Nutrients 101

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  • RDA varies per individual, the numbers quoted are intended to simply give a benchmarkPlease also bear in mind that there are also upper limits recommended for consumption.

  • Your body needs DHA and EPA and will convert ALA Omega 3 sources into these other twotypes, however, it only converts about 10% of the amount ingested.

  • The only plant-based source of DHA and EPA is algae and therefore we recommend takingan algae supplement if you are 100% plant-based. The quantity needed is also related to the amount of omega 6 you intake as it’s optimal to have a balanced ratio of the two. Please see our article on Omega 3.

 

  • References

    https://www.healthline.com/nutrition/plant-based-diet-guide#bottom-line

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

    https://www.healthline.com/nutrition/best-foods-high-in-zinc#section2

    https://nutritiondata.self.com/facts/nut-and-seed-products/3141/2

    https://www.nutri-facts.org/content/dam/nutrifacts/pdf/Nutrients-pdf/Vitamin_B9.pdf

    https://www.healthline.com/nutrition/6-healthiest-seeds#section1

    https://nutritiondata.self.com/facts/nut-and-seed-products/3163/2

    http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-calcium

    https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=301&nutrient2=&fg=11&subset=1&sort=c&measureby=g

  • Texts

    Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California. 1983.

    Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.

    Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.

    Phillips KM, Ruggio DM, Ashraf-Khorassani M. Phytosterol composition of nuts and seeds commonly consumed in the United States. J Agric Food Chem. 2005 Nov 30;53(24): 9436-45. 2005. PMID:16302759.

    Vogt, T. M. Ziegler, R. G. Graubard, B. I et al. Serum selenium and risk of prostate cancer in U.S. blacks and whites. Int J Cancer. 2003 Feb 20; 103(5):664-70. 2003.

    Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.