{"id":52582,"date":"2019-01-13T03:43:55","date_gmt":"2019-01-13T03:43:55","guid":{"rendered":"https:\/\/kachisi.com\/?page_id=52582"},"modified":"2019-03-15T18:20:32","modified_gmt":"2019-03-15T18:20:32","slug":"nutrition-basics","status":"publish","type":"page","link":"https:\/\/kachisi.com\/nutrition-basics\/","title":{"rendered":"Nutrition Basics"},"content":{"rendered":"\n<div class=\"row row-collapse row-full-width\"  id=\"row-2003004398\">\n\n\n\t<div id=\"col-1154710949\" class=\"col medium-6 small-12 large-6\"  >\n\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n<h1><span style=\"font-size: 120%;\">Nutrition Basics <\/span><\/h1>\n<div class=\"is-divider divider clearfix\" style=\"max-width:292px;\"><\/div>\n\n\t<div id=\"gap-2100219645\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-2100219645 {\n  padding-top: 15px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<p><span style=\"font-size: 105%;\">Foods contain energy and nutrients to help the body grow, maintain and repair itself. They also contain water, without which life would not exist, and many other components to help the body function properly. Nutrients can be divided into two main groups known as Macronutrients and Micronutrients.<\/span><\/p>\n\t<div id=\"gap-1744814830\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1744814830 {\n  padding-top: 18px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<p><span style=\"font-size: 105%;\"><b>Macronutrients <\/b><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 110%;\">Macronutrients are carbohydrates, proteins and fats. The body requires these nutrients in relatively large amounts to grow, develop and thrive.<\/span><\/p>\n<p class=\"m_7819635733356952986ydpd1fd7180MsoNormal\"><span style=\"font-size: 100%;\">\u2022 Carbohydrates are the body&#8217;s main source of energy. It is recommended that people consume 45 to 65% of their daily calories through carbs, but with vegans that number is often closer to 75%.\u00a0\u00a0Foods rich in complex carbohydrates <\/span>include:<span style=\"font-size: 100%;\"> oatmeal, brown rice, sweet potatoes, barley, rye, white <\/span>potoes<span style=\"font-size: 100%;\"> with skin, wheat bread, wheat pasta, beans, lentils, quinoa, <\/span>cous cous<span style=\"font-size: 100%;\">, pumpkin, butternut squash, fruits, vegetables.<\/span><\/p>\n<p class=\"m_7819635733356952986ydpd1fd7180MsoNormal\"><span style=\"font-size: 100%;\">\u2022 Proteins are required by the body to build, repair and maintain tissues. The recommended intake is 10-35% of daily calories. Studies show an optimal protein amount is 0.80 grams for each kilogram of body weight, per day. For example, a person weighing 64kg would need to get 51g of protein per day. The following are good sources of protein: seitan, tofu, tempeh, edamame beans, lentils, chickpeas, spelt, teff, hempseed, green peas, spirulina, amaranth, quinoa, oatmeal, wild rice, chia seeds, nuts, nut butters, spinach, broccoli, asparagus, artichokes, <\/span>brussel<span style=\"font-size: 100%;\"> sprouts, sweet potatoes<\/span><\/p>\n<p class=\"m_7819635733356952986ydpd1fd7180MsoNormal\"><span style=\"font-size: 100%;\">\u2022 Fat is an essential part of every cell in the body. It is necessary for many of the body\u2019s metabolic functions and helps the body absorb fat-soluble vitamins A, D, E and K. The recommended intake is 20-35% of daily calories.\u00a0\u00a0Vegans can get healthy fats from nuts, nut <\/span>butters<span style=\"font-size: 100%;\">, avocados, tofu, olives <\/span>and<span style=\"font-size: 100%;\"> oils.<\/span><\/p>\n\n\t\t<\/div>\n\t\t\n<style>\n#col-1154710949 > .col-inner {\n  padding: 0px 70px 50px 70px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-80457245\" class=\"col medium-6 small-12 large-6\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\n  <div class=\"banner has-hover\" id=\"banner-426578810\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <div class=\"bg fill bg-fill \"><\/div>\n                                    \n                    <\/div>\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-2043238876\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-2043238876 {\n  width: 60%;\n}\n#text-box-2043238876 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-2043238876 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-426578810 {\n  padding-top: 450px;\n}\n#banner-426578810 .bg.bg-loaded {\n  background-image: url(https:\/\/kachisi.com\/wp-content\/uploads\/2019\/01\/Market-Vegan.jpg);\n}\n@media (min-width:550px) {\n  #banner-426578810 {\n    padding-top: 734px;\n  }\n}\n<\/style>\n  <\/div>\n\n\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<h3>Micronutrients<\/h3>\n<p>Micronutrients are minerals and vitamins that are needed in small quantities to ensure healthy growth, well-being and metabolism.