I Made This Guide For My Mom Because She Is Trying To Eat More Plant Based! I Hope This Helps You Too
I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)
Vitamins: - B1 (Thiamine) - B12 (Cobalamin) - B2 (Riboflavin) - B3 (Niacin) - B5 (Pantothenic Acid) - B6 (Pyridoxine) - B7 (Biotin) - Folate - Vitamin A - Vitamin C - Vitamin D - Vitamin E - Vitamin K
Minerals: - Calcium - Copper - Iron - Magnesium - Manganese - Phosphorus - Potassium - Selenium - Sodium - Zinc
B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function. -Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.
B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake. -Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes. B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds. B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes. B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function. - Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.
B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails. - Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts.
Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation. - Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts. Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function. - All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries. Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body. - All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.
Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression. - All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!
Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol. - All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.
Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures. -Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries. Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses. -Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.
Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron. -Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu. Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption. -Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.
Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS. -Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.
Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development. -Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans. Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system. -Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.
Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes. -Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.
Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals. -Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.
Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration. -Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium. Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system. -Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.
More Posts from Gottadotherightthing-blog and Others
Our happiness and well-being depend on creating healthy boundaries in our lives. When at work, focus on work. When with family, focus on family. When relaxing, focus on relaxation. Understand that there is a time and place for everything.
Steven Handel, Small Habits, Big Changes (via theemotionmachine)
One Piece Chapter 931:
Robin sneaking off to do her thing and finally getting in on some decent action, hopefully
Law confirmed as a nerd again (nothing new here)
Chopper being the cutest lil ninja ever uwu
You are ever a dream, and never a reality. You are a scheme, but never a plan. You are a wish without command.
B. E. Barnes (via hushed-words)
R.I.P. Thuy Trang (December 14th, 1973 - September 3rd, 2001)
There’s a lot I could say, but I’ll keep it short and sweet.
In a way, Thuy Trang will live on forever in Mighty Morphin Power Rangers. She will continue to inspire and move people and keep making them laugh and smile–amongst other beautiful things.
There’s many reasons to appreciate Thuy Trang and her character Trini Kwan. The chemistry she had with the entire cast from “Day of the Dumpster” to her final appearance is just one of them–and the inspiration behind this set. <3
i love your art style so much! i completely forgot that i’d followed you, but i saw once of your klance comics on my dash and thoughts it was sooo good! 😋 anyway i’ve been going through your blog all morning and it’s just so amazing and your art style is so cute! i would literally buy comic books from you! anyway, i do traditional art a lot and haven’t really gone into digital, but i kinda really want to nowadays.. any advice for just starting out? (tablet suggestions, marketing, etc.) 😊
Hello and thank you so much for the compliment! It’s going to be a while since a lot of planning, writing and drawing needs to be done before I can print the comics, but I’m happy to hear that you would buy. ^^
Advice about starting digital drawing….there’s so much this post could become a novel! But I guess I’ll start from the main thing: software and tablets.
Software
Okay, so, there are a lot of different programs for digital drawing and it might take a while before you find the one that works for you. Most artists that I know of either use Photoshop, SAI, CSP, or Procreate. As of now and for the last 3 years, I’ve been using Clip Studio Paint (CSP for short) for both my digital illustrations and animation. CSP is kind of like…a Mac version of SAI if that make sense? There’s so much to the program but it’s not as daunting as Photoshop. Also! Right now, they’re having a Black Friday Sale, so, the program cost only $25 for the whole weekend. It’s far more affordable than Photoshop and you can do the exact same stuff without having to take out a loan or something haha. Also, Photoshop isn’t and was never meant for digital drawing since it is originally a photo manipulation program. You can still use it for digital drawing if that what suits your tastes, but SAI and CSP are specifically made for digital drawing so the interface, brushes, and all that stuff were made and designed for the digital drawing. However, SAI is only for PC users. If you’re a Mac user (like me), I would recommend CSP. But if you don’t have money, there are free programs as well! Medibang and Krita are free drawing programs and are just as good (and I would argue good dupes) for SAI and CSP. I would suggest trying out the free programs before making a purchase for CSP, SAI or Photoshop though. Going from traditional to digital is an odd feeling so it’d be such a waste if you spent money and found out that digital drawing isn’t for you, ya know?
