GREEN EATING
delicious food that cares for you and the planet
DIVERSITY
Diversity is the ultimate win-win. It's unbelievably good for you, and it's vital for the natural eco-systems in which we grow our food. It's a good idea to try and eat as much plant-based diversity as possible, which I think is a joyful challenge once you know where to start!​​​
FOR US
All of the nutrients that we need for a healthy body and happy mind come from the food we eat. Whether it be macro-nutrients such as proteins, fats and carbohydrates, or micro-nutrients including all the vitamins and minerals. Few natural foods contain absolutely everything - your body wouldn't be satisfied with a diet of only carrots, no matter how 'healthy' they are. Instead, your body wants a variety, in fact as much variety as possible. Tim Spector suggests we need at least 30 different plants a week to support a healthy gut micro-biome. Which is easier than you think since plants include herbs, spices, nuts, grains and pulses too.
FOR THE PLANET
The planet also wants variety. The complicated eco-system in which life is built consists of billions of different living organisms all holding a distinct role. It may be regulating the air quality, purifying water, mitigating disease outbreaks or providing habitat for other living species. When one species struggles, the whole eco-system is compromised. The healthiest eco-systems are those with lots of diversity, as this keeps the environment regulated and resilient to shocks. Unfortunately, a side effect of our farming efficiency boom is the destruction of natural diverse landscapes in exchange for huge fields of mono-crops (one variety of crop). Many landscapes are now distinctly not diverse, By incorporating more diversity into our own diets, we create the demand for farmers to grow a greater variety of crops in their fields.
VITAMINS AND MINERALS
Vitamin A
The body converts beta-carotene into Vitamin A (aka Retinol), which is essential for healthy vision, skin, bones and immunity.
Plant based sources of beta-carotene include sweet potatoes, carrots, pumpkins, squash, red peppers, spinach, mangoes, papaya and apricots.
Vitamin B1
Vitamin B1 (aka Thiamin) helps the body to absorb energy from food and supports healthy skin, hair, muscles and immunity.
Sources include brown rice, wholegrain bread, nuts, peas, soy milk, bananas, oranges and watermelons.
Vitamin B2
Vitamin B2 (aka Riboflavin) helps the body to absorb energy from food and supports healthy skin, hair, blood and eyes.
Sources include green leafy vegetables, mushrooms, whole grains and fortified cereals.
Vitamin B3
Vitamin B3 (aka Niacin) helps the body absorb energy from food and supports a healthy nervous system and skin.
Sources include whole grains, wheat flour, peanuts, mushrooms and potatoes
Vitamin B5
Vitamin B5 (aka Pantothenic Acid) has many functions, including absorbing energy from food.
Sources include whole grains, fortified cereals, mushrooms, avocados, tomatoes and broccoli.
Vitamin B6
Vitamin B5 (aka Pyridoxine) helps with energy storage and use, producing red blood cells, and producing neurotransmitters for sleep, appetite and mood regulation.
Sources include peanuts, soy (milk, tofu, edamame), fortified cereals, oats, potatoes, bananas and watermelons.
Vitamin B7
Vitamin B7 (aka Biotin) helps the body to make fatty acids.
Sources include whole grains and soy. Bacteria in the bowl also naturally make this.
Vitamin B12
Vitamin B12 (aka Cobalamin) helps the body to absorb energy from food and produce red blood cells.
B12 is mostly found in animal products so vegans are recommended to take a supplement. Most multi-vitamins will contain Vitamin B12.
Folate
Folate is important for producing red blood cells and for healthy pregnancies.
Sources include broccoli, brussels spouts, asparagus, kale, spinach, cabbage, spring greens, peas, chickpeas, kidney beans and fortified cereals.
Vitamin C
Vitamin C (aka Ascorbic Acid) is important for healthy cells, skin, blood and bones.
Sources include broccoli, brussels spouts, spinach, potatoes, peppers, tomatoes, oranges, lemons, limes, strawberries and blackcurrants.
Vitamin D
Vitamin D (aka Calciferol) is important for bone, teeth and muscle health.
We naturally produce vitamin D when directly exposed to sunlight, but when its not sunny we need to consumer it from fortified milk, cereals and multi-vitamins.
Vitamin E
Vitamin E (aka Alpha-Tocopherol) is important for healthy eyes, skin and immmunity.
Sources include plant oils (rapeseed, sunflower and olive), leafy green vegetables, nuts, seeds and wheatgerm
Vitamin K
Vitamin K (Phylloquinone and Menadione) supports healthy blood clotting.
Cabbage, spinach, broccoli, sprouts, kale, vegetable oils and cereal grains.
Calcium
Calcium is important for healthy bones, teeth, muscles and blood.
Sources include tofu, broccoli, kale, okra, fortified wheat flour and fortified milks.
Iodine
Iodine is important for healthy thyroid functioning, which helps to regulate temperature, metabolism and growth.
Sources include seafood and iodised salt.
Iron
Iron helps to produce red blood cells.
Sources include beans, chickpeas, edamame, dried fruit, fortified cereals and green vegetables.
A wide variety of plants in your diet will easily provide you with all of the nutrients you need. If you're interested to check whether you are ticking the main vitamins and minerals, see the list below with their plant-based sources.