En: [veg-brasil] Is vitamin B12 relevant?

January 8, 2008

!!!???Luiz Carvalho <lercarvalho escreveu: Para: veg-brasilDe: Luiz Carvalho <lercarvalhoData: Tue, 8 Jan 2008 07:08:29 -0300 (ART)Assunto: [veg-brasil] Is vitamin B12 relevant? Is vitamin B12

relevant?A Dutch study looked at the relationship between B12 status and bone health in adolescents. Method: Cross-sectional observational study of 73 adolescents (9 - 15 yrs) who had eaten a macrobiotic diet up until 6 years of age, followed by vegetarian or meat-containing diet. They were compared with 94 controls who had been omniverous throughout life. Results: Compared with controls, the previously macrobiotic subjects had serum B12 levels around half (246 pmol/L vs. 469 pmol/L) and methylmalonic (MMA) nearly double (0.27 vs. 0.16 ?mol/L mol/L). After adjusting for many factors that could influence bone health, including calcium intake and body mass, there was a significant correlation between serum MMA and both bone mineral density (BMD) and content (both p< 0.004) regardless of dietary past. This was also true in the formerly macrobiotic subjects.Ref.: Dhonukshe-Rut ten RA. et al. Low bone mineral density

and bone mineral content are associated with low cobalamin status in adolescents. Eur J Nutr. 2005 Sep;44(6):341-7.COMMENTARYThe debate on vegetarianism has swung to and fro over many years between those who express concern for its possible deficiencies and those enthusiastic for its potential health advantages. On the concerned side of this equation, one of the issues is whether it could adversely affect bone health. A number of observational studies comparing vegetarian with omniverous diets have f ound in adult men and women (including post-menopausal) lowered bone mass, higher rates of osteopenia or osteoporosis (ref.1-5) and in children lowered levels of the bone formation marker osteocalcin (ref.6). However, other studies failed to show significant differences (ref.7-9), or even found that vegetarians had higher BMD (ref.10). Reviews on this topic have generally concluded that the evidence of an adverse effect is not convincing, but is

much more so for vegans (those who consume no animal products, including no dairy or eggs) (ref.11, 12). Macrobiotic diet is another dietary approach considered to be of greater potential nutritional risk, and the Dutch group involved in new Study 3 have previously reported that children on this diet remain lower in bone mass right through to adolescence, and do not show evidence of catch up (ref.13, 14). Since the overall picture is not entirely clear cut, it is perhaps more useful to look into the specific mecha nisms and nutrients by which vegetarian diet could affect bone health. The obvious candidates are: protein and calcium (as suggested by new Studies 1 and 2), along with vitamin D. Less obvious are phytoestrogens, zinc, vitamin K and acidity (ref.11).Calcium is the first port of call, not only because of its importance to bone, but also because vegans and others who avoid dairy food obviously have a lot of work to do to maintain adequate

calcium intake. So it is not surprising that studies have shown this intake to be lower (ref.15) and those reviewing the subject have generally concluded that vegans should consume some form of calcium fortification or supplementation (ref.17). This influence can start very early. In a recent Indian study amongst a population where vegetarian or near vegetarians diets are common, children at 6 yrs of age whose mothers consumed larger amounts of calcium when pregnant with that child had higher BMD than those whose mothers had h ad lower amounts (ref.18). But that does not mean that it would not be possible to reach RDI figures for calcium from vegetarian sources alone. Foods such as Chinese broccoli and tofu are rich in calcium that is actually quite bioavailable. Others, such as dried beans, are poorer sources because of their oxalate concentration, which can bind calcium making it much less absorbable (ref.17). The relevance of vitamin D depends

