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Here a quote from a book. I don't know if this is really true or not, because I am also a vegeterian.

Quote:
Unless they choose a proper balance of foods, strict vegetarians are at risk for several deficiencies, especially vitamin B12. The other nutrients at risk are riboflavin, calcium, iron, and the essential amino acids lysine and methionine. Vegetarian children not exposed to sunlight are at risk for vitamin D deficiency. Zinc deficiency can occur in vegans because the phytic acid in whole grains binds zinc, and there is little zinc in fruits and vegetables. Since B12 is present only in animal foods and a limited number of specially fortified foods, vegans should probably take B12 supplements prescribed by a physician. Further, the symptoms of vegetarianism
may include protein deficiency, amino acid and mineral depletion coupled with chronic low levels of energy.
 

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Well, I'm not sure I can read that, can you make the font size any larger?

What book?

The biggest concern is B12, but the others, it's a concern for everyone. I have a feeling that whoever wrote it is confused a little, "symptoms of vegetarianism
may include protein deficiency, amino acid and..." Amino acids are protein. Although the rest sounds like stereotyping, low levels of energy...

Interesting second post.
 

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My mother eats meat and has severe iron deficiency. I have to constantly remind her to eat the right foods and take her iron pills. Deficiencies are a worry for everyone, not only veg*ns.

I've been veg*n for about a decade (several years vegetarian, a couple vegan) and haven't been deficient in anything but vitamin D, which is primarily obtained from sunlight. (Now I supplement and my D levels are better.) Try to eat right, supplement if necessary and most people will be just fine.
 

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Personally I think the whole thing doesn't make much sense.

Quote:
Unless they choose a proper balance of foods, strict vegetarians are at risk for several deficiencies, especially vitamin B12.
is true if you take the word strict vegetarians out, anyone who doesn't eat a proper balance of foods is at risk of deficencies! Furthermore "symptoms of vegetarianism" makes it sound like vegetarianism is an illness! The whole thing just comes across as a shambles, where on earth is it from?

I think what this article or whatever has done is confused the fact that strict vegetarians should either supplement or eat fortified foods, with the misconceptions about the vegan diet that just aren't true (such as that it can lead to protein deficency... it's very hard not to get adequete protein in your diet if you're eating enough food!) and has written the article as if it is telling you some factual truths about the "risks" of a vegan diet... but actually it's told of nothing at all, just that if you don't eat a healthy diet, you wont be healthy!
 

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Everyone is at risk of having nutritional deficiencies if they don't eat "a proper balance of foods".

Vegans (aka strict vegetarians), in general, are more at risk for a few particular nutritional deficiencies, depending on how they eat. One thing that is true for all vegans is they need to find a reliable source of vitamin B12 since that's not available in any non-fortified/non-supplemented vegan diet.

Generally speaking, vegans and vegetarians should pay a little extra attention to make sure they get things like calcium protein, iron, omega 3s, and of course B12. That's not usually a problem for someone who eats plenty of a wide variety of plant foods (both cooked and raw, some fortified, and definately some legumes).

And generally speaking, non-veg folks should pay a little extra attention to ensure they get enough fiber, beta-carotene, vitamin C, and not too much cholesterol. That's often a problem for anyone eating the Standard American Diet (most Americans don't eat enough fruits and veggies), but it's not a problem for anyone who eats "mostly plants."

And everyone needs to find a good source of vitamin D. Luckily, it's been added to most milks, dairy and non, so anyone who regularly consumes fortified milks (cow's milk, soy milk, almond milk) should be OK on that front.
 

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First of all, welcome to VB to Bilbi!

Just wanted to add, in case our new friend Bilbi here is not aware, that the B12 supplements eaten by vegans and strict vegetarians are also vegan. Thanks to science we can eat a diet completely without any animal foods, which I believe is the more compassionate choice.
 

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Amazing that vegans get so much concern over their diet, yet people with high cholestrol, blood pressure, sugar, and other problems caused primarily by diet get mostly pills.

I was iron deficient-since changing to a vegan diet its normal.
Just being vegan and immersed in the information surrounding it should raise your awareness of nutrition. I've probably always needed to supplement vit. d for instince, but only after going veg took notice.
Reading labels can help influence a lot of change!

Please tell us what book that's from. Is that an actual quote?
 

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I guess 'the absolute truth' can be misinformed, then. Not surprising when you consider there have been more scientific journals and books translated into Spanish in the last year than into Arabic in the last 700.
 

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Quote:
Originally Posted by silva View Post

Amazing that vegans get so much concern over their diet, yet people with high cholestrol, blood pressure, sugar, and other problems caused primarily by diet get mostly pills.
So true!
 

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It's vague, but could be true, especially for people who don't take a sublingual B12 and those that are on calorie-restricted or processed-food diets and don't eat enough fruits/vegetables.
 

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Discussion Starter · #16 ·

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Quote:
Vegetarian children not exposed to sunlight are at risk for vitamin D deficiency.
That sounds like us vegetarians keep our kids in a cupboard somewhere.
 
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