|
If the nutritional quality of a particular diet is measured by its ability to promote health and longevity, then it is clear that many people are heading in the wrong direction. According to Surgeon General C. Everett Koop, almost 70% of Americans alone are dying from ailments associated with their diets. Scientific evidence shows that the most effective diet for prevention of chronic diseases and obesity consists of vegetables, fruits, whole grains, and legumes. In other words, a vegetarian diet. A vegetarian lifestyle can reduce the risk of heart disease, high blood pressure, some forms of cancer, and obesity. Vegetarians also need not to worry about harmful bacteria such as listeria, salmonella, and Mad Cow Disease. Studies also indicate that vegetarians often have lower morbidity and mortality rates from several chronic diseases than do nonvegetarians. It's easy to plan vegetarian diets that meet all your nutrient needs. Grains, beans, and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, tofu, and nuts are excellent sources of calcium, as are enriched soymilk and fortified juices. Most vitamins and minerals sources of vegetarians are abundant in plant foods, but some people may wonder about specific nutrients such as iron, calcium, vitamin B12, and vitamin D. Here are some general information: Vitamin and Mineral Sources of Vegetarians
Iron Iron can be readily obtained from dark leafy vegetables, broccoli, dried fruits (such as raisins, prunes, apricots), cooked dried peas and beans, whole grains, hot cereal, sea vegetables, enriched pasta, fortified breakfast cereals, tofu, soy milk, nuts, blackstrap molasses and many other foods. Dairy products are deficient in iron and may inhibit iron absorption. Other foods that can reduce iron absorption include coffee and teas which contain tannin, and foods that are high in calcium. Vitamin C and organic acids in fruits and vegetables enhance iron absorpion. back to top Calcium Calcium plays an important role in bone health, nerve and muscle functions, blood clotting, enzyme activities and more. Recently much attention has focused on osteoporosis - a degenerative, crippling bone disease - believed to be caused by a number of factors: Insufficient calcium consumption, too much protein (especially animal proteins), not enough weight-bearing exercise, inadequate vitamin D, among others. Calcium is abundant in dark green leafy vegetables, broccoli, cooked dried beans, soy products, blackstrap molasses, certain nuts and seeds, dried fruit, and fortified soymilk, rice milk and orange juice. Calcium found in these and other plant foods is actually better absorbed than calcium in cow's milk. Those who are concerned about calcium intake can also take supplements. back to top Vitamin B12 Vitamin B12 is essential for proper functioning of the nervous system and all cell growth. B12 is a by-product of bacterial action and is produced in the soil as well as in the intestines of animals. Our need for vitamin B12 isminiscule - only about 2 micrograms per day - and humans store large amounts. Because B12 is not readily available in plant foods, health professionals recommend that vegans augment their diet with B12. The easiest way is with vitamin supplements and/ or fortified foods. Many breakfast cereals, meat analogs and milk alternatives have bee enriched with vitamin B12 from non-animal sources. These foods are radily available and are excellent sources of B12(check the labels), as are certain brands of nutritional yeast. Most documented cases of B12 deficiency are caused by malabsorption by the individual, not by a deficient diet,ad are found in both non-vegetarians and vegetarians. Older people have increased risk of B12 deficiences because B12 is absorped less efficiently as we age. back to top Vitamin D Vitamin D is actually a hormone, not a true vitamin, and is related to calcium metabolism. Deficiency can lead to rickets in children. Our bodies are designed to obtain vitamin D through exposure to sunlight. Because Vitamin D is fat-soluble and can be stored in the body, reasonable time spent in the sunshine during warmer months (as little as 15 minutes per day, without sunscreen) should provide enought to last the winter. Dark- skinned people, those who live where summers are short or in areas that are cloudy or smoggy, older people, and those who suspect they don't get enough sunlight should be sure to include a reliable dietary source of vitamin D or take a supplement. Many brands of nondairy beverages are fortified with vitamin D as are some breakfast cereals. If you use a supplement, be sure it provides no more than 10 micrograms of Vitamin D because it is toxic in high doses. back to top Vitamin D2 Vitamin D2 (ergocalciferol) is a food source (yeast) and D3 (cholecalciferol) is synthesized from the sun. back to top DHA DHA (Docosahexaenoic acid) is important for brain development and is available in algae form instead of a fish source. back to top EFA EFA ( Essential Fatty Acids) are important for brain development, soft skin, and shiny hair: flax oil is a great source of Omega 3, 6, 9. back to top Folate Folate (Folic Acid) is essential for normal cell growth and healthy blood. If a diet is lacking in folic acid rich foods (asparagus, wheat germ, beans) then supplementation may be wise, especially for women of child-bearing age. back to top Phosphatidylserine Phosphatidylserine (PS) is important for brain function. It is compounded from soybean oil whick makes it ideal for egetarians or vegans trying to increase memory and alertness. back to top Proteins Proteins is important for the growth and development of all body tissues. Getting enough proteinS on a vegetarian or vegan diet simple. Contrary to popular belief, vegetarians do not need to combine foods at each meal to get "complete protein." All foods contain different amounts of amino acids, so by consuming a variety of protein sources throughout the day, protein and amino acid requirements are easily met. Though sufficient amounts of protein can be found in vegetarian diets, eating on-the-run may cause deficiences in some people. Protein rich bars and shakes are an easy way to get enough protein. back to top Vegetarian Food Pyramid This is not a Vegan Food Pyramid as it contains recommendations for dairy. Click here for the Vegan Food Pyramid. 
back to top
|
