Proper Nutrients #EatingClean

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What is Clean Food?

Clean Food is just how it sounds, CLEAN. Many in the health industry may suggest eating meat and dairy and insist that it's healthy as long as you eat it in moderation. However, a little bit of poison is still poison. If someone cannot eat a food due to a health issue such as someone with heart disease is recommended to avoid foods high in cholesterol being cholesterol clogs arteries, pregnant woman advised not to consume fish due to potential mercury poisoning, etc. 


Plant based foods do not need these warnings. Of course, if someone has an allergy one must be mindful of foods even if they would normally be healthy such as peanuts, fruits, whole grains, soy etc. 


Those with health issues that are dietary related such as diabetes, heart disease, cancer, asthma, etc., have to limit foods that can make their illness worse such as animal based foods which are high in cholesterol, refined sugar, deep fried foods and enriched grains. 

Clean Protein

Veggies high in CLEAN protein: spinach, kale, broccoli, parsley, cauliflower, mushrooms, cucumbers, green pepper, cabbage, eggplant, watercress, asparagus, peas, sweet potato 

Fruits high in CLEAN protein: tomatoes, jackfruit, goji berries, figs, avocado, guava, apricot, starfruit, blackberries, peach, nectarine, banana, pomegranate, papaya, loquat, blueberries 

Grains high in CLEAN protein: quinoa, couscous, brown rice, black rice, Kashi cereal, ezekial bread, buckwheat, oats, whole wheat, seiten, amaranth 

Legumes and Beans high in CLEAN protein: soy, tofu, black beans, kidney beans, chick peas/hummus, baked beans, lentils, tempeh 

Nut, Butters and Seeds high in CLEAN protein: peanut butter, hempseed, chia seed, sunflower seeds, sesame seeds, pumpkin seeds, Brazil nuts, almonds, chia seeds, etc


All Animals, including Humans, have to take in amino acids (the building blocks of protein) from plants in order to make that muscle tissue. Yes, animals can convert some aminos into others as needed, but they can't make any of the essential or conditionally essential amino acids from scratch – only plants can do that. So when eating meat as a source of protein, that is a 2nd hand version of protein. The protein you get from animal based foods is from their diet not their flesh.


 http://www.onegreenplanet.org/vegan-health/protein-in-a-plant-based-diet-a-vegan-bodybuilders-perspective/  

Clean Calcium

Veggies high in CLEAN calcium: collards, spinach, kale, broccoli, turnip greens, celery, swiss chard, bok choy, seaweed, okra, artichoke, bean sprouts, fennel, leeks, mustard greens, kelp, leeks, kohirabi, green beans, onions, cabbage, asparagus, dandelion greens, brussels sprouts, maca, sweet potato 

Fruits high in CLEAN calcium: oranges, kiwi, blackberries, figs, prickly pear, rhubarb, apricots, prunes. papaya, fortified OJ not from concentrate, mulberry, coconut meat, gooseberry, butternut squash, sapote, baobab, lucuma, custard apple, mango, loquat, blueberries, pitanga 

Grains high in CLEAN calcium: amaranth, brown rice, quinoa 

Legumes and Beans high in CLEAN calcium: Chickpeas, Pinto beans, Soy, Tofu, Tempeh, Navy beans, white beans, soy milk 

Nut, Butters and Seeds high in CLEAN calcium: sesame seeds, tahini, almonds, Brazil nuts, almond butter, hazelnuts, flax seeds, almond milk, pumpkin seeds 

Others high in CLEAN calcium: blackstrap molasses    


No Animals including Humans can create calcium. Like iron, magnesium, and copper, calcium is a mineral. It is found in the soil, where it is absorbed into the roots of plants. Animals get their calcium by consuming these calcium-rich plants. So even though we are all conditioned to believe that calcium comes from milk and dairy products, the real source of calcium richness is the earth. No wonder that a whole-food, plant-based diet has plenty of calcium.There are traces of calcium in milk because the cow eats grass. 


https://www.forksoverknives.com/milk-myth-why-you-dont-need-dairy-for-calcium/#gs.1P1idoA

Clean Iron

Veggies high in CLEAN iron: tomato sauce, swiss chard, collard greens, brussels sprouts, arugula, broccoli, kale, peas, spinach, potato, cooked spinach, sweet potato 

Fruits high in CLEAN iron: raisins, dried peaches, prune juice (not from concentrate), dried apricots, sun dried tomatoes/paste, figs, lucuma, avocado, physalis 

