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Certain foods cause chronic pain by triggering inflammation throughout your body- bad news if you already suffer from fibromyalgia, chronic fatigue syndrome, or rheumatoid arthritis. Find out which foods to avoid, in order to prevent chronic pain flare-ups.
The inflammation response
It’s normal to feel pain when you sustain an injury- inflammation is your body’s healthy response to the danger of infections, a broken rib, or even a cut finger.
It’s easy enough to spot a visible injury and treat it. But what about when chronic pain occurs as a result of inflammation that spreads inside your body, throughout your organs, muscles, and digestive system? Invisible sources of chronic pain can be much harder to detect.
Sometimes, inflammation results from foods that we eat every day- foods that raise our blood sugar levels, trigger autoimmune reactions, and upset our natural biochemical functioning.
Don’t eat this!
The following food items are to be avoided, as they trigger an unhealthy inflammatory response. If you already suffer from chronic pain due to autoimmune disorders such as fibromyalgia, lupus, or pernicious anemia, then you should cross these foods off your list.
Check food label ingredients at the supermarket before you buy any packaged item, and don’t be afraid to ask at a restaurant if they use any of the following ingredients:
Processed foods- If it doesn’t occur in nature, then your body doesn’t recognize it. When we eat processed foods containing artificial preservatives, food colorings, and other additives, your body reacts to the “foreign invader” by producing an inflammatory response that triggers symptoms of chronic pain.
Refined sugar- this is a hard one to avoid, understandably. However, in many studies, refined starches like white sugar consistently cause chronic pain by elevating blood sugar and upsetting your body’s response to insulin.
Dairy products- Our bodies were not meant to process the protein (casein) or sugar (lactose) from milk very well, and as a result a large number of people experience inflammation as a result of including milk, cheese, and cream in their diets.
Gluten- For many people, gluten is a dangerous allergen that creates an inflammatory immune response. Gluten can be found in wheat, rye, and barley, in addition to many packaged condiments and snack foods.
Trans-fat- Hydrogenated oils contain low-density lipoproteins (LDLs) that cause inflammation and trigger chronic pain.
Peanuts- One of the most common food allergens, peanuts are coated with natural molds that may create inflammation, even in people who don’t suffer from peanut allergies.
Do you have any questions or suggestions? Please leave your comments below.
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You think you’re getting enough vitamin B12 in your diet? Guess again. Here are some foods you probably never eat that provide enormous amounts of vitamin B12.
Some of the most popular foods that Americans consume have plenty of vitamin B12 (cobalamin); hamburgers, tuna salad, and chicken nuggets are all good sources of vitamin B12. Why, then, is vitamin B12 deficiency still the leading form of malnourishment in the US?
Where’s the B12?
The short answer is that many people are simply not able to absorb vitamin B12 efficiently from diet. For most people with vitamin B12 deficiency, that is the case.
However, another large part of the problem is the fact that most people don’t eat a variety of protein foods, sticking to the basic staples of ground beef, chicken, cheese, and eggs. These all contain moderate amounts of vitamin B12…
…But the richest sources of vitamin B12 occur in animal-based foods that aren’t part of the standard American diet; recipes that our grandparents probably ate, but have since fallen from grace amidst today’s ready-in-15-minutes, nonperishable, kid-friendly cuisine.
Listed below are some not-so-typical culinary dishes that also contain the highest amounts of vitamin B12. How many of these items do you eat regularly? How many of these dishes have you never tried, not even once?
-500mcg vitamin B12 per serving. Without a doubt, canned clams, liquid included, pack the biggest punch of vitamin B12.
So, when was the last time you’ve been to a clam bake, or ordered clam chowder at a restaurant?
2- Lamb kidneys
-115mcg vitamin B12 per serving. Braised lamb kidneys are next in line after clams for the richest source of vitamin B12, unless you’re willing to try raw lamb liver, which delivers 130mcg of nutritious vitamin B12.
Does McDonald’s offer a Quarter Pounder with Chopped Kidneys on their menu?
3- Fish eggs
-108mcg vitamin B12 per serving. Whitefish caviar, native to Alaska, is our third runner-up for best source of B12 foods.
Spread it on toast, or order it at a sushi bar, but don’t expect your kids to eat it with a spoon.