on geography, not only in regard to ambient sunlight but also as to whether dairy foods in a particular country are routinely vitamin D fortified (as in the USA) or not (as in Australia). It is mainly an issue in vegans living in darker climates and who are not taking any such supplements. Nutritional rickets has been reported in such children (ref.19-21). Vitamin D supplementation in such cases has potential to improve bone density (ref.22).The relationship of protein to bone health is a fascinating one, which we covered in a prev ious Updates issue (ref.23). Excessive protein can increase calcium excretion, but it may also increase absorption, and a certain amount of quality protein is necessary for strong bones. Once again it is the vegan diet that has been singled out as potentially lacking in appropriate balance of essential amino acids (ref.24). Even so, it is unlikely that protein intake is low enough to be a factor in bone health for most

vegetarians.More `cutting edge' in our understanding of the relationship of protein to bone health are the growth factors such as insulin-like growth factor-I (IGF-1), a bone growth promoter. There is evidence that certain types of protein (e.g. dairy) can stimulate IGF-1 secretion and decrease bone turnover more than others (e.g. meat) (ref.25, 26). The connection with vitamin B12 suggested in new Study 3 is a fascinating one. There is some evidence that B12 is linked with osteoporosis (ref.27), although in this case the connection may b e merely the result of B12 levels being a marker for vegetarian practice generally. It is also raises the question of whether homocysteine (Hcy) is involved. Elevated Hcy can of course be caused by low B12 status, and has been linked with osteoporosis in various studies (ref.27, 28).Vegetarian diets are typically high in phytoestrogens, particularly when they include lots of soy food. It has been suggested

that these compounds can help prevent post-menopausal loss of bone, although the case is not clear cut (ref.29), and there is even less data as to how this might be relevant to vegetarians.Overall, we think that a well balanced vegetarian diet should provide no grounds for worry regarding bone health. However, that is not to say that we cannot learn from studying vegetarians more about optimal nutrition for building bones. In those vegetarians following diets involving significant restriction, particularly elimination of dairy foods, some supplement ation of calcium and vitamin D may need to be considered. It would be prudent to ensure adequate B12 status. All this would be especially important in children, lactating and post-menopausal women. References: 1. Fontana L. et al. Low bone mass in subjects on a long-term raw vegetarian diet. Arch Intern Med. 2005 Mar 28;165(6):684-9.2. Welch A. et al. Calcaneum broadband ultrasound

attenuation relates to vegetarian and omnivorous diets differently in men and women: an observation from the European Prospective Investigation into Cancer in Norfolk (EPIC-Norfolk) population study. Osteoporos Int. 2005 Jun;16(6):590-6. Epub 2004 Oct 5.3. Barr SI. et al. Spinal bone mineral density in premenopausal vegetarian and nonvegetarian women: cross-sectional and prospective comparisons. J Am Diet Assoc. 1998 Jul;98(7):760-5.4. Lau EM. et al. Bone mineral density in Chinese elderly female vegetarians, vegans, lacto-vegetarians and omnivores. Eur J Clin Nutr. 1998 Jan;52(1):60-4.5. Chiu JF. et al. Long-term vegetarian diet and bone mineral density in postmenopausal Taiwanese women. Calcif Tissue Int. 1997 Mar;60(3):245-9.6. Ambroszkiewicz J. et al. Low levels of osteocalcin and leptin in serum of vegetarian prepubertal children. Med Wieku Rozwoj. 2003 Oct-Dec;7(4 Pt 2):587-91.7. Reed JA. et al. Comparative changes in radial-bone density of

elderly female lacto-ovovegetarians and omnivores. Am J Clin Nutr. 1994 May;59(5 Suppl):1197S-1202S.8. Hunt IF. et al. Bone mineral content in postmenopausal women: comparison of omnivores and vegetarians. Am J Clin Nutr. 1989 Sep;50(3):517-23.9. Marsh AG. et al. Bone mineral mass in adult lacto-ovo-vegetarian and omnivorous males. Am J Clin Nutr. 1983 Mar;37(3):453-6.10 . Marsh AG. et al. Vegetarian lifestyle and bone mineral density. Am J Clin Nutr. 1988 Sep;48(3 Suppl):837-41.11. New SA. Do vegetarians have a normal bone mass? Osteoporos Int. 2004 Sep;15(9):679-88. 12. Smith AM. Veganism and osteoporosis: a review of the current literature. Int J Nurs Pract. 2006 Oct;12(5):302-6.12. Smith AM. Veganism and osteoporosis: a review of the current literature. Int J Nurs Pract. 2006 Oct;12(5):302-6.13. Parsons TJ. et al. Are levels of bone turnover related to lower bone mass of adolescents previously fed a macrobiotic diet? Exp Clin Endocrinol

