Nutritionin a NutshellVegetarian and vegan diets are the best – here’s whyby Juliet Gellatley, Founder & Director, Viva! & Nutritional TherapistIntroduction by Audrey Eyton

£1

Viva! Guide 1

Definition ofvegetarian and veganA vegetarian eats food that is free from anyingredients obtained from the killing of animals.A vegan eats food free from any animal products.Because there are so many foods thatvegetarians eat, it’s easier to state which theydon’t eat!

A vegetarian does not eat red meat (eg lamb,bacon, pork, beef), white meat (eg duck, chicken,turkey), fish and other watery creatures (prawns,lobsters, crabs etc), or slaughterhousebyproducts (eg animal fat, gelatine, as it is madefrom crushed bones, horns etc) or cochineal(crushed insects). A vegetarian may or may noteat free-range eggs, dairy products (eg cows’milk, cheese, butter, yoghurt) or honey.

n Vegetarians who choose to eat dairy productsand free-range eggs, are LACTO-OVOVEGETARIANS

n Those who eat dairy products but not eggs areLACTO VEGETARIANS

n Those who eat eggs but not dairy products areOVO VEGETARIANS

n Those who avoid all animal products,including all dairy products, eggs and honeyare VEGANS

If you see Viva!’s symbol on a product, you can besure that it is vegan and so, dairy-free.

2 Nutrition in a Nutshell

© Viva! 2012Produced by: Viva!, 8 York Court, Wilder Street, Bristol BS2 8QH Tel: 0117 944 1000 E: info@viva.org.uk W: www.viva.org.uk

This is one of 20 Guides by Viva! on everything from loving your heart to a healthy veggie pregnancy;from saving animals to the soya story – for a full list please contact us.

First produced in 1994; updated 2006, 2008, 2012.

Juliet Gellatley BSc,Dip CNM, Dip DM,FNTP, NTCC, CNHChas a degree inzoology and is aqualified nutritionaltherapist. Shefounded and directsViva! and Revive!Nutrition. She is anauthority onvegetarian and vegan health and nutrition.She has given hundreds of public and schooltalks on these issues, as well as many mediainterviews. She is author and coauthor ofseveral guides and reports including HealthyVeggie Kids, Vegetarian & Vegan Mother &Baby Guide, Nutrition in a Nutshell, MoodFood, Pig in Hell, Ducks out of Water, UnderFire and books Born to be Wild, The SilentArk and Livewire Guide to Going, Being &Staying Veggie. Juliet is the proud mum oftwin sons, Jazz and Finn.

"Going vegan or vegetarian? But what about yourprotein? What about your health? It can't be goodfor you!?” Or, so say some people. Wrong!

Let's compare two of today's most common dietsand see which one appears better for your health.

A typical Western diet:This diet, packed with animal products such ashot dogs, sausages and cheeseburgers, has beendescribed by a top nutritionist as "the mostatrocious diet in the world". There are scientificfacts to support that opinion.

There is a great deal of evidence indicatingthat eating too much meat and dairy products, aswell as consuming too little fruit, vegetables andcomplex carbohydrates, are major factors inpromoting the development of heart disease,stroke and many forms of cancer. In other words,the typical Western diet is a big-league culprit inkilling off the majority of people in the UK beforetheir time.

A Western vegetarian diet:Many scientific studies comparing vegetarianswith typical Western diet-eaters have found thatvegetarians are considerably healthier and lesslikely to suffer from a wide range of illnessesthan meat-eaters, and they tend to live longer.What's more, there are apparently no illnesses towhich vegetarians seem more prone to developthan are meat-eaters. Since1898, nutritionists have beentelling us that: “No single factoris more important indetermining the outbreak ofcancer in the predisposed thanhigh feeding. Many indicationspoint to gluttonous consumptionof meat as likely to be especiallyharmful". (Scientific American,December 1898.)

