There are many delicious forms of protein that you can include (and it’s not all tofu!) that can be used in limitless ways to get enough amino acids. Many of these foods are higher in protein per ounce than animal sources and include fiber, antioxidants, vitamins, and minerals. These foods support the body’s muscular system and promote an alkaline environment, while animal-based foods promote inflammation and lead to an acidic body.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Protein here.

Healthy fats are important for nervous system function, metabolism, digestion, heart health, and brain health. Animal-based fats promote high cholesterol, and aren’t necessary since the human body can produce enough cholesterol on its own without needing dietary cholesterol from other sources. Plant-based sources on the other hand, lower cholesterol when eaten from whole foods and can help nourish the body at a cellular level. Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Healthy Fats here.

The fear of carbs is a common one in today’s society, but is undoubtedly unnecessary when a whole foods, non-processed food diet is followed.  A plant-based diet full of whole foods, including healthy carbs, has been shown to lower blood sugar and blood pressure, helping stabilize insulin and body weight for the longest amounts of time. It’s also important to avoid refined sugar, and even added sugars whenever possible to benefit your blood sugar the best and avoid unnecessary weight gain.  Emphasize whole, plant-based foods that are naturally sweet instead. Think carrots, sweet potatoes, apples, berries, green peas, and other natural foods.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Complex Carbs/Fiber here.

You’ve probably heard of  Vitamin A before, as its also called beta-carotene (an important antioxidant) when obtained through dietary sources (versus supplements). Vitamin A is easy to get in a plant-based diet and is essential for healthy aging, protection of the skin and other major organs, and also aids in the production of healthy blood.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Vitamin A here. 

B vitamins are one of our body’s most important needs for energy, brain focus, and a healthy nervous system. They are found in our food supply, but originate from the soil. Due to the farming practices today, careful caution should be observed to get the best sources into our daily diets. A diet rich in B vitamins will produce a healthy body that is energetic, mental focus, a positive mood, and a healthy gut.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: B Vitamins here. 

Vitamin C, like Vitamin A, is a natural antioxidant that’s luckily found abundantly in our food supply. It’s important for immunity, healthy skin, and a variety of other bodily functions. A diet rich in produce will supply more than enough of daily Vitamin C needs  though there are many other sources as well.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Vitamin C here.

Vitamin D is a necessary nutrient for bone health, digestive health, and overall metabolic health. It is a fat soluble vitamin present in very few foods, added to some fortified foods, and available as a dietary supplement. It’s most abundant source is from natural sunlight which is the preferred way to get the recommended amounts.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Vitamin D here. 

The term vitamin E encompasses a group of eight compounds, called tocopherols and tocotrienols, that comprise the vitamin complex as it is found in nature. Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It helps protect cell membranes against free radicals that cause damage to your skin and also prevents the oxidation of unhealthy cholesterol (LDL) that can lead to heart disease. Learn more about the benefits, food sources, and get recipes, product recommendations and helpful reads in out Plant-Based Nutrition 101: Vitamin E here. 

Vitamin K is a fat-soluble vitamin that is most known for its role in essential blood clotting. It is also necessary for growing strong bones, preventing heart disease, and other crucial bodily processes. Vitamin K is even referred to as “the forgotten vitamin” because its most of its benefits are frequently overlooked.  Learn about the benefits, food sources, products, recipes and more in ourPlant-based Nutrition 101: Vitamin K here. 

Milk is often glorified as the best source of dietary calcium, but due to the acidic residue dairy leaves in the body and the negative effects it can have on the body, it’s best to choose plant-based sources. Plant-based  foods are filled with calcium, and can certainly meet your needs without the need from dairy cows. Considering cows should get their calcium from the grass and soil, so can we! You’d be surprised to know many plant-based sources are also higher in calcium than dairy sources and also come with many other benefits as well.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Calcium here. 

Magnesium is a crucial mineral that’s responsible for over 400 different reactions in your body. It affects your mood, weight, sleep health, regularity, heart beat, energy, metabolism, how you feel through the day physically, and can even affect PMS and depression. It is obtained through the soil and our food, along with fortified supplements.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Magnesium here.

Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues, needed for healthy red blood cell function and oxygen production. It also supports a healthy metabolism and is necessary for growth and development, and the synthesis of hormones and connective tissues. Plant-based foods are loaded with enough iron to sustain your body for the long haul. Even sources that are listed as non-heme sources, can still be absorbed in the body.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Iron here. 

Zinc is an important mineral needed for healthy immune function and regulation of hormones within the cells. It also plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is easy to find in a plant-based diet since many whole foods are rich in this essential mineral. It is the second most abundant mineral in the human body.  Learn about the benefits, food sources, products, recipes and more in our Plant-based Nutrition 101: Zinc here.