Mormon Moms for Vegetarian, Vegan and Raw Cooking!

This blog is intended to be a support for anyone who desires to make the vegetarian, vegan {and or} raw food diet change. Whether you want to drastically change to a completely raw diet or just add a few more vegetarian meals to your weekly menu, we are here for you! It doesn't matter who you are or why you want to make the change. We want to share our love, support, tips, testimonies and - recipes - to make your life easier, happier and healthier!

Nutrition Facts

Pardon our dust.  This page is still under construction.

Vitamin A
Is a fat-soluble vitamin.  It is used in the formation and maintenance of healthy skin, hair and mucous membrains.  It is also necessary for seeing in dim light and in proper bone growth, tooth development and reproduction.  Vitamin A acts as an antioxidant* which may help to reduce the risk of cancer.

Plant-based foods high in vitamin A include: cantaloupe, mango, nectarine, watermelon, carrots, broccoli, collards, kale, spinach, and tomato.
Vitamin C
Is an antioxidant*.  It helps make collagen which is needed for healthy bones, teeth, gums, blood vessels and joints.  The body also uses vitamin C in the immune system by maintaining the activity of white blood cells which helps to control infections.

Plant-based foods high in vitamin C include: citrus fruits and their juices, berries, green and red peppers, tomatoes, mangoes, cabbage, broccoli and spinach.

Vitamin D
Is important as it helps your body absorb and emit calcium and phosphorus into the bones, thus vitamin D plays a huge role in healthy bones.  Vitamin D is also connected with weight.  You need vitamin D to lose weight (particularly belly fat) as it helps your insulin to work at its best.  Vitamin D also helps blood flow, reducing the risk of heart attack, by relaxing blood vessels and lowering blood pressure.  Last but definitely not least, vitamin D helps the immune system and has shown to reduce the risk of cancer.

The best and most natural wat to get Vitamin D is through sun exposure.  If you have fair skin you don't need as much exposure (20-30 minutes) to get the vitamin D you need.  If you have darker skin you will need a little more time in the sun (up to 2-3 hours for the darkest skinned person).  Be careful of spending too much time in the sun, though.  If you are going to be outside for an extended period of time make sure to wear the appropriate protection.

Vitamin E
Is another antioxidant* so it help to protect the body and promote healing.  Vitamin E actually protects vitamin A and and essential fatty acids.

Plant-based foods high in vitamin E include:  Wheat germ, cottonseed oil, soybean oil and safflower oil.  Also hazelnuts, sunflower seeds, peanuts, brazil nuts and almonds also contain a lot of vitamin E.

*Antioxidants are dietary substances that help to prevent damage to cells and help to repair cells that have been damaged.

Vitamin K
There are 3 types of vitamin K.  Vitamin K(1) which is the natural form of vitamin K found in plants.  Vitamin K(2) which is produced in your body by the bacteria that lines your intestines.  Vitamin K(3) is the synthetic form of the vitamin.  Your body only makes about 1/3 the amount of vitamin K that you actually need so it important to get all the natural vitamin K you can from your diet.  Vitamin K helps build strong bones by creating a protein that helps bone tissues use calcium.  It is also essential for blood coagulation.  It helps protect the heart by preventing the arteries from hardening.  Studies have also shown that vitamin K can reduce the risk of multiple cancers as well as boost your immune system and prevent the signs of aging.

Plant-based foods high in Vitamin K include: Green leafy vegetables like cabbage, broccoli, turnip greens, lettuce and spinach and also asparagus, green beans and peas.

Thiamine (Vitamin B1)
Is one of the eight B vitamins that help your body convert carbohydrates into energy instead of storing it as fat.  It also helps keep the heat, muscles and nerves functioning as they should for your body.  Thiamine is important as are all B vitamins for healthy brain function.  Thiamine has been used to treat depression and is often referred to as the anti-stress vitamin.

Plant-based foods high in Thiamine include: Wheat germ, yeast, oatmeal, flax seeds, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes and oranges.

Riboflavin (Vitamin B2)
Is also one of the eight B vitamins (also called B Complex Vitamins), so it helps the body convert carbohydrates into energy.  It also helps the body metabolize fats and proteins.  B Complex Vitamins are good for healthy skin, hair, eyes and liver.  Riboflavin also helps the body's nervous system function properly.  It acts as an antioxidant* so it helps reduce the symptoms of aging, the risk of heart disease and cancer.  It is needed for converting Vitamin B6 and Folate into active forms and it is needed for overall body growth and red blood cell production.

Plant-based foods high in Riboflavin include: Brewers yeast, almonds, whole grains, wheat germ, wild rice, mushrooms, soybeans, broccoli, Brussels sprouts, and spinach.  Riboflavin is destroyed overtime by light so storing these foods in dark places is best.  Riboflavin is not destroyed by heat but can be lost in water so think twice before soaking or boiling these foods.

Niacin (Vitamin B3)
As all of the eight B vitamins, Niacin is a water soluble vitamin, which means it cannot be stored in the body.  It also helps the body convert carbohydrates into energy and helps the body metabolize fats and proteins.  All B Complex Vitamins are good for healthy skin, hair, eyes and liver.  Niacin helps the body synthesize essential fatty acids, cholesterol and sex and stress related hormones.  Niacin has also been used to treat depression, infact some of the symptoms of a niacin deficiancy is unexplained depression, fatigue and apathy among other nuerological symptoms.

Plant based foods high in Niacin include: Organic peanuts, sweet potatoes, lentils, lima beans, buckwheat, avocado, sunflower seeds, wild rice, jerusalem artichokes, parsley and tomatoes.

Vitamin B6
Is a water-soluble vitamin that helps the immune system produce antibodies.  It helps the body make nuerotransmitters thus vitamin B6 is essential for normal brain delopment and function.  It helps the body make hormones that affect mood and which regulate the body clock.  Vitamin B6 is essential for Vitamin B12 absorbtion and as the other Complex B Vitamins it helps the body convert carbohydrates into energy and helps the body metabolize fats and proteins.  All B Complex Vitamins are good for healthy skin, hair, eyes and liver.

Plant-based foods that are high in vitamin B6 include: Bananas, avocados, spinach, potatoes, whole grains especially wheat germ, beans, and peas.

Vitamin B12
Pantothenic Acid

Is a nonmetallic chemical element essential to metabolize protein, calcium, and glucose. It is needed for bone and tooth formation (85% of phosphorus is found in the skeletal system), cell growth, heart muscle contraction, and kidney function. Plus phosphorus helps the body to utilize vitamins, assists other body functions to convert food into energy, and maintains the blood's pH.

Plant-based foods that are high in Phosphorus include: 


Is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. It also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

Plant-based foods that are high in Manganese include:

Saturated Fats
Monounsaturated Fats
Polyunsaturated Fats
Trans Fatty Acids
Trans-monoenoic Fatty Acids
Trans-polyenoic Fatty Acids 

Omega-3 fatty acids*
Are important for healthy nervous systems, cholesterol levels, brain function and can reduce inflammation.

Plant-based foods that are high in Omega-3's include: Flax seeds (and oil), walnuts (and oil), soy, hemp seeds, and chia seeds.

Omega-6 fatty acids* 

Plant-based foods that are high in Omega-6's include: sunflowers (and oil), sesame seeds (and oil), pumpkin seeds (and oil), hemp seeds (and oil), walnuts (and oil), soy and wheatgerm (and oil).

*These fatty acids are very important for good health but are not stored in the body so it is important to consume them on a regular basis

Information obtained using the following online resources:
Harvard, School of Public Health
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