Many more modern studieshave now confirmed this earlyfinding and have added asignificant number of otherdiseases to the list that afflictmeat-eaters more thanvegetarians. The eminent MedicalJournal of Australia (2012) states:

‘Research has shown that a well-plannedvegetarian diet can meet nutritional needs forgood health and may reduce the risk of cancer,cardiovascular disease, metabolic syndrome,insulin resistance, type 2 diabetes, hypertensionand obesity. Vegetarian diets are generally lower insaturated fat and cholesterol and higher in dietaryfibre, antioxidants and phytochemicals than non-vegetarian diets. It is likely that the combination ofthese factors provide vegetarians with a significanthealth advantage.’

Reid, M.A., Marsh, K.A., Zeuschner, C.L., Saunders, A.V., Baines,S.K., 2012. Meeting the nutrient reference values on a vegetariandiet. Medical Journal of Australia Open. 1 Suppl 2: 33-40.

In their position paper on vegetarian diets, thewell-respected American Dietetic Association(ADA) notes that vegetarian diets are associatedwith reduced risk for a number of chronicdiseases, including obesity, coronary arterydisease, hypertension, type 2 diabetes, prostateand colon cancer. These diseases have becomethe major cause of death among adults in almostall countries – regardless of income. This followsa worldwide trend of replacing carbohydrate-richfoods (such as cereals, roots and tubers) withmeat, dairy products, sugar and oil crops.

Craig, W., Mangels, A.R., American Dietetic Association, 2009.Position of the American Dietetic Association: vegetarian diets.Journal of the American Dietetic Association. 109 (7) 1266-1282.

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Introduction by Audrey Eyton

Audrey Eyton is the author of severalbooks including The F2 Cookbook, TheF2 Diet and The F-Plan Diet, the latterbeing one of the fastest selling Britishbooks of all time and a worldwidemulti-million copy best seller,encouraging us to eat fewer animalsand more fibre. Audrey co-foundedSlimming Magazine in 1969 – the firstpublication in the world to specialise inthe subject. The magazine was startedon practically no capital, because no one else believed therewas enough to write on the subject regularly. How wrong theywere! It was an instant success. She was Editor then EditorialDirector before selling the business. Audrey is widely respectedfor her innovation in the field of diet, nutrition and health.

So why have some people got itwrong – including a lot ofdoctors and journalists, for that matter?Since the beginning of the twentieth century,nutritionists advocated large protein intakes to‘assure good health’. Since the 1980s it hasbecome evident that more protein is not better. Infact, too much animal protein can damage thekidneys, heart, bones and significantly increasethe risk for colon cancer. Now, leading healthauthorities in Britain, the USA, Australia and othercountries are agreeing on the need to shift awayfrom animal products towards plant-based diets.

Despite all this, there is confusion, and not allof it is accidental. When a piece of research thatsuggests that meat-based diets are healthymakes the news, it is often found out later to bepoorly done, unreliable and paid for bycompanies that sell animal products.Nevertheless, as doctor and nutritionist, JohnMcDougall, M.D., states, “People love to heargood news about their bad habits,” and “It isused as a justification to continue consuming thedisease-inducing, standard Western diet.”

It is no secret that food is a very political issue.Big companies make huge amounts of moneyfrom animal products and wield enormouspower – so governments are not very willing tochallenge them. There hasn't been the politicalwill to change the national diet, even though theWorld Health Organisation says that's whaturgently needs to happen.

But, some people say, we'remeant to eat a diet basedaround meatNo we're not! Over millions of years, humanbeings have evolved to eat a diet basedupon plant foods. From the veryearliest times right up to themiddle of the last century, thevast majority of people

obtained mostof their

nutrition from vegetables, fruits, wholegrains,roots, seeds, nuts and other plant-derived foods.See Viva!’s excellent guide, Wheat-eaters orMeat-eaters, for more information. According toWilliam C. Roberts, M.D., the distinguishededitor-in-chief of the prestigious medicalpublication, the American Journal of Cardiology:"Although human beings eat meat, we are notnatural carnivores. No matter how much fatcarnivores eat, they do not developatherosclerosis (clogged arteries). When we killanimals to eat them, they end up killing usbecause their flesh, which contains cholesteroland saturated fat, was never intended for humanbeings, who are natural herbivores."

