Are you vegan? Here is what you need to know?
Most vegans I know are health enthusiasts, however there are a few who are not and unfortunately are putting their health at risk.
A vegan diet should be rich in a variety of vegetables and fruit, as well as whole grains, legumes, nuts and seeds. By eating a healthy varied diet and consuming superfoods, like spirulina and wheat grass, vegans should not have to worry about taking supplements except for one particular vitamin – B12.
So put simply, here is what you need to know about B12
Vitamin B12 (cobalamin) is a vitamin that holds some controversy. Vitamin B12 is a microbe produced by bacteria. It is actually found in all animals both in the intestines and the mouth. In order for B12 to synthesise an animal needs enough of the mineral cobalt (found in soil) and plenty of the right bacteria in the colon, however us primates do not ingest enough cobalt and the right bacteria is too far down the colon for the B12 to be absorbed and then synthesised. If you ate your faeces, your B12 levels would be fine, but perhaps not the best idea. In fact gorillas are mostly vegan, but do eat insects, are known to eat faeces at times – this could well be their body telling them they are low on B12. Therefore primates need to get more B12 from eating animal derived foods. The issue, however, is that you actually need to eat a lot of cholesterol raising foods for the B12 to synthesise - if a person has a diet very high in eggs and meat then your B12 levels should be good - but their general health will not.
On the other hand other vegan animal species can synthesise B12.
However, domesticated animals kept in unnatural conditions, such as a horse in a stable who doesn't eat grass, will have to be fed on B12 fortified food.
B12 is also found in fermented soya products, seaweeds and algae such as spirulina and chlorella and but up to now studies cannot confirm that the B12 found in these plants can be utilised by the human body.
B12 is essential for cell division, the synthesis of red blood cells and maintenance of the nervous system. B12 deficiency can be extremely serious leading to anaemia and vitamin B12 neuropathy where nerve fibres degenerate causing permanent neurological (brain) damage.
So the bottom line is that we would all benefit form taking a good pollutant free supplement.
The superior forms are methylcobalamin and adenosylcobalamin (known in the supplement industry as dibencozide and coenzyme B12) as opposed to cyanocobalamin which seems to have adverse effects on people with chronic kidney failure, cyanide metabolism defects, and smokers.
You can either opt for of 10 micrograms a day or 2000 micrograms a week. I would opt for daily. You should also look for foods fortified with B12 such as cereals, milks, vegetable stocks and yeast extracts.
For further reading onB12 and supplementation check out these links:
Here are a few other vitamins and minerals that you might want to know about.
Vitamin D is found is in animal products and sunshine. Vitamin D3 is the type you can find in animals and also in you when you have had enough sunshine; when sunlight hits the skin, it converts cholesterol into an active form of vitamin D3. Vitamin D2 is what you find in some plants that absorb UV radiation such as mushrooms. Foods are often fortified with D2 as it is cheaper than D3. There are claims that Vitamin D3 is superior so it is important, especially as a vegan, that you get about 15 to 30 minutes of sunshine a day to have adequate vitamin D. Of course in hot months avoid the sun from 11.00am to 3.00pm (even to 4.00pm in very hot countries). If you live further up in the northern hemisphere and little sunshine in the winter months it would be wise to take a supplement. But speak to a nutritionist or doctor before doing so. Once again, you can buy vegan D3 supplements, although not as common. ‘Vitashine’ has a vegan D3 supplement developed from lichen, an organism that comes from algae or cyanobacteria.
Vitamin B6 (pyridoxine) is found in many foods and is important for red-blood-cell function, hormone production, lipid and amino acid metabolism and immune competence. It is also important for production of nicotinic acid (vitamin B3). It also plays an important role in gluconeogenesis (creation of glucose at low energy times). The form found in plant sources is less bioavailable than that present in animal sources. The vitamin B6 present in foods from animal sources exhibits very high availability—as much as 100 percent in tuna—while availability in foods from plant sources is low, 20 to 40 percent. Vegans are therefore at risk of low vitamin B6 intake unless they ensure they eat foods high in B6 on a daily basis. Foods such as sunflower seeds, avocados, chickpeas and bananas are a great source of B6.
For a more extensive list visit this site:
http://vitamin-b6.rich-vegan-foods.com
Iron is also a worry to some people, especially parents of vegetarian and vegan children but iron is found in legumes, quinoa, brown rice, pumpkin and sunflower seeds, cashews, oats, tomatoes, broccoli dark-green leafy vegetables, potatoes, prunes and apricots, so if you eat plenty of these foods you should not be iron deficient.
