Health & Nutrition
There are infinite advantages to the vast array of nutrients found in plant foods.
Phytochemicals and fibers are the two categories of nutrients that are the most health promoting and disease fighting. Plants are the only source of these nutrients; they are completely absent in animals. Plants contain thousands of phytochemicals, such as carotenoids, glucosinolates, and flavonoids, which perform a multitude of beneficial functions.
Perm J. 2016 Summer; 20(3): 15-082.
The Power of Education
The vast benefits of plant-based diets are supported by abundant growing research, but for those pondering plant-based diets, the transition or even the thought of it might unleash the fussy child within.
Living a plant-based diet offers the body an educated and intentional approach.
We want to help you along the way so we’ve summarized key information on vitamins & nutrition and linked some scientific data & research materials that support the disease mitigating powers of plant-based cuisine.
SUMMARY OF HEALTH BENEFITS
Plant-based nutrition has exploded in popularity, and advantages have been well documented over the past several decades.
Plant-based diets have been associated with:
Lowering overall and ischemic heart disease mortality
Supporting sustainable weight management
Reducing medication needs
Lowering the risk for most chronic diseases
Decreasing the incidence and severity of high-risk conditions, including obesity, hypertension, hyperlipidemia, and hyperglycemia
Possibly reversing advanced coronary artery disease and type 2 diabetes
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NOTABLE NUTRIENTS
Resource Table: Food Group Recommended Servings Per Day
Although nutrient deficiency can be a common concern for many people when considering plant-based eating, the Academy of Nutrition and Dietetics states that “vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of diseases.”
Read Supporting Article
Because any type of meal plan should be approached with careful thought, it is helpful to note that plant-based diets, including calorie-restricted, weight-loss diets, have been found to be more nutritionally sound than traditional dietary patterns.
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A well-balanced, plant-based diet is composed of vegetables, fruits, whole grains, legumes, herbs, spices, and a small amount of nuts and seeds. Half of the plate should consist of vegetables and fruits because they are filled with fiber, potassium, magnesium, iron, folate, and vitamins C and A.
It is ideal to consume one to one-and-a-half cups of legumes per day.
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PLANT-BASED MACRONUTRITION
All calories come from some combination of carbohydrates, proteins , and fats. Ideally, a healthful diet is loaded with wholesome carbohydrates, moderate in fat, and temperate in protein. The emphasis must be on the quality of the totality of foods coming from whole plant sources as opposed to calculations and perfect ratios.
Carbohydrates
The Institute of Medicine’s adequate intake of carbohydrates is 130g per day for everyone (except during pregnancy and lactation) beginning at age 1 year. Optimal sources of carbohydrates, such as wholesome vegetables, fruits, whole grains, and legumes, are high in fiber and nutrients.
Protein
Adequate intake of protein is based on weight and is estimated at 1.5 g/kg/per day for infants, 1.1 g/kg per day for 1 to 3 year olds, 0.95 g/kg per day for 4 to 13 year olds, 0.85 g/kg per day for 14 to 18 year olds, 0.8 g/kg per day for adults, and 1.1 g/kg per day for pregnant (using prepregnancy weight) and lactating women.
Foods that are particularly rich in protein include legumes, nuts and nut butters, seeds and seed butters, soy foods, and intact whole grains.
Fats
The essential fatty acids are polyunsaturated and include both omega-3 and omega-6 fatty acids.
Omega-3 in the form of alpha linolenic acid is used for energy. These can be found in flaxseeds, hemp-seeds, chia seeds, leafy green vegetables (both terrestrial and marine), soybeans and soy products, walnuts, and wheat germ, as well as in their respective oils.
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PLANT-BASED MICRONUTRITION
Resource Table: Sources of Notable Nutrients
All nutrients, with the exception of vitamin B12 and possibly vitamin D, which is ideally sourced from the skin’s exposure to the sun’s ultraviolet rays, can be found in plants. They are also packaged together with thousands of powerful disease-fighting nutrients that work synergistically to support optimal health.
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Vitamin B12
Vitamin B12, is the only nutrient not directly available from plants. It can be found in fortified plant milks, cereals, or nutritional yeast, however these are not dependable means of achieving B12 requirements. The most reliable method of avoiding deficiency for vegans or anyone else at risk is to take a B12 supplement.
Vitamin D
Vitamin D, or the “sunshine vitamin”, is actually a prohormone produced in the skin upon exposure to ultraviolet B sun radiation and then activated by the liver and kidneys. However, there appears to be a worldwide epidemic of deficiency.
Vitamin D is not widely available from the food supply. A plant-derived version of D3 made by lichen was recently discovered. The simplest way to get this is though Vegan D3 Supplements.
Calcium
Calcium is the most abundant mineral in the human body. Throughout the lifespan, dietary recommendations for adequate intake of calcium fluctuate. Read more here.
Excellent plant sources of calcium include leafy green vegetables—especially bok choy, broccoli, napa cabbage, collard greens, dandelion greens, kale, turnip greens, and watercress—as well as fortified plant milks, calcium-set tofu, dried figs, sesame seeds and tahini, tempeh, almonds and almond butter, oranges, sweet potatoes, and beans.
Iron
Ironically, iron is one of the most abundant metals on Earth and yet iron deficiency is one of the most common. Because plant-sourced iron is susceptible to compounds that inhibit its absorption, the recommendation for vegans and vegetarians is to aim for slightly more iron than non-vegetarians.
Leafy greens and legumes are excellent sources of iron and a multitude of other nutrients. Other good choices include soy products, dark chocolate, blackstrap molasses, sesame seeds, tahini, pumpkin seeds, sunflower seeds, raisins, prunes, and cashews.
Iodine
It is crucial for vegans to be mindful of consuming a source of iodine to avoid thyroid issues. Sources of iodine include iodized salt and sea vegetables. However, it is important to note that iodine is not found in sea salts, gourmet salts, or other salty foods. One half-teaspoon of iodized salt provides the daily recommended 150-µg dose. Read Warnings about iodine in sea vegetables here.
Selenium
Selenium is a potent antioxidant that protects against cellular damage and also plays a role in thyroid hormone regulation, reproduction, and dialpha nucleic acid (DNA) synthesis.
When accessible, one Brazil nut a day is an ideal way of meeting selenium recommendations. Other plant sources include whole grains, legumes, vegetables, seeds, and other nuts.
Zinc
Bioavailability and absorptions of zinc from plants is lower than from animal products, so it’s a good idea to aim for 50% or greater than the recommended dietary allowance by including legumes, cashews and other nuts, seeds, soy products, and whole grains. Preparation methods such as soaking, sprouting, leavening, and fermenting will improve absorption.
Taking a Zinc Supplement is another excellent way to achieve the recommended daily doses.
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Nutritional Research
The Physicians Committee is a nonprofit organization of more than 17,000 physicians who are dedicated to saving and improving human and animal lives through plant-based diets and ethical and effective scientific research.
They promote plant-based diets for good health and disease prevention.
VeganHealth.org provides reviews of the scientific literature related to the health benefits of a vegan diet, discussions about concerns related to vegan nutrition, and recommendations for nutrients that can be low in the diets of some vegans.
Research Articles from the
U.S. National Library of Medicine
