Vegan Body-Builder Displays Enormous Amounts Of Strength In Must See Video

One of the greatest health myths of all time is that a vegan or vegetarian diet does not provide the body with the necessary nutrients it needs to function. This couldn’t be farther for the truth, vegetarian and vegan diets are associated with many health benefits. Vegan diets tend to contain less saturated fat and cholesterol with more dietary fiber. Vegans tend to have lower blood pressure, and have a lesser risk of heart disease. Sure, eliminating meat from your diet can increase the risk of certain nutritional deficiencies, but there are ways to get those nutritional benefits without eating meat, which eliminates the dangers that are associated with meat.

Many studies, published in top peer-reviewed journals point away from meat and milk as the building blocks for a healthy diet, and more towards whole plant-based foods with little or no added oil, sugar or salt. (1)(2)(3) In human population studies, rates of heart disease and certain cancers are strongly associated with animal-protein based diets.(1)  Plant based foods have plenty of protein and calcium along with far greater amounts of other essential nutrients like antioxidants and complex carbohydrates that you won’t find in meat and dairy products. Higher protein diets using meat increase the risks of cancer, cardiovascular diseases and other ailments.

Historically, the primary health value of meat and dairy has been to their protein content. Not many people realize that a plant based diet contains a large amount of protein, and that the protein from a plant based diet can be more nutritious than the protein from a meat based diet. Here is a list of 10 protein packed plants if you’re interested.  Casein (the main protein of cow’s milk) has long been associated with increased cholesterol levels and early heart disease. It’s also associated with other animal proteins in general, which have also shown to enhance cancer growth in experimental animals studies.(1) While we are on the subject of Casein, it’s important to note that it is the most relevant chemical carcinogen ever identified.

Basically, when it comes down to it there is information on both sides of the argument. Either way, it’s good to make sure your food is completely organic without any added additives or hormones. The main point I’m trying to get across is that you don’t have to eat meat, you can make the choice to be a vegan and be just as or even more healthy.

You wouldn’t ask a gorilla where it gets its protein from, would you? It’s all from a plant based diet.

Below is a video of vegan bodybuilder (one of many) Frank Medrano. He joins a growing number of athletes and bodybuilders who’s peak physical performance is powered only by plants. A growing number of people are becoming aware of the fact that we can live healthy lives without harming animals, and that it’s possible not just to live, but to thrive on a plant based diet. There is a large body of scientific evidence demonstrating that a vegan diet eating plant based foods, instead of animal based foods can have significant health benefits.  In 2009, the American Academy of Nutrition and Dietetics, the foremost authority of diet and nutrition recognized that humans have no biological requirements for animal products.(4)

There is no biological need to consume animal products, it’s a choice.

Sources:

(1) http://online.wsj.com/news/articles/SB10000872396390444184704577587174077811182

(2)http://www.ncbi.nlm.nih.gov/pubmed/19562864

(3)http://www.ncbi.nlm.nih.gov/pubmed/19562864

(4)http://ajcn.nutrition.org/content/48/3/712

http://ajcn.nutrition.org/content/48/3/712

http://freefromharm.org/health-nutrition/vegan-bodybuilder-displays-superhuman-strength-destroys-misconceptions/

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Iron In Plant Foods

Many individuals are concerned that they will not get enough iron when they start to eat a plant based diet. The truth in the matter is that iron is prevalent in a wide variety of plant foods. In fact, an individual who properly consumes a plant-based diet gets just as much iron as individuals who do not eat plant-based!

Iron is a trace element which is needed by the body for the formation of blood. More than half of the iron found in our blood is in the form of haemoglobin (the red pigment in blood). Haemoglobin helps transport oxygen from the lungs to our tissues, and plays a role in activating enzymatic reactions and is necessary for collagen synthesis. It is also needed for regulation of cell growth and is required for good cognition and behaviour.

What about heme and non-heme iron?

I find a lot of people are confused about the difference between heme and non-heme iron. Heme iron is the iron found in animal proteins (meat, fish, poultry, eggs, dairy), and is more readily absorbed by the body than non-heme iron (an iron form found in plant foods). It is also important to recognize that the human body has no mechanism to rid itself of excess iron, and thus our bodies evolved to tightly regulate the absorption of iron (1).

When our iron stores are low, iron absorption is boosted to the intestines, and when our iron stores arehigh, iron absorption is blocked in the intestines. This mechanism only works with non-heme iron! When we consume animal products and are receiving heme-iron as our main iron source, our bodies can no longer regulate this iron intake (2). When we consume too much heme-iron (remember, heme-iron is from animal proteins), our intestines cannot regulate the iron influx, and thus, it passes right through the intestinal barrier, leading to a body that is technically considered “Iron Toxic.”

Iron toxicity leads to decreased absorption and utilization of vitamin E, diabetes, gut disturbances, hair loss, increased free radical production (iron is a pro-oxidant (3), which leads to oxidative stress and DNA damage, which can result in cancer, inflammation and worsened arthritis symptoms), liver disease and heart disease.

Non-heme iron and vitamin C:

The heme-iron in meat, as described above, is very readily absorbed into the bloodstream. Non-heme iron requires being released from its food components by the hydrochloric acid and digestive enzyme pepsin in the stomach. Non-heme iron must also be shuttled from the digestive tract into the bloodstream by a protein called transferrin. 

