Vegan nutrition

Vegan nutrition is an important part of the life of a vegan.

For general information on Veganism see the main Vegan article

Obtaining adequate nutrition

The best way for any person, Vegan or not, to attain adequate nutrition is to eat a variety of foods from different food groups (see Food pyramid and the Vegan Society's nutrition pages). Since choice is limited in a vegan diet, vegans do need to pay attention to what they eat to avoid nutrient deficiencies. The flip side of this risk is that a vegan diet has the advantage of avoiding the health risks associated with the excess intake of fat and cholesterol present in fatty meat, cheese and eggs.

Protein, Amino Acids and veganism

The American Dietetic Association states that "plant sources of protein alone can provide adequate amounts of essential amino acids if a variety of plant foods are consumed and energy needs are met." However, it is important for vegetarians and vegans to be conscious of their intake of protein, B12, calcium and other nutrients. As many health-conscious people know, large intakes of protein, such as the amounts commonly intaken by meat-eating people can cause gout, low calcium and a plethora of other unpleasantries.

Vitamins and minerals

The needs for various minerals and vitamins will be met by eating a wide variety of unprocessed foods. Vitamin B12 can be obtained in some yeast extracts (check labels) and other fortified products such as soya milks. 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 to avoid the health dangers associated with the elevated homocysteine levels that can result from B12 deficiency.

Iron and Iodine

British vegans should ensure they get adequate iodine, since intake of iodine in the UK is usually via dairy products rather than iodized salt.

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. Nevertheless, the Society quotes research to show that iron deficiency is no more prevalent in vegans that in the general population.

Fatty acids

Omega-3 fatty acids can be obtained from vegan sources such as fresh, cold pressed flaxseed or canola (rapeseed) oils, as well as in walnuts and dark green leafy vegetables (see 'Essential Fatty Acids in Vegetarian Nutrition'). The importance of omega-3s is illustrated by Officer of the United States Public Health Service, and Chief of the Outpatient Clinic at the Laboratory of Membrane Biophysics and Biochemistry at the National Institute on Alcohol Abuse and Alcoholism, Dr Joseph Hibbeln's 2003 presentation to the UK's Associate Parliamentary Food And Health Forum, in which he explained the connection between omega-3s and the formation of the human brain; Dr Hibbeln points out that the average American's diet is drastically nutritionally deficient, and that the ratio of omega-3 fatty acids is worryingly low.

Dietary Calcium

There is research which shows that vegans have lower levels of calcium in their body, but this is not supported by any research to show that these low levels are harmful. It is thought that vegans are better able to maintain calcium levels in their body than those following higher protein diets (see Langley, 1988, page 77), and also benefit from having good levels of vitamin K and bone-building minerals found in a balanced plant-based diet. 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.

Trans-fats

It is wise for vegans and non-vegans alike to avoid trans fats (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.

Balanced Nutrition

One should note that nutrition is about balance. Too much or too little of one nutrient can be dangerous. Dietary supplementation may be problematic for this reason, 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, although some of these may be out of date with regard to current research (as in B12, where the UK RDA is 1ug but this is generally not regarded as adequate to maintain safe homocysteine levels).

References

• Stephen Walsh Plant Based Nutrition and Health, The Vegan Society 2003, ISBN 0–907337–26–0 (paperback), ISBN 0–907337–27–9 (hardback).
• Gill Langley Vegan Nutrition: a survey of research, The Vegan Society 1988, ISBN 0–907337–15–5