich in vitamin A and did you know this valuable vitamin helps in protecting the eye surface and maintains eye health in general? Vitamin A, along with other antioxidants could help in reducing the risk of vision loss and when it’s combined with lutein in kale, it could extend the vision of people affected by retinitis pigmentosa (RP).

7) May Work as a Treatment & lower the Risk of Diabetes

Manganese in kale may play a role in blood sugar regulation. A high proportion of manganese is present in the pancreas which produces insulin to regulate blood glucose. Therefore manganese may play a role in effective secretion of insulin and to have normal blood sugar levels.

Kale also comes with an antioxidant known as alpha-lipoic acid and according to studies it can assist in lowering glucose levels, and improve insulin sensitivity in patients with diabetes.

8) Better Digestion

High fiber and water content in kale can assist digestion in general, prevent constipation & diarrhea and contribute towards healthy and regulated digestion.

Kale also has B vitamins which help in getting energy from food, vitamin C that helps absorbing iron and vitamin A which may help prevent digestive tract diseases such as Crohn’s.

Conclusion

Looking at all these health benefits, it’s quite clear that kale is a superstar you can add to your diet.

Having said that, like most things in life, we suggest consuming it in moderation to have the best that kale has to offer.

You can have it steamed or cooked, few times a week but if you’re juicing, it’s advisable to have it just once a week due to its raw state.

As much as possible go for organic produce, if not make sure to wash it thoroughly to remove harmful pesticides.

Recommended Posts:

Reference:

https://www.ncbi.nlm.nih.gov/pubmed/18214692

https://www.efsa.europa.eu/en/efsajournal/pub/1228

https://www.ncbi.nlm.nih.gov/pubmed/8027856

https://www.ncbi.nlm.nih.gov/pubmed/19027415

https://www.ncbi.nlm.nih.gov/pubmed/12540393

https://www.ncbi.nlm.nih.gov/pubmed/19027415

Best Vegan Protein Sources to Keep You Healthy!

November 15, 2018 By Dishan Mendis Leave a Comment

Whenever they ask vegans “where do you get your protein from” it seems like you just have to say “the list is too long to name”.

Compared to meat, eggs, and dairy, most of these vegan protein sources are free of unhealthy cholesterol, excessive calories and come with many other healthy nutrients, antioxidants and fiber to boot.

Protein being a macronutrient, you cannot sustain yourself without it and has to come from a diet with protein-rich food, since our body cannot produce protein.

In general, the recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men or 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

For each plant-based protein source below, we have mentioned the amount of protein and the percentage daily value it fulfills out of the daily protein requirement.

Scroll down to be amazed at the variety of high protein vegan food sources (100 options to choose from)!

Best Plant-Based Whole Food Vegan Protein Sources

Legumes

Soybeans 36g DV* = 64% (per 100g)
Lentils 26g DV = 46% (per 100g)
Chickpeas 19g DV = 34% (per 100g)
Kidney beans 24g DV = 43% (per 100g)
Mung beans 24g DV = 43% (per 100g)
Lima beans 21g DV = 37% (per 100g)
Black beans (black turtle bean) 21g DV = 37% (per 100g)
Black-eyed pea 7.7g DV = 14% (per 100g)
Pinto 21g DV = 37% (per 100g)
Adzuki bean 20g DV = 36% (per 100g)
Navy beans 22g DV = 39% (per 100g)
Edamame 11g DV = 20% (per 100g)
Winged bean 12g DV = 21% (per 100g)
Broad beans (fava beans) mature seeds 8g DV = 14% (per 100g)
Green peas 5g DV = 5% (per 100g)
Asparagus bean (yardlong bean) 2.8g DV = 5% (per 100g)

* DV: Daily Value

Grains

Wheat germ 31g DV = 55% (per 100g)
Wild rice 15g DV = 27% (per 100g)
Brown rice 8g DV = 14% (per 100g)
Amaranth 3.8g DV = 7% (per 100g)
Quinoa 14g DV = 25% (per 100g)
Oats 17g DV = 30% (per 100g)
Spelt 15g DV = 27% (per 100g)
Teff 4g DV = 7% (per 100g)
Sweet corn 3.3g DV = 6% (per 100g)
Buckwheat 13g DV = 23% (per 100g)
Millet 11g DV = 20% (per 100g)