Tannins found in coffee and green, black and some herbal teas can inhibit the absorption of this plant iron, whereas vitamin C is a strong enhancer of plant iron, and can overcome inhibitors in plant foods (inhibitors like tannins in tea and phytates found in legumes and grains). You should avoid the foods that inhibit iron absorption (coffee, cocoa, black, green and herbal teas), and focus on foods that promote iron absorption (high vitamin C foods) when consuming a plant-based meal.

Vitamin C is found in most fruits, with the highest being in citrus fruits. It is also found in green leafy vegetables like broccoli, kale, collards, swiss chard, and brussels sprouts as well as cauliflower and bell peppers (all colours).

Low iron stores are not necessarily unhealthy!

Low iron stores are associated with higher glucose tolerance and might help prevent diabetes (4). High iron stores have also been linked to cancer and heart disease (5).

How much Iron do you need? 

Women need around 8-18mg of iron (depending on menstrual cycle – if cycling through menses, women should consume on the higher end of the spectrum), and men need around 8-11mg of iron, daily. Pregnant women should consume up to 30mg of iron daily.

Plant-based foods high in non-heme iron:

Here is a short list (including but definitely not limited to) of plant foods rich in iron! Be sure to combine these foods with a vitamin C containing plant food of your choice to help increase absorption!

1. Pumpkin seeds: 2 tbsp. = 8.6 mg

2. Spinach: 1 cup = 6.4 mg

3. Pine nuts: 2 tbsp. = 5.2 mg

4. Hemp seeds: 4.7 mg per 100 grams

5. Swiss chard: 1 cup = 4 mg

6. Figs: 10 figs = 4 mg

7. Sunflower seeds: 2 tbsp. = 3.8 mg

8. Parsley: 1 cup = 3.7 mg

9. Tomatoes: 1 cup = 3.4 mg

10. Coconut: 3.4 mg per 100 grams

11. Potatoes: 1 large = 3.2 mg

12. Beets & Beet greens: 1 cup = 2.7 mg

13. Sweet peas: 1 cup = 2.5 mg

14. Chia seeds: 1 oz. = 2.2 mg

15. Almonds: 2 tbsp. = 2 mg

16. Sprouts: 1 cup = 2 mg

17. Apricots: 10 apricots = 2 mg

18. Bok choy: 1 cup = 1.8 mg

19. Collards: 1 cup = 1.5 mg

20. Kale: 1 cup = 1.2 mg

21. Grapes: 1 cup = 1.2 mg

22. Broccoli: 1 cup = 1.1 mg

23. Avocado: 1 avocado = 1 mg

24. Brussels sprouts: 1 cup = 0.9 mg

25. Bananas: 1 banana = 0.5 mg

Click The Image BELOW For A Print-out PDF Version of Iron in Plant Foods! 

Article Source: Live Love Fruit

Are Human Animals Natural Meat Eaters?

Protein In Plant Foods

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If you are a vegan, you probably get asked the question, “where do you get your protein?” A LOT. Many people believe that protein can only be obtained through eating meat, eggs, and dairy. Did you know, though, that every whole food contains protein? Yes, that means that fruit and vegetables contain protein! Everything from figs, avocados, cucumbers – the list goes on. Eating a wide variety of fruit and vegetables will ensure that you get the appropriate amino acids (building blocks of protein) that are much more easier for the body to use than consuming protein in the form of animal products.

Plant-based foods are high in fibre too, and devoid of cholesterol. They also have an amazing alkalizing effect on the body compared to acid-forming foods like meat, eggs and dairy. An acidic body can lead to a variety of diseases and illness, clogging up your lymphatic and digestive system, and leaving you feeling tired and moody.

Every food that you eat contains amino acids (some lower than others, but nonetheless, contain these wonderful protein building blocks). Our bodies are incredibly intelligent and can take the food you eat, break it apart, and absorb the nutrients it needs from that food item. When we digest foods, the amino acid chains are broken down and made ready for our bodies to use. Eating wide varieties of plant foods will ensure that you get a wide variety of different amino acids.

In fact, there are many vegan bodybuilders, ultra-marathon runners and award winning athletes out there, which proves that eating a plant-based diet can easily supply you with more than adequate amounts of protein.

All of your protein needs can be met with a plant-based diet. Below is a list (including but not limited to) which can act as a quick reference for getting you started on consuming amino-acid rich plant foods:

1. Chia seeds (1/4 cup = 12 grams)
2. Hemp seeds (1/4 cup = 10 grams)
3. Sunflower seeds (1/4 cup = 8 grams)
4. Spirulina (1 oz. = 16 grams)
5. Quinoa (1/4 cup dry = 6 grams)
6. Sesame seeds (1/4 cup = 7 grams)
7. Pumpkin seeds (1 oz. = 9.35 grams)
8. Mushrooms (1 cup – 5 grams)
9. Barley grass (1/2 cup, juiced = 12.6 grams)
10. Watercress (1 cup = 3 grams)
11. Peas (1 cup = 8 grams)
12. Asparagus (8 spears = 3.08 grams)
13. Romaine (1 cup = 1 gram)
14. Almonds (1 oz. = 6.03 grams)
15. Cauliflower (1 cup = 2.28 grams)
16. Maca root (1 tbsp = 3 grams)
17. Broccoli (1 cup = 5.7 grams)
18. Kale (1 cup = 2.5 grams)
19. Sprouts (1 cup = 5 grams)
20. Avocado (1 avocado = 4 grams)
21. Brazil nuts (1 cup, shelled = 20 grams)
22. Figs (1 cup = 2.5 grams)
23. Goji berries (1 cup = 10 grams)
24. Spinach (1 cup = 5.35 grams)

Click the above image to get a full-sized pdf version you can print out and bring with you wherever you go!