Not only did early humans eat many times theplant food we eat today, they ate only a fractionof the animal food. So when both nature andcardiologists are in agreement, it makes sense tolisten to what they say. Whatever fears peoplemay have about a vegetarian diet, the reallyunhealthy way to eat is to continue consumingthe typical Western diet.

A vegetarian, and better still vegan, diet is anexcellent way of nourishing your body which willnot only leave you pleasantly full but positivelyglowing with good health!

4 Nutrition in a Nutshell

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What vegetarians and vegansshould have each dayNo. of Foods Healthy Portion Size To ProvideServings8-10 Fruit & Vegetables to include: Dark Green Leafy Vegetables,

Orange Vegetables, Fresh Fruit, Dried FruitsFresh Fruit 1 medium piece the

size of a tennis ballDried Fruit 1-1½ tablespoons or

1 golf ballGreen or Root Veg 2-3 tablespoons or

½ tennis ballSalad Veg 80g or 1 large

cereal bowlNote fruit juice only counts as 1 portion per day no matter how much you drink!

3-4 Cereals & Grains (eg Wholemeal Pasta, Wholemeal Bread,Brown Rice, Oats, Rye, Buckwheat etc)Cooked Brown Rice 2-3 heaped tablespoons

or ½ teacupBreakfast Cereal 25g or 1 regular sized

cereal bowlWholemeal Pasta 1 cup (cooked) as side

dish or 2 cups as main dishWholemeal Bread 2 slices

2-3 Pulses (eg all types of Peas, Beans and Lentils),Nuts and Nut Butters or SeedsPeas, Beans and Lentils ½ cup (cooked)Nuts 2 tablespoons or a

small handful

Small Vegetable Oil (eg Flaxseed, Hemp Seed or Rapeseed Oil,Amounts used cold; Virgin Olive Oil for cooking, Vegetable Margarines

½ tbsp flaxseed oil or 1 ½ tbsp of ground flaxseeds

At Least 1 B12 Fortified Foods (essential if vegan),eg Fortified Soya Milk, Fortified Breakfast Cereal, Yeast Extract (Marmite, Meridian Yeast Extract with B12) or a B12 Supplement

About 1.2 litres of fluid every day (six 200ml or eight 150ml glasses) should also be consumed as part of healthy, balanced diet. Water is the best choice.

Beta-carotene (makes vitamin A),Vitamins B2, B3, B5, B6, B9(Folate), Vitamin C,Vitamin E, Vitamin K

Minerals/trace elementssuch as Calcium, Iodine, Iron,Magnesium, Manganese,Phosphorus, Potassium

Fibre

Vitamins such as B1, B2, B3, B5, B6

Minerals/trace elements such asCalcium, Copper, Iron, Magnesium,Manganese, Phosphorus,Potassium, Zinc

FibreEnergyProteinVitamins such as B1, B2, B3, B5,B6, B9

Minerals/trace elements such asCalcium, Copper, Iron, Magnesium,Manganese, Phosphorus,Potassium, Selenium, Zinc

Protein, Energy, FibreVitamins such as Vitamin E(Vegetable oils), Vitamins A & D(Fortified Margarine)EnergyEssential Omega-3 and Omega-6Fats (Flaxseed, Soya, Walnut andHemp Oils)Vitamin B12

Whether you are a vegetarian or vegan (seedefinitions on page 2), variety is the key to ahealthy, well-balanced diet. All food contains amixture of nutrients in different quantities knownas protein, carbohydrates (including fibre), fat,vitamins and minerals. Wholefoods contain a mixof all these nutrients, but are often groupedaccording to the main nutrient they provide.

Protein Protein is vital! It forms the basis of yourmuscles, hair, nails and collagen (the tissue thatholds your body together). It is also needed tomake your brain’s messengers(neurotransmitters), hormones, redblood cells and nucleic acids(DNA and RNA), whichdetermine yourinheritedcharacteristics andplay an importantrole in makingproteinsthroughout yourlife. Protein isneeded for ahealthyimmunesystem and torepair tissue.

Protein ismade up of smallbuilding blockscalled amino acids.Nine amino acids areclassified as beingessential, meaning the bodycannot synthesise them and sothey must be obtained from the diet;the rest are described as non-essential,indicating that the body can make them.

