## [[Full Soylent Diet]]
## Stats
- 3/4 cup = 450 *calories*
## Missing Nutrients
### Phytochemicals
#### Why
Phytochemicals have antioxidant properties and offer protection that decreases the risk of many diseases. They help with neutralizing free radicals, which can damage DNA. Phytochemical-rich foods have been associated with reduced risks of cancer, cardiovascular disease, and other chronic diseases.[^1][^2][^3][^4][^5]
#### Recommended Foods
- Broccoli
- Berries
- Soynuts
- Pears
- Turnips
- Celery
- Carrots
- Spinach
- Olives
- Tomatoes
- Lentils
- Cantaloupe
- Garlic
- Apricots
- Onions
- Seeds
- Soybeans
- Green tea
- Apples
- Cabbage
### Fiber
#### Why
Dietary fiber is important for digestive health and may help reduce cholesterol levels, lower the risk of cardiovascular disease, and aid in weight management. It also plays a role in regulating blood sugar levels and promoting a healthy gut microbiome.[^1]
#### Recommended Foods
- Broccoli
- Berries
- Pears
- Turnips
- Celery
- Carrots
- Spinach
- Lentils
- Cantaloupe
- Seeds
- Whole grains
### Omega-3 Fatty Acids
#### Why
Omega-3 fatty acids are crucial for brain function, heart health, and reducing inflammation. They have been associated with a lower risk of chronic diseases, such as heart disease, and may have benefits for mental health and cognitive function.[^4]
#### Recommended Foods
- Flaxseeds
- Chia seeds
- Walnuts
- Fatty fish (such as salmon, mackerel, and sardines)
### Phosphorus
#### Why
Phosphorus is an essential mineral involved in various processes in the body, including bone health, energy production, and cell function. It works in conjunction with calcium to support strong bones and teeth.[^2]
#### Recommended Foods
- Dairy products
- Meat
- Poultry
- Fish
- Nuts
- Legumes
### Antioxidants
#### Why
Antioxidants help protect the body against oxidative stress, which can contribute to the development of chronic diseases, such as heart disease and certain cancers. They also play a role in strengthening the immune system and supporting overall health and well-being.[^6]
#### Recommended Foods
- Berries
- Citrus fruits
- Tomatoes
- Green tea
- Broccoli
- Kale
- Spinach
- Apricots
### Probiotics
#### Why
Probiotics are beneficial bacteria that support gut health and may have other health benefits, such as improving digestion, enhancing immune function, and potentially reducing the risk of certain diseases. Probiotics are important for maintaining a healthy balance of gut bacteria.[^1]
#### Recommended Foods
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
### Phytonutrients
#### Why
Phytonutrients are found in a wide variety of plant-based foods and provide various health benefits. They can be found in fruits, vegetables, herbs, spices, nuts, seeds, teas, legumes, and whole grains.
Please note that the recommended daily values for these nutrients may vary depending on individual dietary needs and health conditions. It's advisable to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations.
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