normie_wiki

Food

List of foods that are less harmful than other alternatives for you and others.

Legumes & Pulses (protein, fiber, iron)

• Lentils: High protein, iron, folate; cheap and versatile
• Chickpeas: Protein, fiber, iron
• Black beans, kidney beans, pinto beans: Protein, fiber, potassium
• Soybeans / edamame: Complete protein, rich in lysine
• Tofu, tempeh, natto: Complete protein; tempeh and natto are fermented (gut-friendly); natto is a rare vegan source of vitamin K2
• Peanuts: Protein, niacin, monounsaturated fats, vitamin E, many calories (550kcal per 100g), quick source of fuel. They have a lot of omega-6 fat though

Whole Grains (energy, B vitamins, fiber)

• Oats: Beta-glucan fiber (heart health), iron, magnesium
• Quinoa: Complete protein, magnesium, iron
• Brown rice: Manganese, magnesium, B vitamins
• Buckwheat: Rutin, complete-ish protein, gluten-free
• Whole wheat / barley / rye: Fiber, B vitamins, minerals

Nuts & Seeds (healthy fats, minerals, omega-3)

• Flaxseeds (ground): ALA omega-3, lignans. ALA is not very absorbable compared to EPA and DHA, which come from fishes. Canned tunnas usually don't have much though
• Chia seeds: ALA omega-3, calcium, fiber
• Hemp seeds: complete protein, omega-3/6 balance
• Walnuts: ALA omega-3
• Almonds: vitamin E, calcium, magnesium
• Pumpkin seeds: zinc, iron, magnesium
• Sesame seeds / tahini: calcium, iron
• Brazil nuts: selenium

Vegetables (vitamins, minerals, phytonutrients)

• Leafy greens (kale, spinach, collards, Swiss chard): Vitamin K, A, C, iron, calcium (oxalates in spinach reduce calcium absorption -- kale/collards are better calcium sources)
• Broccoli & cruciferous veg (cabbage, Brussels sprouts, cauliflower): Vitamin C, K, sulforaphane
• Bell peppers: Vitamin C (boosts iron absorption)
• Carrots & sweet potatoes: Beta-carotene
• Beets: Folate, nitrates
• Mushrooms: Selenium; UV-exposed mushrooms provide vitamin D2
• Sea vegetables (nori, wakame): Iodine

Fruits (vitamins, antioxidants)

• Citrus (oranges, lemons): Vitamin C (enhances iron absorption)
• Berries: Antioxidants, fiber
• Bananas: Potassium, B6
• Avocado: Healthy fats, potassium, folate { Keep in mind though that these things use a lot of water and were in part the cause of death of people were I live thanks to a flooding }
• Kiwi: Vitamin C, K

Other

• Sun: The body synthetiszes vitamin D with exposure of the sun to the skin
• Iodized salt: Iodine
• Olive oil / avocado oil: Healthy fats
• Algae oil (DHA/EPA): Direct omega-3 source
• Herbs & spices (turmeric, garlic, ginger): Anti-inflammatory compounds

Supplements

• Take some multivitamin daily. Supposedly capsules are made from meat, kind of similar to how gelatine is made, but it's very little anyway
• Vitamin B12, iron, omega-3, etc. are a priority since you'll probably be deficient on them, maybe you already are even if you're not vegan. B12 supposedly could be obtain from soil or grass but it's probably dangerous
• Creatine could be good { It makes me insomniac though } if you eat meat, but if you're vegan you'll be deficient so take some daily
• Protein supplements while not necessary could be good as you can store them forever, though vegan ones are more expensive
• Vitmain D3 supplements could be good if you don't have exposure to the sun

• Carne: La carne

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