Nosoya has come out with a Tofu Plus product that is fortified with essential vitamins and minerals that are usually lacking in a no/low-meat diet: B2, B6, B12, Vit D, and Calcium. Being a nutrition student, I'm nerdly aware of how key it is to eat a variety of foods to ensure I get both my macronutrient and micronutrient requirements in, but most people aren't nutrition freaks like me and don't think about how important it is to get their daily dose of Vit B12. I'm not just talking about vegans and vegetarians. Although most of these nutrients are found in meat, nutrients like Vit D can be hard to get enough of even in an omnivore diet. Here is a very basic overview of these nutrients: why they're important and what foods contain them (both plant and animal-based sources).
Note: "Essential" means that your body cannot produce enough of the nutrient to meet your body's requirements and, as a result, depends on your dietary intake of the nutrient to meet these needs. For personalized recommended amounts check out the Dietary Guidelines or even better go visit a registered dietitian! Oh one more thing. Although there are supplements available, it is recommended to first try meeting your needs with whole foods and then if your doctor or RD feels you need the help, they may prescribe supplements based on your individual needs.
B2 (a.k.a. Riboflavin)
Why it’s important:
o Necessary for extraction of energy from carbohydrates
o Helps build glucose molecules into glycogen (very important for athletes!)
o Aids in digestion of fat
o Protects the nervous system
o Maintains mucous membranes
Good food sources:
o Asparagus
o Okra (my new obsession)
o Cottage cheese
o Milk and yogurt
o Meat
o Fish
o Eggs
B6 (a.k.a Pyridoxine)
Why it’s important:
o Needed in production and digestion of amino acids
o Helps in manufacturing of insulin and disease-fighting antibodies
o Aids in producing histamine, which plays a key role in allergic reactions
o Key role in production of hemoglobin and in ability of oxygen to bind with hemoglobin (hemoglobin is a very important molecule in red blood cells that is the carrier of oxygen. Without it, oxygen would not reach your muscles or organs)
Good food sources:
o Potatoes
o Sweet potatoes
o Bananas
o Poultry
o Many types of fish
B12 (a.k.a Cobalamin)
Why it’s important:
o Needed for proper growth and development in babies, children, and teens
o Helps in production of oxygen-carrying red blood cells
o Required for proper functioning of the nervous system
o Needed in DNA manufacturing
o Has a role in processing of fats and carbohydrates
o Deficiency can cause nerve damage, megalobastic anemia, and inflammation of the tongue and mouth. Long-term deficiency causes irreversible nerve damage.
Good food sources:
o Dairy products
o Organ meat (liver, heart, kidneys)
o Eggs
o Beef
o Seafood
o Fortified tofu and tempeh
Vit D
Why it’s important:
o Needed for absorption and use of calcium
o Role in formation and health of bones, teeth, and cartilage
o Deficiency causes ostemalacia in adults (softening of bone) and rickets in children
Good food sources:
o Fortified orange juice and milk
o Fortified almond milk
o Egg yolk
o Cod liver oil
o Salmon and tuna
Calcium
Why it’s important:
- It’s the main mineral found in teeth and bone
- Getting enough calcium is very important in childhood and adolescence because that is when you are building the bone you will have as an adult
- Getting enough calcium as a kid greatly reduces your risk for osteoporosis later on
- Adequate calcium is also is important in adulthood in order to maintain bone mass
- Deficiency can cause weakening of bones, resulting in bone fractures, as well as osteoporosis
Good food sources:
o Bok choy
o Collard greens
o Dairy products (Almond milk and soy milk are also fortified)
o Almonds
o Fortified tofu
o Canned salmon
o Sardines
Have a great Sunday!
"Pulling on a Line" by Great Lake Swimmers
If you're a fan of folk music, be sure to check out
their song "Rocky Spine"
--Kelli
0 comments:
Post a Comment