4- Beef liver
-95mcg vitamin B12 per serving. Finally, something more conventional- beef liver can be found easily at your local butcher or supermarket. To get the most out of this dish, pan-fry slabs of liver with caramelized onions.
5- Moose liver
-92mcg per serving. In the mood for something different? Poached moose liver is #5 on our list of vitamin B12-packed food items.
Don’t live in Alaska? You can order frozen moose liver online…
Do you have any questions or suggestions? Please leave your comments below.
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Most people who have ADHD/ADD battle some form of addiction, be it food addiction, drugs and alcohol, gambling, impulsive shopping, or internet addiction. With ADHD, instant gratification is seductive, and gives you brief, if temporary, relief from everyday stress. Lack of organizational skills
If you suffer from ADHD/ADD, you have trouble meeting long-term goals because of poorly developed organizational skills. You don’t have it in you to log your meals in a food diary; such tedious details, such as portion sizes, nutritional data, and food allowances probably overwhelm you. Yet, one of the keys to weight loss success is keeping track of your eating habits in a food journal. Aversion to change
Another symptom of ADHD/ADD is a strong preference for all things familiar, and disinclination to learning new behaviors. You are resistant to change and you’ll fight it at every opportunity, even if it means succumbing to morbid obesity, cardiovasculardisease or diabetes.
There is no middle ground with ADHD/ADD sufferers; you’re on board, or you’re jumping ship.
For example, you decide to start exercising more. You buy new sneakers, a brand-new designer aluminum water bottle, and a badge cover for your new gym membership card, which you proudly clip onto your new sports bag.
Your resolve is strong…until you encounter your first glitch. And then another one. A few weeks later, your gym shoes are collecting dust under a pile of laundry, right next to your workout shorts
Self-fulfilling prophecy syndrome
Your confidence in yourself is low, and you (erroneously) assume that, based on previous experience; you will never accomplish anything that you desire. The idea of reaching an ideal weight seems more like a fantasy than a reality.
Tips for managing your weight with adult ADHD/ADD
1- Consider medication
There’s no shame in taking ADHD/ADD treatments, such as Adderall, Concerta, or Ritalin.
Many people who have learning disabilities can effectively reverse their symptoms and achieve weight loss by addressing their medical issues through an ADHD diagnosis.
Additionally, supplementing with omega-3 fatty acids and vitamin B12 helps to maintain neurological and cognitive health.
2- Out of sight, out of mind
Some people can look a plate of cheesecake in the eye and turn the other way. You are not one of those people, and the sooner you learn to accept that, the easier it will be for you to achieve your weight loss goals.
Don’t frequent restaurants that serve trigger foods. If ice cream is your weakness, then stay out of the frozen desserts aisle. Don’t buy junk food, thinking that you make keep it in your cupboard, and make it last a long time. You’ll most likely end up eating the entire party-sized bag of potato chips in one day, just to save yourself the anxiety of having to resist the constant temptation.
3- Create a flexible workout routine
Find an exercise that you love, and then find another one. Remember, variety is the spice of a life-long workout goal. If music gives you energy, then choose sports activities that go well with an inexpensive MP3 player, like jogging, elliptical stepping, or indoor cycling. Like the water? Swim laps at the local YMCA, or enlist in a water aerobics class.
Whichever activity you choose, it should be something that you look forward to, and boosts your mood.
4- Avoid boredom.
Especially during the first few weeks of a change in diet, keep busy with a new hobby, an outside activity, or just a drive to the mall (avoiding the food court, naturally).
Boredom is one of the most common barriers to weight loss success.
5- Stay on the wagon.
Ignore your inner pessimist.
Say positive affirmations (they work!), think yes-I-can thoughts, and paste a smile on your face, even if you feel differently.
The term, “practice makes perfect” definitely applies about behavior modification. Train yourself to expect the best, and eventually, positive thoughts will come naturally. If you do fall off the wagon, get up quickly. The longer you stay on the ground, the harder it is to get back up.
Try the Dr. Oz Sugar Detox Diet- Break your sugar habit in just four weeks. Start feeling better…immediately.
Think you can’t live without refined sugar? Guess again. White sugar is hard to avoid, but with determination and a willingness to feel healthier, you can overcome the sugar habit for good.