The protein combining mythMost plant wholefoods contain almost all of theessential amino acids. Because plants may lackone or more amino acids a myth developed in theearly 1970s that certain combinations of plantfoods had to be eaten at the same meal toensure a sufficient intake of essential amino

acids. However, it has long been known thatstrict “protein combining” is not necessary,provided you eat enough calories and you don’teat just one plant food all day! (American DieteticAssociation, 2009.) The body maintains a pool ofessential amino acids which can be used tocomplement dietary proteins; this is one reasonwhy strict protein combining is no longerconsidered to be necessary. (Medical Journal ofAustralia, 2012, Protein and vegetarian diets.)

A vegetarian or vegan should eat a variety ofplant foods each day, not just for protein but toobtain all the other nutrients needed for good

health. By eating a range, you will get allthe different amino acids you need

– and in the right proportions. Especially good sourcesof high quality protein

include soya products(eg edamame soya

beans, sold frozenin manysupermarkets,tofu, soya milk,veggie mince),cereals (egbrown rice,wholegrainpasta,wholemeal

bread), pulses(eg baked beans,

chick peas, lentils,kidney beans), nuts

and seeds of all types.Quinoa (pronounced

keen-wa) deserves a specialmention. It is sold in most

supermarkets and is a protein packed‘superfood’ which quickly cooks and is used asyou would rice. Soya, quinoa and amaranth (oftenused instead of rice and wheat) have all theessential amino acids.

Meat also contains all the essential aminoacids, but that doesn’t mean it is better for usthan plant protein! Excess animal (but notvegetable) protein is linked to cancers, heartdisease, osteoporosis, type 2 diabetes and kidneydamage and results from eating too many animal

6 Nutrition in a Nutshell

So, what exactly is nutrition?

products such as cheese and meat. Also, eatinglarge amounts of animal products, even lean-looking meats, means eating saturated animalfats and cholesterol. It is these artery-cloggingsubstances which are a main cause of chronicdiseases in the UK and all developed nations.Meat also contains little carbohydrate, no fibre orcalcium, and few antioxidant vitamins. It hasnone of the important phytochemicals thatprotect our health. In view of all this, it is acomfort to know that a well-balanced vegan dietsupplies all the protein you need. Studies ofWestern vegetarians and vegans of all ages showthat they eat plentiful amounts of protein – morethan required – reassuring whether you are agrowing child or a mature adult.

How much protein do we need?Not as much as we think – recommendedamounts have more than halved in the past 30years as several chronic diseases have beenlinked to eating too much animal (not plant)protein. The average adult needs to consumebetween 45 and 55.5 grams of protein per day. Weonly need 8-15 per cent of our energy (calories)as protein and this allows for a large safetymargin, so most people’s real needs are lower.

CarbohydratesCarbohydrates are our main and most importantsource of energy and most carbohydrates areprovided by plant foods. There are three types ofcarbohydrates:

1 ‘fast releasing’2 ‘slow releasing’ 3 dietary fibre

‘Fast releasing’ carbohydrates (simple sugars)are found in fruit, sweets, syrups and manyprocessed foods. Much of it is refined sugar – thekind you sprinkle on your cereal – and it is bestavoided, as it provides energy but no fibre,vitamins or minerals. ‘Slow releasing’ orcomplex carbohydrates (starches) are found inwholegrains (eg brown bread, brown rice, pasta,oats, barley, rye etc), some root vegetables suchas potatoes, and most fresh fruit. The WorldHealth Organisation (WHO) recommends that 55-75 per cent of our diet (as energy) should comefrom ‘slow releasing’ carbohydrates, as they arevital to good health. Foods high in complex

carbohydrates are an important source of fibre,calcium, iron and B vitamins.

Some people think starchy foods are fattening,but gram for gram they contain fewer than halfthe calories of fat. Just watch out for the addedfats used when you cook and serve them: this iswhat increases the calorie content.

Typical meat-eaters don't get enough complexcarbohydrates while vegetarians and vegans tendto get plenty.