Nuts

Peanuts 26g DV = 46% (per 100g)
Almonds 21g DV = 37% (per 100g)
Pistachios 20g DV = 36% (per 100g)
Cashews 18g DV = 32% (per 100g)
Walnuts 15g DV = 27% (per 100g)
Hazelnuts 15g DV = 27% (per 100g)
Brazil nuts 14g DV = 25% (per 100g)

Seeds

Hemp seeds 31g DV = 55% (per 100g)
Chia seeds 16g DV = 29% (per 100g)
Flaxseed 18g DV = 32% (per 100g)
Pumpkin seeds 19g DV = 34% (per 100g)
Sesame seeds 18g DV = 32% (per 100g)
Sunflower seed 21g DV = 37% (per 100g)

Vegetables

Broccoli 2.8g DV = 5% (per 100g)
Artichokes 3.3g DV = 6% (per 100g)
Asparagus 2.2g DV = 4% (per 100g)
Potatoes 2g DV = 4% (per 100g)
Cauliflower 1.9g DV = 3.4% (per 100g)
Sweet potatoes 1.6g DV = 2.9% (per 100g)

Greens

Kale 4.3g DV = 7.7% (per 100g)
Brussels sprouts 3.4g DV = 6% (per 100g)
Spinach 2.9g DV = 5% (per 100g)
Parsley 3g DV = 5% (per 100g)
Watercress 2.3g DV = 4% (per 100g)
Chinese cabbage (bok choy) 1.5g DV = 2.7% (per 100g)

Other Vegan Protein Sources

Vegan Meat Substitutes

Seitan 77g DV = 137% (per 100g)
Tempeh 20g DV = 36% (per 100g)
Tofu 11g DV = 20% (per 100g)
Textured Vegetable Protein (TVP) 12g DV = 21% (per serving)
Natto 19g DV = 34% (per 100g)
gardein™ Homestyle Beefless Tips 19g DV = 34% (per serving)
Dixie Diners’ Club – Beef (Not!) Strips 25g DV = 44% (per serving)
gardein™ The Ultimate Beefless Ground 18g DV = 32% (per serving)
Beyond Meat Beef Beefy Crumble 13g DV = 23% (per serving)
gardein™ The Ultimate Beefless Burger 15g DV = 27% (per serving)
Boca Vegan Veggie Burgers 17g DV = 30% (per serving)
Loma Linda Choplets 18g DV = 32% (per serving)
Field Roast Mexican Chipotle Sausage 28g DV = 50% (per serving)
Tofurky Bulk Italian Sausage 30g DV = 54% (per serving)
Tofurky Hickory Smoked Slices 13g DV = 23% (per serving)
gardein™ Classic Meatless Meatballs 15g DV = 27% (per serving)
Beyond Meat Lightly Seasoned Chicken Free Strips 20g DV = 36% (per serving)
gardein™ Seven Grain Crispy Tenders 8g DV = 14% (per serving)
gardein™ Golden Fishless Filet 9g DV = 16% (per serving)
gardein™ Sweet and Sour Porkless Bites 13g DV = 23% (per serving)
Loma Linda Fishless Tuna 7g DV = 12% (per serving)

Non-Dairy Vegan Milk

Soy milk 7g DV = 13% (per serving)
Hemp milk 3g DV = 5% (per serving)
Oat milk (Pacific Foods Organic Oat Original ) 4g DV = 7% (per serving)

Vegan Cheese

Creamy Sheese Vegan Cheese Spread 6g DV = 11% (per 100g)
Go Veggie Vegan Parmesan Grated Cheese 1g DV = 1.8% (per 5g of serving)

Vegan Bread

Ezekiel 4:9 Sprouted Whole Grain Bread 4g DV = 7% (per slice)
Dave’s Killer Bread Organic 21 Whole Grains and Seeds 3g DV = 5% (per slice)
Bfree Gluten-Free, Wheat-Free, Soy-Free, Nut-Free, Sandwich Bread 3g DV = 5% (per slice)

Nut Butters

Peanut butter 4g DV = 7% (per tablespoon)
Soynut butter 3.5g DV = 6% (per tablespoon)
Almond butter 3.4g DV = 6% (per tablespoon)
Cashew butter 2.8g DV = 5% (per tablespoon)