By following this simple four-week plan, as featured on the Dr. Oz Show, you can easily eliminate sugar from your diet. In as little as one week, you can start feeling healthier than you ever imagined.
Say goodbye to your sweetie- he wasn’t good for your, anyways.
Let’s face it- sugar is addicting. It tastes good. It lifts your mood, temporarily, at least. Before it drops you right back on your bottom, but hey- you’re the forgiving type. No matter how many times refined sugar lets you down; you’re always ready to let sugary snacks and sodas back into your life, faithfully giving them your unconditional love. You look the other way while sugar flash floods into your veins, setting your insulin reaction off kilter, before finally settling into your gut to fester and spread infection.
Breaking up is hard to do.
It won’t be easy, and sugar will probably try to put up a fight. Practically since birth, you’ve preferred the taste of sugar on your tongue; your taste buds numb to all but the most intense heights of sweetness. You scoff at cowboys and their molasses candy. If they had refined sugar then, they would have agreed, right? No. By the 1900s, the average American consumed about five pounds of sugar per year. Compare that to today, when the average American consumes two to three pounds of sugar in just one week. In truth, we have trained ourselves to want more and more sugar; much in the same way a drug addict requires more drugs in order to attain the same feeling of euphoria.
By the 1900s, the average American consumed about five pounds of sugar per year. Compare that to today, when the average American consumes two to three pounds of sugar in just one week.
Unless you break the sugary chains now, you will suffer a lifetime of sugar-induced problems, including:
For the first week of the sugar detox diet, you are just going to focus on not adding table sugar to your coffee, cereal, or other foods, save for one teaspoon. Don’t worry about added sugars in packaged foods; they’re in there, but you can deal with that later. Right now, this week, picture yourself tiptoeing your way out of sugar’s reach, one baby step at a time.
Week 2: Seek and destroy
Remember those hidden sugars? Well, now’s your chance to give them the old heave-ho. Scour your pantry for all products containing any form of sugar. Even if you think a certain food doesn’t have sugar, check anyways. Many low-fat “health food” manufacturers compensate by adding sugar to their recipe.
Check ingredient labels for terms like:
Evaporated cane juice
Week 3: Make new friends
Many healthy sweeteners hold up well in dessert recipes, and still more are good substitutes for sugar in your coffee or tea. Visit your nearest health food store; they’re likely to have a cornucopia of natural sweeteners at your disposal.
Some healthy sugar substitutes to try:
Stevia, an herb that is available in powder and liquid form
Agave nectar, the byproduct of the agave cactus
Other sweeteners that are not promoted by Dr. Oz, but are nevertheless healthier than white sugar, are concentrated apple juice, artificial sweeteners like aspartame, and honey, when used sparingly
By now, you should have lost most of your sugar withdrawal. Suddenly, your awakened taste buds appreciate the natural sweetness of fruits like apples, oranges, and grapes; fruit salads that you once took for granted now taste exotic and refreshing. Experiment with different spices; many seasonings bring out the flavor in desserts.
Some sweetly satisfying flavor combinations to try:
When it comes to cooking with healthy oils, variety is indeed the spice of life. It’s important to stock your kitchen with a selection of flavorful, low-in-saturated-fat oils. Many are rich in vitamins, monounsaturated fats, and omega-3 fatty acids.
For all-purpose cooking, oliveoil and canola oil are versatile staples that work in most recipes, with the exception of deep-frying or searing. Other oils are ideal for cold salad dressings- a few drops of dark toasted sesame oil add a rich smoky flavor to Oriental chicken salad and pasta.
Low smoking point oils
Use in raw in salads, dips, and sandwich spreads
Flax seed oil adds flavor to pasta salads or yogurt dips, and provides alpha-linolenic acid, a heart-healthy form of omega-3. Health experts link flax seed oil with cardiovascular health and normal insulin response.
Wheat germ oilis another exceptional agent. Rich in vitamin E, wheat germ has antioxidant properties for combating free radicals, thus boosting heart health. Use wheat germ oil sparingly in marinades and spreads, as it contains 17% saturated fats. Wheat germ oil also stimulates your immune system and promotes healthy brain functioning.
Medium smoking point oils
Use for stir-frying, baking, and sautéing
Canola oil, with only 7% saturated fats, is one of the heart-healthiest cooking oils across the board. Canola oil imparts a mild, clean flavor to “oven fried” chicken nuggets and potato sticks.
