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)

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" 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

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.

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 available calcium and the American Dietetic Association and the UK's Ministry of Agriculture, Fisheries & Foods as well as the Department of Health believe that fiber, phytate and oxalate do not have a significant effect on calcium intake overall.

The US Recommended Dietary Allowances are similar at 10mg a day for adult men and post-menopausal women; 15mg for adolescents and pre-menopausal women, and an additional 15mg a day for pregnant women.

Conclusions

The calcium intake of vegans tends to be slightly below the recommended optimal amounts but the body does adapt to lower intakes and there have been no reports of calcium deficiency in vegans. The fact that vegans have a slightly lower protein intake and exclude meat from their diet encourages their bodies to retain calcium so their dietary need may be lower than the typical omnivore. Studies of the bones of vegans suggest that the likelihood of osteoporosis is no greater than for omnivores.

In fact 90% of the world's adult population (in Britain the figure is probably 25%) is deficient in the enzyme needed to digest milk properly. Also, allergy to cow's milk may affect 75 in 1000 babies, causing frequent diarrhea, repeated vomiting, persistent colic, eczema, bronchitis and asthma.

Protein

A high protein diet, especially derived from animal foods, causes calcium loss in the body. The higher sulphur-to-calcium ratio of meat increases calcium excretion, and a diet rich in meat can cause bone demineralisation. A report published in 1988 (1) comparing the amounts of calcium excreted in the urine of 15 subjects showed that the animal-protein diet caused greater loss of bone calcium in the urine (150mg/day) than the all-vegetable protein diet (103mg/day). These findings suggest that diets providing vegetable rather than animal protein may actually protect against bone loss and hence osteoporosis. In one study adults on a low-protein diet were in calcium balance regardless of whether calcium intake was 500mg, 800mg or 1400mg a day. (2) Interestingly The American Dietetic Association, in its 1993 policy statement on vegetable diets, pointed out that the calcium intakes recommended in the USA were increased specifically to offset calcium losses caused by the typically high protein consumption in that country.

Proteins are large molecules made from smaller units called amino acids. There are twenty amino acids commonly found in both plant and animal proteins. There are generally considered to be eight amino acids that the body cannot make itself which need to be obtained from the food we eat. These are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Infants additionally need food sources of histidine and possibly taurine. Proteins are necessary for maintaining tissues and for sustaining growth. They are also used to make hormones and other physiologically active substances.

infants/Children

" 0-12 months (12.5-14.9g/day)

" 1-3 years (14.50g/day)

" 4-10 years (19.7-28.3g/day)

" 11-14 yrs (boys) (42.1g/day)

" 11-14 yrs (girls) (41.2g/day)

" 15-18 yrs (boys) (55.2g/day)

" 15-18 (girls) (45g/day)

Men

" 19-50 yrs (55.5g/day)

" 50+ yrs (53.3g/day)

Women

" 19-50 yrs (45g/day)

" 50 + yrs (46.5g/day)

" During pregnancy (extra 6g/day)

" Breast feeding 0-6mths (extra 11g day)

" Breast feeding 6+ mths (extra 8g/day)

The US Recommended Dietary Allowances introduced in 1989 are similar to the UK values.

Vegan Sources of Protein

The foods which commonly supply the most protein in a vegan diet are pulses (peas, beans, lentils, soya products), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts (brazils, hazels, almonds, cashews) and seeds (sunflower, pumpkin, sesame). The chart on the following page lists plant foods providing 10g of protein which should give an indication of the amounts of foods that should be eaten on a daily basis.
Examples of amounts of foods providing 10g of protein

Type of food (Quantity)

" Peanuts (39g)

" Almonds (47g)

" Brazil Nuts (50g)

" Hazel Nuts (71g)

" Soya flour (24g)

" Whole lentils dried & boiled (114g)

" Chickpeas dried & boiled (119g)

" Kidney beans dried & boiled (119g)

" Wholemeal bread (95g)

" Wholemeal spaghetti boiled (213g)

" Brown rice boiled (385g)

" Pumpkin seeds (41g)

" Sunflower seeds (51g)

" Sesame seeds (55g)

Are Plant Proteins Second Class Citizens?

No, certainly not! Nutritionists once believed that plant proteins were of a poorer quality than animal proteins. And even now plant proteins are sometimes called 'second class' proteins whilst animal proteins are elevated to the 'first class' department. This belief centred on early research on the poor laboratory rat which showed that giving extra amino acids of weaning rats reared on a plant-protein diet improved their growth. The same was assumed to be true for humans. However, the parameters of the experiments were set in such a way that differences in the quality of plant and animal proteins were exaggerated. Also, rats and humans have different nutritional requirements, since weaning rats grow at a much faster rate, relatively, than human infants and therefore need more protein. A comparison of rat and human milk makes the difference quite clear: protein comprises only 7% of the calorie content of human milk, while rat milk contains 20% protein. If weaning rats were fed only human milk, they would not thrive. These tests overestimated the value of some animal proteins while underestimating the value of some vegetable proteins and The World Health Organization has now abandoned this inadequate method of assessing the value of proteins to the human body.