Have a look at this site for a list of foods rich in iron that are good for vegetarians and vegans:
http://bembu.com/iron-rich-foods-for-vegetarians-and-vegans
Calcium is another worry for some vegans or parents of vegan children. Calcium is a very important mineral for humans. Calcium helps to make our bones strong. It is also needed for nerve and muscle function and blood clotting. Although many doctors and nutritionists have stressed the importance of eating dairy for calcium for many years it is now known that high intake of dairy can increase the risk of prostate cancer and ovarian cancer. Moreover dairy is high in saturated fat as well as retinol (vitamin A), which at high levels can both actually weaken bones. This does not mean that you should not be consuming foods high in vitamin A - vitamin A is very important, however too much dairy in your diet can mean over consumption. Vegans and non vegans should be getting their calcium form dark leafy greens, sesame seeds, almonds and broccoli for example. It also important to point out that without magnesium, calcium cannot be absorbed properly and the body will then start pulling out the calcium from the bones to have enough.
For more calcium rich foods for vegans have a look at this site:
http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html
For magnesium rich foods go here:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
Iodine is easily forgotten. It is a very important mineral for the thyroid. Too little iodine could lead to thyroid problems, which in turn can equal problems with your metabolism. Iodine is found in high amounts sea food, dairy and eggs but that is not much help if you are vegan! Unfortunately not many non-animal foods contain enough iodine but sea vegetables are a good source; like wakame, kelp and nori (See http://bodyecology.com/articles/planets-healthiest-seaweeds.php for more information). Another good source is potatoes with the skin (try and get organic because they absorb pesticides very easily). Haricot beans (Navy beans) are a great source - buy the dried type; and strawberries are also quite good. Taking a kelp supplement in powder form is also good. Please check the dosage carefully with the company you buy from. The normal dosage for kelp powder is very small - about 1/32 of a teaspoon (700mcg / 0.7mg) but this might depend on the quality of the kelp.
Unfortunately some vegetable and grains, like soy, flax seeds, and raw vegetables like broccoli, brussel sprouts, cauliflower, and cabbage contain goitrogens which counteract iodine and can cause an enlarged thyroid gland, called a goiter.
Fluoride is a major issue as it depletes your iodine levels, hence why since the 1930's we now have Iodine added to table salt, but if like me you don't like table salt as it is often mixed with anti caking agents and other preservatives, then you need to take extra care. Bromine, which is also found in water as well as bought baked goods, plastics, soft drinks, medications and pesticides also depletes iodine levels. Drink pure water (with no added minerals), eat organic and eat home baked goods form trusted sources. If you are pregnant or planning to get pregnant, just like folic acid, iodine plays a vital role in the growth of the a foetus. If you have reason to worry about your iodine levels, opt for a supplement. As mentioned before Kelp is a good option, however if you have a serious deficiency you may need to to take iodine tablets. Remember however, that too much iodine in the form of supplementation can be dangerous so speak to a nutritionist or your doctor before taking iodine supplements.
Here are the recommended amounts of iodine that you should be having per day:
Birth to 6 months - 110 mcg
Infants 7–12 months - 130 mcg
Children 1–8 years - 90 mcg
Children 9–13 years - 120 mcg
Teens 14–18 years - 150 mcg
Adults - 150 mcg
Pregnant teens and women - 220 mcg
Breastfeeding teens and women - 290 mcg
(https://ods.od.nih.gov/factsheets/Iodine-Consumer/)
Protein is another concern for some vegans, but it really shouldn't be if you are eating healthily. However, it is important to note that most non-animal protein does not consist of all the essential amino acids - the building blocks required for health - as standalone protein. In order to get all the essential amino acids, you must combine different proteins together from the 5 vegan food groups - legumes, grains, nuts & seeds, vegetables, fruit. Quinoa, buckwheat, hemp and chia seeds, however, are actually complete proteins, meaning that they have all the essential amino acids. For more information, have a look at my vegan protein chart.
Omega 3 fatty acids are last on my list but far from least. They are up there with B12 on the scale of importance. The most important omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Alpha-linolenic acid is an essential fatty acid which means the body cannot create it and therefore has to be obtained through food. It is found in high doses in linseed, soybeans and oil, perilla (mint family), walnuts, tofu, pumpkin seeds, hemp seeds, chia seeds, olive oil, garlic, rocket (argula) bok choy and wheat germ. It is also found in whole grains, vegetables and leafy greens in smaller amounts.
