The Vivacious Vegan
HEALTHY VEGANISM
"When I decided to go vegan, I was able to make the 155-pound weight class much easier, and I haven't lost an ounce of muscle. I'm leaner than I used to be, and I have much more energy than I used to."
- Mac Danzig, mixed martial artist (Vegan Outreach)
As seen in religions such as Buddhism, Hinduism, and Jainism as well as in ancient Indian and Mediterranean societies, veganism emerged out of the belief that humans should not cause harm to animals. Because of these beliefs, people chose and continue to choose different eating regimens. Though these eating regimens vary from partial vegetarianism to full veganism, a distinction between vegetarianism and veganism was not made until 1944. More recently, however, the choice to abstain from the consumption of animal products has evolved into a health choice (Suddath, “A Brief History of Veganism”).
Technically, veganism is defined as the elimination of all animal products from daily life, however my focus is specifically on the nutritional regimen outlined by veganism. When regarding veganism as a treatment and prevention of age-related diseases, it is important to understand how to be healthiest while eating a vegan diet. There are several resources out there for vegans such as the Life It Café in Greenville, SC. This café not only serves vegan products, but also gives aspiring vegans new and interesting recipes to make veganism easier.
The following information discusses the important nutrients in a diet and how to best obtain them when eating vegan products. Do not be concerned, however, that the vegan diet does not provides sufficient nutrients to the human body. In fact, the human body evolved to not only metabolize a large variety of plants, but also to eat a plant-based diet (Willett, 125); so as you read the following information, keep in mind that creating meals using fresh vegetables, fruits and other plant-based foods will reward your body with natural essential nutrients.
Mac Danzig, professional mixed martial artist and proud vegan (Mac Danzig).
(Willett, 102)
According to Walter Willett, adults need about eight grams of protein for every twenty pounds of weight (102). Without sufficient protein consumption, immunity and muscle mass will decrease (Vegan Outreach, 20); and while many people worry about consuming enough protein, it is quite uncommon to find a protein deficiency in the United States (Willett, 102). Some of the best sources of vegan proteins include legumes and soy foods such as pistachios, quinoa, seitan, and pumpkin seeds (Vegan Outreach, 20). The following table shows the amount of protein found in common foods eaten in both a typical Western diet and a vegan diet.
PROTEIN
Vitamin B12, a vitamin that defends the nervous system and lowers the risk of heart disease, stroke, and dementia, is the only nutrient that is only found in animal-based products (Vegan Outreach, 18). A deficiency of this vitamin can lead to anemia (Katz, 24). While people who are vegans for longer periods of time without supplementation generally do not shows signs of B-12 deficiencies (Ellis, 253), it is important that vegans take precautionary measures and supplement their diet with a vitamin supplement, multivitamin, or fortified foods. To achieve the recommended dosage of vitamin B-12, one must consume 2.4 micrograms of vitamin B-12 per day (Vegan Outreach, 18).
VITAMIN B12
(Vitamin B-12)
In order to maintain healthy teeth and bones, it is essential that people consume enough calcium. In fact, those who do not receive enough calcium over time are at danger of developing osteoporosis. While dairy products are proven to be the best source of calcium, other sources of calcium include leafy, green vegetables such as bok choy, kale, mustard, and turnip and collard greens ("Calcium in Diet"). These greens also contain vitamin K, magnesium and potassium, all of which are good for the bones. Other great sources of calcium include soy milk, orange juice, and tofu. It is recommended to consume at least six servings of calcium per day (Vegan Outreach, 19). Many dietary supplements also contain calcium and are recommended for those who do not consume this recommended dosage ("Calcium in Diet").
CALCIUM
Playing a crucial role in brain function and development ("Omega-3 Fatty Acids"), there are two types of omega-3 fats that the human body must consume: ALA and DHA. By consuming ALA and DHA, the human body produces a third omega-3 fat called EPA. Dieticians recommend a daily consumption of one serving of ALA and a modest amount of DHA. ALA is easily found in plant foods such as walnuts, flaxseeds, flaxseed oil, and canola oil; however, because DHA is only found in fish, a modest supplement of this fatty acid should be taken in a vegan diet in order to fulfill this nutritional requirement (Vegan Outreach, 19). Symptoms of a deficiency of omega-3 fatty acids include fatigue, dry skin, and even poor circulation ("Omega-3 Fatty Acids).
OMEGA-3
Vitamin D regulates the absorption and excretion of calcium in the body. Though this vitamin is absorbed by exposure to sunlight during the summer, vitamin D absorption is more difficult during the winter months (Vegan Outreach, 20). During these months of low vitamin D absorption, a dose of a 25 microgram supplement is recommended (17).
VITAMIN D
(Walnuts)
Iodine, crucial in healthy thyroid function, is most commonly found in animal-based products; however, there are several soy products, such as soy milk and soy sauce, as well as multi-vitamins which contain this nutrient. Dieticians recommend a dosage ranging from 75 to 150 micrograms of iodine every few days (Vegan Outreach, 20). An iodine deficiency can lead to conditions involving the thyroid such as hypothyroidism and enlargement of the thyroid ("Iodine Deficiency").
IODINE
While iron tends to be better absorbed from meat, vitamin C helps its absorption. Therefore, if a balanced vegan diet is maintained, there is no need to take any iron supplementation (Vegan Outreach, 21).