VEGAN NUTRITION
AN OVERVIEW
Decades of experience, culminating in
more than a million vegans today, have shown that appropriate vegan
diets support good health at all stages of life and reduce the risk
of heart disease. This has been confirmed by independent scientific
studies.
Like any other form of diet, some vegan diets are more nutritionally
complete than others. White bread, hydrogenated margarine and chips
qualify as a vegan meal, but too many such meals will remove the usual
benefit of vegan diets in reducing risk of heart disease. Bananas
are a healthful food in moderation, but anyone trying to live on bananas
alone is headed for deficiency in about ten important nutrients.
The starting principle for health is to eat
a wide variety of plant foods, including plenty of strongly-coloured
vegetables and fruits. Each food has different strengths and weaknesses,
so the fewer foods you eat the less likely it is that all your needs
will be met. Vegetables and fruits provide plenty of many vital vitamins
and minerals along with a host of other beneficial plant chemicals.
In general the stronger the colour the better. Dark-green leaves such
as kale and spring greens leave white cabbage, iceberg lettuce and
cucumber in the shade.
Over-processed foods that have lost much of
their nutrient content or have been transformed into unnatural
and harmful forms should be used sparingly. Hydrogenating vegetable
oils is one of the worst forms of processing since it produces unnatural
trans-fats which have a much worse effect than ordinary saturated
fat in raising cholesterol and increasing heart disease risk. Hydrogenated
fat is found in most fast foods, hard margarines, doughnuts and biscuits,
and in some vegan sausages and burgers. Prefer unprocessed foods and
products stating 'no hydrogenated fat'. Refined grains should not
be a major part of a vegan diet, but whole grains are associated with
many health benefits. At the same time, especially for the very old
or very young, it is important not to overtax the body with more fibre
than it is comfortable with. Some people will fare much better with
brown rice as a main grain rather than wheat since it is lower in
fibre and is very rarely associated with food allergies or intolerances.
In conventional nutrition, animal products are seen as a key source
of protein, iron, zinc and vitamin B12, and dairy products are seen
as a key source of calcium. However zinc and
iron are found in useful amounts in many whole grains, nuts, seeds
and legumes, and vegans are no more likely to become anaemic than
anyone else. Protein is found in adequate amounts in most plant
foods: it is somewhat low in fruit, potatoes and rice but particularly
high in legumes, which complement other plant protein sources. 100
grams of spring greens, kale, mustard greens or Chinese cabbage provide
about the same amount of retained calcium as a cup of cow's milk.
If you eat a lot of these vegetables you can be confident
about your bone health. If you totally avoid such vegetables
then two cups of fortified soya milk (with about 300 milligrams of
calcium per cup) would be adequate. It is probably best to use both,
as each has other benefits as well as calcium. The greens provide
folate, vitamin K and vitamin C and the fortified soya milk provides
protein in a particularly healthful form, usually together with vitamins
B12 and D. A large serving of calcium-rich dark-green vegetables and
a cup of fortified soya milk per day is an excellent foundation for
your diet. Along with plenty of other vegetables and fruits and unrefined
grains, you can be confident that such a diet is providing most nutrients
in abundance, including intakes of vitamin C, vitamin K, folate, potassium
and magnesium greatly exceeding most omnivorous diets.
A very few nutrients need more specific consideration to ensure optimal
intakes. If you don't use fortified soya milk, you should include
some other food fortified with B12 each day or take a supplement.
B12 is not reliably available from modern unfortified plant foods
in the amounts required for optimal health, so take no chances: use
fortified foods or supplements and make sure you get at least three
micrograms a day. For further information, see www.vegansociety.com/html/info/b12sheet.htm.
Certain other
nutrients are best provided by specific plant foods:
Iodine is provided by iodized salt in many countries, but for most
people in Britain and Ireland the main source is dairy produce because
iodine is routinely added to cattle feed and used to treat udder infections
in dairy cattle. Iodine can be readily obtained from kelp (about 15
grams spread over a year or two kelp tablets a week is about right).
Low iodine intake can cause hypothyroidism leading to tiredness, skin
problems, tingling sensations and elevated cholesterol.
Selenium intake can be conveniently assured by 100 grams of Brazil
nuts per month. Omega-3 fatty acids can be boosted by a teaspoon of
flaxseed oil (culinary linseed oil) per day. In the UK winter the
body cannot make vitamin D from sunlight and it may be beneficial
for bone health to include about 5 micrograms of vitamin D2 in your
daily diet. This can be obtained from about 10 grams of dried shiitake
mushrooms or from fortified foods or supplements. Kelp, Brazil nuts
and flaxseed oil are highly concentrated sources of nutrients and
taking more than twice the suggested amount is not recommended: more
is not better.
If you are following a raw-food diet it is vital to include a B12
supplement since no fortified foods will be consumed and B12 deficiency
is common in raw-food vegans not using supplements. A diet based on
modern cultivated fruits (a pale shadow of the wild fruits eaten by
our ape cousins) is not nutritionally adequate. At least 500 grams
per day of dark-green leafy vegetables or broccoli and at least 50
grams per day of nuts and seeds should be added to improve nutritional
content.
The Vegan Society recommends a highly-varied diet including both cooked
and raw foods as the proven basis for vegan health, particularly for
infants. Further information can be obtained from
Plant Based Nutrition and Health by Stephen Walsh. This and
other books can be obtained from the Vegan Society, as can Liz Cook's
useful and attractive nutrition wall chart. The Vegan Society also
produces many useful information sheets, most of which can be found
on www.vegansociety.com.