Vegetarian Nutrition

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Veg(etari)an Nutrition
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Introduction

• Veg(etari)an diets are nutritionally sound, but
  reservations still live on.
• This talk aims to
• Dispel a few myths
• Provide knowledge about nutrients
• Focus on the problem areas of veg(etari)an diets
• Discuss the nutritional value of animal foods

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Evolutionary history of human beings .(well, I
was going to)

• Historical claims are ethically ineffective
• History is often used to justify all the diets
  conceivable
• Human diets vary over time and place, but
• What kinds of diet grant the most longevity?
• How necessary are animal foods?

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Historys vegetarians

• Many and numerous
• A third of Hindus
• Leonardo Da Vinci, Thomas Edison, Sir Isaac
  Newton, Mark Twain
• 1 in 20 people in the UK
• It is clear that vegetarians are able so maintain
  good health (this is not in dispute)
• So, the question is how do we make vegetarian
  diets healthier?

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What is the best diet?

• A political minefield. However, a few well
  documented points
• No animal product (or, say, meats in general) are
  crucial to human health
• Reducing animal products are beneficial for
  health
• Plant-based diets mean lower risk of biggest
  killers (heart disease, kinds of cancers, strokes)

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The recent re-emphasis on plant foods

• The food pyramid is now the five a day
• The four food groups have been altered

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Nutritional science

• Essential nutrients carry an RDA
• These nutrients and the RDA have changed over the
  last century
• RDA
• Can change from diet to diet
• Set bands of deficiency
• Arguably, plant food diets are most suitable for
  meeting RDAs

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The essential nutrients are

• Vitamins A, B1 (thiamin), B2 (riboflavin), B3
  (niacin), B5 (Pantothenic acid), B6 (Pyridoxine),
  B7 (biotin or vitamin H), B9 (folate), C, E, K.
• Minerals, etc Magnesium, phosphorous, potassium,
  chromium, copper, sodium, carotenoids, manganese,
  choline, sulfur, molybdenum, cobalt, germanium,
  nickel, fluoride, silicon, vanadium, lithium,
  bismuth, tin (some of these latter substances are
  disputed as to how essential they are)
  carbohydrates, fibre, water.
• Iodine, Selenium, Vitamin D, Vitamin B12, and
  (relative) omega 3
• Possibilities of unfavorable calcium balance, low
  iron and zinc absorption, and possibly lower than
  ideal protein.

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Rainbow foods

• Have these a major part of your diet (450g daily,
  of which 450g carrots weekly, 900g green leafies
  weekly)
• Green leafies include broccoli, spring greens,
  sprouts, spinach, kale, rocket, etc.

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Fat

• Divided into monosaturated, polyunsaturated and
  saturated fats.
• Avoid saturated fats, and trans fats.
• Polyunsaturated fats include the omega fatty acid
  groups. If eating vegetables and cereals, etc,
  seek to increase omega 3 intake.
• Teaspoon of flaxseed oil, or tablespoon rapeseed
  or hempseed oil daily.

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Other nutrients

• Seek sunlight, especially during autumn and
  winter (holiday)
• OR supplement 20ug of vitamin D2
• Eat 15 to 30 grams of kelp/kombu over a year
• OR supplement 150ug iodine (three tablets a week)
• Eat 10 BRAZIL NUTS a week
• OR supplement 100ug selenium
• Eat at least 3ug of B12 daily
• OR supplement 10ug daily
• OR supplement 500ug every three days
• OR supplement 2000ug weekly (four Holland and
  Barrett B12 tablets)

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Homocysteine

• Eat lots of B6 and B9 (leafy greens, legumes and
  oranges)
• CONSUME AT LEAST 3ug of B12 daily, or 10ug
  through a supplement, or 2000ug a week from one
  dose of a supplement (that's 4 Holland and
  Barrett B12 tablets)

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Calcium

• Calcium is about retention and balance.
• Aim for high potassium and vitamin D intakes, and
  low salt.
• If this is achieved, aim for 500mg of calcium
  daily (dark green leafies, oranges, fortified soy
  milks, dairy milks and eggs, nuts and seeds,
  tahini)
• If not, aim for 800mg.
• Bone health is the same as muscle health it
  relies on exercise.

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Protein, Iron and Zinc

• Perhaps unnecessary fears.
• IRON absorption aided by vitamin C
• ZINC absorption aided by removing phytates
• Aside from these recommendations, iron and zinc
  are in adequate supply.
• PROTEIN needs are easily met. Best sources are
  (in a rough order) nuts, seeds, lentils, eggs,
  wheat products, beans, (aim for 350g daily),
  milks, vegetables, rice.

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Whats in meat?

• High in iron and zinc and protein good source of
  niacin and selenium.
• Often devoid of vitamins C, D, E, K and
  magnesium, low conc. of A, B1, B9, calcium,
  potassium and copper.
• Saturated fat
• No mystery meat vitamins

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Whats in an egg?

• Nutritious, but all are readily available in
  plant foods.
• Protein, vitamin A, riboflavin, folic acid,
  vitamin B6, vitamin B12, iron, calcium,
  phosphorous, potassium and choline (all in the
  yolk).
• Careful with the cholesterol

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Cows Milk

• High-medium protein, rich source of calcium, and
  high in B2, B12.
• Smaller amounts of D, Iodine (fortification of
  feeds).
• Even smaller amounts of K, A, Potassium,
  magnesium, selenium, B1).
• Lactose intolerance.

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Conclusions

• No mystery meat vitamins
• Widespread deficiencies across all diets
• Vegetarians excel in intakes of magnesium,
  potassium, B9, C, E, fiber