Walnut oilis a surprisingly healthy source of omega-3 fatty acids, in addition to being low in saturated fats. Walnut oil has a medium smoking point, so only use it for quick sautéing over a medium flame.
Hemp oil is omega-rich cooking oil that is gaining popularity in alternative medicine circles; to prevent rancidity, store hemp oil in the refrigerator.
High smoking point oils
Use for searing or browning
Almond oiland hazelnut oil are the choicest oils to use for high-heat cooking, with only 7% saturated fats. Nut oils have a distinct flavor that enhance dishes like seared salmon cutlets, or “blackened” Cajun chicken.
Olive oil is a flavorful runner-up that is slightly higher in saturated fats (14%). “Light” colored olive oil has the highest smoking point, while less refined extra virgin olive oil is more suited to medium-high cooking temperatures.
High-oleic sunflower oilis also low in saturated fats and holds up well under high heat.
Oils that should stay on the shelf
Whichever oil your prefer, think a second time before usingcoconut oil, which packs a whopping dose of 92% saturated fats and has very few health benefits.
Palm oil is another contender for our “worst oil ever” award, packed with 52% artery-clogging saturated fats.
Diet experts advise eating these tasty foods that speed up your metabolism for maximum weight loss.
If you’re trying to lose weight (and who isn’t?), then you don’t want to waste time eating foods that slow you down.
Including the the right foods in your dietis your recipe for ultimate weight loss.
Choose healthy foods that contain dietary fiber, antioxidants, and natural spices, such as cinnamon and chili peppers.
Here are 6 super snack foods that will help you stay on the diet wagon:
Fiery bean tostada with salsa
Eating a spicy meal with hot chili peppers just gives you a warm feeling inside. According to researchers, capsaicin, the ingredient that puts the pep into the pepper, actually helps you use up calories and lose weight more efficiently. Pair that with beans, which have cholecystokinin to naturally control your appetite, and dig in.
Word to the wise- corn tortillas have more dietary fiber and less refined ingredients than flour tortillas, so load up a corn tortilla with all the fixins.
Almond trail mix
Eat twelve almonds per day, and you’ll have an easier time sticking to your diet. That’s because raw almonds have alpha-linolenic acid, a healthy ingredient that aids digestion.
Almonds also contain plenty of tummy-filling dietary fiber, so you won’t go hungry. If you’re diabetic, then you’ll appreciate the insulin-controlling benefits of foods like almond butter.
It’s a proven fact that eggs satisfy you- protein gives you a feeling of fullness that keeps you from binging later in the day. Studies show that people who eat two eggs with whole-grain toast each morning have an easier time managing their weight than people who eat a bagel with cream cheese for breakfast.
The USDA did some research that concluded that cinnamon helps you control your insulin levels after meals, which is great news for diabetics.
Sprinkle some sweet and spicy cinnamon on whole-grain buttered toast for a gratifying and healthy snack that will help you lose weight.
Apples and cheese
An apple a day keeps the doctor- and obesity- away. Apples are loaded with natural sweetness, high fiber, and antioxidants, making them one of the best diet foods around.
And here’s a surprise- According to the American Journal of Clinical Nutrition, full-fat cheese promotes weight loss more efficiently than its lower fat and nonfat alternatives.
Get the best weight loss benefits by combining a dollop of full-fat ricotta cheese with baked apple. Don’t forget the cinnamon!
Green tea smoothie
Green tea contains antioxidants called catechinsthat boost your metabolism and help you drop pounds more efficiently.
Researchers from the University of Tennessee at Knoxville found that dieters who eat yogurt lose 61% more fat than dieters who don’t.
Make a healthy, low-cal metabolism-boosting smoothie with frozen yogurt, powdered matcha green tea, and frozen green grapes. Yum!
If you think Arugula is a Mediterranean village off the coast of Italy, then you should really give dark leafy greens another chance.
Dark green salads, such as romaine, spinach, and kale are wonderfully versatile and tasty, in addition to containing tons of beneficial vitamins and minerals like vitamins A, C, B6, and K, and folate, iron, calcium, and magnesium.
Green veggies are also high in fiber, which is great for your digestive system.
What’s in it for me?