Protein Powder

Soy protein powder 23g DV = 41% (per scoop 28g)
Pea protein powder 23g DV = 41% (per serving of 30g)
Hemp protein powder 12g DV = 21% (per serving)
Raw Organic Shake and Meal Replacement 20g DV = 36% (per scoop 36g)
Sport Organic Plant-Based Protein Powder 15g DV = 27% (per scoop 22g)

Other Options

Fibre One Cereal by General Mills 4g DV = 7% (per cup 28g)
Kellogg’s Mini-Wheats Unfrosted Cereal 6g DV = 11% (per serving)
Soba noodles 6g DV = 11% (per cup 114g)
Protein bars (Luna Bar: Nutz Over Chocolate) 9g DV = 16% (per bar)
Spirulina 57g DV = 100% (per 100g)
Nutritional yeast 2g DV = 3.6% (per 1 tbsp 5g)
Tahini 2.6g DV = 5% (per 1 tbsp 15g)
Miso 13g DV = 23% (per 100g)
Lenny & Larry’s vegan cookies 8g DV = 14% (per ½ cookie 57g)

Note:

Always have an emphasis on whole foods for your protein requirements and go for other options to complement and have them moderately to maintain your health.

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Source:

United States Department of Agriculture

10 Health Benefits of Tofu & Nutrition Facts

November 7, 2018 By Dishan Mendis Leave a Comment

Vegetarians and vegans have enjoyed soy-based foods like tofu also known as bean curd for a long time which is known to be an excellent substitute for animal-based protein that can be high in saturated fat and cholesterol.

In some countries such as China, Japan, Indonesia, Malaysia, Singapore Vietnam, Thailand, and Korea, tofu and soy foods are a protein staple.

Not only tofu is such a versatile product which can be used from salads to baking, it is also loaded with many vital nutrients and health benefits you can enjoy as shown below!

Nutrition Facts of Tofu (raw firm 100g)

Energy/Calories 144 (DV* 7.2%)
Protein 17.27g (DV 31%)
Carbohydrate 2.78g (DV 0.85%)
Total lipid (fat) 8.72g (DV 14%)
Calcium 683mg (DV 68%)
Omega-3 (ALA) 0.58g (DV 36%)
Iron 2.66mg (DV 14%)
Manganese 1.2mg (DV 52%)
Copper 0.38mg (DV 42%)
Selenium 17.4mcg (DV 32%)
Magnesium 58mg (DV 16%)
Fiber 2.3g (DV 8%)
Zinc 1.57mg (DV 10%)
Phosphorus 190mg (DV 27%)
Potassium 237mg (DV 5%)
Sodium 14mg (DV 0.6%)
Folate 29µg (DV 7%)
Vitamin B-6 0.092mg (DV 7%)
Vitamin B1 0.16mg (DV 13%)
Vitamin A 166IU (DV 6%)

*Daily Value

Ten Health Benefits of Tofu

1) Complete Protein Alternative for Meat (macronutrient)

Protein is a macronutrient like carbs and fat, which means the body needs a relatively greater quantity of it to sustain.

It is vital for cells, muscles, bones, enzymes, hormones, and blood.

Since the body has no protein store to draw when needed you should continue to include protein-rich food into your diet and tofu is a complete protein with all the nine essential amino acids the body needs.

2) Tofu for Strong Bones and Reduce the Risk of Osteoporosis

Since your bones consist of calcium and your body doesn’t produce calcium, it is important that you get it from diet.

Hence tofu is a great alternative for calcium especially for vegans and possibly a better option than dairy due to its animal protein which can have a calcium-leaching effect.

Postmenopausal women tend to be at risk of osteoporosis which makes bones weaker since their bodies make less estrogen that provides protection against bone loss

But according to a research team led by the University of Hull in the U.K. isoflavones in tofu are similar in structure and function to estrogen and considered to be an effective option in reducing the risk of osteoporosis for women

Further, a medical study in Sweden has shown, women who consumed more milk still had a higher risk of bone fractures whereas people of Okinawa Japan consume a considerable amount of tofu and the incidence of fractures and osteoporosis is low.

3) For Brain Health

Tofu is a good source of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. The body can also convert ALA into other two forms of omega-3 i.e. EPA & DHA.

Omega-3 is known to help control blood clotting, build cell membranes in the brain and ALA may also help in preventing and treating depression according to the University of Maryland Medical Center.

