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The Importance of Vitamin K: - for nerve cell - help wound to heal, help to blood clotting Function of Vitamin K: Sign of Deficiency:  - excessive bleeding - heavy menstrual period Sign of Over-nutrients:  -120mg for adult men - 90mg for adult women Daily Recommend Intake:  Vegan food sources:  - green matcha tea - cereal grain - vegetable oil - parsley Other Noteworthy point: Reference: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/ https://medlineplus.gov/ency/article/002407.htm   ---------------------------------------------------------------------------------------------------------------------- *All credits of the information in this page & post goes to the respective author and publisher provided in the reference link Author note: This post information are based on what the author know and read so far. Therefore reader are encourage to do their own fact finding and checking from trusted source of information. ...

The Importance of Protein - to build muscle - to build and repair tissue - for making enzymes, hormones - for building block of bones - for bone marrow Function Of Protein - act as antioxidant Sign of Deficiency : - hair thinning - brittle nail - hair faded color - lose of muscle - bone fracture - moody and anxious - irregular period - insomnia problem Sign of Over Nutrients:   Daily recommended intake: 56g for average sedentary men 46g for average sedentary women  Vegan food sources: - check vegan certified supplements  for peace of mind - seitan  - 100 gram = 25 gram protein - Beans - 1 cook cup (240ml) = 15 gram protein - almonds - 1 ounce almonds = 6 gram protein , 1 cup = 7 g protein - tofu - lentil - chickpea - 1 cook cup (240ml) = 15 gram protein - green pea - 1 cook cup (240ml) = 9 gram protein - Quinoa - 1 cup = 8-9gram protein. - Almond milk - 1 cup = 1g protein - pumpkin seed - 1 cup = 32g protein - soy tofu - 1 ...

The Importance of Omega 3 - protect nerve from injury and help nerve to recover. - important for brain  (EPA -support heart, immune system and for imflammation and DHA - for brain , eye and central nervous system). Function Of Omega 3 - promote fluidity and flexible joints - repair nervous system. Sign of Deficiency : dry , bumpy , flaky skin Sign of Over Nutrients:   Daily recommended intake: 1.6 g for  male adult 1.1 g for female adult Vegan food sources: - chia seed - 1 ounce = 5g of ALA - flax seed - 1 tablespoon = 2.35g - canola oil - 1 tablespoon = 1.28g - walnut - 7 walnuts (1 ounce) = 2542 mg - Soybean - 100gram = 1443 mg (soybean also contain high omega 6 which are not so recommended) - supplements - check for vegan certified supplements for peace of mind. Other noteworthy points: ALA can be convert into EPA and DHA. - adequate B3, B6 , Magnesium and Zinc can convert ALA into EPA and DHA. Reference: http://www.veganfoodandliving....

The Importance of Vitamin E - keep immune system strong against virus and bacteria - a very powerful antioxidant - important for brain and nervous system -  for reproductive function - help increase the hair for those who suffering from hair loss Function of Vitamin E Sign of Deficiency: - prone to infection, impair eyesights and muscle weakness. - neuron degeneration.  - premature hair graying Sign of Over-nutrients: - increase risk of bleeding including bleeding in the brain - risk of birth defects. Daily Recommend Intake: 15mg per day (adult) Vegan food sources: - wheat germ - oil - 1 table spoon = 20 mg - sunflower - sunflower seeds - 1 cup = 10mg - dried sunflower seed - 1 oz = 9.8mg  - sunflower oil - 1 tablesppon = 5.6mg - safflower - corn - soybean oils - almonds - 1 cup = 7.3mg                  - almond oil - 1 tablespoon = 5.3mg - peanut - hazelnut ...

The Importance of Biotin (Vitamin B7) - important for carb, fat and protein metabolism. - important for hair, skin and nails. Function of Vitamin Biotin: - lessen dandruff - prevent hair from turning grey - treat multiple sclerosis Sign of Deficiency: - hair loss - brittle and thin fingernail - neurological symptoms Sign of Over-nutrients: -  affect thyroid test result. Daily Recommend Intake: 30 mcg per days for adult Vegan food sources: - nuts - sunflower seeds - 100 gram = 66mcg biotin - legume - 100 gram fresh green pea = 44 mcg biotin - cauliflower - banana - cereal grain - avocado - sweet potato - 1 cup = 8.60mcg biotin - Yeast - mushroom - nuts and nuts butter - corn - soy - spinach - potatoes - almond - 0.25 cup = 14.72 mcg - carrots - 1 cup = 6.10 mcg - tomatoes - 1 cup = 7.20 mcg - Oats = 0.25 cup = 7.80 mcg Other Noteworthy point: - used to known as vitamin H. - raw egg white can interfere with biotin absorption. - biotin is...

