Nutrition Home Veganism REASONS  to be VEGAN vegan foods VEGAN menus Ingredients to avoid VEGAN recipes Substitutions Nutrition keep on hand Famous Vegetarians Great Links Nutritional concerns and myths of a VEGAN diet.   Eating an organic vegan diet is one of the healthiest things a person can do for them self and the planet! If a person is sensible, they can pretty much just give up meat and dairy and not worry about what they are eating, and be a lot better off! Eat a wide variety of plant based foods, fruits vegetables, whole grains... limit salt, sugar, alcohol, refined grains, maintain a healthy weight, excersize... Why couldn't you ? Why wouldn't you?  I don't want to make this into a nutrition numbers site. But it seems that the people who actually question the nutritional aspects of a vegetarian or vegan diet have absolutely no idea how much of anything a person should be getting, and are generally the ones whose diet is lacking in something. Included below are the current findings in what a body needs, and where they are found in a vegan based diet. The biggest concerns (or excuses) that still arise, when one mentions being vegetarian or vegan, is "How do you get enough protein?" While most of these people asking actually have no idea on how much protein is really necessary. They are still in the mind set of "meat is protein… you need protein… you need meat…" Where in reality protein is simply amino acids, and your body cannot tell the difference between amino acids whether it comes from a cow or a potato or a laboratory. A better question they should ask themselves is "How do you get enough vegetables? Enough vitamins? Enough fiber? A lot more people get too much protein, that is "wasted" than who suffer from protein deficiencies. Besides, too much protein has been even found to lead to things like prostate cancer among other diseases, and once your body has it's daily supply that it needs, it is just used as calories and converted to fat, which can be done easier and usually less expensive with carbohydrates and/or fats themselves. There is also an old fashioned idea that you need to "combine foods" at the same time to make it a complete protein….. That is false. As long as you are eating a variety of foods everyday you don't have to worry about that at all. You can eat beans for, say, dinner and then rice the next day for dinner, and your body will combine the amino acids making it complete. Although, beans and rice are great together so often are eaten at the same time anyway. As are nuts and grains..... like a peanut butter (nuts) sandwich (bread/grain) = complete protein. Soy is a complete protein in itself, and since soy is such a mainstay in most vegan and vegetarian diet, no one needs to worry about complete proteins ever.  I will also try to post new information or good articles once in awhile, so check back . " When we kill the animals to eat them, they end up killing us because their flesh, which contains cholesterol and saturated fat, was never intended for human beings."  William C. Roberts, M.D., editor of The American Journal of Cardiology "The human body has no more need for cows' milk than it does for dogs' milk, horses' milk, or giraffes' milk."  Michael Klaper, MD "In every respect, vegans appear to enjoy equal or better health in comparison to both vegetarians and non-vegetarians." T. Colin Campbell, PhD Professor of Nutrition, Cornell University (letter dated 3/29/98) " I abhor vivisection. It should at least be curbed. Better, it should be abolished. I know of no achievement through vivisection, no scientific discovery, that could not have been obtained without such barbarism and cruelty. The whole thing is evil." -Charles Mayo (founder of the Mayo Clinic)     Find ANY word Find ALL words  Find EXACT phrase    Help Site Search by PicoSearch " Adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 to 35 percent from protein. Acceptable ranges for children are similar to those for adults, except that infants and younger children need a slightly higher proportion of fat (25 %-40%). " To maintain cardiovascular health, regardless of weight, adults and children should achieve a total of at least one hour of moderately intense physical activity each day. " Added sugars should comprise no more than 25 percent of total calories consumed. Added sugars are those incorporated into foods and beverages during production which usually provide insignificant amounts of vitamins, minerals, or other essential nutrients. Major sources include soft drinks, fruit drinks, pastries, candy, and other sweets. " The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption. " Using new data, the report reaffirms previously established recommended levels of protein intake, which is 0.8 grams per kilogram of body weight for adults; however recommended levels for pregnancy are increased. " The report doesn't set maximum levels for saturated fat, cholesterol, or trans fatty acids, as increased