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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
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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)
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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.
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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 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.
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