Protein Combining. Is It Necessary?

No, it really isn't necessary! Protein combining has unfortunately gained momentum over the years. It was based on the idea that complementary protein foods with different limiting amino acids, such as beans and grains, should be eaten at each meal in order to enhance the availability of amino acids.

Proteins in foods have a distinctive pattern, being higher in some amino acids and lower in others. For many years the quality of a protein reflected its amino acid pattern and was measured against the protein in a hen's egg which counted as 100%. By this method, in each protein the amino acid furthest below the standard reference is known as the limiting amino acid. This is not necessarily the one present in the lowest absolute amount but the one present in the lowest proportion compared to protein in a hen's egg! In most grains and seeds, the limiting amino acid is lysine, while in most pulses it is methionine. Tryptophan is the limiting amino acid in corn (maize), and in beef it is methionine. Although each food has a limiting amino acid, most foods have all amino acids in adequate amounts for human health.

Even vegetarians are sometimes advised to combine vegetable proteins with dairy foods. This advice is now very old fashioned. Protein combining may reduce the amount of protein required to keep the body in positive protein balance but several human studies have indicated that this is neither necessary nor even always the case. Diets based solely on plant foods easily supply the recommended amounts of all the indispensable amino acids, and protein combining at each meal is unnecessary. Soya protein is actually equivalent in biological value to animal protein.

Protein - Too Much of a Good Thing?

Studies show that vegan diets provide the ideal amounts of protein recommended by the World Health Organization and by the UK's Department of Health. On the other hand, many omnivores eat more protein than guidelines recommend and this may have disadvantages for their health. Excessive protein consumption may be associated with health risks. Kidney function can be compromised by too much protein in older people and in patients with kidney disease; also, a high protein intake may adversely affect calcium balance and contribute to mineral loss from bone. The Office of Population Censuses and Surveys 1990 survey of British adults (3) showed that average protein intakes are 84g/day for men and 64g/day for women which are higher than recommended,

Different types of dietary protein may have differing effects on cholesterol and fats in the bloodstream. Greater hormonal responses resulted in a meal derived from casein (milk) than from soya beans. This suggests that milk protein leads to higher levels of cholesterol and fats in the blood. These, in turn, are risk factors for coronary heart disease.

A survey of 620 women in Singapore revealed that, among pre-menopausal women, those who regularly ate soya protein and soya products in general had about half the normal risk of developing breast cancer. In contrast, the consumption of red meat and animal protein was linked with an increased risk of breast cancer in pre-menopausal women.

Diets rich in meat protein lead to more uric acid in the urine, and a general increase in urine acidity. because of the acidity, the uric acid does not easily dissolve and can form into kidney stones.

Is there Enough Protein for Growing Children?

Children's over-riding nutritional need is for energy rather than protein per se. As long as children's energy needs are being met they will thrive on a diet in which protein is available from a mixture of plant foods. Infants and children reared on a varied vegan diet obtain adequate protein and energy, and are healthy and grow normally. Although they tend to be of lighter build than omnivore children they are within the normal ranges for height and weight. Regular consumption of suitably-prepared high-energy foods, such as grains, pulses and nuts, with smaller amounts of bulky, less energy-dense fruits and vegetables, will ensure a satisfactory intake of protein and energy. There have been only two recent reports of protein and/or Calorie malnutrition in infants reared by vegan parents on a vegan diet, and these were due to over-dilution or inadequate variety of weaning foods. Other published cases of protein and energy deficiency in infants given alternative diets involved restrictive macrobiotic or fruitarian regimes, or dietary limitations imposed by non-vegan parents for perceived health reasons.

Further Details

For more details on protein and the vegan diet in general see Vegan Nutrition by Gill Langley. This book is the most comprehensive survey of scientific research on vegan diets. It is ideal for vegans, would-be vegans and health care professionals. It includes highlighted key points, easy-to-follow tables and chapter summaries.

Vegan Sources of Iron

Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other foods rich in iron but which are usually eaten in smaller amounts include soya flour, parsley, watercress, black molasses and edible seaweeds. The use of ironware when cooking foods also contributes to dietary intake.