risk exists at levels above zero, however the recommendation is to eat as little as possible while consuming a diet adequate in important other essential nutrients " Recommendations are made for linoleic acid (an omega-6 fatty acid) and for alpha-linolenic acid (an omega- 3 fatty acid) The only item found lacking in some vegans diet was vitamin B12. Therefore, it is encouraged that vegans take a look at their diet, and make sure they get enough B12 either through fortified foods or nutritional yeast, and if they don't that they take a supplement containing B12 Macro nutrients Complex carbohydrates: Found almost exclusively in plant foods. Whole grains, beans, legumes, and vegetables Protein: Beans, legumes, seeds, grains (especially quinoa and amaranth), leafy green vegetables, lentils, tofu, nuts, tempeh, miso, and peas Click for more on Protein Fat: Avocados, vegetable oils, nuts and seeds Micro nutrients Vitamin A: Green leafy vegetables, carrots, squash, sweet potatoes, wheat grass juice Vitamin B1 (Thiamin): Whole grains, nori, wakame, legumes (especially peanuts) Vitamin B2 (Riboflavin): Green vegetables, whole grains, beans, legumes, nutritional yeast, hiziki Vitamin B3 (Niacin): Whole grains (especially brown, black and red rice), posole, masa, nori, wakame, peanuts, nutritional yeast Vitamin B5 (Pantothenic acid): whole grains, beans, legumes, mushrooms, nuts, nutritional yeast Vitamin B6 (Pyridoxine): Whole grains, leafy green vegetables, dulse, nori, nutritional yeast, carrots, peas, sunflower seeds, walnuts Vitamin B12 (Cyanocobalamin): Nutritional Yeast, fortified cereals, fortified soy products such as soy milk, tempeh, and miso. Biotin: Soybeans, nutritional yeast, whole grains Vitamin C (Ascorbic acid): Citrus fruits, bell peppers, chilies, amaranth, berries, cabbage, parsley, sprouts, tomatoes, Brussels sprouts Chlorine: Soybeans, whole grains, legumes Co-Enzyme Q10: Peanuts, spinach Vitamin D: Sunflower sprouts, fortified soymilk, fortified vegan cereal, sunshine. Vitamin E: Nuts, seeds, wheat, oats, quinoa, brown, red and black rice, broccoli, cauliflower, dandelion greens, sprouts, asparagus, cucumbers, spinach, wheat germ oil Folic acid: Microalgae, sprouts, leafy green vegetables, whole grains, nutritional yeast, dates, beans, legumes, mushrooms, oranges, beets, fenugreek and root vegetables Inositol: Whole grains, nutritional yeast, beans and legumes, especially soybeans) Vitamin K: Alfalfa sprouts, asparagus, hemp seed, blackstrap molasses, dark leafy green vegetables, green tea, kelp, soybeans, oats, rye, wheat Vitamin P (bioflavonoids): Peppers, buckwheat, black currants Vitamin U: Green cabbage   Minerals Boron: Seaweed, alfalfa, unrefined sea salt, nuts, carrots, leafy green vegetables, apples, pears Calcium: leafy green vegetables, broccoli almonds, nutritional yeast, sesame seeds, figs, dandelion greens, wakame, hiziki, kelp, kombu, amaranth, quinoa, oats, beans, legumes, microalgae, fortified soymilk. Click for MORE on Calcium Chromium: Seaweed (especially kelp and alaria), whole grains, mushrooms, beets, nutritional yeast, beans, legumes Copper: Seaweed, whole grains, raisins, apricots, garlic, mushrooms, beets, nuts, leafy green vegetables Flourine: Seaweed, rye, brown rice, parsley, avocados, cabbage Germanium: Seaweed, garlic, shiitake mushrooms, aloe vera, ginseng, onions Iodine: Seaweed and unrefined sea salt Iron: Seaweed, molasses, whole grains, nuts, beets, sesame, seeds, beans, legumes, prunes, raisins, dates, dried apricots, almonds (taken with a vitamin c source will boost the iron absorption) cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas) Click for more on Iron Magnesium: Seaweed, whole grains, microalgae, amaranth, beans, legumes, leafy green vegetables Manganese: Seaweed, whole grains, nuts and seeds, dark green leafy vegetables, avocados Phosphorous: Seaweed, whole grains, beans, legumes, dried fruit, garlic, nuts, seeds Potassium: Kelp, dulse, carrot juice, whole grains, beans, legumes, bananas Selenium: Seaweed, whole grains, beans, legumes, garlic, mushrooms Silicon: Seaweed, whole grains, bib lettuce, parsnips, dandelion greens, strawberries, celery, cucumbers, apricots, carrots Sodium: Seaweed, celery, unrefined sea salt Sulfur: Seaweed, cabbages, beans, legumes, onions, garlic, nettles, soybeans Vanadium: Seaweed, whole grains, vegetable oils, dill, radishes, green beans Zinc: Seaweed, legumes, beans, seeds, mushrooms, nettles, soybeans,whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (lettuce, spinach, and cabbage), and root vegetables (onions, potatoes, carrots, celery, and radishes)   FDA APPROVES HEALTH CLAIM FOR SOY PROTEIN AND CORONARY HEART DISEASE On October 26, 1999, the FDA will authorize use of health claims about the role of soy protein in reducing the risk of coronary heart disease (CHD) on labeling of foods containing soy protein. This final rule is based on the FDA's conclusion that foods containing soy protein included in a diet low in saturated fat and cholesterol may reduce the risk of CHD by lowering blood cholesterol levels. Coronary heart disease, one of the most common and serious forms of cardiovascular disease, is a major public health concern because it causes more deaths in the U.S. than any other disease. Risk factors for CHD include high total cholesterol levels and high levels of low density lipoprotein (LDL) cholesterol.  