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VEGAN.TXT
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1995-03-13
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VegSocUK Information Sheet
THE VEGETARIAN SOCIETY
___________________________________
VEGAN NUTRITION
A vegan is a strict vegetarian who does not eat any dairy products or eggs.
Some vegans do not eat honey. A well balanced vegan diet can provide all the
essential nutrients you require and shares the same health advantages as a
vegetarian diet.
Nutritional guidelines for vegans are essentially similar to those for
vegetarians. However, vegetarians gain certain nutrients from dairy products
and eggs. Vegans need to ensure their diets contain plant food sources of
these nutrients, the main ones of which are discussed below.
PROTEIN
Obtaining adequate protein on a vegan diet is not a problem. Nuts, seeds,
pulses, wholegrain and grain products and soya products all supply protein.
Previously, it has been thought that plant proteins are of a lower quality
than animal proteins in terms of their essential amino acid content. However,
this is no longer regarded as a problem and eating a balanced diet of plant
foods will provide all the essential amino acids in adequate amounts.
ESSENTIAL FATTY ACIDS
There are two essential fatty acids which must be supplied by the diet. These
are linoleic acid and `-linolenic acid. Essential fatty acids are important
for cell membrane function, cholesterol metabolism and the synthesis of
various metabolites. Good sources of essential fatty acids are vegetable
oils. It is important to have the correct balance between linoleic acid and
`-linolenic acid. It has been suggested that vegans should use soyabean or
rapeseed oils rather than sunflower or corn oils as these help give a better
dietary balance.
VITAMIN B2 (RIBOFLAVIN)
Certain studies have found vegans to have a low intake of the vitamin,
riboflavin. Riboflavin is important in converting protein, fats and
carbohydrates into energy, and the synthesis and repair of body tissues. Good
sources of riboflavin include whole grains, mushrooms, almonds, leafy green
vegetables and yeast extracts.
VITAMIN B12
Vitamin B12 is found primarily in meat, dairy products and eggs and is absent
from plant foods. Considerable research has been carried out into possible
plant sources of B12. Fermented soya products, seaweeds and algae such as
spirulina have all been proposed as containing significant amounts of B12.
However, the present consensus is that any B12 present in plant foods is
likely to be in a form unavailable to humans and so these foods should not be
relied upon as safe sources.
Vitamin B12 is important in the formation of red blood cells and the
maintenence of a healthy nervous system. When deficiency does occur it is
more likely to be due to a failure to absorb B12 from the intestine than a
dietary deficiency.
Vegans can obtain B12 from a wide range of foods which have been fortified
with the vitamin. These include certain yeast extracts, veggieburger mixes,
breakfast cereals, vegetable margarines and soya milks. You should check the
packaging to see which individual products are fortified with B12.
VITAMIN D
Vitamin D is present in oily fish, eggs and dairy products in variable
amounts. It is not found in plant foods. However, vegans can obtain vitamin D
from vegetable margarines, some soya milks and certain other foods which are
fortified with the vitamin.
Vitamin D is also synthesised by the skin when exposed to sunlight. Synthesis
of vitamin D in this way is usually adequate to supply all the body's
requirements. Most vegans will obtain sufficient vitamin D providing they
spend time outdoors on bright days. Fortified foods further ensure adequate
amounts.
Vegans who may be confined indoors may be recommended a vitamin D supplement.
Also, infants who are seldom oudoors or who are dark-skinned may require
supplements. Asian vegans may also be at risk of deficiency, particularly
Asian women who may be required to keep their skin covered for cultural
reasons.
CALCIUM
The major source of calcium in British diets is generally milk and dairy
products. Vegans can obtain adequate calcium from plant foods. Good sources
include tofu, leafy green vegetables, watercress, dried fruit, seeds and
nuts. Also, white bread is fortified with calcium, as are some soya milks.
Hard water can also provide significant amounts of calcium.
IODINE
Milk is the primary source of iodine in the British diet and studies have
indicated some vegans may have a low iodine intake. Seaweeds are a good
source of iodine, and vegetables and grains can contain iodine depending on
the amounts in the soil.
___________________________________
Protein, vitamin B12 and calcium are
discussed in more depth on other infosheets.
___________________________________
INFANTS
It is perfectly possible to bring up a child on a vegan diet. Vegan children
should be given plenty of nutrient rich foods and need good sources of
protein, calcium, vitamin B12 and vitamin D. High fibre foods can fill up a
child without filling their nutritional needs as well as interfering with
mineral absorption from the intestine. For these reasons, foods high in fibre
shouldn't be overused.
___________________________________
VEGAN STORECUPBOARD
Dairy products can largely be replaced with various soya products. There are
several brands of soya milk. It can be purchased either sweetened or
unsweetened, plain or flavoured. Different brands may be fortified with
vitamin B12, vitamin D and calcium.
Soya cheeses, yoghurts and cream are all available from health food stores.
Eggs can be replaced in recipes by commercial egg replacer products, also
available from health food stores.
The Vegan Society's Animal-Free Shopper is a useful guide for vegan shoppers
and includes suitable cosmetics, supplements, clothing and various household
goods as well as food products. Animal-Free Shopper is available from the
Vegetarian Society's Merchandise Unit, cost #4.50 plus #1.00 p&p.
___________________________________
FURTHER READING
INFOSHEETS
Basic Nutrition
Calcium
Iron
Protein
Soya & Mycoprotein
Vitamin B12
BOOKS
The Vegetarian Society's Merchandise Unit sells a wide range of vegan
cookbooks. See the Vegetarian Booklist for details.
___________________________________
FURTHER INFORMATION
The Vegan Society,
7 Battle Road, St Leonards-on-Sea, East Sussex, TN37 7AA.
___________________________________
//
This article is copyright to the Vegetarian Society (UK), but may be freely
copied for non-commercial use provided it is kept intact, not altered
and these lines are included.
For futher information contact: The Vegetarian Society, Parkdale, Dunham Road,
Altrincham, Cheshire WA14 4QG, England. Tel: (England) 061 928 0793
email: vegsoc@vegsoc.demon.co.uk
//
[The text of this file was obtained from the Vegetarian Society (UK) in
March 1995.]