It is especially good for preventing heart disease, high cholesterol, high blood pressure and asthma. It may also help with Chronic obstructive pulmonary disease (COPD[SH1] ).
Once you have ALA, your body can convert that into Eicosapentaenoic acid (EPA) and (Docosahexaenoic acid) DHA, however some scientists believe that the amount is not enough so EPA and DHA is still required through food. There are claims that this could also be due to the fact that many people do not actually consume enough ALA to start with, but there is still not enough evidence to support this.
EPA and DHA are important in the development of the brain and central nervous system. They also have strong anti-inflammatory properties.
EPA is found mainly in oily fish and in sea vegetables and at low levels in algae.
EPA is especially good for depression, heart disease, rheumatoid arthritis, menopause, menstrual pain, Lupus. It may also have a positive effect on lung and kidney diseases, type 2 diabetes, obesity, ulcerative colitis, Crohn disease, anorexia nervosa, burns, osteoarthritis, osteoporosis, and early stages of colorectal cancer.
DHA is found in oily fish, algae and seaweed. It is also seen at low levels in eggs.
DHA is essential for the growth and functional development of the brain in infants. DHA is also required for maintenance of normal brain function in adults. It improves learning ability and in fact deficiencies of DHA are associated with deficits in learning. DHA deficiencies are associated with foetal alcohol syndrome, attention deficit hyperactivity disorder (ADHD), cystic fibrosis, phenylketonuria (PKU), unipolar depression, aggressive hostility, and adrenoleukodystrophy (ALD).
DHA is also good for inflammation, particularly with rheumatoid arthritis, and with asthma. It also is beneficial against hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus (Type 2), myocardial infarction (heart attack), thrombosis, and some cancers.
Vegans, as well as omnivores, not eating fish or consuming algae, are more likely to be prone to have a lack of DHA. Many doctors believe that supplementation with omega 3 is essential for non-fish eaters and recent studies* show that supplementation can actually be beneficial. Supplements need to be from a reputable source and pollutant free. A possible healthier option is to take algae, such as spirulina and chlorella in powder form. Powder form is superior to pill form as no caking agents are required and powder forms are easier absorbed by the intestine. Another good option is to take sea vegetables such as nori, kelp, wakame, kombu or dulce twice a week. Taking kelp powder is also a good idea. The normal dosage for kelp powder is very small - about 1/32 of a teaspoon (700mcg / 0.7mg) but this might depend on the quality of the kelp.
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/
https://www.ncbi.nlm.nih.gov/pubmed/27103520
https://www.ncbi.nlm.nih.gov/pubmed/26742060
To end, it is important to note that although so many people today still look down upon veganism, if done properly, it is in fact the healthiest diet you could possibly have in today's day and age. It is a known fact that vegans have a lower BMI than most vegetarians and meat eaters so they are generally slimmer and have higher chances of living longer as they are less susceptible to getting life threatening illnesses.
So if you are vegan or planning to become one, or know someone who is, follow these ‘rules’:
Sources
http://www.veganhealth.org/articles/vitaminb12
http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx
http://www.mayoclinic.org/drugs-supplements/vitamin-d/background/hrb-20060400
http://articles.mercola.com/sites/articles/archive/2011/07/01/spirulina-the-amazing-super-food-youve-never-heard-of.aspx
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890436/
http://drsircus.com/medicine/iodine/iodine-protects-fluoride-toxicity
http://articles.mercola.com/sites/articles/archive/2013/06/29/iodine-deficiency-risk.aspx
http://advances.nutrition.org/content/3/1/54.full
A vegan diet should be rich in a variety of vegetables and fruit, as well as whole grains, legumes, nuts and seeds. By eating a healthy varied diet and consuming superfoods, like spirulina and wheat grass, vegans should not have to worry about taking supplements except for one particular vitamin – B12.
So put simply, here is what you need to know about B12
Vitamin B12 (cobalamin) is a vitamin that holds some controversy. Vitamin B12 is a microbe produced by bacteria. It is actually found in all animals both in the intestines and the mouth. In order for B12 to synthesise an animal needs enough of the mineral cobalt (found in soil) and plenty of the right bacteria in the colon, however us primates do not ingest enough cobalt and the right bacteria is too far down the colon for the B12 to be absorbed and then synthesised. If you ate your faeces, your B12 levels would be fine, but perhaps not the best idea. In fact gorillas are mostly vegan, but do eat insects, are known to eat faeces at times – this could well be their body telling them they are low on B12. Therefore primates need to get more B12 from eating animal derived foods. The issue, however, is that you actually need to eat a lot of cholesterol raising foods for the B12 to synthesise - if a person has a diet very high in eggs and meat then your B12 levels should be good - but their general health will not.