This new health claim is based on evidence that including soy protein in a diet low in saturated fat and cholesterol may also help to reduce the risk of CHD. Recent clinical trials have shown that consumption of soy protein compared to other proteins such as those from milk or meat, can lower total and LDL-cholesterol levels.   Foods that may be eligible for the health claim include soy beverages, tofu, tempeh, soy-based meat alternatives, and possibly some baked goods. Foods that carry the claim must also meet the requirements for low fat, low saturated fat, and low cholesterol content except the foods made with the whole soybean may also qualify for the health claim if they contain no fat in addition to that present in the whole soybean.   Scientific studies show that 25 grams of soy protein daily in the diet is needed to show a significant cholesterol lowering effect. In order to qualify for this health claim, a food must contain at least 6.25 grams of soy protein per serving, the amount that is one-fourth of the effective level of 25 grams per day. Because soy protein can be added to a variety of foods, it is possible for consumers to eat foods containing soy protein at all three meals and for snacks. COMPLETE list of RDA for vitamins and minerals Home Veganism Reasons to be VEGAN Ready Made vegan food VEGAN menu ideas Ingredients to avoid Food to keep on hand VEGAN recipes Substitutions / Converting recipes Nutrition Famous Vegetarians Great Links CONTACT VEGAN WOLF Taken from Mayo Clinic: The health benefits of a vegetarian lifestyle are numerous: A vegetarian diet is consistent with many nutritional recommendations. For instance, the American Cancer Society's 1996 guidelines on diet, nutrition and cancer prevention include these suggestions: Get most of your food from plant sources and limit high-fat foods - especially those from animals. Vegetarians may enjoy health benefits. In numerous studies it has been shown that following a plant-based diet is associated with lower cholesterol levels, less heart disease, lower risk of many cancers, lower blood pressure, decreased weight and even stronger bones. It's easy to get enough protein. At one time dietitians thought vegetarians had to eat certain food combinations at one meal, such as rice and beans, to get enough protein. Today that view no longer holds. Studies have shown that as long as you eat a variety of vegetable proteins throughout the day, you can get all the protein your body needs. Its protein is complete, like the best animal sources -- but it has almost no saturated fat. Soybeans have numerous minerals, including iron and, if the processing method is right, calcium.  Soy foods are also rich in isoflavones - unique plant compounds that fit particular human hormone receptors like keys in a lock, and may open the door to special health benefits. The combination of soy protein and isoflavones reliably lowers high blood cholesterol. Isoflavones also improve overall cardiovascular health, provide some protection against cancers of the prostate and uterus, help build bone and may ease menopausal hot flashes.  A fine bean, to be sure. But it's no panacea - no one food is. What really improves health is a balanced dietary pattern that relies mostly on whole foods, including fruits, vegetables and grains. Enjoy a tempeh burger instead of a beef patty, and you double your benefit - first by eating soy, and second by taking some red meat off your plate. Protecting Your Heart  The FDA has approved this health claim for soy on food packaging: "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease." Left unsaid is research that's shown the combination of soy protein and isoflavones to be more effective at lowering blood cholesterol than soy protein alone. Isoflavones have other cardiovascular benefits: They act as antioxidants, inhibit blood clotting and improve the elasticity of blood vessels, which benefits blood flow and lowers blood pressure.   (MAYO CLINIC) Vegetarianism is safe, even for kids who have special growth needs. Non meat sources of protein include soy products. Many foods marketed as natural, such as veggie burgers and hot dogs, are made from soy products or tofu. Tempeh, a fermented soy food, is a source of protein that some people prefer to tofu. Peas, peanuts, beans, breads and cereals all contain protein. As noted earlier, vegans can get adequate protein by careful meal planning. If you or your child decides to become a vegan, ask your doctor for a referral to a registered dietitian. