Enough Protein Vegan? Flashcards
Protein present in every
Cell
Protein is essential for _ repair
Tissue
White and brown rice high in
Methionine
White and brown rice low in
Lysine
Pulses contain
Lysine
Body can use up _ G protein at a time (range)
20-40
Soy based _ is fermented
Milk
_ is high in protein
Seitan
Nuts and seeds can contain _ protein per 3.5 oz
20g
Beans and lentils contain _ protein per 3.5 oz
20g
Edamame harvested at around _ percent maturity
80
3oz of frozen shelled edamame bean’s protein _ g
13
Fungi aren’t classified as plants because they lack
Chlorophyll
Fungi have different _ than plants
Cellular structures
Calcium regulates
Muscle contraction
Calcium helps _ normally
Blood clot
Vegans should supplement
Calcium
Vegans should supplement vitamin
D
Even mild _ deficiency can harm baby’s developing brain
Iodine
Iodine deficiency affects levels of _ hormones
Thyroid
Thyroid hormones support
Metabolic function
People who should consider supplementing iodine (2)
Pregnant
Breastfeeding
Heart and brain-friendly omega-3 fatty acids can only be obtained from _ diet
ALA
ALA acronym
Alpha-linolenic-acid
Omega-3 available in many plant sources but plants less effective source of (2)
EPA
DHA
EPA and DHA can be taken as _ suppliments
Micro algae-based
Vitamin B12 keeps _ healthy (2)
Nerve cells
Blood cells
Most plant based sources of B12 can’t
Be processed by the body
Way vegans can intake B12
Sprinkling nutritional yeast on meals
Iron helps maintain
Immune system
Iron forms
Hemoglobin
Hemoglobin transports _
Oxygen around the body
Iron deficiency can lead to
Anemia
Iron deficiency prevalent among (2)
Young children
Women of reproductive age
_ aids in iron absorption
Vitamin C
Body doesn’t make _
Zinc
Zinc helps make (2)
Cells
Enzymes
Zinc helps process (3)
Fat
Protein
Carbs
30g of _ provides a third of adult daily needs of zinc (2)
Hemp
Pumpkin seed