On the other hand other vegan animal species can synthesise B12.
- Ruminants, such as cows, sheep, goats, buffalo, giraffes and deer, have a four chambered stomach and plenty of bacteria in their first chamber known as the rumen. They also end up eating plenty of soil and therefore get enough cobalt.
- Herbivores, such as horses, elephants, zebras, rabbits and many rodents have a large caecum (first part of large intestine) where bacterial fermentation takes place and therefore produce enough of the right bacteria to synthesise B12. They also end up eating soil so cobalt is not an issue.
However, domesticated animals kept in unnatural conditions, such as a horse in a stable who doesn't eat grass, will have to be fed on B12 fortified food.
B12 is also found in fermented soya products, seaweeds and algae such as spirulina and chlorella and but up to now studies cannot confirm that the B12 found in these plants can be utilised by the human body.
B12 is essential for cell division, the synthesis of red blood cells and maintenance of the nervous system. B12 deficiency can be extremely serious leading to anaemia and vitamin B12 neuropathy where nerve fibres degenerate causing permanent neurological (brain) damage.
So the bottom line is that we would all benefit form taking a good pollutant free supplement.
The superior forms are methylcobalamin and adenosylcobalamin (known in the supplement industry as dibencozide and coenzyme B12) as opposed to cyanocobalamin which seems to have adverse effects on people with chronic kidney failure, cyanide metabolism defects, and smokers.
You can either opt for of 10 micrograms a day or 2000 micrograms a week. I would opt for daily. You should also look for foods fortified with B12 such as cereals, milks, vegetable stocks and yeast extracts.
For further reading onB12 and supplementation check out these links:
- http://www.globalhealingcenter.com/natural-health/four-types-vitamin-b12/
- http://advances.nutrition.org/content/3/1/54.full
- http://veganhealth.org/b12/animal
- https://www.quora.com/Exactly-what-kind-of-bacteria-produces-Vitamin-B12-and-under-what-kind-of-natural-habitat-and-climatic-conditions-does-it-thrive-in
Here are a few other vitamins and minerals that you might want to know about.
Vitamin D is found is in animal products and sunshine. Vitamin D3 is the type you can find in animals and also in you when you have had enough sunshine; when sunlight hits the skin, it converts cholesterol into an active form of vitamin D3. Vitamin D2 is what you find in some plants that absorb UV radiation such as mushrooms. Foods are often fortified with D2 as it is cheaper than D3. There are claims that Vitamin D3 is superior so it is important, especially as a vegan, that you get about 15 to 30 minutes of sunshine a day to have adequate vitamin D. Of course in hot months avoid the sun from 11.00am to 3.00pm (even to 4.00pm in very hot countries). If you live further up in the northern hemisphere and little sunshine in the winter months it would be wise to take a supplement. But speak to a nutritionist or doctor before doing so. Once again, you can buy vegan D3 supplements, although not as common. ‘Vitashine’ has a vegan D3 supplement developed from lichen, an organism that comes from algae or cyanobacteria.
Vitamin B6 (pyridoxine) is found in many foods and is important for red-blood-cell function, hormone production, lipid and amino acid metabolism and immune competence. It is also important for production of nicotinic acid (vitamin B3). It also plays an important role in gluconeogenesis (creation of glucose at low energy times). The form found in plant sources is less bioavailable than that present in animal sources. The vitamin B6 present in foods from animal sources exhibits very high availability—as much as 100 percent in tuna—while availability in foods from plant sources is low, 20 to 40 percent. Vegans are therefore at risk of low vitamin B6 intake unless they ensure they eat foods high in B6 on a daily basis. Foods such as sunflower seeds, avocados, chickpeas and bananas are a great source of B6.
For a more extensive list visit this site:
http://vitamin-b6.rich-vegan-foods.com
Iron is also a worry to some people, especially parents of vegetarian and vegan children but iron is found in legumes, quinoa, brown rice, pumpkin and sunflower seeds, cashews, oats, tomatoes, broccoli dark-green leafy vegetables, potatoes, prunes and apricots, so if you eat plenty of these foods you should not be iron deficient.
