CHART FOR EAR HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

How can we forget that our own ears do also need nutrition. An organ of hearing as well as balance. Described as having three parts, outer, middle & inner. Very sensitive organ to the body picking up & analyzing trhough conversion of sound waves into electrochemical impulses.  Once hearing is damaged it can often not be restored.

– Avoid exposure to noice

– Certain chemicals & medications may cause damage to ears

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

Vitamin D

Fortified vegan foods, mushrooms, sunshine D

Magnesium

Dark leafy greens (spinach high), beans (lima high), seeds (squash & pumpkin high), whole grain (brown rice high), nuts (almonds high), dark pure chocolate, avocados, banana

Vitamin K

Leafy greens, natto, brussel sprouts, spring onions, brussel sprouts, asparagus, sauerkraut, edamame, pickles, pumpkins, pine nuts

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Zinc 

Tofu, hemp seeds, nuts, lentils, oatmeal, mushrooms (shiitake high)

Enjoy, life is too short not to

Just Vegan would love to hear how you are taking care of ear health

CHART FOR HEALTHY LUNGS

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

An apple a day keeps the doctor away, interestingly enough when you slice open an apple, we find a picture frame of ‘lungs’.  There are off course many precautionary measures one can take to continued lung health, and foods, as vegans, we are certainly spoilt for choice!

• Avoid smoking & vaping

• Avoid exposure to pollutants as best as possible

• Prevent infections

• Exercise regularly

• Practice breathing in deep

• Improve posture

• Encourage exposure to sunshine D (at least 30 minutes per day)

• Stay hydrated

• Reduce sodium intake

• Eliminate household toxins

• Improve air flow/circulation in the home

• Maintain desirable weight

• Laugh a lot!

• Enjoy more foods for lung health (see below to encourage)

– Coniferous veg (cauliflower, kale, broccoli, cabbage)

– Chlorophyll – antioxidants that rid body of toxins

– Consume bright orange & red veg. Carrots contain carotenoids & beta which convert to A, lowering risk of lung disease

– Omega 3 reduces inflammation, coconut oil, nuts, as well as flax seed help

– Spice up meals with curcumin, turmeric, ginger, garlic – these contain antioxidants with anti-inflammatory and antibiotic benefits that help fight infection

Vitamin A

Carrots, sweet potato, kale, spinach, berries, apricot, papaya, cantaloupe, mango

Vitamin C

Strawberries, melon, broccoli, melon, kiwi fruit, cabbage

Lycopene

Guavas, watermelon, tomatoes, papaya, grapefruit, sweet rep peppers, asparagus, purple cabbage, , mangoes, & carrots

Antioxidants

Goji, wild berries, dark chocolate, pecans, artichoke, elderberries, kidney beans, cranberries, cilantro, clove, cinnamon, oregano, turmeric, cumin, parsley, basil, ginger, thyme

B6 (Pyridoxine)

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Enjoy, life is too short not to!

Do let us know how you are taking care of lung health

CHART FOR LIVER HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

A life giving filtration system that removes toxins, cleanses, rejuvenates, & nourishes our well being. This organ filters the blood coming through the digestive tract before passing through to the rest of our body. It makes perfect sense to keep it healthy & functional. Consuming clean whole vegan foods in combinations from food group and colour variations together with clean water, good rest & relaxation, exercise, and sunshine D are beneficial for good health. Certain foods seemingly aid & nutrify liver health more, such as beets, broccoli, sweet potatoes, lemons, lentils, apples, garlic, onion, leafy greens however, below is a further guideline that encourages good liver health.

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin)

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6 (Pyridoxine)

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folic Acid)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Glycine

Soy, Seeds & nuts (sunflower high), oats & oat bran, legumes (split peas high), whole grains  (kamut high)

Taurine

Soy, seeds & nuts (pumpkin seeds), beans & lentils (white beans), whole grains (wild rice), seaweed, brewers yeast

Arginine

Beans, peas, lentils

Ornithine

Soybeans, quinoa, beans, legumes

Glutamine

Red cabbage, nuts, beans, parsley, dark leafy greens, asparagus, legumes

Vitamin A

Carrots, sweet potato, kale, spinach, berries, apricot, papaya, cantaloupe, mango