Fibre: it’s what makes you go!Fibre comes from plant foods: fruits, vegetables,wholegrains, nuts, seeds and pulses (it is not inmeat, dairy or fish). Fibre helps to keep yourbowels healthy, and helps you feel full, whichmeans you are less likely to eat too much. Thismakes wholegrain starchy foods a particularlygood choice if you are trying to lose weight.There are two types of fibre:

Insoluble fibreDespite its indigestible nature, insoluble fibre isessential for the digestive system to workproperly. It acts like a broom in your intestines,sweeping away toxins and helping food and

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Protein requirements (gramsneeded per day)The figures below give the recommended dailyamounts of protein per age group.

Age Group Reference Nutrient Intake (RNI), (years) g per day

Females Males1-3 14.5 14.57-10 28.3 28.311-14 41.2 42.115-18 45.4 55.219-50 45 55.5

To give you a comparison between some meatand vegetarian products, a standard 50g beefburger contains 10.2g of protein and three(90g) fish sticks 12.l g; half a can of 225gbaked beans contains 11.5g of protein; anaverage serving of pasta (190g cooked)contains 8.5g, an average serving of kidneybeans (160g cooked) 12.4g, and a small packet(25g) of peanuts contains 6.1g.

waste products move through the gut moreeasily. Insoluble fibre is a very effectivetreatment and preventive for constipation andother digestive disorders such as diverticulosisand irritable bowel syndrome.

Wholegrain bread and breakfast cereals,brown rice, corn and wholewheat pasta are goodsources of this kind of fibre.

Soluble fibreThis type of fibre can be partly digested andhelps reduce the amount of ‘bad’ cholesterol inthe blood. Oats, barley and other pulses (peas,beans, lentils) are good sources.

Fibre also helps prevent diseases such as coloncancer. Eating red meat frequently can increaseyour chances of colon cancer by 20-40 per cent!Carbohydrate-rich foods should be consumed inas unrefined form as possible; for example,brown rice not white; wholegrain spaghettiinstead of white; wholemeal bread not white etc.These wholefoods are more health enhancing asthey contain more fibre, minerals and vitamins.

Fats and oils Fats can either be saturated (found in highconcentrations in most animal-derived foods suchas butter, hard cheeses, red and white meats etc)or unsaturated. Whilst it’s best not to eat thesaturated kind at all we do need the unsaturatedtype – the so-called essential fatty acids or

polyunsaturated fats. There are two types ofessential fatty acids – omega-3 and omega-6.

These fats are essential in the diet for brainfunction, repairing body tissue, to carry somevitamins (vitamins A, D, E and K) and formanufacturing some hormones. Essential fattyacids are a main constituent of the brain andeyes and are vital for the healthy functioning ofall cell membranes. Omega-3 is also particularlyanti-inflammatory and important in combatingmany diseases such as heart disease andarthritis – plant omega-3s being the mostpowerful source (see our guide, Fish-Free forLife: Why Plant Omega-3s are Better for You andthe Environment for more information atwww.vegetarian.org.uk/guides).

The best plant source of omega-3 fats isflaxseed, also known as linseed. Try groundflaxseed (they must be ground, otherwise theseeds will go straight through your systemwithout the fats being absorbed! – you can buythem from health shops and supermarkets). Trysprinkling them on your breakfast cereal. Theother source is flaxseed oil. Don’t cook with thisoil as heat destroys the omega-3s; instead use itto make salad dressings and pour cold intosoups/casseroles/pasta dishes etc after you havecooked them. Add about 1 teaspoonful.

Omega-3 fats are also found in hemp seedsand hemp oil (use as above), cold-pressed rapeseed (canola) oil, dark green leafy vegetablessuch as broccoli, some nuts (eg walnuts and

8 Nutrition in a Nutshell

walnut oil – use cold-pressed oils unheated insalad dressings), soya beans and soya oil.

Omega-6 fats are found in seeds and their oils(again use unheated) such as sunflower,sesame, corn, grapeseed, hemp and rape, somenuts (eg pecans, pistachios, walnuts), rice branand soya beans.

