Q: Is being a vegetarian or vegan healthy?
A: In its 2003 position
paper on vegetarian diets, the American Dietetic Association reported
that vegan and vegetarian diets "are appropriate for all stages of the
life cycle, including during pregnancy, lactation, infancy, childhood,
and adolescence." According to the ADA, "vegetarians also show lower
blood cholesterol levels; lower blood pressure; and lower rates of hypertension,
type 2 diabetes, and prostate and colon cancer." Vegans benefit as well
-- cow's milk contains significant amounts of saturated fat, while eggs
contain large amounts of cholesterol, making regular use of them contributors
to cardiovascular disease.
Vegan foods, such as whole grains, vegetables, fruits,
and beans, are low in fat, contain no cholesterol, and are rich in fiber
and nutrients. Vegans can get all the nutrients they need: protein from
legumes (e.g., beans, tofu, peanuts) and grains (e.g., rice, corn, whole
wheat breads and pastas); calcium from broccoli, kale, collard greens,
tofu, fortified juices and soy milks; iron from chickpeas, spinach,
pinto beans, and soy products; and B12 from fortified foods or supplements."
As with any diet, a fully nutritious vegan or vegetarian
diet will require some small amount of planning. However, as evidenced
by the ADA's position and the thousands of people becoming vegetarian
every day, a veg diet is widely understood to be a healthy one, and
for many people it proves to be the healthiest diet of all.
For more information, see PCRM's
information on vegan diets.
Q: Where do vegetarians and vegans
get the necessary vitamin B-12?
A: Vitamin B12 is needed by vegetarians and non-vegetarians
alike, to prevent anemia, and for healthy nerves and blood vessels.
The latest information suggests that acquiring enough B12 is not as
difficult as it was once thought. The requirement for vitamin B12 is
very low. Vitamin B12 is needed for cell division and blood formation.
It is especially important that infants, children, and pregnant or lactating
women to have reliable sources of vitamin B12 in their diets. If you
are concerned about getting enough B12, there are many foods which are
fortified with B12, in addition to vitamin supplements. Non-animal sources
include Nutri-Grain cereal and Red Star T-6635+ nutritional yeast, as
well as many soy products fortified with B-12. Vegan health experts
suggest that vegans choose one of these ways to fortify their intake
of B-12 and ensure good health.
Q: Where do vegans get the
necessary protein?
A: Contrary to public opinion, vegetarians and vegans receive adequate
protein from a well-balanced diet comprised of plant foods, including
soy milk, soy burgers and other products, animal-free "cheese,"
nuts, beans, seeds, grains, and vegetables, among other products. Virginia
Messina, MPH, RD, and Mark Messina, PhD, renowned experts on veg health,
recommend that vegans receive 0.4 grams of protein per day for every
pound of healthy body weight. If a vegan consumes adequate calories
and eats a variety of foods, it is very difficult not to get enough
protein. This is true for athletes as well. It's important to note that
“food combining,” though once thought to be necessary, is
in actuality not necessary to get adequate protein.
Q: Where do vegans get the necessary calcium?
A: Adequate intakes of calcium vary according to one's
age, with people who are older in age generally requiring higher daily
intake of calcium. Excellent vegan sources of calcium include: collard
greens, broccoli, kale, turnip greens, and tofu prepared with calcium
all contain high quantities of calcium. Here are some average calcium
content numbers for common vegan products:
-- calcium-set tofu (120-200 mg per 0.5 cup)
-- fortified soy milk (200-300 mg per cup)
-- dried figs (50 mg per fig)
-- fortified orange juice (250 mg per cup)
-- collard greens (180 mg per 0.5 cup)
-- sesame seeds (180 mg per 2 Tbsp)
-- baked beans (130 mg per cup)
-- broccoli (90 mg per 0.5 cup)
-- almonds (50 mg per 2 Tbsp)
-- kale (50 mg per 0.5 cup)
Q: Where do vegans and vegetarians
get the necessary iron?
A: Good sources of iron include: dried beans, spinach,
chard, beet greens, blackstrap molasses, bulgur, prune juice, and dried
fruit. To increase the amount of iron absorbed at a meal eat a food
containing vitamin C, such as citrus fruit or juices, tomatoes, or broccoli.
Cooking food in iron cookware also adds to iron intake.