Fortified breakfast cereal 1 cup

Soybean nuts 1/2 cup

Pumpkin seeds 1 ounce

Spinach, cooked 1/2 cup

 Red kidney beans 1/2 cup

Chickpeas (garbanzos) 1/2 cup

Tofu 1/2 cup

Green peas 1/2 cup

 Raisins 1/4 cup

" Pistachios (14g)

" Cashews (roasted) (32g)

" Whole lentils (57g)

" Wholemeal bread

" Sesame seeds or tahini (19g)

" Black molasses (22g)

" Apricots (dried) (59g)

" Spinach (boiled) (125g)

Iron Absorption

Up to 22% of the iron in meat is absorbed, while only 1-8% is absorbed from eggs and plant foods. If the body stores fall, the rate of iron absorption rises. About 40% of the iron in animal foods is in a form called haem iron, while the remainder, and all the iron in plant foods, is in the less well absorbed non-haem form. Iron absorption can also be reduced by tannins (e.g. in tea) and phytates (found in nuts, grain and seeds). At this point one tends to wonder whether the rumours of vegans suffering from anaemia have substance, however, this isn't the whole story and the reader will be heartened to learn that research has shown that iron deficiency in vegans is no more common than in the rest of the population.

The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption (1).

Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance (2).

There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g.

Iron, Vegans and the General Population

Iron deficiency is believed to be fairly common in the general population and a 1985 survey of young British omnivore women showed that, on average, they were consuming only just over half the current recommended intake. The Dietary and Nutritional Survey of British Adults revealed that one third of all women had low iron stores. Symptons of iron deficiency anaemia include tiredness and breathlessness especially on physical exertion, giddiness, palpitations, headache and poor concentration.

Studies of British vegans have reported an average intake of approximately double the recommended Reference Nutrient Intakes. At this level of iron consumption, any possible inhibitory effects of fibre and phytate on absorption are unlikely to be important. As vegan diets contain about three to four times the British and US recommendations for vitamin C, absorption of iron is enhanced.

Conclusions

Vegans have a high dietary iron intake and although iron from plant sources is less well absorbed than that from meat, high levels of vitamin C in the diet enhances iron absorption. Studies show that the iron status of vegans is usually normal, and iron deficiency is no more common than in the general population More Evidence Vegetarian Diet May Cut Cancer Risk

Mon Feb 16, 3:22 PM ET

By Alison McCook

NEW YORK (Reuters Health) - Eating a meat-free, vegetarian diet may reduce the risk of colorectal cancer, new research suggests.

After following more than 10,000 people for 17 years, investigators found that vegetarians were 15 percent less likely to develop colorectal cancer than meat-eaters.

This study adds to the "increasing scientific evidence" that a diet rich in fruit, vegetables and fiber and low in meat--especially red and processed meat--can prevent colorectal cancer, study author Dr. Miguel Sanjoaquin of the University of Oxford, UK, told Reuters Health.

However, Sanjoaquin cautioned that only a small number of study participants -95--developed colorectal cancer, making it impossible to determine if fewer vegetarians developed cancer simply due to chance.

However, Sanjoaquin noted that a previous study featuring more cases of colorectal cancer confirmed these findings, and he added that it makes sense that eating vegetarian could cut cancer risk. The fat in red meat increases the excretion of substances called bile acids, he explained, which in turn produce other substances that encourage tumor growth.

Furthermore, meat contains natural compounds and substances formed during processing and high-temperature cooking that can disrupt the normal balance of cell growth in the colon, potentially triggering the cancer, Sanjoaquin noted.

Alternatively, substances in fruits and vegetables-- staples of the vegetarian diet--"may inhibit these adverse effects," he added.

During the current study, Sanjoaquin and his colleagues asked 10,998 adults about their eating habits and other health parameters, then noted who developed colorectal cancer.

People were classified as non-vegetarians if they ate meat or fish. Vegetarians included vegans, who avoid all dairy and meat products.

Along with a decreased risk of cancer from eating vegetarian, the investigators found that frequent fruit eaters - consuming more than 5 servings of fruit per week--were over 40 percent less likely to develop colorectal cancer.

Smoking, drinking alcohol and eating more than 15 slices of white bread per week appeared to increase the risk of colorectal cancer, according to the British Journal of Cancer report.

Sanjoaquin said the fact that white bread appeared to reduce cancer risk was "unexpected," and suggested that people who ate large amounts of white bread might have simply had a less healthy diet overall.

Alternatively, he added researchers have noted that eating large quantities of refined carbohydrates, such as those found in white bread, may raise colorectal cancer risk, suggesting that white bread itself may also play a role.

"More research will be needed to clarify this," Sanjoaquin said.

SOURCE: British Journal of Cancer, January 12, 2004.