Overall good health
The virtues of green salad vegetables are too numerous to mention, but here are just a few:
Including a variety of dark green salads in your daily diet is a recommended course of action for optimum overall health, as they are high in antioxidants and carotenoids.
In addition, because salads are high in fiber, they help to quickly and efficiently remove toxins from your body before they have a chance to do you any harm.
Avoid getting Type 2 diabetes
According to a publication in the British Medical Journal, eating spinach regularly improves your insulin response; this is due to its high magnesium content.
Always pair leafy greens with some form of healthy oil. The vitamins in salad greens are oil-soluble, meaning if you don’t sprinkle some olive oil on them, then you’re missing out on a powerhouse of nutrients. So say bye-bye to that fat-free salad dressing. You didn’t really like it, anyways.
The most popular way of preparing salad greens is…
in a salad, of course, but there are many other great greens recipes.
Make yourself a healthy low-carb gyro- just substitute a few large leaves of romaine or Swiss chard for the pita, choose your fillings, and that’s a wrap!
Kale holds up well in Chinese stir-fry.
Spinach makes a tasty addition to soups and casseroles.
Some people still enjoy eating their greens “old school.” That is, the way their grandma’s grandma ate them- stewed or steamed, mustard, collard, or turnip greens.
The top ten
Here is a list of the ten greenest of the greens. Try one today!
What foods should I eat…or avoid if I have IBD? Here are some proper nutrition tips for ulcerative colitis
Ulcerative colitis is a form of Inflammatory Bowel Disorder (IBD) that creates painful ulcers in the large intestinal tract and the rectum. One of the main causes of ulcerative colitis is poor digestion.
Sufferers of ulcerative colitis experience symptoms such as:
While diet doesn’t cause ulcerative colitis, it does affect chronic pain symptoms that are associated with IBD.
Below are some helpful food preparation tips for eating with ulcerative colitis:
Cook vegetables well. Raw or partially cooked vegetables are difficult for ulcerative colitis patients to digest completely.
Cut your food into small pieces that are easy to masticate thoroughly.
Avoid very small food morsels, such as corn kernels and peas; swallowing tiny bits of food without chewing them properly creates stomach upset, such as cramping and diarrhea.
If you experience any setbacks, it’s a good idea to restrict high fiber food items, such as whole wheat breads, legumes, and cereals, at least until your diarrhea has subsided.
Ten foods to avoid if you have ulcerative colitis:
Caffeine not only draws water out of our system, contributing to dehydration, but it also triggers bowel movements.
If you have ulcerative colitis or any other type of IBD, then caffeinated teas, coffee, and chocolate could wreak havoc on your digestive system, in addition to robbing your body of much-needed fluids.
Try sipping on something more tummy-friendly, such as comforting herbal tea and carob chip cookies.
Carbonated drinks are refreshing, but they are full of tiny air bubbles. Swallowing excess amounts of air causes flatulence and irritates the stomach linings of chronic colitis patients. If you cannot resist the lure of an icy cola on a hot day, then sip slowly. Nix the straw, as it will only make you swallow even more air.
Alcoholic beverages act as stimulants, and may aggravate the intestines. However, not all alcoholic drinks are cut from the same cloth, so to speak. White wines go down easier than red wines. Avoid beer and mixed drinks that often cause diarrhea. B12 and Alcohol Consumption
Contrary to popular belief, there is no direct correlation between lactose intolerance and IBD, though individuals with irritable bowels might have a slight sensitivity to milk sugar.
If you have colitis, then your best option is to cut back on dairy whenever possible. A pat of butter on some low-fiber toast or a bit of milk in your coffee is okay, but don’t get into the habit of drinking large amounts of cow’s milk.
Opt instead for other calcium-rich foods such canned salmon (bone-in), collard greens, and fortified low-pulp orange juice.
Unless your body is accustomed to digesting beans and legumes, then you should proceed with caution.
For many of us, beans such as garbanzos and pintos are difficult to digest and cause uncomfortable bloating and gas.
That doesn’t mean you should cross three-bean salad or minestrone off your list, though, as beans are rich in protein and vitaminB12.
Some methods of cooking beansproduce less gas, and chewing thoroughly helps to aid digestion. If you buy canned beans, rinse well to remove sugars, and experiment with pureed bean recipes, such as hummus or low-fat bean dip.
