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D 3
D 3, 1000 IU
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E, 200 IU
E, 400 IU
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Plant Based Nutrition

The world is today witnessing a renewed interest in vegetarian diets, far from being the latest fad vegetarianism is here to stay. And why not? It has many benefits which a non-vegetarian diet fails to provide.

A diet of whole grains, legumes, vegetables, nuts, and fruits is consistently associated with lower blood cholesterol levels, lower blood pressure, less obesity and consequently less heart disease, stroke, diabetes, cancer, and mortality.

Protein
Nuts & seeds, pulses, wholegrain and grain products and soya products all supply protein. eating a balanced diet of plant foods will provide all the essential amino acids in adequate amounts.

Fatty Acids
Essential fatty acids like linoleic and a-linolenic are important for cell membrane function, cholesterol metabolism and can be obtained from vegetable oils,chiefly soyabean and rapeseed

Vitamins
Riboflavin (Vitamin B2) is important in converting protein, fats and carbohydrates into energy, and the synthesis and repair of body tissues. Good sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts. Fermented soya products, seaweeds and algae such as spirulina have all been proposed as containing significant amounts of Vitamin B12 which is important in the formation of red blood cells and the maintenance of a healthy nervous system.

Calcium
Good calcium sources include tofu, leafy green vegetables, watercress, dried fruit, seeds and nuts.

Iodine
Seaweeds are a good source of iodine, and vegetables and grains can contain iodine depending on the amounts in the soil.
 
Popular Nutrition Resources
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating by Walter
Understanding Nutrition by Eleanor Noss Whitney and Sharon Rady Rolfes
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Nutrition: Concepts and Controversies by Frances Sizer and Ellie Whitney
Staying Healthy With Nutrition, 21st Century Edition: by Elson M. Haas and Buck Levin
Nutrition: An Applied Approach, MyPyramid Edition (MyNutritionLab Series) by Janice & Melinda
American Dietetic Association Complete Food and Nutrition Guide by Roberta Larson Duyff
Contemporary Nutrition, Updated Sixth Edition by Gordon M. Wardlaw and Anne M Smith
Sports Nutrition for Endurance Athletes by Monique Ryan
 
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Calcium Requirement in Body
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Nutrition from Meat, Poultry & Fish
More About Food Labels
 
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