What are the health advantages of a vegan diet? A recent study showed that mortality is reduced by about 15 percent in vegans. Also, vegetarians and vegans have a 28 percent lower risk of cardiovascular disease (when all variables are controlled for, including weight). Vegans have a 16 percent lower risk of cancer. This compares to an 8 percent lower risk for lacto-ovo vegetarians. Vegans have the lowest rates of diabetes of any dietary group, with only 2.9 percent of vegans having diabetes, compared to about 8 percent of the general population. Vegans also have a 40 percent lower risk of cataracts. In addition, both vegetarians and vegans have reduced rates of kidney disease, diverticular disease, endocrine disorders, rheumatoid arthritis, and constipation. Can you get enough protein and all the indispensable amino acids without eating animal products? All vegetables, legumes, seeds, nuts, and grains are protein sources. These provide all the indispensable (essential) amino acids found in meat. So any vegan can easily meet their recommended protein intake, regardless of gender, size, or activity level. Even super-athletes manage well. A diet can be short of protein if it is primarily composed of fruit, or of junk foods, such as chips, fats, refined foods, and sweets, or is very short on calories, as in a poorly designed weight loss diet. Legumes, such as beans, peas, lentils, soy foods, and peanuts, are protein superstars as well as being excellent sources of iron
and zinc. There are plenty of choices within this group, including tofu, tempeh, veggie “meats,” peanut butter, and over 20 varieties of beans. Learning how to easily include these protein-rich foods is an important part of creating a vegan eating pattern. What is the evidence regarding veganism and iron-deficiency? As it turns out, there is no greater risk of iron deficiency anemia among vegans and other vegetarians than among meat-eaters. While the non-heme iron in plant foods is absorbed somewhat differently – typically at a lower percentage – it turns out this manner of absorption is better suited to our needs. So we absorb iron from plant foods more efficiently when we need it, and less efficiently when we don’t. This is actually an advantage, since high serum ferritin levels (indicating lots of stored iron) are linked with heart disease, some cancers, insulin resistance, and diabetes. At the same time, we need to know our sources, and Becoming Vegan, Express Edition gives plenty of information and tables that help. Plant-based diets easily provide ample iron. Some sources are: beans, peas, lentils, and soy foods; pumpkin seeds and oatmeal; and fortified breakfast cereal, blackstrap molasses, and dark chocolate. Also, including a vitamin C source – red peppers or onions in your stir-fry, strawberries with your chocolate – increases iron absorption significantly. What are the best vegan sources of calcium?
Calcium is abundant in a wide assortment of vegetables, particularly the low-oxalate
D status compromises bone health and increases the risk of disease. Low levels
green vegetables. These include bok choy, kale, napa cabbage, watercress, broccoli, and collard, dandelion, mustard, and turnip greens. Other good sources are legumes, calcium-fortified juices, almonds, tahini, and figs. Calcium is added to fortified nondairy milks and tofu, and in both cases, calcium absorption compares favorably with that of cowâ€™s milk, whereas that from greens is higher still. These products can be very helpful in meeting recommended calcium intakes.
of vitamin D are common in populations throughout the world, including in vegan populations. Everyone should strive to meet recommended intakes for vitamin D, especially when their sun exposure is limited. Although some foods are fortified with vitamin D, it can be a challenge to meet needs through diet alone. In this case, a supplement is advised.
Do vegans need to take nutritional supplements? Not necessarily, although supplements can be helpful. Vegans must ensure reliable sources of vitamin B12. This means taking a B12 supplement (at least 25 mcg if daily or 1,000 mcg if two or three times a week) or consuming B12-fortified foods. These foods include nondairy milks, veggie â€œmeats,â€? breakfast cereals, or nutritional yeast- three servings total 4 mcg of vitamin B12 for the day or 100 percent of the daily value is generally sufficient, although amounts vary from one batch to another. To be on the safe side, you may want to take a 1,000-mcg B12 supplement once a week, even if you are using B12-fortified foods. As it turns out, all adults above the age of 50 years, regardless of diet, are advised to use the form of B12 in supplements or fortified foods, as it is better absorbed than that from animal products. While we can produce our own vitamin D when our skin is exposed to ultraviolet B rays (sunlight), this approach has its limitations due to people living at northern latitudes, being indoors, and using sunscreen. There is strong evidence that suboptimal vitamin 34
Is veganism safe for women who are pregnant (or want to become pregnant), as well as women who are lactating? What can you tell us about veganism and these particular dietary needs? Vegan parents-to-be (and their relatives) often take a big, and sometimes nervous, interest in nutrition! A study was done in 1987 in rural Tennessee looking at the health and pregnancy outcomes of 775 pregnant vegan women. Look and behold, they were doing just fine. Their weight gains and the weight of their babies were normal. In fact, the moms had a much lower risk of the medical condition called preeclampsia. Since then, research has established that vegan diets can support excellent health at all stages of the life cycle, including the growth spurts of children and teens. In Becoming Vegan, Express Edition, we took a great deal of care to address potential challenges, and give families clear guidance so that they can relax, proceed with confidence, and enjoy watching their children grow up in fine health.