The Importance of Vitamin A Function of Vitamin A: - fight parasites - by preventing and also ridding parasite off the body - eye vision Sign of Deficiency: Sign of Over-nutrients: - dizziness, - skin irritation - headache Daily Recommend Intake: 900 mcg for male between 19 - 50 700 mcg for female between 19 - 50 Vegan food sources: -  carrot  - orange carrot contain high beta-carotene.recommend 1/2 cup of  carrot per day . - apricots - sweet potato - kale - four cup = 3.5 miligram beta carotene - butternut suash - 1/2 cup = 0.572 miligram Other Noteworthy point: Reference: http://livingfood101.com/how-does-vitamin-a-fight-parasites/ https://www.womenshealthmag.com/food/a19933373/vitamin-a-foods/ http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21 ---------------------------------------------------------------------------------------------------------------------- Author note: This post information are based on what the au...

The Importance of Niacin (Vitamin B3) - every part of the body need it to function properly. - help lower cholesterol, ease arithis, boost brain function Function of Vitamin - aid enzymes to covert food into energy - regulate blood sugar - help nervous system function properly - maintain healthy brain cell - promote sleep that cause by depression   Sign of Deficiency: - memory loss , mental confusion - fatigue - depression - headache - diarhhae - skin problems - amnesia - death (if left untreated) - anxiety - restlessness - poor concentration - bright red tongue - constipation Sign of Over-nutrients: - skin rashes - dry skin - liver damage - high blood sugar level - type II diabetes - birth defects risk Daily Recommend Intake: men above 14 years old : 16mg per day women above 14 years old : 14mg per day  Vegan food sources: - peanuts - dry roasted - 14.4mg per 100g - lentils - portabella mushroom - 6.3mg per 100gram - brown rice ...

So you are interested to be a vegan and decide to jump in to this ship of vegan whether it is for health, environment or simply you wanted to save animals, below are some of the list you would want to consider .  below are the list where this author consider as important as well as some things that usually pop up in the community of vegan. 1. consider taking annual blood check up. - this is important as vegan wanted to know whether one are deficient in certain nutrients as this can give impact to one health .  changing into vegan lifestyle which mean there are many thing that one who has once take for granted  can no longer be take granted. - from the author recent conversation with doctor.  the doctor recommend taking blood test that check vitamin b12 and folic acid (the most basic blood test for vegan as there are different price package). 2. Knowing the nutrition list needed to maintain a healthy body - Important as number one. Check with the dietitian, doc...

The importance of Calcium Calcium has to provide strong bone and teeth. it also help in nervous system, blood clotting and muscle control.  Function of Calcium: - keep bone and teeth strong. Sign of Deficiency : - fainting - heart failure - chest pain - numbness and tingling sensations around mouth, fingers and toes - muscle cramps - fatigue - dry skin - cataracts - brittle nails Daily recommended intake: 700 mg per day for adult (according to UK recommendation) 1000mg per day for adult (according to other sites) Vegan food sources: - dried fig - 30g dried fig =  72 mg calcium. - kale - 80 gram cooked cale = 120 mg calcium - calcium fortified food - fortified soy, milk rice milk - 8 ounces = 300 to 500mg - Supplements - check vegan certified supplements for peace of mind. -coconut milk  - 100 gram = 16 mg calcium - sesame seed - soy bean - 1 cup boil = 175 mg calcium - collards - 1 cup boil = 266mg calcium - blackstrap molasses...

