beforewisdom
September 27th, 2004, 08:37 AM
From
http://www.veganmd.org/september2003.html
" 1. Vegan Diets Deficient in Three Nutrients?
Well, Meateaters are Deficient in Seven!
The latest data on the dietary intakes of vegans was just published last month.[1] The diets of about 100 vegans were recorded for a week and were found deficient in calcium, iodine and vitamin B12. Using the same standards, though, the standard American diet are deficient in 7 nutrients! The diet of your average American is not only also deficient in calcium and iodine, it's deficient in vitamin C, vitamin E, fiber, folate, and magnesium as well.[2]
Not only does the American public have over twice as many nutritional deficiencies in their diets, vegans were shown to have higher intakes of 16 out of the 19 nutrients studied, includeing calcium. The vegans were getting more than enough protein on average and three times more vitamin C, three times more vitamin E, three times more fiber. Vegans got twice the folate, twice the magnesium, twice the copper, twice the manganese.
And of course the vegans had twice the fruit and vegetable intake and half the saturated fat intake, meeting the new 2003 World Health Organization guidelines for fat intake and weight control.[3] Almost 2/3 of Americans are overweight.[4] In contrast, only 11% of the vegans were overweight. Almost one in three Americans are obese.[4] Zero of the 98 vegans in this study were obese.
So when a meateater asks you "Where you get your B12?" You can counter with "Where do you get your vitamin C, vitamin E, fiber, folate, and magnesium? And while you're at it, you can ask them how they keep their sodium, saturated fat, total fat and cholesterol intake under control (not to mention their weight).[5] "
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Other problems tend to be omega 3 fatty acids ( 2 tablespoons of flax a day ), vitamin D, and water ( 2 qts a day minimum ).
Inadequate intake of fresh vegetables and fruits is a common problem for everyone, not just veg*ns, but suprisingly it does exist in the veg*n community.
Transfats are another problem.
So is eating a lot of sweeteners, sweets, refined carbs, flour products, sodium, and processed foods.
The links at the site in my signature have pointers to good, user friendly articles about all of these topics.
If you feel anything less then "great!" taking some time to make sure you are getting everything you need and minimizing the crap could pay off very well for you.
FYI
Steve
http://www.veganmd.org/september2003.html
" 1. Vegan Diets Deficient in Three Nutrients?
Well, Meateaters are Deficient in Seven!
The latest data on the dietary intakes of vegans was just published last month.[1] The diets of about 100 vegans were recorded for a week and were found deficient in calcium, iodine and vitamin B12. Using the same standards, though, the standard American diet are deficient in 7 nutrients! The diet of your average American is not only also deficient in calcium and iodine, it's deficient in vitamin C, vitamin E, fiber, folate, and magnesium as well.[2]
Not only does the American public have over twice as many nutritional deficiencies in their diets, vegans were shown to have higher intakes of 16 out of the 19 nutrients studied, includeing calcium. The vegans were getting more than enough protein on average and three times more vitamin C, three times more vitamin E, three times more fiber. Vegans got twice the folate, twice the magnesium, twice the copper, twice the manganese.
And of course the vegans had twice the fruit and vegetable intake and half the saturated fat intake, meeting the new 2003 World Health Organization guidelines for fat intake and weight control.[3] Almost 2/3 of Americans are overweight.[4] In contrast, only 11% of the vegans were overweight. Almost one in three Americans are obese.[4] Zero of the 98 vegans in this study were obese.
So when a meateater asks you "Where you get your B12?" You can counter with "Where do you get your vitamin C, vitamin E, fiber, folate, and magnesium? And while you're at it, you can ask them how they keep their sodium, saturated fat, total fat and cholesterol intake under control (not to mention their weight).[5] "
#################
Other problems tend to be omega 3 fatty acids ( 2 tablespoons of flax a day ), vitamin D, and water ( 2 qts a day minimum ).
Inadequate intake of fresh vegetables and fruits is a common problem for everyone, not just veg*ns, but suprisingly it does exist in the veg*n community.
Transfats are another problem.
So is eating a lot of sweeteners, sweets, refined carbs, flour products, sodium, and processed foods.
The links at the site in my signature have pointers to good, user friendly articles about all of these topics.
If you feel anything less then "great!" taking some time to make sure you are getting everything you need and minimizing the crap could pay off very well for you.
FYI
Steve