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Vitamin E

Almonds, seeds, swiss chard, mustard greens, spinach, turnips, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives

Selenium

Brazil nuts, whole wheat bread, seeds (sunflower), mushrooms (crimini), whole grains (rye)

Copper

Dark pure chocolate, cashews, sunflower seeds, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame, seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, chia seeds

Zinc

Tofu, hemp seeds, nuts, lentils, oatmeal, mushrooms (shiitake high)

Manganese

Nuts (hazelnuts), seeds (pumpkin), bread (whole wheat), tofu, beans (butter & lima beans), spinach, whole grains (brown rice), tea (black brewed)

Coenzyme Q10

Spinach, broccoli & cauliflower, legumes, peanuts, soybeans

Bioflavonoids 

Citrus fruits, peppers, cherries, grapes, broccoli, red & yellow onions

Enjoy, life is too short not to!

Do share with us how you further nutrify your liver, as we continue to advocate for healthy communities, we would love to hear from you!

CHART FOR NERVE HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

Linked to brain, mood, pain, depression, anxiety, stress, apathy, therefore general health and wellbeing. Whole vegan foods, sufficient sleep/rest, laughter therapy, and exercise are all positive attributes for healthy nervous system. We are spoilt for choice as we mention just but a few options below.

B Complex – 

Vitamin B1 (Thiamin)

Seeds (sunflower high), nuts (macadamia high), whole wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans (navy high)

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin) 

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folate)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12 (Cobalamin) 

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Vitamin E

Almonds, seeds, swiss chard, mustard greens, spinach, turnips, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives

Magnesium 

Dark leafy greens (spinach high), beans (lima high), seeds (squash & pumpkin high), whole grain (brown rice high), nuts (almonds high), dark pure chocolate, avocados, banana

Vitamin K

Leafy greens, natto, brussel sprouts, spring onions, brussel sprouts, asparagus, sauerkraut, edamame, pickles, pumpkins, pine nuts

Copper

Dark pure chocolate, cashews, sunflower seeds, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame, seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, chia seeds

Iron

Beans (large white high), lentils, tofu, dark leafy greens (spinach high) , dark chocolate, whole grains (quinoa high), mushrooms (white button high), seeds (squash & pumpkin seeds high), nuts, pumpkin, squash, acorn squash, salad greens, dried fruit (apricots high),  leeks, cashews

Zinc

Tofu, hemp seeds, nuts, lentils, oatmeal, mushrooms (shiitake high)

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

 

Enjoy, life is too short not to!

Do share with us how you take care of nerve health

CHART FOR HEART HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

We have all come to know someone with heart issues: hypertension, high blood pressure, stroke, heart attack and or inflammation caused by not so healthy eating choices. As most are caught up in everyday life, long hours at work, and seemingly lack the time to cook, lack nutritional knowledge & know how but, if we compare the pain, expense, danger, and inconvenience of taking 18 pills every day that break down immune systems even down further and leave us feeling lifeless, and affect & negatively impact other organs, surely, it’s worth to take time out with loved ones to learn to cook, to enjoy time in the kitchen, prepping healthy food for the week, and converting to whole vegan foods that nutrify organs and cells, which keep us healthy.  There are no grey shades in-between. Let’s face it, today’s diseases are on the rise, as are the toxins in meat, dairy & eggs.  We need to make a choice if we value sentients, health & ecosystems. Doing good bounces good right back. Peaceful actions are great for the heart. Anyway, below spoils us for choice once again for great heart health. Wishing you love.

Potassium

Avocado, squash, spinach, sweet potato, potatoes, dried apricots, pomegranate, coconut water, white beans, banana, beet greens, white button mushrooms, tomatoes, broccoli, artichokes, green peas

Magnesium

Whole wheat flour, whole grains, spinach, quinoa, almonds, cashews, black beans, edamame, peanuts, tofu, sesame seeds

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

B Vitamins –

Vitamin B1 (Thiamin)

Seeds (sunflower high), nuts (macadamia high), whole wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans (navy high)

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin) 

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folate)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12 (Cobalamin) 

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Fibre

Well that’ just about everything in the whole plant based kingdom, so no problems there. The more the merrier for super heart health.