Most Western diets tend to be high in theomega-6 fats but not so high in the omega-3fats. We are supposed to eat four times as muchomega-6 as omega-3 oils – but many of us eat15 to 30 times more omega-6 than 3. It’s a goodidea therefore to make sure you include a widerange of the omega-3 rich foods in your diet.

Probably the best oil to cook with is virgin oliveoil. Although it does not contain omega-3 and islow in omega-6, it is high in another beneficial non-essential fatty acid (omega-9), has many healthbenefits and is relatively stable when heated.

Cholesterol is a fat-like substance called asterol. It is found in all animal foods but iscompletely absent from all plant foods. The bodycan make all the cholesterol it requires so we donot need to (and should not!) include it in ourdiet – at all! Saturated (and hydrogenated) fatsincrease the level of ‘bad’ cholesterol in ourblood while unsaturated fats can help to lower it.

Too much of the wrong kind of fat is linked tocancers and other diseases. The single biggestdietary cause of clogged arteries, high bloodpressure, heart attacks and strokes is ouranimal fat and refined sugar-laden diet. Themore of these there are in yourblood, the greater your risk ofgetting one or all of theabove diseases. One in fivemen and one in eightwomen die of heartdisease in the UK (NHS,2012) – that's how huge anepidemic there is.

Vitamins andMinerals(See page 11 for the vital functions ofvitamins and vegetarian sources.) Vitaminsin fresh fruit and vegetables help to protectus against some 60 or more diseases,including the big killers, cancer and heartdisease. Especially valuable are the vitaminsknown as antioxidants. This group iscomposed of beta-carotene (vitamin A) and

vitamins C and E – the so called ‘ACE’ vitamins.They are found abundantly in plant foods.Researchers at Glasgow University in Scotlandhave identified another family of powerfulantioxidants – flavonols, including lycopenes,found only in red fruits (eg tomatoes) andvegetables. Again, there are none in meat. Thereason why antioxidants are so important is thatthey are our main defence against damagingmolecules called free radicals, which play amajor role in diseases related to aging. Freeradicals are molecules that have becomeunbalanced by losing an electron. To try andregain their missing electron, these moleculescrash around like back-alley muggers, trying tosteal an electron from other molecules. This theftcan create a chain reaction in which DNA – thehuman genetic blueprint – becomes damagedand begins to produce diseased cells, which canlead to many diseases from cancer to dementia.

High-temperature cooking – in particular, thefrying or searing of meat – can damage ourhealth. Researchers cooked beef burgers, baconand soya burgers and found that both the beefburgers and bacon produced significant amountsof the most damaging free radicals while thesoya burger produced virtually none.

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Antioxidants are the ‘heroes’ who neutralize thedamaging free radicals, and so protect the bodyagainst diseases. Antioxidant vitamins are mainlyfound in fresh fruit and vegetables, andvegetarians and vegans usually eat much morefresh fruit and vegetables than meat-eaters. Thisis probably one big reason why vegans areusually healthier and tend to live longer. Toassure yourself an ample supply of thesevaluable vitamins, be sure that you eat areasonably varied diet and don't live on chips andsweets! Eat a variety of foods such as freshfruits, vegetables, wholegrains (eg wholemealbread, brown rice, wholemeal pasta), all types ofbeans, as well as healthy snacks such as yourfavourite nuts, seeds or dried fruits.

Some of the most notablevitamins and minerals include:Vitamins A, C and EVegetarians and vegans get plenty of vitamin Afrom eating foods containing beta-carotene. Weconvert beta-caroteneinto vitamin A in ourbodies. Beta-carotene is highin carrots,sweetpotatoes,red/yellowpeppers,tomatoes,green leafyvegetables,watercress,mangoes,apricots,pumpkins,cantaloupemelons and romainelettuce.

You'll find highamounts of vitamin C inkiwi fruit, berries andcurrants, fresh oranges,grapefruit, broccoli, spinach, cabbage,peas, blackcurrants, strawberries, greenpeppers and other fruit and vegetables. It’snot in meat. The antioxidant, vitamin E can befound in vegetable oils, wholegrains, tomatoes,nuts esp. almonds, asparagus, spinach, apples,carrots, celery and avocados.

