This is a screenshot of high protein foods from page 351 of the vegan nutrition free pdf at bit.ly/civ-imm with...

Originally shared by Alex P

This is a screenshot of high protein foods from page 351 of the vegan nutrition free pdf at bit.ly/civ-imm with clickable green links. To see all 163 foods with amino acid score above that of Burger King hamburger beef, download the pdf by clicking the "down arrow" link in Chrome and open it in Acrobat Reader (not in Chrome which doesn't enable all links), go to page 348, or simply go to Chapter 11 via the green underlined link on the first page and then to section 11.6. The book has been updated heavily recently, with more stuff in education chapter (table of contents too, etc).

page 480 has this interesting study
"Nutrients. 2016 Sep; 8(9): 564 examined 3 groups: LRC (103±3 years, centenarians from Bama Longevous Region), LRE (87±5 years, from Bama) and NLRE (88±4 years from a Non-Longevous REgion). “energy, protein, fat and cholesterol intake decreased by 20%, 27%, 38% and 54% respectively for the LRC group, and decreased by 19%, 31%, 42% and 48% respectively for the LRE group, compared with those for the NLRE group. In addition, the intake of vitamin B6, folic acid (B9) and magnesium in the LRC group was significantly higher than those in the LRE group”. As Table 2 shows, compared to NLRE, centenarians weighed 29% less (42kg vs 59), ate 15% less sodium (1.82 g vs 2.14), 28% more magnesium (355 mg vs 277), 15% less zinc (5.4 vs 6.35mg), 3% more carbohydrates (172.6 vs 167.8), 27% less protein (38.9 vs 53.5g), 20% less calories (1220 vs 1520), 38% less fat (42.2g vs 67.9), 37% more vitamin A (1308 μg RAE in 93 lb centenarians vs 956 for NLRE, when NIH says we need 700 female, 900 male, so about 3 times more per kg than the guideline for a 150 lb female, 190lb male), 70% more fiber (23.5 vs 13.8), slightly less vitamin C, E, B1, B2, B3, Ca, P, Se, Mn, Zn, Fe, K, slightly more B6, Cu, B9 (quite a bit), cholesterol 111 vs NLRE 239. Fingernail metal content: lead and arsenic were half in centenarians vs NLRE possibly due to antioxidants escorting them out, manganese was 8.6 times higher (intake 13% lower), iron 2.4 times higher (dietary iron 4% lower, 14.6 vs 15.3mg), nickel 2.7 times higher, potassium 3.3 times lower (dietary intake 7% lower, 1.43 vs 1.55g), cobalt 4.3 times higher. This is interesting, because the issues with too much vitamin A come from animal source (preformed) vitamin A, but the LRC are 100% or almost 100% vegan."

► VEGANISM ◄

For 100+ reasons I didn't eat meat for 22 years and dairy for 14 years (12% of millennials have already given up meat in America) see ► https://plus.google.com/+AlexPsi/posts/W766jN3ZYV3. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

🍇🍈🍉🍊🍋🍌🍍😊💜🍎🍏🍐🍑🍒🍓😊💜🥝🥑🍆🌶🥕🍄🥒😊💜🎶🎶🎶😊😊🎵🎵 🎼😊💚💜☀️🎵🎶🎶🎶😊😊💚💜☀️🎼 🎵🎵💚🎇😊🌠🌠🎇🎇😊😊😊🌠🎇☀️ 💛💙😊😊😊😊💚💜💜😊😉🌈🌈🌈 💜💜