Tablets
Alright! So, here’s the thing about tablets: buying the most expensive one isn’t always the right choice. There are plenty of tablets that are far more affordable than a Cintiq. Also, you’re only starting out so I would never advise to go out and buy a $1000+ tablet when you don’t really know if you like digital drawing yet. My first tablet was a Bamboo tablet by Wacom and it was only $100 (at that time). I would suggest buying a small tablet like the Wacom Intuos Small or a Huion since their prices normally are under $100. There are some mid range ones ($200-$300) like the Intuos Pro and XP-PEN that perform just as well as a Cintiq but I wouldn’t buy those unless you were really starting to think about working as a digital artist.
For digital artists, tablets are an investment. I currently own a Cintiq 13HD and iPad Pro but one is for personal use (iPad) and one is for work (Cintiq). Since I mainly do computer animation and digital illustration as my job, I needed to get a tablet that performed better than my small Bamboo Intuos. Also, I needed one in order to improve my workflow and efficiency. So, don’t go out and buy a Cintiq. Try out a smaller tablet. Or even better, if you have any friends who have drawing tablets, ask them if you can try them out and see if you like the feel of it.
Tips/Advice for Digital Drawing
Okay so I’m just list off certain things I’ve learned along the way that I wish I knew when I first started digital drawing haha.
1. Take the time to learn your drawing program. Learn the interface, the hot-keys, shortcuts, tools and customize it to your liking for optimal efficiency.
2. Use references! It’s okay to use references!
3. Don’t compare yourself to other artists. You’re only just starting so it’s not good to compare yourself to someone who has had more experience at digital drawing than you. You’re going at your own pace and that’s okay.
4. Your first drawings are going to be bad, and that’s okay. Sometimes you gotta make a hundred bad drawings before you get a good one.
5. Be willing to try out new techniques and different methods.
6. Flip the canvas while you draw, don’t wait until you’ve finished the drawing. Flipping the canvas can help find inconsistencies.
7. Layers are your friends! You have friends, right? You know their names, right? So how come you don’t remember your layers’ names? Label your layers so you don’t end up sketching on the wrong layer!
8. This is if you own a Cintiq (or something similar): If you’re right-handed, customize and put all your hot-keys and shortcuts on the left-handed side of your keyboard. If you’re left-handed, put it on the right side. Efficiency boosted by 1000%.
9. Have fun! Draw what makes you happy!
Lastly….marketing….well, I don’t really do that? Ah, it’s one of those things I’m not sure what to say cause even I don’t know if I’m doing it correctly haha. Or at all. But if you’re looking to establish a following centered around your art, I noticed there are 2 types of digital artists: the one that solely makes original content (OCs and their own stories) and the other one that makes fanart. Now, there are a variety of different digital artists. I’m just saying these are the most 2 common types I see. I’ve noticed…that if you make fanart…you’re more likely to gain traction faster. Since fandoms are such a huge thing now on social media, it’s easier for your art to get noticed if you draw fanart from a popular show, movie, game, etc. However, this doesn’t mean that if you don’t draw fanart you won’t build a following. In fact, there are tons of artists who solely create their own original content and hardly draw fanart but have a following that’s 10x bigger than mine. It really comes down to what you want to do. Actually, you can do whatever you want as long as you are enjoying it haha. If drawing fanart makes you happy, go for it. If drawing your OCs makes you happy, go for it. Personally, I love drawing fanart cause I enjoy creating scenarios and comics of my favorite characters outside of canon. I do have OCs and stuff, but I hardly post them cause they’re a bit more personal (and also I think no one would be interested in them haha). But yeah…I just think you should draw and make work that you enjoy cause that attracts people to your work. Sorry, that was a really long and confusing(?) answer but I hope that helps you haha.
13.10.19 // Halfway through midterms
The number of people donating their bodies to science has doubled in the last ten years because funeral costs are so high, and most schools will cremate the donated body when they are done and return it to the family at no cost.
buzz cut evans with the beard to the rescue 😍🔥
Throwback to the most adorable yoga session photobombs. Courtesy of Tala & Shiva 🐾
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