Some vegetables are hard for IBD patients to absorb, and fibrous veggies such as broccoli, Brussels sprouts, onions, and celery are high on that list. Focus on the have’s instead of the have-not’s. You can have delicious, vegetarian side dishes without the accompanying tummy aches. Some yummy green-light veggies include roasted cauliflower, carrot pennies, and baked potatoes.
Seeds, Skins, and Pellets
Certain foods irritate the lining of the intestines as they shove their way through our digestive system. These include:
Fruit seeds, such as those found in strawberries, figs, and melon
Sunflower or pumpkin seeds
Fruit skins, such as cranberries, blueberries and persimmon
Spongy pithy foods, such as mushrooms, citrus rinds, and orange marmalade
Fruity pellets, such as corn and pomegranate
Oil is not absorbed well in colitis patients, so avoid high-fat meals and condiments. These include:
Rich sauces, such as Alfredo sauce and other cheesy toppings
French fries, and other fried foods
Fatty meats, such as steaks, ribs and hot dogs
Condiments such as mayonnaise, melted butter, and rich salad dressings
Small nut pieces are hard for the body to digest completely, and may irritate the stomach.
Colitis patients should avoid treats containing roasted peanuts, cashews, or raw almonds. Ground nuts and seeds are fine, though.
Small amounts of creamy peanut butter, all-natural almond butter, or tahini are great sources of healthy fats.
Whole Herbs and Spices
If you suffer from Inflammatory Bowel Disorder, that doesn’t mean that you have to suffer from a diet of bland, tasteless foods as well. Take advantage of the many pungent, sweet, and tangy herbs and spices that are available, but remember to grind them well.
If you buy dried seasonings, make sure that seedy spices such as cumin, pepper, and nutmeg have been ground to a fine meal. Chop up fresh herbs, such as dill, basil, and rosemary, into small pieces before adding them to casseroles, roasts, or sauces.
What are some meatless meals that have protein and vitamin B12? Here are some nutritious food choices for vegans.
Are you a committed vegan?
Anybody who has ever cried during Walt Disney’s Bambi has probably flirted with the idea of converting to veganism, a diet which mindfully excludes eating, wearing or utilizing any product which is derived through the slaughter of animals.
Who hasn’t fantasized about growing their own organic vegetables, tossing out their leather sneakers in favor of a pair of cruelty-free recycled-material loafers, and living off a steady diet of barbecued tofu sandwiches, mixed bean sprouts and Matcha green tea?
Many of us have tried being vegetarian for at least a day; some of us for even longer.
What eventually makes or breaks your commitment to the vegan lifestyle is the inevitable need to maintain the same nutritional balance that you had back in your meat-eating days…
Namely, you need to replace the iron, vitamin B12 and protein that you used to get from meat, fish, milk, and eggs, and find new plant-based foods which meet the same nutritional needs.
Vegans who neglect to include sufficient amounts of vitamins such as B12 in their diets often end up with vitamin B12 deficiency, chronic fatigue, and increased risk for heart attack and severe neurological damage.
A good preventative measure is to take regular supplementation, such as iron pills and a vitamin B12, in addition to including the following 6 vegetarian-based nutrients:
#1 Vegan Protein: Beans, soy products, nuts and seeds
The dilemma about not getting enough protein in a vegan diet has nothing to do with availability. Most foods, vegan or non-vegan, have adequate amounts of protein in them.
Vegetables, beans, grains and nuts are rich in protein. Particularly healthy protein sources are almond butters, tempeh (mock meat), quinoa, lentils and kidney beans.
But in order to obtain enough amino acids, you must include a variety of protein foods in your diet, as none (except for the soy products) are single whole sources of complete protein.
#2 Vegan Vitamin B12: Soy milk, fortified cereals
A majority of the foods which are rich in vitamin B12 are animal-based: lean beef, chicken, organ meats, eggs, fish and dairy products.
Don’t skimp on vitamin B12; your body needs it to produce red blood cells, maintain the nervous system and convert food into energy.
Vegan milk substitutes often have vitamin B12 added in order to prevent vitamin B12 deficiency. But don’t become too complacent; B12 levels can plummet steadily without your realizing it. Make certain your doctor gives you a vitamin B12 blood screening at every checkup, and become familiar with the basic symptoms of vitamin B12 deficiency.