Have a look at this site for a list of foods rich in iron that are good for vegetarians and vegans:
http://bembu.com/iron-rich-foods-for-vegetarians-and-vegans
Calcium is another worry for some vegans or parents of vegan children. Calcium is a very important mineral for humans. Calcium helps to make our bones strong. It is also needed for nerve and muscle function and blood clotting. Although many doctors and nutritionists have stressed the importance of eating dairy for calcium for many years it is now known that high intake of dairy can increase the risk of prostate cancer and ovarian cancer. Moreover dairy is high in saturated fat as well as retinol (vitamin A), which at high levels can both actually weaken bones. This does not mean that you should not be consuming foods high in vitamin A - vitamin A is very important, however too much dairy in your diet can mean over consumption. Vegans and non vegans should be getting their calcium form dark leafy greens, sesame seeds, almonds and broccoli for example. It also important to point out that without magnesium, calcium cannot be absorbed properly and the body will then start pulling out the calcium from the bones to have enough.
For more calcium rich foods for vegans have a look at this site:
http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html
For magnesium rich foods go here:
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75
Iodine is easily forgotten. It is a very important mineral for the thyroid. Too little iodine could lead to thyroid problems, which in turn can equal problems with your metabolism. Iodine is found in high amounts sea food, dairy and eggs but that is not much help if you are vegan! Unfortunately not many non-animal foods contain enough iodine but sea vegetables are a good source; like wakame, kelp and nori (See http://bodyecology.com/articles/planets-healthiest-seaweeds.php for more information). Another good source is potatoes with the skin (try and get organic because they absorb pesticides very easily). Haricot beans (Navy beans) are a great source - buy the dried type; and strawberries are also quite good. Taking a kelp supplement in powder form is also good. Please check the dosage carefully with the company you buy from. The normal dosage for kelp powder is very small - about 1/32 of a teaspoon (700mcg / 0.7mg) but this might depend on the quality of the kelp.
Unfortunately some vegetable and grains, like soy, flax seeds, and raw vegetables like broccoli, brussel sprouts, cauliflower, and cabbage contain goitrogens which counteract iodine and can cause an enlarged thyroid gland, called a goiter.
Fluoride is a major issue as it depletes your iodine levels, hence why since the 1930's we now have Iodine added to table salt, but if like me you don't like table salt as it is often mixed with anti caking agents and other preservatives, then you need to take extra care. Bromine, which is also found in water as well as bought baked goods, plastics, soft drinks, medications and pesticides also depletes iodine levels. Drink pure water (with no added minerals), eat organic and eat home baked goods form trusted sources. If you are pregnant or planning to get pregnant, just like folic acid, iodine plays a vital role in the growth of the a foetus. If you have reason to worry about your iodine levels, opt for a supplement. As mentioned before Kelp is a good option, however if you have a serious deficiency you may need to to take iodine tablets. Remember however, that too much iodine in the form of supplementation can be dangerous so speak to a nutritionist or your doctor before taking iodine supplements.
Here are the recommended amounts of iodine that you should be having per day:
Birth to 6 months - 110 mcg
Infants 7–12 months - 130 mcg
Children 1–8 years - 90 mcg
Children 9–13 years - 120 mcg
Teens 14–18 years - 150 mcg
Adults - 150 mcg
Pregnant teens and women - 220 mcg
Breastfeeding teens and women - 290 mcg
(https://ods.od.nih.gov/factsheets/Iodine-Consumer/)
Protein is another concern for some vegans, but it really shouldn't be if you are eating healthily. However, it is important to note that most non-animal protein does not consist of all the essential amino acids - the building blocks required for health - as standalone protein. In order to get all the essential amino acids, you must combine different proteins together from the 5 vegan food groups - legumes, grains, nuts & seeds, vegetables, fruit. Quinoa, buckwheat, hemp and chia seeds, however, are actually complete proteins, meaning that they have all the essential amino acids. For more information, have a look at my vegan protein chart.
Omega 3 fatty acids are last on my list but far from least. They are up there with B12 on the scale of importance. The most important omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Alpha-linolenic acid is an essential fatty acid which means the body cannot create it and therefore has to be obtained through food. It is found in high doses in linseed, soybeans and oil, perilla (mint family), walnuts, tofu, pumpkin seeds, hemp seeds, chia seeds, olive oil, garlic, rocket (argula) bok choy and wheat germ. It is also found in whole grains, vegetables and leafy greens in smaller amounts.
It is especially good for preventing heart disease, high cholesterol, high blood pressure and asthma. It may also help with Chronic obstructive pulmonary disease (COPD[SH1] ).