The B VitaminsThese vital vitamins comprise B1 (thiamin), B2(riboflavin), B3 (niacin), B5 (pantothenic acid), B6(pyridoxine), B7 (biotin), B9 (folic acid) and B12(cobalamin). Many B vitamins are involved inreleasing energy from food and help to aid growthand repair of the body. They are widely availablein wholegrains including wholemeal bread, brownrice and wholemeal pasta, yeast extracts (egMarmite or low salt Meridian Yeast Extract withAdded B12), pulses (peas, beans, lentils), nuts,seeds, dark green leafy vegetables, avocados andbananas. Many breakfast cereals are alsofortified with B vitamins.

Folic acid is required for protein synthesis,formation of blood, metabolism of DNA andhelps prevent neural tube defects in thedeveloping foetus. It is therefore necessarybefore conception and during early pregnancy tohelp prevent this condition. It is found widely inmost vegetables especially dark green leafyvegetables, nuts, pulses (peas, beans, lentils)

and avocados.Vitamin B12

(cobalamin) isrequired for themaintenance of

a healthynervoussystem andnormal bloodformation.The liver hasstores ofB12 lasting

up to threeyears and thebody is also very

efficient atreabsorbing it. Many

common foods arefortified with B12 such

as fortified breakfastcereals (check the

ingredients label), yeastextracts (eg Marmite or low salt

Meridian Yeast Extract with AddedB12), vegetable margarines and soya milk.

Ensure a daily serving of these types of food ortake a daily B12 supplement.

Vitamins B6, B12 and folic acid are alsonecessary for helping to keep the arteries healthy.

10 Nutrition in a Nutshell

Vitamin A (Beta-Carotene)AntioxidantVision, bone and teethdevelopment,growth andtissue repairCarrots, SweetPotatoes,Red/YellowPeppers, Tomatoes,Green Leafy Vegetables,Watercress, Mangoes, Apricots,Pumpkins, Cantaloupe Melon,Romaine Lettuce

B Group VitaminsB1 Thiamin, B2 Riboflavin, B3Niacin, B5 Pantothenic Acid, B6Pyridoxine, Biotin, Folic AcidAbsorption of energy, proteinand fats, cell growth and nervefunctionBrazil Nuts, Hazelnuts,Almonds, Green LeafyVegetables, Brewer’s Yeast,Wholegrains, Beansprouts,Broad Beans, Bananas,Avocados, Mushrooms,Wheatgerm, Currants, SoyaMock Meats, Yeast Extract,Peanuts, Peas

Vitamin B12 Nerve formation, red blood cellproduction and allows us touse nutrients such as proteinFortified products, includingSoya Milks, Yeast Extract (egMarmite), Breakfast Cerealsand Margarines, Soya MockMeats or take a dailysupplement

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Calcium Calcium is important for healthy bones and teethand for the working of muscles. It is virtuallyabsent from meat products. Excessive amountsof animal protein (from meat, milk, fish andeggs) in the diet can actually leach calcium fromthe bones – weakening the skeleton and leadingto osteoporosis. This is because animal proteincontains sulphur amino acids which formsulphuric acid in the body. We counter thisacidifying impact by releasing calcium from ourbones. Ironically, nations that consume the mostcows’ milk have the highest incidences offractures due to osteoporosis. (See our Break-Free materials at www.viva.org.uk/health.)

Therefore it is much healthier to obtaincalcium from plants than from dairy. Calcium isfound in dark green leafy vegetables such asbroccoli, kale, watercress and cabbage, pulses,dried fruits, tahini (sesame seed butter used tomake hummus) and nuts and seeds (particularlyalmonds and sesame seeds). Many soya milks

are fortified with calcium so that they contain asimilar amount as cows’ milk.

