These vegan health articles are presented to assist you in taking a pro-active part in your own health.
See All-Creatures.org Health Position and Disclaimer
A vegan diet is healthy for us at any stage of our lives. This includes infancy, childhood, adolescence, pregnancy, lactation, older adulthood and for athletes.
The Academy of Nutrition and Dietetics, the world's largest organization
of food and nutrition professionals, has stated that a vegan diet is healthy
for us at any stage of our lives. This includes infancy, childhood,
adolescence, pregnancy, lactation, older adulthood and for athletes. A vegan
diet can also provide a number of health benefits for the prevention and
treatment of certain diseases including ischemic heart disease, certain
types of cancer, hypertension, obesity and type 2 diabetes.
Below we explain four of the most common nutrition FAQ’s asked by those
exploring a vegan diet. Perfect for
2018 Veganuary participants!
What About Iron?
Iron is essential for producing healthy red blood cells and maintaining a
healthy immune system.
Plant-foods rich in iron include whole grain bread and cereals, dark
chocolate, beans, hummus, cashews, pumpkin seeds, spinach, kale, broccoli,
raisins and dried apricots. You can also find iron-fortified products like
breakfast cereals and breads at most major supermarkets.
To boost absorption, it’s best to consume iron with vitamin C rich foods
such as bell peppers, dark leafy greens, tomatoes, green peas, broccoli,
kiwi fruit, berries, oranges, papayas and mangoes.
Bonus: some plant foods are an all-in-one as they contain both iron and
vitamin C such as leafy greens, broccoli, and tomatoes.
According to the National Institutes of Health, the recommended dietary
allowance (RDA) of iron for adult males and for women over 50 is 8
milligrams per day. For women aged 19-50, the RDA is 18 milligrams per day
(the reason it's higher is to compensate for menstrual losses).
What About Protein?
Protein plays an important role in building and repairing body tissues,
producing hormones and enzymes and maintaining our immune system.
Plant-based protein-rich foods include beans, whole-wheat bread, peanut
butter, broccoli, chickpeas, lentils, tofu and spinach.
In the past, we used to believe that animal products were the only way to
obtain “complete proteins,” but today we understand that our bodies are
capable of making complete proteins providing that we eat a decent variety
of plant-based protein sources.
Additionally, soy beans (also called edamame) contain all nine of the
essential amino acids and are considered a “complete” source of
plant-protein.
According to Harvard Health, the recommended dietary allowance for protein
is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams
per pound.
This is easily obtained without animal products. For example, just a single
vegan burrito from Chipotle (with black beans or pinto beans) contains a
whopping 25-30 grams!
While it’s common for professional athletes and bodybuilders to fuss over
protein, the message for the rest of is that we’re often consuming too much
protein and not enough fiber leading to negative health consequences.
What About Calcium?
While calcium is most famous for building and maintaining healthy bones,
it also helps our blood to clot after an injury, our nerves to send
impulses, and our muscles to contract.
Plant-based foods that are rich in calcium include almonds, beans, bok choy,
broccoli, tofu, collards and almonds. Additionally, most plant milks are
fortified with calcium too.
It’s important to note that our bodies need vitamin D to absorb calcium
(most easily obtained from sunlight), so be sure to get at least 10-15
minutes of sunlight per day. During the winter months, or if you live in an
extremely cold climate, vitamin D supplements are recommended for both
omnivores and vegans alike but be careful not to exceed the recommend
dosage.
According to the World Health Organization, the recommended daily allowance
of calcium for adult males and pre-menopause females is 1,000 milligrams of
calcium per day. For males 65+ for and post- menopause females: 1,300
milligrams per day. For children aged 2-9 years, 500-700 milligrams of
calcium per day, and for adolescents aged 10-18 years: 1,300 milligrams per
day.
What About B12?
B12 plays a key role in how our bodies create energy, and also keeps our
cells, heart and entire cardiovascular system healthy.
Most people mistakenly believe that B12 is a nutrient that is natural or
“exclusive” to animal products, when in fact it’s a synthesized by bacteria
that is found in areas of bacterial growth: namely dirt and soil. This is
where farmed animals who are raised in natural environments (less than 5% of
total farms in the U.S.) obtain B12, and how it ends up in their flesh and
by-products.
However, the majority of animals raised on factory farms do not consume
their natural diets from soil, and thus their feed is often supplemented
with B12 to compensate. So, when we consume B12 from their flesh and
by-products, it’s essentially a second-hand supplement, and not the “natural
source” it is often touted to be by those representing the interests of the
meat and dairy industries.
For hundreds of thousands of years, humans obtained B12 by eating plants
that still had bits of dirt and soil on them. Today, however, we wash our
fruits and veggies so well (and understandably so) that we no longer consume
dirt or proper levels of B12.
Considering that the majority of today’s B12 in animal products comes from
second-hand supplements (plus all of the cholesterol, toxins, hormones and
antibiotics that many animal products also contain) isn't it far better to
simply take a B12 supplement and cut out the middle man?
Alternatives include foods that are fortified with B12 (most plant milks,
some soy products and some breakfast cereals).
Important notes:
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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.