Last Update: Sep 2019 GARDEN OF EDEN ROSA T Triple Action Acne Serum Reduces Acne & Acne Scars & Hydrate Skin Plant-Based 100% Direction for use: Gently massage 2-3 drops of Rosa T Serum onto acne spots, acne scars or oily T-Zone for acne control. Best use at night for intensive acne care. Cleanse skin with Rosa T Mild Cleanser before using Rosa T Serum. For Best results, cleanse skin with Rosa T Mild Gel Cleanser. Apply Rosa T Acne Gel during the day and Rosa T serum at night. Ingredients: Rosa Moschata Oil (rosehip Seed Oil), Tocopherol (d-alpha tocophero Natural vitam E), Melaleuca Alternifolia (Tea Tree) Leaf oil, Capryclic Capric Triglyceride, Vitis Vinifera (Grape ) Seed Oil Note: Natural Vitamin E is better than Synthethic Vitamin E GARDEN OF EDEN Reduces Acne and Acne scars Restores SMoother SKin TRIPLE ACTION Reduces Acne Reduces Scars Hydrates SKin Rosa T Acne Serum is a 100% plant-based serum specially formulated to give a triple ac...

The Importance of B1 (Thiamine) important for nerve , muscle and heart function. Sign of Deficiency : - affect breathing , heart function, alertness  - affect nervous system, heart and brain - visual impairment  - chronic brain damage Sign of Over Nutrients: Daily recommended intake: 1.2 mg for males over 18 years old 1.1 mg for female over 18 years old Vegan food sources: - pea -nuts - dried bean - lentils - legume - bread - rice - yeast - fortified food - supplements - check for vegan supplements for peace of mind Other noteworthy points:  - taking b1 is said to be helpful in preventing mosquito bite. - b1 can be gone due to food processing such as rice . therefore it is important to make sure the food do clearly mention it has vitamin b1. Reference: https://www.medicalnewstoday.com/articles/219545.php https://www.peoplespharmacy.com/2016/06/06/will-vitamin-b1-scare-mosquitoes-away/ https://www.healthline.com/health/vitamin-watch-b1-thia...

 In the world of vegan and vegetarian, one of the most important information that any vegan and vegetarian should know is about the existence of vitamin b12. As this vitamin actually play a very important role that missing this nutrients will cause long term effect to our well being. Vitamin b12 are vitamin that are actually develop by bacteria. and thus because of this no vegetable and fruit are said to contain vitamin b12. In the past, people had difficulty getting their source of vitamin b12 from their farming. Because of advance technology now in farm where fruits and vegetable are said to be wash to the point where the food itself no longer has any vitamin b12 when it reach to the store. Unless one plant one own vegetable in one farm (which it is said cobalt are the nutrients needed by the soil to encourage vitamin b12) , vegan and vegetarians will need to make a special effort to source their vitamin b12. Deficiency of vitamin b12 can take a very long time to manifest. so...

The Importance of Melatonin: - promote good sleep - help signal body that it is time to sleep at night. Function of Vitamin - promote good sleep - help protect skin from damage   Sign of Deficiency: - sleep disturbances - anxiety - fatigue - depression - insomnia - affect cognitive ability - aging sign Sign of Over-nutrients: - headache - morning sleepiness Daily Recommend Intake: there are no daily recommendation. however there are suggestion of taking not more than 3mg daily for 29 weeks for those are having insomnia. (children should get advise from doctor first for the daily recommendation as a safety precaution).   Vegan food sources: -tart cherries - corn - asparagus - tomato - promegranates - olives - grape - brocolli - cucumber - rice - barley - rolled oats - sunflower seeds - peanuts - mustard seeds - flax seed - banana - pineapple - oranges - cherries Other Noteworthy point: - no artificial light at night...

The Importance of Vitamin Zinc: - important for body immune system to work effectively. - also important for the sense of  smell  and taste Function of Vitamin: - heal wound - breakdown carbohydrate - reduce the chances of getting common cold - lessen acne - prevent dandruff Sign of Deficiency: - loss of hair - poor apetite - sense of taste problem - sense of smell problem - trouble seeing in the dark - wound recover very slow Sign of Over-nutrients: - causes iron or copper deficiency - cause diarrhea - cause vomiting Daily Recommend Intake: 8 mg per day for female above 18 years old 11 mg per day for male above 14 years old  Vegan food sources: - nuts - legumes - whole grain - yeast - chickpea - one half cup cooked contain 1.3mg - baked bean - half a cup contain 2.9mg zinc - cashew - one ounce dry roasted cashew contain 1.6 mg - oats - cooked brown rice - mushroom - 1 cup of mushroom contain 0.4mg - kale - 1 cooked cup = 0.3mg - ...