純素食 在慕尼克的 意外驚喜 A VEGAN SURPRISE IN MUNICH 文/ By : Wayne Furlong
阿標在招呼我的時侯，嘴角掛上一個很大 的微笑。 “對於純素食，在德國這裡是一塊紫色的田 園”他說著，一邊示意我往餐廳裡面座。
皇家多納素食餐廳的主人，餐廳位於慕尼克 的主要火車站旁邊。當我們在說話的時候， 一條數米長的人龍已經從櫃檯伸延到街上。 他們在排隊買一些阿標的純素土耳其小食 炸鷹嘴豆餅，塔布勒沙拉，烤素肉串，
健康的原因，越來越多的德國人 從這個傳 經慢慢適應這一點，而像他這樣的植物性食 品先驅 正在獲得回報。 享用過味美的土耳其烤純素肉與沙律，再吃 果仁糖蜜餅，香濃的土耳其咖啡幫助食物沖
問題。“我們所賣的 全在這裡製造。在德 國有這麼多的人想吃純素和素食品，卻沒有 足夠的人去照顧這些需求，這就是我所說 的 ’紫色田園’”。 36
也有像皇家多納這種意料之外的純素餐館， 打聽下，他們的數量正在增加。在香 ，這 種店也很受肉食
希望阿標是對的，越來越多純素和素食餐廳， 愛上植物為主的飲食習慣，將開始尋求與 所謂的“紫色田野”。此時，若你旅行到慕尼 克，最好走到火車站，尋找皇家多納素餐館 門外排隊的人龍。 你也許已經獲得讓你留下來的靈感，開始自 己的餐廳。
Erbil greeted me with a big smile. "Germany is a purple field for veganism," he said as he motioned for me to take a seat at his restaurant. "What do you mean?" I asked. Erbil is a large man and he has a large personality. He owns The Royal Veggie Doner Restaurant which is just beside Munich´s main railway station. While we spoke, the line of customers stretched from the counter, out the door and for several meters down the street. They were queueing up to buy some of Erbil´s vegan Turkish treats- felafel, tabouli, faux meat doner kebabs, baklava... Erbil looked at the customers as he considered my question. "We sell everything we make here. There are so many people in Germany who want to eat vegan and vegetarian food. Not enough people are catering for the demand. That is what I mean by a `purple field`". Like many places in Europe, Germany has a long cultural tradition of eating animal products, from sausages to milk chocolate, from salted fish to rich cheeses. For reasons of compassion, concern for the environment and health, a growing number of Germans are moving away from this traditional diet. Erbil claims that the food business has been slow to adapt to this and plant food pioneers like himself are reaping the rewards. I had asked to meet Erbil after eating my fill of a delicious vegan kebab with salad and two helpings of vegan baklava washed down with strong Turkish coffee. Europe is notoriously difficult for vegan travellers but there are surprises like The Royal Veggie Doner if you look and ask and they are growing in number. As in Hong Kong, these places are also popular with meat eaters who see benefits in eating more plants. Hopefully Erbil is right and more vegan and vegetarian restaurants will start to seek the "purple fields" of the growing love of a plant based diet. In the meantime, if your travels take you to Munich, head to the train station and look for the queue outside The Royal Veggie Doner. You may be inspired to stay and start your own restaurant. 37
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21天健康挑戰 這個責任醫師協會主辦的免費在線活動幫助人們嘗試三星期的 健康純素飲食。活動包括特別設計的營養食譜、營養學和烹飪視 頻、購物指南、社區討論和網友互動平臺；還有20余名中外專家、 素食名人和明星分享心得和菜譜。基於已有20多萬人參加的英文 版活動，我們現在提供中文的21天健康挑戰。 從2013年3月開始，21天挑戰將於每月1日至21日舉辦。馬上註冊！
活動及註冊網站：http://21dayhealthychallenge.org/ FACEBOOK: http://goo.gl/NnqM3
關於責任醫師協會 Physicians Committee for Responsible Medicine (PCRM)
責任醫師協會成立於1985年，有十五萬名會員，倡導以營養學為 基礎的預防醫學，強調以蔬菜、水果、豆類和全谷為主的健康飲 食。我們的公益工作包括幫助公眾了解有關慢性病和亞健康狀態 的最新營養學科研成果。責任醫師協會經常被美國各大主流媒 體所報道，包括紐約時報、華爾街時報、CNN、時代雜誌等等。 責任醫師協會的創始人尼爾∙巴納德醫學博士(Neal Barnard MD)是 營養學和預防醫學的先驅。除致力於營養學臨床科研和教育，他 出版了至少十六本營養學專著，並花很多時間在美國巡回演講。