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. Vitamin B-12 is found almost exclusively in animal products. To ensure your vegetarian gets enough B-12, use breakfast cereals and soy products fortified with B-12. If you or your child becomes a vegan, your doctor might recommend a B-12 supplement. Everyone needs iron, another nutrient crucial to making red blood cells. Children and teenagers need iron to grow. Girls need iron to replace red blood cells lost during menstruation. Many foods besides meat contain iron: beans, peas, whole-grain breads, spinach, raisins, apricots, peaches, nuts, seeds and iron-fortified cereals. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli. Don't take iron supplements unless your doctor advises you to. Excess iron from supplements can be harmful. Calcium is important for children to grow and to maintain strong bones and teeth. In addition to low-fat dairy foods, include dark green vegetables such as broccoli, kale, and collard and turnip greens in your meals. Also try tofu that's prepared with calcium or drink fortified soy milk. All of these options contain calcium. Maintaining a vegetarian diet can reduce the amount of fat, cholesterol and calories you consume. For most of us, that's great. But keep in mind that children - especially those age 2 and younger - need fat, cholesterol and calories to grow. Don't place young children on a low-fat, low-cholesterol diet. A vegetarian diet can still include many sources of fat, such as margarine, nuts, seeds, salad oils, vegetable shortening and cooking oils.   A Weapon Against Cancer  Soy's isoflavones are believed to play a role in inhibiting cancer. In the lab, isoflavones introduced to a cell culture medium where tumor cells were attempting to grow have blocked the cancer cells' progress. If a tiny tumor does form, one isoflavone in particular - genistein - helps prevent it from developing a blood supply and subsequently getting bigger.  The most direct cancer protection you receive from soy foods, however, relates to the way isoflavones interfere with hormone-related cancers, particularly of the prostate and uterus. For example, isoflavones inhibit testosterone from turning into a form that promotes prostate cell growth, and thus, cancer.  The breast cancer story is more complex. Although there's some evidence that soy foods rich in isoflavones may help protect against endometrial, breast and other hormone-related cancers, there is conflicting data. While many experts believe that soy foods are health-protective for all women, several raise concerns about isoflavone supplements.   A Special Benefit During Menopause  By fitting into estrogen receptors, soy's isoflavones may play a special role in helping women undergoing menopause do so comfortably and healthfully. Some, but not all, studies find that eating soy may reduce hot flashes. Soy foods rich in isoflavones also help prevent the bone loss that often accelerates after menopause, which can progress to osteoporosis. Like estrogen itself, soy builds bone. By lowering cholesterol and protecting the heart, soy foods help reduce the risk of heart disease, which can become greater as natural heart-protective estrogen levels fall.    (Vegan Society) In 1994 the US recommendations for children aged 1-10 was increased from 800mg to 1,200mg daily and for young adults aged 11-24 years it was increased from 1,200 to 1,500mg. During pregnancy and breast feeding women in the USA are now advised to have 1,400mg calcium daily and American men and women over the age of 50 years are advised to increased their calcium intake towards 1,500mg because the intestinal absorption of calcium declines with age.   Good plant sources of calcium include tofu (if prepared using calcium sulphate contains more than four times the calcium of whole cow's milk), green leafy vegetables, seeds and nuts. The calcium in green vegetables which are not high in oxalate e.g. kale, is absorbed as well or better than the calcium from cow's milk. Some soya milks e.g. Provamel, Plamil, Granovita are fortified with calcium. Drinking hard water can provide 200mg of calcium daily but soft water contains almost none. Other calcium rich foods include black molasses, edible seaweeds, watercress, parsley and dried figs. Examples of amounts of vegan foods providing 100mg calcium Type of Food (Quantity) " Almonds (42g) " Brazils Nuts (59g) " Soya flour (44g) " Oatmeal (192g) " Wholemeal bread (185g) " Black molasses (20g) " Dried figs (40g) " Parsley (50g) " Kale (67g) Calcium Absorption Only 20-30% of calcium in the average diet is absorbed. Calcium absorption can be reduced because it binds to fiber, phytate or oxalate in the intestine. Vegan diets contain more than average of these substances. Fiber is no longer thought to limit the availability of calcium from food. Phytate or phytic acid is found in grains, nuts and seeds and can bind with calcium making it less absorbable. However, the body does adapt to lower levels of