Beta Carotene/Vitamin A

Carrots, sweet potato, kale, spinach, berries, apricot, papaya, cantaloupe, mango

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Vitamin E

Almonds, seeds, swiss chard, mustard greens, spinach, turnips, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives

Lycopene 

Guavas, watermelon, tomatoes, papaya, grapefruit, sweet rep peppers, asparagus, purple cabbage, , mangoes, & carrots

 

Enjoy, life is too short not to!

Do let us know how you are taking care of heart health

CHART FOR BRAIN HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

The brain, the mecca and central hub hard drive to all machines, the central organ to the nervous system and linked to the spinal cord, making decisions and sending those to the rest of the body.  Whose function is motor, sensory, regulation, language, lateralisation, emotion, cognition. This muscle, an intricate world where nerves spark, cross & collide, through pockets of neurons, electrons, culminating ideas, saving memories, and ideas are stored. Where the five senses, and even the sixth meet to function well in unison with the rest of our bodies. We all have one, it is wise to put it to good use and nourish the grey matter. Below are some foods that nutrify the brain, keeping it healthy, youthful and alive. In addition, as with all muscles of the body, exercise plays an integral part in it’s health. Puzzles, word, number and memory games aid with brain health. The below food inspirations leave us spoilt for choice.

Vitamin B1 (Thiamin)

Seeds (sunflower high), nuts (macadamia high), whole wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans (navy high)

Vitamin B2 (Riboflavin)

Almonds, mushrooms (raw brown Italian) , sesame seeds, spinach

Vitamin B3 (Niacin) 

Peanuts, mushrooms, green peas, sunflower seeds, avocado

Vitamin B6

Pistachios, dried fruits (prunes high), bananas, avocado, spinach, sunflower seeds

Vitamin B9 (Folate)

Beans (black eyed beans high), lentils, spinach, asparagus, lettuce (cos or romaine high), avocado, broccoli, tropical fruits (mango high), oranges, whole wheat bread

Vitamin B12 (Cobalamin) 

Fortified cereals, fortified tofu, fortified vegan milk, B12 vegan patches, pills and sprays

Omega 3

Flaxseed, chia, walnuts, soybeans, spinach

Vitamin C

Guavas, bell peppers, kiwi, strawberries, oranges, papayas, broccoli, tomatoes, snow peas, kale

Calcium

Tofu, leafy greens, beans, okra, acorn squash, black eyed peas,

Magnesium

Dark leafy greens (spinach high), beans (lima high), seeds (squash & pumpkin high), whole grain (brown rice high), nuts (almonds high), dark pure chocolate, avocados, banana

Zinc 

Tofu, hemp seeds, nuts, lentils, oatmeal, mushrooms (shiitake high)

 

Enjoy, life is too short not to

Just Vegan would love to hear how you are taking care of brain health

 

CHART FOR EYE HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

Our eyes do have muscles which we often forget about so exercising those muscles daily is just as important as exercising other parts of our bodies in order to keep them in shape.  We can start by rolling our eyes around slowly to the left, to the right. Then in figures of eight, then gently up and down. We can also focus on something far off in the distance, covering one eye at a time and then focusing with both. We can then focus on something close by and repeat same method. In tandem  nutrify eyes through consumption of healthy foods that help stop deterioration, cataracts, night blindness & other disorders & diseases. Below are some suggestions of vitamins and minerals that you may require for good eye health. We are certainly spoilt for healthy food choice.

Beta Carotene/Vitamin A

Carrots, sweet potato, kale, spinach, berries, apricot, papaya, cantaloupe, mango

Vitamin C

Guava, black current, red pepper, kiwi, green peppers, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, brussel sprouts, grapefruit, peas, cauliflower, mango

Vitamin E

Almonds, seeds, swiss chard, mustard greens, spinach, turnips, kale, plant oils, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya, olives

Zinc

Pumpkin seeds, chickpeas, cocoa, cashews, mushroom, spinach

Lutein

Dark leafy greens, orange pepper, sweet corn, sweet potatoes, pumpkin, cruciferous veg

Zeaxanthin 

Leafy green veg, and other green and yellow veg

Omega 3 

Walnuts, chia seed, flax, hemp, natto, brussel sprouts, leafy greens, beans, cabbage, winter squash

 

Enjoy, life is too short not to.

Just Vegan would love you hear how you improve your eye health