If you’re one of these adults thinking of switching to a vegan lifestyle, then here are some key nutritional areas to think about before you take the leap.

THE ESSENTIALS TO A VEGAN DIET

PROTEIN

The big question always asked by those wanting to follow a vegan lifestyle is how can you get enough protein? There are plentiful sources of protein in vegan diets – legumes, grains, nuts and seeds. However, keep in mind plant sources of protein are of lower quality than animal sources so this means they cannot be used as efficiently by the body. The exception to this is soya, which has a similar protein quality to animal proteins.

VITAMIN A

Vitamin A is another essential item to be added to the grocery list. Yellow/orange vegetables such as carrots, squash and sweet potato are high in betacarotene. These can then be converted into vitamin A in our bodies, although for some people this conversion process does not work well. Vitamin A is important for the immune system, skin health and vision. A lack of vitamin A can leave you prone to frequent respiratory infections or poor night vision.

VITAMIN B12

Our bodies need B12 for a number of functions, for example, it is important for nerve health, immune function and red blood cell formation. Low levels can cause many symptoms including fatigue, pins and needles, muscle weakness, depression and difficulties with memory. Research has found vegans are often low in B12. This vitamin is found primarily in animal foods. In vegan diets seaweeds or fermented foods contain some B12, however it is not in a bio-effective form in these foods.

VITAMIN D

Vitamin D promotes good bone health and is important for the immune system. Low levels are associated with many chronic diseases. Some types of mushrooms and fortified foods provide low levels of vitamin D in vegan diets. However, these foods contain vitamin D2, rather than the superior vitamin D3 form which is better utilised in the body. The government’s recommendation for vitamin D intake is 10μg per day (which is difficult for anyone to achieve from diet alone) and many nutritional therapy practitioners are recommending higher intakes than this. Most people are low in vitamin D, not just vegans.

CALCIUM

Good vegan sources of calcium include kale, broccoli, rocket and almonds. Most dark leafy greens will provide a source of calcium. Another option for an adequate intake of calcium is through fortified non-dairy milks. Coconut, hemp or almond milk are the preferred choices; and plain soya yoghurt or tofu which provide both calcium and protein. Beans are also another source – soybeans, white beans and pinto beans all include calcium.

IODINE

A regular intake of iodine is necessary as it cannot be stored in the body for long periods. A 2003 study found that 80% of vegans were deficient in iodine¹. Iodine is required to produce thyroid hormones which are necessary for our growth and metabolism. Vegan women who are pregnant or breastfeeding should increase their iodine intake. Seaweed, something that can easily be bought in supermarkets, is a useful source of iodine for vegans (although a caution here is that iodine levels can vary in seaweed). You can also find it in supplement form as ‘kelp’ (which is a type of seaweed) – look for one that provides a consistent level of iodine.

IRON

Iron rich foods include spinach, beets, bok choy, asparagus, seeds, pulses and tofu. Foods rich in vitamin C, such as dark green vegetables and citrus will increase iron absorption. Irrespective of dietary preferences, women during their menstrual years, and young girls particularly, should consider supplementing their diet with iron as their need for iron is greater (a good multivitamin/mineral will provide an adequate amount for most people).

ZINC

Zinc is vital for cell growth, immune strength and supports the reproductive and nervous systems. Vegan sources of zinc can be found in cashews, chickpeas, hemp and pumpkin seeds. Soaking or fermenting foods can increase nutrient bioavailability.

OMEGA 3

A non-vegan would typically find sources of omega 3 in oily fish. However, for vegans, omega-3 fatty acids can be found in flax seeds, soybeans and walnuts. Omega 3 from algae is also now available. Omega 3 is important for proper cognitive function and development, vision as well as maintaining cardiovascular health.

GROCERY CART MUST-HAVES

As with any diet, food choices and variety are important. There are plenty of unhealthy vegan foods (e.g. foods high in sugar etc) and some people eat a restricted diet with limited food types. Eat a rainbow of foods every day and over the week aim to eat a wide variety of different foods. Below is a list of foods that are usually accessible to everyone and can be a great alternative to meat or fish:

• Legumes e.g. soy, pinto, chickpea
• Whole grains – e.g. quinoa, buckwheat, rye, spelt, rice, oats
• Dark leafy greens – e.g. spinach, broccoli, rocket, bok choy
• Yellow/orange vegetables – e.g. sweet potato, carrots, swede, peppers
• Berries – e.g. blueberries, raspberries, strawberries
• Seeds – e.g. flaxseed, hemp, chia, pumpkin, sunflower
• Nuts – e.g. walnuts, almonds, hazelnuts, Brazil, cashews
• Fermented foods – e.g. water kefir, homemade sauerkraut, soya yoghurt
• Fresh herbs and spices

Article by Clare Daley, nutritional therapist at Cytoplan.

Cytoplan Ltd provides  an innovative range of science-based nutritional supplements supplying the needs of healthcare professionals and consumers.

REFERENCES

1. Krajčovičová-Kudláčková M. et al. (2003) ‘Iodine Deficiency in Vegetarians and Vegans’. Ann Nutr Metab, 47:183–185.

The post Nutrition essentials for a vegan diet appeared first on Wellbeing Magazine.