One research has found that isoflavones found in tofu and other soy-based products can be linked to a positive influence of nonverbal memory, verbal fluency, and other brain functions.

4) Reduce the Risk of Cardiovascular Disease

Isoflavones in tofu have also been found to aid in reducing the levels of LDL (bad cholesterol), and decrease other risk factors for cardiovascular disease, such as weight, body mass index (BMI), and total cholesterol to improve heart health.

Further isoflavones could lower the levels of oxidized cholesterol and reduce the chances of forming threatening plaques that increase the risk of heart disease.

5) Reduce Blood Pressure

According to research, tofu protein which is fairly high in dietary phosphorus, known to have an inverse association with blood pressure.

Another study has found that people who ate soy products such as tofu had lowered their blood pressure since isoflavones are known to boost enzymes that could widen the arteries that result in lower blood pressure.

6) Boosts the Immune System

Tofu being a rich source of proteins, nutrients, minerals, and other antioxidants, it’s a food source that can boost the immune system.

Your immune system is made up of proteins, therefore antibodies and other immune system cells depend on it, whereas a diet poor in protein can lead to weaker immunity.

Tofu is also a good source of zinc that strengthens the immune system, helps in healing wounds, and a remedy for the common cold.

7) Protection Against Oxidative Stress

When more free radicals exist in your system oxidative stress can occur which causes damage to fatty tissue and DNA that can lead to a vast number of diseases over time such as cardiovascular disease, neurological diseases, cancer, respiratory disease, and kidney disease.

Thankfully tofu comes with precious antioxidants, that can trap or destroy free radicals in order to guard us against oxidative stress.

8) Tofu Comes with Cancer Protecting Properties

Tofu comes with soyasaponins which are regarded to have cancer preventing, immune-regulating and antioxidative properties.

Studies have also shown the ability of genistein, daidzein and other soy compounds found in tofu to contain cancer cell growth, reduce the risk of tumor formation and prevent cancer development by lessening inflammation and blocking proteins that nurture cell growth.

Selenium in tofu may also help in reducing the risk of certain types of cancers due to its ability to minimize DNA damage & oxidative stress, improve the immune system and suppress cancer cells.

This was further evidenced with studies published in the 80s and early 90s that showed how individuals with a deficiency of selenium had an increased risk of cancer.

9) Reduce the Risk and Help Treat Diabetes

Studies suggest soyasaponins in tofu may influence blood glucose levels by regulating plasma glucose levels and prevent diabetic complications with its antioxidant activity.

Traditional antidiabetic drugs tend to have side effects such as weight gain which has the potential to complicate it further though soyasaponins in tofu can reduce body fat which can be a good option for patients with diabetes.

Further isoflavones in tofu can be beneficial for diabetes, due to increased insulin secretion, better blood sugar control, and defense from antioxidants.

10) Can Provide Relief for Mild Menopausal Symptoms

Menopause is a cycle where the female body gradually stops releasing estrogen on a monthly basis and this drop causes a range of menopausal symptoms such as hot flashes, night sweats, and fatigue.

According to The North American Menopause Society, soy isoflavones also found in tofu can be a natural remedy for mild menopausal symptoms rather than opting for estrogen replacement therapy.

Many women have reported a reduction in their hot flashes and night sweats when they regularly consume soy foods such as tofu.

Keep in mind though, tofu being a natural remedy it may take some time (several weeks or even months) before you start seeing an alleviation of menopausal symptoms.

Conclusion

As you learned, tofu is an excellent substitute for meat and has many health benefits that cannot be overlooked especially for vegans!

We encourage you to go for non-GMO tofu and make sure you eat it in moderation few times a week for optimum health.

Note:

If you’re trying tofu for the first time but you have a specific medical condition (including any allergies), taking medications, anticipate surgery, pregnant, lactating, or a parent considering tofu for your child, it’s sensible to consult healthcare professionals before adding it to your diet.

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References:

https://ndb.nal.usda.gov/ndb/foods/show/16426

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073179/

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

http://www.aicr.org/foods-that-fight-cancer/soy.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073179/#B6

https://www.ncbi.nlm.nih.gov/pubmed/10963212

https://www.diabetes.co.uk/features/diabetes-medication-side-effects.html