#3 Vegan Iron: Dark leafy greens, beans, raisins and fortified breads
Iron is essential for collecting oxygen produced in our lungs and distributing it to the rest of the body.
Of all the vitamin deficiencies, the most common is caused by low iron levels, affecting up to 20 percent of women. Iron sources obtained from meat are the most easily digested, but vegan sources are available.
whole grains, including cereals and breads made with whole grains;
nuts and seeds, especially pumpkin seeds;
beans and lentils;
dark green vegetables
#6 Vegan Iodine: Iodized salt, seaweed
Vegetarians are more likely to not consume enough iodine, as some or the richest sources of iodine include many seafoods.
According to one study, 80% of vegans and 25% of vegetarians do not consume sufficient amounts of iodine.
Make a point of using iodized salts, and try incorporating toasted seaweed into your diet. Or better yet, learn how to make vegan sushi, complete with nori sheets, avocado, cucumber slices and compressed tofu.
Think canned foods are bad for your health? Guess again. Many canned foods like pinto beans, canned pumpkin and smoked mackerel have essential vitamins like omega-3 fatty acids, vitamin B12 and vitamin A, and also high protein.
A study conducted by the University of Illinois even proved that canned varieties of fruits and vegetables are just as nutritious as their fresh counterparts in the produce section, having the same amount of vitamins and dietary fiber.
So you don’t have to sacrifice your family’s health just because you’re on a tight food budget.
Here are the 9 best canned foods you should be storing in your pantry:
Canned salmons deserves top billing as best canned foods because it is a powerhouse of nutrition; salmon is naturally rich in omega-3 fatty acids and vitamin B12. And because canned salmon manufacturers leave the bones in, you get added bone-strengthening calcium into the mix as well. For picky eaters, mash the soft bones into the salmon well and add a dollop of low cholesterol light mayonnaise.
Canned pinto beans
Sure, you could get dried pinto beans and soak them overnight…but why bother?
There’s no real nutritional difference between the old school method and cutting open a can of beans. Canned pinto beans are high in protein, folate and manganese. For a healthier version of refried beans, try mashing pinto beans with an immersion blender. Cook it up in the microwave, add some hot sauce, a dash of olive oil and salt for flavor, and serve it up with hot salsa and tortillas.
You say tomato…canned or fresh, tomatoes are full of vitamin C for a healthy immune system. And canned tomatoes have lycopene, an antioxidant found in ketchup which becomes more effective by the heating process involved in making canned fruits and vegetables. Canned tomatoes are a flavorful addition to soups and stews.
Canned smoked mackerel
Canned smoked mackerel- another score for vitamin B12. Smoked mackerel is also loaded with brain-healthy omega-3 fatty acids and protein. Canned fish is a great packing option for camping, hiking or trips; also a nutritious staple to store for emergencies, along with a package of high fiber crackers.
Scoring a home run for B12, canned sardines have high protein and omega-3 fatty acids. The tomato sauce varieties also contain the antioxidant lycopene. Look out for a low sodium brand of canned sardines for a healthy alternative. Kids don’t like sardines? Cook up some fish patties- mash up a can of sardines, add an egg, some bread crumbs, 1/4 cup of mayo and their favorite seasoning. Pan fry in olive oil until brown.
Canned kidney beans
Just like pinto beans, canned kidney beans are another great vegan source of B12 and high protein which are just as healthy in a can. Canned beans are also high in fiber, iron and vitamin B1. Make a delicious French bean salad with canned kidney beans, canned beets, flavored vinegar and sliced red onions.
Avoid the sugary canned pumpkin pie fillings; all natural canned pumpkin puree has 500 times the amount of recommended vitamin A, along with high fiber, beta-carotene, vitamin C, iron and magnesium. Incorporate into a healthy pumpkin pie recipe by substituting sugar with agave nectar or pure maple syrup.
Clams are high in vitamin B12, iron (more than in red meat), omega-3 fatty acids and selenium, but they also contain zinc, which is great for the immune system. Stir up a clam chowder and pass the croutons.
Another great staple item to keep in your pantry for emergencies, canned chicken is loaded with vitamin B12, high protein, selenium and niacin. Cook up a pot of spicy chicken jumbo using canned chicken, canned okra, canned tomatoes and some fresh hot peppers.