In general terms there has been a decline in the amount of vegetables eaten and its still lower now than it was after the Second World War. This is mainly due to price, availability and the fact that our hatred of vegetables is entrenched into our culture. People know they should “eat their greens” but it doesn’t mean they actually go through with that sentiment. Despite the rise in popularity of juicing, we’re still having to disguise vegetables in a form that’s easy to swallow. Not a fan of juicing, I prefer vegetables cooked in their natural state and then doused in olive oil, herbs and garlic. Researchers at Stanford University have found that describing vegetables differently raises their appeal e.g. “dynamic chilli and lime seasoned beets” rather than just “beets”. They found that 25% more people chose vegetables if they were labelled in an indulgent way. So what can be done to entice us to embrace our vegetables? Our Planet Our Health (www.wellcome.ac.uk for more information) is teaming up with UK supermarkets to encourage consumers to eat more fruit, vegetables and plant based foods. Trials will include differing shelving arrangements to entice the consumer and placing vegetarian options next to the meat options. Another great initiative is Peas Please (Go to foodfoundation.org.uk for more information). Here various companies are pledging to increase the appeal of vegetables. We have seen the growth of gardening at schools helped by such initiatives as the the RHS Campaign for School Gardens to smaller initiatives like Urban Seedling with allotment waiting lists risings.

Social media is helping. Today as an Instagram user I am very happy to announce but only in a loud whisper that we seem to be falling in love with vegetables due mostly to the plant based/vegan movement. As meat consumption declines, we are embracing more vegan/vegetarian food, and with this our vegetable interest is increasing. My feed is full of stunning pictures of peas, wild garlic, kale everywhere, purple hummus, celeriac and plates full of wilted spinach. Many restaurants I visit are now embracing vegan options more than ever and I’m not just talking about a plate of plain pasta anymore. Our tastes it seems are slowly changing. Some of this is being driven by ethical considerations and some to do with health. It appears we are not eating vegetables through penance anymore but because we might actually want to eat them. However this is still a niche area. It takes time – many people until fairly recently didn’t know what do with a bag of lentils, let alone how to make vegetables amazing. We were in need of much inspiration. Being shown how to cook them properly helps and Yotam Ottolenghi paved the way. After his wonderful book Plenty followed by Plenty More there came a plethora of similar cook books giving vegetables the spotlight for the first time. Nigel Slater’s Tender and Hugh Fernley Whittingstall’s River Cottage Veg showed us what we could do to make vegetables the main event. Food habits can change fairly fast so there is no reason to be too pessimistic that things won’t continue to change.

Certainly going vegan or plant based is the fastest trend of 2018. With this has come a tidal wave of vegetable recipes. In fact much of the world is shifting to plant based and that looks set to stay. Millennials are certainly drivers of this shift as they have more global awareness of what is happening around them. In the UK the number of people calling themselves vegan has risen 350%. With the rise of celebrities and athletes endorsing a plant based or vegan diet together with documentaries or “advocacy films” on plant based diets like Forks Over Knives, What the Health, Earthlings, Vegucated, Planeat and From the Ground Up, consumers have more awareness than ever before. Seeing the brutality of the meat, diary and egg industry in detail, can soon put you off your meal it seems. It is no wonder that after seeing such scenes people are taking a hard look at what they eating and where it comes from.

Being plant based does not necessarily mean the end of days for meat, but there is a shift to eating far less red meat than we previously have done. The high street is adapting to this with incredible speed. Big chains such as Marks & Spencer and Pret a Manger have introduced vegan ranges, Wagamama has a new vegan menu, Pizza Hut recently joined Pizza Express and Zizzi in offering vegan pizzas, while last year Guinness went vegan and stopped using fish bladders in its brewing process, after two and a half centuries. It’s not just more elitist outlets that are on the bandwagon, even Greggs are promising to sell 15 million portions of vegetables from now until 2020 in salads and sandwiches.

Kate’s top tips for eating more greens/ going plant based

1. Ask yourself why you are going plant based – keep this as a motivating factor.
2. Go slow – you don’t have to give up all animal based foods overnight!
3. Be prepared to spend more time cooking – after a while it will become second nature, but like all new eating regimes you need adjustment time!
4. Try not to focus on the foods you can’t eat but the foods you can.
5. If you’re trying to increase your vegetables use herbs, spices, olive oil, lemon juice, chilli to jazz them up! Don’t overcook them!
6. You can always try a few days a week plant based and the rest of the week stay with your normal diet and see how you feel.
7. Going fully vegan is an entirely personal choice. If you choose this, check your risk factors for certain diseases. Get your iron, ferritin, B12, calcium, and magnesium checked. It’s not that a vegan diet can’t give you vitamins, it’s that I’ve come across vegans (and non vegans!) who just eat pizza!
8. If you don’t feel well on a plant based diet, don’t worry, it’s not for everyone.
9. Hang out at the frozen vegetable section, as well as the fresh. If you can’t cook, a quick and simple soup with stock is easy!
10. Invest in some good vegetable/Vegetarian cook books.

I recommend:

Plenty and Plenty More – Yotam Ottelenghi
On vegetables – Jeremy Fox
River Cottage Veg Every Day – Hugh Fernley-Whittinghstall
The Book of Greens – Jean Louise
Six Seasons – Joshua McFadden
Tender – Nigel Slater

The post The Future’s Bright, The Future’s Green appeared first on Wellbeing Magazine.