Vegan nutrition with histamine intolerance

How does vegan nutrition work with histamine intolerance?

Even if it may seem sobering that tofu, temeh, legumes and Co. are now history, there is still many ways to provide your body with sufficient nutrients and proteins. Here are a few examples of vegan foods that are rich in proteins (information protein content per 100g):

Hemp seeds, peeled: 33.0g
Pumpkin seeds: 37.0g
Paranse: 16.9g
Fully corner base: 17.0g
Quinoa: 12.0g
Oatmeal: 13.5g
Broccoli: 3.8g

And that's just a few of them! For example, pumpkin seeds and paranese can also be found in our Nuts & Fruits organic mixture. Our Betty Bratling organic from deer flakes and oatmeal comes to a total of 12.62g protein and of course is also vegan!

👉🏼 An example: For breakfast there is a portion of porridge or milk rice with berries and nuts. At noon a delicious Buddha Bowl with quinoa, broccoli and even more colorful vegetables and a pumpkin soup topped with hemp seeds and pumpkin seeds in the evening. So you usually get to your daily energy and protein requirement without any problems. Incidentally, this is about 0.8 grams per kilogram of body weight per day. If you are active in sports and want to take a little more proteins or just feel like a delicious protein shake, you should definitely try our bio protein source! It consists of oat, rice and hemp protein and comes to an incredible 20.33 g protein per portion (35g). For example, you can enjoy them in the smoothie, in the porridge or as a shake.

Inspiration pleasing? In our shop you will find that E-book 'Histamine arm and vegan' by Justine Siegler, in which 100 histamine arms and vegan recipes have put together. There is certainly something for everyone there!

So the protein requirement would be covered, but what about Nutrients out of? Fortunately, many important nutrients have already been covered with a vegetable food. It looks different Vitamin B12 from, this is a product of microorganisms and in sufficient quantities Only in animal foods contain. It must therefore be added. Sufficient is also difficult Iodine supply, the best way to overlook the optimal iodine supply in our contribution:

https://histaminikus.de/blogs/blog/die-richtige-jodversorgung-bei-einer-histaminintoleranz

With a Well -planned food selection the need for other critical nutrients such as Iron, calcium or omega-3 fatty acids cover. For Omega 3 fatty acids, compatible seeds such as Hemp and flax seeds as well as Linseed oil and olive oil. Seeds often contain a not too negligible amount of iron, but also some Vegetables help to cover daily needs here. calcium Actually also seems critical at first glance, because it is often only associated with dairy products, but is also represented in some types of vegetables.

Since it is important with a histamine tolerance that our body is sufficient with everyone Vital substances is taken care of, it is recommended to be his about once a year Vital values ​​in the blood to have the family doctor checked. So you play it safe and can compensate for any deficits. Of course, this is also recommended for people without histamine intolerance.

👉🏼 Another tip for an extra portion of nutrients: Have you ever pulled your own sprouts or microgreens? Here, too, there are some candidates who are suitable for histamine intolerance, such as broccola sprouts. In this growth stage, seedlings contain considerably more nutrients than their adult relatives. Due to the lack of fiber, you cannot replace the vegetables, of course, but are a great addition to vegan cuisine and look great on the plate!
The secret star among the sprouts is probably the pea with histamine intolerance - yes, especially with histamine intolerance! Research indicates that in the germination process of peas, its content on the enzyme diaminoxidase increases. With pea sprouts you can breed your own DAO. Nevertheless, as always: test carefully!

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