Grains high in CLEAN iron: oatmeal, whole wheat pasta, brown rice, quinoa, amaranth 

Legumes and Beans high in CLEAN iron: lentils (cooked), soybeans (cooked), tofu, pinto beans, butter beans, black beans, chick peas, dark chocolate, navy beans 

Nut, Butters and Seeds high in CLEAN iron: pumpkin seeds, tahini, cashews 

Others high in CLEAN iron: powdered spirulina, thyme, blackstrap molasses    


The key to getting the best absorption of iron in your meatless vegan diet is by combining your iron-filled plant foods with vitamin C rich foods. You can increase your iron absorption by as much as 5 times by combining plant foods containing iron with foods containing vitamin C. Also, cooking with a cast-iron skillet can help boost the iron content of your food. 


 It’s almost important that you avoid having high doses of calcium with iron-rich foods, as calcium can impair iron absorption. 


https://healthyhints.com/plant-based-iron-vs-meat


Clean B-12


Fruits with CLEAN B12: Fortified Coconut Milk


Grains with CLEAN B12: Fortified cereals


Legumes and Beans with CLEAN B12: Fortified Soy Milk, Fortified Almond Milk, Tempeh, Chlorella


Others with CLEAN B12: Nutritional Yeast, Nori/Dried Purple Laver (Seaweed), Some Mushrooms (porcini, oyster, parasol, black morels, and golden chanterelle) 


Vtamin B12, or cobalamin, is naturally found in bacteria. Animals obtain vitamin B12 by eating foods that are covered in bacteria. Animals cannot produce B-12


Primates, indigenous societies, and prehistoric populations never got cobalamin deficiency because they didn’t have the advanced hygiene techniques that we have today, even if they were eating a plant-based diet. Their food had enough vitamin B12–containing bacteria on the surfaces to meet their needs. Humans, unlike other members of the animal kingdom, take great care to clean, wash, and cook their foods, which reduces the vitamin B12 content of any plant foods we may eat. 


Taking a B12 supplement is highly recommended because regardless of the diet it becomes harder for the body to absorb b12 the older one becomes.


https://www.forksoverknives.com/every-vegan-vegetarian-needs-vitamin-b12/#gs.xLr3Mrg

Clean Omega-3

Veggies high in CLEAN omega 3: cooked spinach, purslane, winter squash, cauliflower, broccoli, brussels sprouts, cabbage, leafy greens 

Fruits high in CLEAN omega 3: mangoes, blueberries and all berries, honeydew melon, acai, avocado 

Grains high in CLEAN omega 3: wild rice 

Legumes and Beans high in CLEAN omega 3: edamame, urad dal, French beans, navy beans 

Nut, Butters and Seeds high in CLEAN omega 3: flax seed, chia seed, hempseed, walnuts, sacha inchi,  

Others high in CLEAN omega 3: grape leaves , spirulina, seaweed. herbs and spices


No Animals including Humans and Fish Can Create Omega-3. Many people still think oily fish are the best source of omega-3 fats, which keep our hearts healthy, children clever and combat allergies and inflammatory conditions such as arthritis. We’re told that fish oils benefit heart health, however, the evidence is inconclusive. There is a 2nd hand omega 3 trace in fish because they swim with their mouths open and absorb omega-3 from algae and ocean plant life. A major study in the British Medical Journal found that: “Long chain and shorter chain omega-3 fats do not have a clear effect on total mortality, combined cardiovascular events or cancer”. Further research in the European Journal of Clinical Nutrition revealed that: “Men advised to eat oily fish, and particularly those supplied with fish oil capsules, had a higher risk of cardiac death.” 


All the world’s oceans are contaminated with toxic pollutants such as polychlorinated biphenyls (PCBs), dioxins and methyl mercury. These toxins accumulate, especially in fatty fish, as you move up the food chain and can cancel out any beneficial effects of omega-3s. In March 2006, Seven Seas Ltd withdrew batches of fish oil supplements because of the levels of pollutants present and less than a month later Boots the chemist also withdrew fish oil capsules for the same reason.   


Farmed fish are not the answer as they tend to contain less omega-3s and more toxins than wild fish. A comparison of farmed salmon and wild salmon found that the farmed fish had consistently higher levels of PCBs.  


http://www.veganfoodandliving.com/discover-why-plants-are-the-best-source-of-omega-3/