Last Update: June 2018 The Importance of Vitamin B2 (Riboflavin) - energy production and normal cell function growth - controlling free radical Function Of Vitamin B2 - act as antioxidant - for eye Sign of Deficiency :  - cause retarded of growth in children , anemia , rash around the nose, red inflamed tongue, crack on the outer mouth - throat swelling , soreness - swollen tongue, skin cracking - nerve damage - increase of anxiety and sign of depression Sign of Over Nutrients: -extremely high dose increase  risk of kidney stone   Daily recommended intake: 1.1 mg for female adult over 18 years old 1.3mg for male adult over 18 years old Vegan food sources:  - brocolli  - 0.12mg B2 per 100 gram (boil, cook, drain)  - spinach - aparagus - fortified cereal, grain - supplements - check for vegan certified supplements for peace of mind. - mushroom - 0.49mg per 100g - almond - 1.10mg per 100gram - sesame seed - 0.47mg per 100 gram...

The Importance of Copper Nutrient - help make red blood cell - help prevent osteoporosis - anti bacterial property - good for immune system - good for heart health - promote smooth and supple skin - increase blood coagulation time (slow down blood clotting time) - stimulate brain (brain work faster) Function of Vitamin: - form collagen -maintain nerve cell - help make red blood cell - maintain healthy bones Sign of Deficiency: - cardiovascular problem - high cholesterol and high blood pressure problem - anemia Sign of Over-nutrients: - nausea - headache - dizziness - poisonous if the amount taken is too much Daily Recommend Intake: 900mcg daily  Vegan food sources:  - whole grains - beans - potato - cocoa - cocoa drink - dried fruits - black pepper - nuts such as cashew and almonds - shitake mushroom - chili - peanuts - pecan - legume - mushroom - wheat - rye - lemon - ginger - clove - sesame seeds Other Noteworthy point: ...

"All tremble at violence;  all fear death. Putting oneself in a place of another, one should not kill nor cause other to be kill."-  The buddha source: http://www.realbuddhaquotes.com/tag/non-violence/   Growing up in a world where meat eating is deeply ingrain into one mind that it is healthy, got protein and it is a must otherwise one will die. but eventually this author has actually eventually become a vegetarian and a vegan even though being a vegetarian in her country is equally challenging and need to fight with the will stronger than diamond just to stay as a vegan simply because the author faces obstacle where vegetarian products are no longer available . so despite this there are actually has a lot of benefits of being vegan. from buddhist perspective: 1. It is an act of compassion    - quitting meat eating including milk and egg give the animals mean giving the animal of sense of fearlessness. this is very important for animal lover as t...

Last update : April 2018  This post contain ingredient name list that are usually found in product labels. Mainly to help identify which ingredient are suitable for vegan, buddhist. This post will be like a simple dictionary which the list will grow over time (whenever this author had time to post up a new finding and find it necessary) The buddhist concept in this post are based on no meat, no egg, no animal milk (lankavatara sutra), no five pungent foods (forbidden for surangama mantra upholder - which mean no garlic, onion, scallion, leek and chive), no ginger(because it easily cause anger). there are mixed concept on cow milk (generally it is practised by tibet buddhism but from author understanding cow milk and animal eggs are not consider vegetarian in most chinese buddhism as this mean one are not practising compassion as preach by buddha) The vegan concept in this post are based on  no animal meat, no insect as food, no honey (as many consider honey is bee food a...

Japan 1. Trying Japanese Vegan Food https://www.youtube.com/watch?v=iix0KMmXQBM Thailand 1. Koh Phangan, Thailand https://www.youtube.com/watch?v=pKBW0gwUWH8 United State 1. Herbivorous Butcher https://www.youtube.com/watch?v=qFcw0BRwbvk

The followings are those the author found from vegan community . An example of what plant based food can do. 1.Vegan eggs  - June 2018 2. Vegan Steak by Vivera https://www.facebook.com/mercyforanimals/videos/10156149722839475/ 3. Vegan Burger from Beyond Meat 4. Burger King "Impossible Whopper" https://www.youtube.com/watch?v=5Vyq2SiovRA