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Vegan nutrition encompasses the Nutrient s Vegan s require for a balanced Diet . It is an important part of a Vegan 's life, as it is the foundation for determining which foods should be consumed based on their lifestyle choices. Vegan nutrition usually refers to the intake and balance of nutrients throughout a day, and therefore is dually classified under Dietary regimes and practices. BALANCE AND REGULATION Vegan nutrition, like any Healthy Diet , relates closely to the practices of limiting the intake of Fats , Salts , and Sugar , as well as avoiding foods which contain high quantities of such substances in order to avoid heightened Cholesterol . It is important to note that like with any diet, over and under consumption can lead to malnourishment or heightened cholesterol. Although, realistically, it is difficult to "megadose", or "over-consume" nutrients through normal foods, such as vegetables, because amounts within such vegetables do not constitute the majority nutrient of the food. Nevertheless, over-eating or over-consuming, as with any food, would lead to problems such as Obesity . Since too much or too little of one nutrient can lead to malnutrition, dietary supplementation may be problematic. Though there is no real consensus on the dangers of "megadosing", most countries have Recommended Daily Allowances for all vitamins and minerals, and these RDAs may vary from country to country. Some of these may be out of date with regard to current research (as in B12, where the UK RDA is 1µg but this is generally not regarded as adequate to maintain safe homocysteine levels). Vegans also benefit from having good levels of vitamin K and bone-building minerals found in a balanced plant-based diet. There has been no difference found in the bone fracture rates, often regarded as the gold standard for bone health, between vegans and non-vegans. Furthermore, the US Dept of Agriculture (USDA), which exists to serve the needs of America's food producers, has conducted research that shows that vegan women form bone density at a significantly higher rate than omnivorous women . NOTE: Despite the fact that Recommended Daily Allowances are thought to differ from country to country, it should be noted that such information changes because it is based upon the statistics relating to health and food/nutrient consumption in such countries. FATTY ACIDS is the preferred method for omega-3, as it is easily incorporated into cooking. Flaxseed should be ground, as when in seed form it is not broken down in the intestines. Flaxseed oil, although it has omega-3, is unstable and temperature sensitive. There are several vital omega-3 fatty acids. Most vegetable sources contain only Alpha-linolenic Acid (ALA). But the human body also requires Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). The human body can convert ALA to EPA, and EPA to DHA, but the efficiency, and sufficiency for optimal health, of this conversion is controversial. Studies have found EPA and DHA levels in vegans to be about two thirds lower than in omnivorous people. In how far this may pose a health risk is not known, but vegans have been advised to increase their intake of alpha-linolenic acid, and reduce their intake of omega-6 fatty acids and saturated fatty acids, which can limit the rate of conversion. Recently, some companies have begun to market vegan DHA supplements containing seaweed extracts. Whole seaweeds are not suitable for supplementation because their high iodine content limits the amount that may be safely consumed. The importance of Omega-3 was highlighted in the "Lyon Diet Heart Study",1 which found deaths due to heart disease were much lower in a group which followed a Mediterranean diet in comparison to a group following the American Heart Association Diet. The difference between the groups was so large that the study was stopped early by an ethics committee, who found it unethical to continue with so fewer deaths in the Mediterranean group after just one year. The largest difference between the two groups was the Omega-6 to Omega-3 ratio. IRON AND IODINE Vegans in countries where the Soil is low in Iodine should ensure they get adequate amounts of this Halogen , since dairy products and fish are the most important sources of iodine in these countries. When supplementing the diet with iodine-rich Seaweed s such as Nori and Kelp , moderation is advised, though, because there is a danger of overdosing. Iron is said by the Vegan Society to be present in many typically vegan foodstuffs, including grains, nuts and green leaves. However, the iron in these sources is in a less easily absorbed form (non-heme as opposed to heme iron). Nevertheless, the Society quotes research to show that iron deficiency is no more prevalent in vegans than in the general population (possibly as a result of the higher vitamin C intake of most vegans; vitamin C has been linked to increased iron absorption when taken in conjunction with the source of iron). Vitamin C is the most potent of a list of several known iron enhancers that also includes other organic acids found in fruit and vegetables, as well as sugars. In a 1985 India n study, iron-deficiency anemia in vegetarian children was successfully treated by adding vitamin C to meals. Some consider vegans to be at lower risk of iron deficiency anemia than ovo-lacto-vegetarians because, while eggs are listed as a "fair source" of iron, dairy products contain little and poorly absorbed iron, and both have been found to reduce iron absorption from other food sources consumed at the same time. Other (vegan) foods that may reduce iron absorption are spinach and other high- Oxalic Acid foods, high- Phytic Acid foods such as Soybeans and Unfermented , Unsprouted whole-grain cereals, and Tannin -rich beverages such as Coffee and Tea . On the other hand, spinach, soybeans and whole-grain cereals are rich in iron and, when combined with iron enhancers, may constitute good sources of iron. The interaction between iron enhancers and inhibitors in whole foods has not been extensively studied, though. Vegetarians have been found to have, on the average, normal Hemoglobin levels, but lower Ferritin levels. On the one hand, this means that vegetarians need a more steady supply of dietary iron, on the other, high ferritin levels have been implied as a risk factor for Colorectal Cancer and Bacteria l infections. PROTEIN AND AMINO ACIDS The American Dietetic Association states that "plant sources of protein alone can provide adequate amounts of essential Amino Acid s if a variety of plant foods are consumed and energy needs are met."2 Vegans and non-vegans alike should stay conscious of their protein and calcium intake. TRANS-FATS It is wise for vegans and non-vegans alike to avoid Trans Fat s (found in hydrogenated and partially hydrogenated oils), in order to have good nutrition. These transfats are most commonly found in snack food, fried food, and other highly-processed foods. Most fast-food restaurants use hydrogenated oil when cooking their French fries. Partially hydrogenated oils contain the highest proportion of trans-fatty acids. Consumer awareness has recently led to an increased supply of foods such as Margarine that do not contain hydrogenated oils. VITAMINS AND MINERALS Most vitamins and minerals can be easily gotten through unprocessed foods. The exception to this is Vitamin B12 . There has been no significant difference found in the rates of Degenerative Brain Disorder s, such as Alzheimer’s Disease , between vegans and non-vegans. It is believed that vegans will be far less susceptible to these disorders if they have adequate levels of B12. Vitamin B12 destroys Homocysteine , a Neurotoxin the body naturally produces. Vitamin B12 can be obtained in some yeast extracts (check labels) and other fortified products such as Soy Milk s. No scientific test has yet found a reliable vegetable source (ie. one that works consistently for all testees) of B12, and the UK Vegan Society recommends the use of supplements derived from bacteria, and that a minimum of 3μg (micrograms) of B12 be consumed daily. REFERENCES
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