Once you have ALA, your body can convert that into Eicosapentaenoic acid (EPA) and (Docosahexaenoic acid) DHA, however some scientists believe that the amount is not enough so EPA and DHA is still required through food. There are claims that this could also be due to the fact that many people do not actually consume enough ALA to start with, but there is still not enough evidence to support this.
EPA and DHA are important in the development of the brain and central nervous system. They also have strong anti-inflammatory properties.
EPA is found mainly in oily fish and in sea vegetables and at low levels in algae.
EPA is especially good for depression, heart disease, rheumatoid arthritis, menopause, menstrual pain, Lupus. It may also have a positive effect on lung and kidney diseases, type 2 diabetes, obesity, ulcerative colitis, Crohn disease, anorexia nervosa, burns, osteoarthritis, osteoporosis, and early stages of colorectal cancer.
DHA is found in oily fish, algae and seaweed. It is also seen at low levels in eggs.
DHA is essential for the growth and functional development of the brain in infants. DHA is also required for maintenance of normal brain function in adults. It improves learning ability and in fact deficiencies of DHA are associated with deficits in learning. DHA deficiencies are associated with foetal alcohol syndrome, attention deficit hyperactivity disorder (ADHD), cystic fibrosis, phenylketonuria (PKU), unipolar depression, aggressive hostility, and adrenoleukodystrophy (ALD).
DHA is also good for inflammation, particularly with rheumatoid arthritis, and with asthma. It also is beneficial against hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus (Type 2), myocardial infarction (heart attack), thrombosis, and some cancers.
Vegans, as well as omnivores, not eating fish or consuming algae, are more likely to be prone to have a lack of DHA. Many doctors believe that supplementation with omega 3 is essential for non-fish eaters and recent studies* show that supplementation can actually be beneficial. Supplements need to be from a reputable source and pollutant free. A possible healthier option is to take algae, such as spirulina and chlorella in powder form. Powder form is superior to pill form as no caking agents are required and powder forms are easier absorbed by the intestine. Another good option is to take sea vegetables such as nori, kelp, wakame, kombu or dulce twice a week. Taking kelp powder is also a good idea. The normal dosage for kelp powder is very small - about 1/32 of a teaspoon (700mcg / 0.7mg) but this might depend on the quality of the kelp.
*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/
https://www.ncbi.nlm.nih.gov/pubmed/27103520
https://www.ncbi.nlm.nih.gov/pubmed/26742060
To end, it is important to note that although so many people today still look down upon veganism, if done properly, it is in fact the healthiest diet you could possibly have in today's day and age. It is a known fact that vegans have a lower BMI than most vegetarians and meat eaters so they are generally slimmer and have higher chances of living longer as they are less susceptible to getting life threatening illnesses.
So if you are vegan or planning to become one, or know someone who is, follow these ‘rules’:
- Eat plenty of different fruits and vegetables, whole grains, nuts, seeds and legumes.
- Eat organic as much as possible
- Eat foods high in B6, Calcium, Magnesium, Iron and Iodine.
- Take B12 supplements
- Take kelp or other sea vegetables if you are struggling with eating enough Iodine rich foods or you have thyroid concerns. Take Iodine supplements if you are pregnant or planning to get pregnant - but please speak to your doctor before doing so.
- Add spirulina and/or chlorella to your smoothie. Remember that chlorella is very potent and you need to start with a small dose. Check with your naturopathic doctor before taking chlorella if you are on medication.
- Ensure you are eating complete protein
- Limit sugary and fatty foods
- Drink pure water
- Eat mushrooms and get some sunshine every day or if in a country with not much sun, take a D3 supplements during the winter months.
- Add super-foods to your daily diet - such as spirulina and wheat grass.
- Avoid products made with white flour - eat wholegrain flour, spelt, kamut and other whole grains.
Sources
http://www.veganhealth.org/articles/vitaminb12
http://articles.mercola.com/sites/articles/archive/2012/02/23/oral-vitamin-d-mistake.aspx
http://www.mayoclinic.org/drugs-supplements/vitamin-d/background/hrb-20060400
http://articles.mercola.com/sites/articles/archive/2011/07/01/spirulina-the-amazing-super-food-youve-never-heard-of.aspx
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890436/
http://drsircus.com/medicine/iodine/iodine-protects-fluoride-toxicity
http://articles.mercola.com/sites/articles/archive/2013/06/29/iodine-deficiency-risk.aspx
http://advances.nutrition.org/content/3/1/54.full