<\/p>\n<div class=\"row\"  id=\"row-615375738\">\n\n\n\t<div id=\"col-16422971\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Calcium<\/h5><p>\t \nRecommended Daily Allowance: 700mg<\/p>\n<p>Source: Broccoli, tofu, kale, blackstrap molasses, chickpeas, beans of many types, flax seeds, sesame seeds, almonds, brazil nuts, sunflower seeds, dried figs, dried fruit, green leafy vegetables.<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-878582726\">\n\n\n\t<div id=\"col-1802225392\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Iron<\/h5><p>  \nRecommended Daily Allowance: 8.7mg a day for women over 50 and all men, 14.8mg a day for  women under 50<\/p>\n<p>Source:  green leafy vegetables, legumes, beans, nuts, seeds, sea vegetables, blackstrap molasses, dried fruits, prune juice, spinach, watermelon, whole grains, cereals, spirulina<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-940993729\">\n\n\n\t<div id=\"col-40948641\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Magnesium <\/h5><p>  \nRecommended Daily Allowance: 350mg<\/p>\n<p>Source: spinach, beans, legumes, brown rice, almonds, nuts, broccoli, oatmeal, wheat germ, green leafy vegetables, peanuts, bananas, whole grains\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-768501103\">\n\n\n\t<div id=\"col-1093411217\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Phosphorus <\/h5><p>  \nRecommended Daily Allowance: 700mg<\/p>\n<p>Source: peas, lentils, brown rice, peanuts, pinto beans, cereals, nuts, dried beans, almonds, yeast, vegetables, avocados and spinach<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1692086213\">\n\n\n\t<div id=\"col-1167926765\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Potassium<\/h5><p>  \nRecommended Daily Allowance: 4700mg<\/p>\n<p>Source: sweet potatoes, winter squash, avocados, raw cauliflower, raisins, bananas, dried fruits, oranges, strawberries, grapefruit, kiwi, honeydew melon, dried apricots, cantaloupe, whole grain, broccoli, legumes\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-351268451\">\n\n\n\t<div id=\"col-1008788727\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Zinc<\/h5><p>  \nRecommended Daily Allowance: 8mg<\/p>\n<p>Source: legumes, peas, lentils, soy, pumpkin seeds, whole grains, nuts, sunflower seeds, yeast, wheatgerm, collard greens, spinach, garbanzo beans, corn<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1347636183\">\n\n\n\t<div id=\"col-645355280\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Selenium<\/h5><p>  \nRecommended Daily Allowance: 200mg<\/p>\n<p>Source: crimini and shiitake mushrooms, brazil nuts, tofu, barley, other whole grains, sesame seeds, flax seeds, sunflower seeds, chia seeds, mustard seeds, asparagus\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-877300006\">\n\n\n\t<div id=\"col-40187948\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Manganese<\/h5><p>  \nRecommended Daily Allowance: 1.8 to 2.3mg<\/p>\n<p>Source: teff, rye, brown rice, hazlenuts, adzuki beans, amaranth, chickpeas, white beans, macadamia nuts, black beans, buckwheat, oats<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1983470478\">\n\n\n\t<div id=\"col-1870766826\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Molybdenum<\/h5><p>  \nRecommended Daily Allowance: 4mcg<\/p>\n<p>Source: lentils, dried peas, lima beans, kidney beans, soy beans, black beans, pinto beans, oats, tomatoes, romaine lettuce, cucumber, celery, barley<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1858991613\">\n\n\n\t<div id=\"col-1426628468\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B5 (pantothenic acid)<\/h5><p>  \nRecommended Daily Allowance: 5mg<\/p>\n<p>Source: shiitake and crimini mushrooms, cauliflower, sweet potato, broccoli, avocado, lentils, dried peas<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1046522779\">\n\n\n\t<div id=\"col-339820908\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B7 (Biotin)<\/h5><p> Recommended Daily Allowance: 30 to 100mcg<\/p>\n<p>Source: almonds, cauliflower, mushrooms, sweet potato, spinach, molasses, legumes<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-671482264\">\n\n\n\t<div