Vegansk näringslära, protein, järn, kalcium, B-12??

Låt oss börja med utdrag från en artikel av Academy of Nutrition and Dietics, världens största organisation med professionella dietister:

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include meat (including fowl) or seafood, or products containing those foods. This article reviews the current data related to key nutrients for vegetarians including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet current recommendations for all of these nutrients. In some cases, supplements or fortified foods can provide useful amounts of important nutrients. An evidence-based review showed that vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and infant health outcomes. The results of an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore, vegetarians tend to have a lower body mass index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary adequacy essential. In addition to assessing dietary adequacy, food and nutrition professionals can also play key roles in educating vegetarians about sources of specific nutrients, food purchase and preparation, and dietary modifications to meet their needs.

http://www.eatright.org/about/content.aspx?id=8357

Fler näringstips:
Rekommenderar dig att läsa på mycket fakta om hälsa och näringsalära. Om man vill vara säker på att man får i sig all näring så kan man gå på hälsoundersökning regelbundet. Obs! Se till att göra det nu också, man kan få näringsbrist på en lakto-ovo-vegetarisk diet/eller en allätar-diet. Om man äter en allsidig vegansk kost som är tillagad direkt från vegetabiliska råvaror, och ser till att man äter mat som är berikad med B-12 (finns bl.a. i flera veganska mjölker), så ska det inte vara någon risk att få näringsbrist. En del personer behöver eventuellt extra D-vitamin p.g.a. att vi inte får tillräckligt med sol under vinterhalvåret, men det gäller personer av all olika kosthåll (obs! det finns en del D-vitamin i produkter som är tillverkade av lanolin, som kommer från får som blir utsatta för onödigt lidande och död - det är D3-vitamin (finns även vegetabilisk D3-vitamin, men det är ovanligt)).
Det här är en bra artikel om B-12: http://drmcdougall.com/misc/2007nl/nov/b12.htm
Om man tänker på allt detta så ska det inte vara några problem, men en del personer kan ha utvecklat t.ex. probem med absorption av vissa näringsämnen, och då kan det hända att man måste anpassa sin veganska diet en del.

Här finns en del bra tips om järn och absorbtion av järn: http://www.drmcdougall.com/med_anemia.html
Här finns en del bra information om kalcium (inga som helst problem för veganer): http://www.drmcdougall.com/misc/2007nl/feb/whenfriendsask.htm
Och här finns bra information om proteiner (inga som helst problem för veganer): http://www.drmcdougall.com/misc/2007nl/apr/protein.htm

En vegansk diet vs. en allätares diet när det gäller risk för vitaminbrist:
https://www.youtube.com/watch?v=VVJCHVEatqY

Allergisk??

Även om man är allergisk mot många grönsaker, baljväxter, etc., så finns det fortfarande en stor variation av grönsaker som man kan äta och det går fortfarande att få all näring som man behöver.

Man kan kombinera en rik variation av olika smaker och konsistens med hundratals olika baljväxter, grönsaker, frukter, spannmål, nötter och frön.


Så man kan fortfarande välja att leva ett liv som inte utsätter förnimmande varelser för onödigt lidande: http://bloganders.blogspot.no/2014/03/varfor-veganism-varfor-inte-mjolk-lader.html

Mer läsning:

Vad ska man äta för att få högt kaloriintag som vegan?

Minskad cancerrisk/bota cancer med en vegansk/helvegetarisk diet?

Vegan, hälsa, kalcium, d-vitamin och b-12???

Hej! :)
Lite artiklar som jag rekommenderar som diskuterar kalcium, b-12, och d-vitamin:
http://drmcdougall.com/misc/2007nl/oct/fav5.htm
http://www.drmcdougall.com/med_hot_calcium.html
http://www.drmcdougall.com/med_hot_supplements.html

Om du läser denna artikeln så ser du att det inte finns någon risk att du får kalciumbrist på en vegansk diet: http://drmcdougall.com/misc/2007nl/feb/whenfriendsask.htm
Det finns fel i RDI-tabellerna.

Annars kan du Googla 'vegetables high in calcium'.. Men om du äter en stärkelsebaserad diet med frukt och grönsaker så behöver du inte oroa dig...

Vegan reply to "I eat meat because I don't want to take B-12-supplement"

Because of how we grow and treat our soils and plants today, some people can't get it from plants: http://www.tcolincampbell.org/courses-resources/article/b12-breakthrough-missing-nutrient-found-in-plants/
However, we can get it from e.g. yeast, and this together with the fact that we can live a life of optimal health on a vegan diet we have no justification to inflict unnecessary suffering and death upon animals.
It is always wrong to inflict animals suffering despite the lack of necessity, and consuming animal foods is doing this: http://www.abc.net.au/radionational/programs/scienceshow/vege-mice-response/4674360

"We get our vitamin B-12 from yeast; omnivores get theirs from
meat. But all B-12 comes from bacteria—whether
it is found in the gut of ruminating animals who get
it from fermenting plant material in their hindgut,
or in certain strains of nutritional yeast. So if you
adopt a vegan diet but don’t consume an alternative
source of B-12, such as yeast, yes, you may get ill.
But there are plenty of people who have B-12
deficiencies despite their consumption of animal
foods."
Quote: http://www.eatlikeyoucarebook.com/

--

A starch-based vegan diet with fruits and vegetables is very healthy: http://www.drmcdougall.com/

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.” — Academy of Nutrition and Dietetics (formerly the American Dietetic Association)

The only supplement you may need is B-12: http://www.drmcdougall.com/med_hot_supplements.html

B-12-deficiency and consumers of animal Foods:
http://www.ars.usda.gov/is/pr/2000/000802.htm

"The researchers also expected to find some connection between dietary intake and plasma levels, even though other studies found no association. And they did find a connection. Supplement use dropped the percentage of volunteers in the danger zone--plasma B12 below 185 pmol/L--from 20 percent to 8. Eating fortified cereals five or more times a week or being among the highest third for dairy intake reduced, by nearly half, the percentage of volunteers in that zone--from 23 and 24 percent, respectively, to 12 and 13 percent.

Oddly, the researchers found no association between plasma B12 levels and meat, poultry, and fish intake, even though these foods supply the bulk of B12 in the diet. “It’s not because people aren’t eating enough meat,” Tucker said. “The vitamin isn’t getting absorbed.”

In the elderly, it’s probably because they don’t secrete enough stomach acid to separate the vitamin from the meat proteins that tightly bind it. But Tucker can only speculate about the reasons for poor absorption of the vitamin from meat among younger adults or why B12 appears to be better absorbed from dairy products than from meats."