The Vegan Food Pyramid
Omega-3, Vitamin D, and Vitamin B12 – Essential
Vitamin D, can be obtained from sunlight or a supplement. A vitamin B12 supplement is highly recommended. Good source of omega-3 fatty acids include ground flax seeds and walnuts.
Protein-rich foods – 2-3 Servings
Good sources of protein include legumes like lentils,beans, soy products. Vegan burgers, seitan, nuts, and seeds.
Calcium-rich foods – 4-8 Servings
Good sources of calcium include collard greens, broccoli, kale, turnip greens, sesame seeds, tahini almond butter, soy products and calcium fortified orange juice.
Fruits and Vegetables – 3-5 Servings
Fruits and vegetables are a great source of many nutrients and will lower your risk of certain illness. If possible please try to buy them organic.
Whole Grains - 6-11 Servings
Whole grains like brown rice, quinoa, pasta, oatmeal, whole wheat bread and cereals are a source of energy. It contains fiber and many nutrients
Indeed. A vegan diet offers physiological benefits to the body that cannot be ignored. A plant based diet provides an added layer of protective elements at the cellular level that promotes physical healing and tissue repair. Those elements are:
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•Phytochemicals?
Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. They are nonessential nutrients, meaning that they are not required by the human body for sustaining life. It is well-known that plant produce these chemicals to protect themselves but recent research demonstrate that they can also protect humans against diseases. There are more than thousand known phytochemicals. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits.
The possible benefits:
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•ANTIOXIDANT - Most phytochemicals have antioxidant activity and protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. Phytochemicals with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes).
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•HORMONAL ACTION - Isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.
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•STIMULATION OF ENZYMES - Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Other phytochemicals, which interfere with enzymes, are protease inhibitors (soy and beans), terpenes (citrus fruits and cherries).
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•INTERFERENCE WITH DNA REPLICATION - Saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capsaicin, found in hot peppers, protects DNA from carcinogens.
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•ANTI-BACTERIAL EFFECT - The phytochemical allicin from garlic has anti-bacterial properties.
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•PHYSICAL ACTION - Some phytochemicals bind physically to cell walls thereby preventing the adhesion of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce the risk of urinary tract infections and will improve dental health.
An article from the American Cancer Society explains that. “Phytochemicals are promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure. There is some evidence that certain phytochemicals may help prevent the formation of potential carcinogens (substances that cause cancer), block the action of carcinogens on their target organs or tissue, or act on cells to suppress cancer development. Many experts suggest that people can reduce their risk of cancer significantly by eating more fruits, vegetables, and other foods from plants that contain phytochemicals.
There are several major groups of phytochemicals.
The polyphenols include a large subgroup of chemicals called flavonoids. Flavonoids are plant chemicals found in a broad range of fruits, grains, and vegetables. They are being studied to find out whether they can prevent chronic diseases such as cancer and heart disease. The isoflavones found in foods and supplements such as soy products, red clover, garbanzo beans and licorice, and the lignans found in flaxseed and whole grains may mimic the actions of the female hormone estrogen (see Licorice and Soybean). These estrogen-like substances from these plant sources are called phytoestrogens. They may play a role in the development of and protection against some hormone-dependent cancers such as some types of breast and prostate cancer.
Other polyphenols (including some flavonoids) act as antioxidants. These are thought to rid the body of harmful molecules known as free radicals, which can damage a cell's DNA and may trigger some forms of cancer and other diseases. These compounds are commonly found in vegetables such as broccoli, brussels sprouts, cabbage, and cauliflower and in teas. Grapes, eggplant, red cabbage, and radishes all contain anthocyanidins -- flavonoids that act as antioxidants and may protect against some cancers and heart disease. Quercetin, another flavonoid with antioxidant properties, is found in apples, onions, teas, and red wine. Ellagic acid, found in raspberries, blackberries, cranberries, strawberries, and walnuts, also is said to have anti-cancer effects (see Ellagic Acid).
Carotenoids, which give carrots, yams, cantaloupe, squash, and apricots their orange color, are also promoted as anticancer agents. Tomatoes, red peppers, and pink grapefruit contain lycopene, which proponents claim is a powerful antioxidant (see Lycopene). The phytochemicals lutein and zeaxanthin, found in spinach, kale, and turnip greens, may reduce the risk of some cancers.
Another group of phytochemicals, called allyl sulfides, are found in garlic and onions (see Garlic). These compounds may stimulate enzymes that help the body get rid of harmful chemicals. They may also help strengthen the immune system.
To read the entire article please click on this link: Phytochemicals
Source: American Cancer Society