id=\"col-1009171103\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Copper<\/h5><p> \nRecommended Daily Allowance: 900mcg<\/p>\n<p>Source: beans, nuts, wholegrains, potatoes, whole grains, dark leafy greens, cocoa, dried fruits, yeast, black pepper<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1880437697\">\n\n\n\t<div id=\"col-1666712128\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Folate<\/h5><p> \nRecommended Daily Allowance: 400mcg<\/p>\n<p>Source: soyabeans, okra, spinach, broccoli, artichoke, turnip greens, asparagus, avocado, pasta, lentils, roman beans, adzuki beans, chickpeas, black eyed peas, pigeon peas\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-352506348\">\n\n\n\t<div id=\"col-1649793119\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Iodine<\/h5><p> \nRecommended Daily Allowance: 150mcg<\/p>\n<p>Source: seaweed, dried kelp, lima beans, corn, prunes, green peas, bananas<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-128708666\">\n\n\n\t<div id=\"col-742534288\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin A <\/h5><p> \nRecommended Daily Allowance: 800mcg<\/p>\n<p>Source: carrots, sweet potato, kale, spinach, apricots, broccoli, butternut squash, cantaloupe<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-2131579475\">\n\n\n\t<div id=\"col-1123567221\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B1 (Thiamine)<\/h5><p>Recommended Daily Allowance: 1.4mg<\/p>\n<p>Source: sunflower seeds, macadamia nuts, wheat bread, green peas, acorn squash, asparagus, dry roasted soy beans, navy beans<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-19496231\">\n\n\n\t<div id=\"col-1454166320\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B2 (Riboflavin)<\/h5><p>\nRecommended Daily Allowance: 1.73mg<\/p>\n<p>Source: mushrooms, spinach, almonds, sundried tomatoes<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-228326327\">\n\n\n\t<div id=\"col-1420208722\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B3 (Niacin)<\/h5><p>Recommended Daily Allowance: 19.8mg<\/p>\n<p>Source: peanuts, mushrooms, green peas, sunflower seeds, avocado\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-201920249\">\n\n\n\t<div id=\"col-968460286\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B6<\/h5><p>\nRecommended Daily Allowance: 1.3mg<\/p>\n<p>Source: pistachio nuts, pinto beans, avocado, blackstrap molasses, sunflower seeds, sesame seeds<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1827458642\">\n\n\n\t<div id=\"col-1867047123\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin C<\/h5><p>\nRecommended Daily Allowance: 60mg<\/p>\n<p>Source: oranges, red peppers, kale, brussel sprouts, broccoli, strawberries, grapefruit, guava, kiwi, green peppers, cherries\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-875546632\">\n\n\n\t<div id=\"col-1373868517\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin D<\/h5><p>\nRecommended Daily Allowance: 600IU\/day<\/p>\n<p>Source: Sunlight, mushrooms, tofu, fortified foods<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-2006171701\">\n\n\n\t<div id=\"col-1510905127\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin E<\/h5><p>\nRecommended Daily Allowance: 27mg<\/p>\n<p>Source: almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, palm oil, butternut squash, olive oil\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-586616007\">\n\n\n\t<div id=\"col-727745732\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin K<\/h5><p>\nRecommended Daily Allowance: 79mcg<\/p>\n<p>Source: kale, natto (fermented soy), green leafy vegetables, spring onions, brussel sprouts, cabbage, broccoli, prunes, cucumber, dried basil<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1364380718\">\n\n\n\t<div id=\"col-1769311616\" class=\"col small-12 large-12\"  >\n\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h5>Vitamin B12 <\/h5><p>\nRecommended Daily Allowance: 2.4mcg<\/p>\n<p>Source: fortified foods, nutritional yeasts, supplements\n<\/p>\n\n\t\t<\/div>\n\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Micronutrients Micronutrients are minerals and vitamins that are needed in small quantities to ensure healthy growth, well-being and metabolism.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nutrition Basics - Kachisi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kachisi.com\/nutrition-basics\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutrition Basics - Kachisi\" 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