IronIron deficiency affects one in eight women ofchild-bearing age in the UK (who lose iron eachmonth in the menstrual flow). However, all theworld's leading health advisory bodies agree thatmeat-eaters are just as likely to suffer from irondeficiency anaemia as vegetarians. Everyone –especially women – should ensure a good supplyof iron in their diet. It's needed for healthy redblood cells to transport oxygen to all parts of thebody. Good sources of iron include baked beans,wholemeal bread, leafy green vegetables, driedfruit (particularly apricots and figs), cocoa,pulses (all types of beans, peas, lentils) andpumpkin seeds. Vitamin C increases theabsorption of iron by a massive factor of four –another reason why fresh vegetables and fruitsare so important in the diet.

Veggie Vitamins and Other Good Things!

Many reputable health organisations including the World Health Organisation, American DieteticAssociation, Australian Medical Association and the British Medical Association, all agree thatvegetarian and vegan diets can lead to superb states of health. Any person who changes to acompletely plant-based diet is greatly improving their chance of avoiding a number of deadlydiseases. In the process you will help to bring an end to the horrors of factory farming and help tostop the onslaught which is destroying the world's oceans; you will also begin to offer hope to theworld's starving peoples and will help the environment start to recover.

Vitamin CFor healthy skin, teeth, bonesand connective tissue. Aidsiron absorption, important indisease resistance and forproperfunctioning ofthe immunesystemOranges,Grapefruit,Broccoli,Spinach,Cabbage, Blackcurrants,Strawberries, Green Peppers

Vitamin DEssential for the absorption ofcalcium and phosphate.(Sunlight enables the body tomake Vitamin D in the skin).Supports the immune systemSunlight on the skin, FortifiedMargarine, Fortified BreakfastCereals, Fortified Soya Milk

Vitamin EAntioxidantHelps protect the skin from UVdamage; needed for lungmembranes; stops fats in cellmembranes going rancidVegetable Oils, Wheatgerm,Wholegrains, Tomatoes, Nuts(esp. Almonds), Sunflower andother Seeds, Avocados,Asparagus,Spinach,Apples,Carrots,Celery

Vitamin KEssential for blood clotting.Half our requirements can bemade by bacteria in the gutBroccoli, Lettuce, Cabbage,Spinach

CalciumBone and teeth structure;muscle contractions; bloodclotting and nervous system.Also vital to some hormonesSesame Seeds and otherseeds, Pulses (Tofu from Soya,all types of Beans, Peas,Lentils), Broccoli, Watercressand other Green Leafy Veg,Swede, Almonds, Brazil Nuts,Fortified Soya Milk

IronVital for red blood cellproduction to transport oxygenaround the body and energyproductionBeans, Lentils, Peas, Broccoli,Spinach, Cabbage,Wholegrains, Dried Apricots,Prunes, Figs, Dates, PumpkinSeeds, Black Treacle, Cocoa,Turmeric, Thyme

IodineMakes thyroid hormones: vitalfor regulating metabolismGreen Leafy Vegetables,Asparagus, Sea Vegetables (egKelp), Vecon Vegetable Stock,Strawberries

MagnesiumSkeletal formation,metabolism, production ofDNA, energy and muscle andnerve functionGreen Leafy Vegetables, Nuts(eg Cashews, Almonds),

Avocados, Wholegrains,Bananas, Apricots,Apples, Prunes

PotassiumFluid balance, muscle andnerve impulse function, heartmuscle functionFennel, Brussel Sprouts,Broccoli, Aubergine, CantaloupeMelon, Tomatoes, Parsley,Cucumber, Turmeric,Apricots, Ginger Root,Strawberries,Avocados, Bananas,Cauliflower,Cabbage, Almonds

ZincInvolved inmetabolism, woundhealing and immunity.Also essential forhealthy sperm, skin,taste and smell!Lentils, Peas, Beans (incTofu from Soya),Wholegrains (eg Rice, Breadetc), Green Leafy Veg, Nuts andSeeds (esp. Pumpkin Seeds),Brewer’s Yeast, Basil, Thyme

OthersSelenium, Cobalt, Copper,Manganese, MolybdenumDental, skeleton and skinhealth, hair and red blood cellgrowth and metabolismSpinach, Broccoli, Peas, Beans,Lentils, Brewers Yeast, Almonds,Bananas, Potatoes, Wholegrains,Legumes, Beans, Seaweeds

ISBN 978-0-9561093-7-8

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