Veganism, raw foodism, iron and calcium

[Guest guest]

Veganism, raw foodism, minerals and vitamins

Can we get enough micro-nutrients from a plant based diet? The answer

is overwhelmingly, " YES! " The best source of vitamins is fruit and

the second best is vegetables. The best source of minerals is

vegetables and the second best source is fruit. Those with diets high

in fresh fruit, freshly made fruit juices, salads and raw veggies not

only do not experience nutrient deficiency, they are also in excellent

health with good, strong bodies and immune systems!

" But what about B12, D, iron and calcium? Don't we have to get these

from animal foods? "

Well, the short answer is " no " . A logical line of reasoning also is

that the herbivorous and frugivorous animals also need these nutrients

but they get them from plant foods, (AND they don't study nutrition or

plan their diets!!!!).

B12

Many people feel that they MUST get this from dairy sources or take

supplements. Well, supplements are better than dairy foods, but it's

worth remembering that intestinal bacteria actually make this vitamin

- that's how a cow has it, so that's how we should get it too.

Contrary to popular opinion, pernicious anaemia, (B12 deficiency

disease), is far more prevalent amongst those eating omnivorous diets

than among vegans. If you are conerned about the state of your

intestinal bacteria, as you may be as a Candida sufferer, you may want

to consider a supplement although it probably won't be necessary.

Vitamin D

20 minutes of even winter sunlight on the face will generate enough

vitamin D per day. This micronutrient is also stored in the body over

a longer period than the C and the B group, so you probably use your

summer stocks over the duller months. D deficiency, like protein

deficiency, is very, VERY rare in the West and particularly rare

amongst pure vegetarians.

Iron and calcium

Green leaves, fruits, seeds and nuts contain FAR more of these

nutrients in a more readily usable form to humans than meat and dairy

sources. Sesame seeds contain 11 times as much calcium per portion

than cow's milk. With iron, again, vegans suffer far less anaemia

than meat eaters and the vegan diet is full of iron, (the above plus

whole grains and pulses). Perhaps the reason we do encounter this

deficiency less is as our diet is higher in Vitamin C which aids iron

absorption. Iron deficiency is usually down to abosorption problems

rather than sheer quantities ingested. Better to ingest a little and

absorb most of it than eat lots and use none!!

These are the micro-nutrients that many people question in the vegan

and raw food diet, but as we can see, they are easily supplied by

plant and tree foods.

Tomorrow, the effects of plant and raw diets on serious illness and

candida. Stay tuned......

beth

PS For more info, please visit the Vegan Society's site and click to

read their info leaflets:

http://www.vegansociety.com/