A Recipe for Health
Health & Nutrition Resources

A Word about Nutrition

Protein · Calcium · Iron · B 12 · Works Cited
Plant-Based Nutrition Experts


"Protein is not difficult to get in any vegetarian or vegan diet containing a variety of plant foods. Even elite athletes can meet all of their protein needs without a drop of animal protein."
-- Brenda Davis, R.D.

Protein

  • Food combination planning is not necessary to ensure that protein needs are met on vegetarian diet. A normal and varied plant-based diet can provide more than enough protein for an individual to maintain a healthy lifestyle. (1)

  • Regular consumption of animal products may lead to a protein excess that has actually been linked to kidney disease, osteoporosis and other serious ailments. (2)

  • Excellent sources of plant protein include legumes (beans, peas, lentils), nuts and seeds and whole grains. (3)

"Through carefully conceived marketing tactics and powerful lobbying efforts, the majority of consumers, educators, and health-care practitioners have been seduced into viewing cow's milk as the singular source of dietary calcium […]. It has seemed irrelevant to most North Americans that many plant foods have as much calcium as cow's milk and some have even more."
--Joanne Stepaniak, M.S. ED.

Calcium

  • Far from being a "natural" source of calcium in the diet, cow's milk is not necessary for complete health. Think about it: Humans are the ONLY animals who drink the milk of another species and do so beyond infancy. (4)

  • Many vegetarian sources of calcium are absorbed just as easily as calcium from cow's milk, (5) including that which comes from kale, broccoli, collard greens, and soymilk. (6)

  • Unlike dairy-derived calcium sources loaded with fat and cholesterol, plant-derived ones have many beneficial properties that contribute to good health. (7) Leafy greens, for example, contain vitamin K and calcium fortified orange juice contains important nutrients, such as vitamin C, potassium and magnesium. (8)

Iron


  • "Since iron is abundant in many plant foods, vegans are not at any particular risk for iron deficiency, as long as they include daily servings of iron-rich foods."
    --Robin Robertson, Vegan Chef
    Although iron from plant sources is more difficult to absorb than iron from meat, the American Dietetic Association reports that "studies typically show iron intake by vegans to be higher than that of lacto-ovo vegetarians and of nonvegetarians." (9)

  • Vitamin C and organic acids found in the large of amounts of fruits and vegetables vegetarians typically consume can aid in iron absorption. (10)

  • Good plant sources of iron include legumes, green leafy vegetables (excluding spinach, chard and beet greens), dried fruits, and iron-fortified cereals. (11)


"It is very important that all vegans ensure they have an adequate intake of B12, from fortified foods or supplements. This will benefit our health and help attract others to veganism through our example."
-- Jack Norris, R.D.

B-12

  • Vitamin B-12 does not naturally exist in significant amounts in plant foods; therefore, it is worth special consideration by vegetarians. (12)

  • With a little extra attention and planning, satisfying B-12 requirements on a vegetarian diet can be very simple. (13)

  • Fortified soymilk and cereal, as well as other products like Red Star Vegetarian Support Formula Nutritional Yeast (T6635+) are reliable sources of B-12. (14) Those who are particularly concerned about their B-12 intake may consider taking a supplement. (15)

 

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