Diabetes. 2001;109(5):288-93.14. Parsons TJ. et al. Reduced bone mass in Dutch adolescents fed a macrobiotic diet in early life. J Bone Miner Res. 1997 Sep;12(9):1486-94.15. Donovan UM. et al. Dietary intakes of adolescent females consuming vegetarian, semi-vegetarian, and omnivorous diets. J Adolesc Health. 1996 Apr;18(4):292-300.16. Kramer LB. et al. Mineral and trace element con tent of vegetarian diets. J Am Coll Nutr. 1984;3(1):3-11.17. Weaver CM. et al. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.18. Ganpule A. et al. Bone mass in Indian children--relationships to maternal nutritional status and diet during pregnancy: the Pune Maternal Nutrition Study. J Clin Endocrinol Metab. 2006 Aug;91(8):2994-3001.19. Outila TA. et al. Dietary intake of vitamin D in premenopausal, healthy vegans was insufficient to maintain concentrations of serum 25-hydroxyvitamin D and intact parathyroid hormone

within normal ranges during the winter in Finland. J Am Diet Assoc. 2000 Apr;100(4):434-41.20. Hellebostad M. et al. Vitamin D deficiency rickets and vitamin B12 deficiency in vegetarian children. Acta Paediatr Scand. 1985 Mar;74(2):191-5.21. Curtis JA. et al. Nutritional rickets in vegetarian children. Can Med Assoc J. 1983 Jan 15;128(2):150-2.22. Outila TA. et al. Ergocalciferol supplemen tation may positively affect lumbar spine bone mineral density of vegans. J Am Diet Assoc. 2000 Jun;100(6):629. 23. Helman A. Protein and osteoporosis. Arb Clin Nutr Upd.2002(May);128:1-2.24. Acosta PB. Availability of essential amino acids and nitrogen in vegan diets. Am J Clin Nutr. 1988 Sep;48(3 Suppl):868-74.24. Hoppe C. et al. High intakes of skimmed milk, but not meat, increase serum IGF-I and IGFBP-3 in eight-year-old boys. Eur J Clin Nutr. 2004 Sep;58(9):1211-6.25. Hoppe C. et al. High intakes of skimmed milk, but not meat, increase serum IGF-I and

IGFBP-3 in eight-year-old boys. Eur J Clin Nutr. 2004 Sep;58(9):1211-6.26. Budek AZ. et al. High intake of milk, but not meat, decreases bone turnover in prepubertal boys after 7 days. Eur J Clin Nutr. 2007 Aug;61(8):957-62.27. Weaver CM. et al. Soy isoflavones and bone health: the relationship is still unclear. J Nutr. 2005 May;135(5):1243-7.28. Herrmann M. et al. Homocysteine--a newly recognised r isk factor for osteoporosis. Clin Chem Lab Med. 2005;43(10):1111-7.29. Cashman KD. Homocysteine and osteoporotic fracture risk: a potential role for B vitamins. Nutr Rev. 2005 Jan;63(1):29-36. Luiz Eduardo R. de Carvalhowww.luizeduardo.net Abra sua conta no Mail, o único sem limite de espaço para armazenamento!

Abra sua conta no Mail, o único sem limite de espaço para armazenamento!

January 8, 2008

why did they bring up calcium?

calcium is simp,e to get in a vegan diet...

Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist so that vegans eating varied diets that contain these foods need not be concerned about getting adequate calcium. Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra 1. Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods. Table 1 shows the amount of calcium in selected foods. When you realize that there is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow's milk, it is easy to see why groups of people who do not drink cow's milk still have strong bones and teeth.

How Much Calcium Do We Need?

The recommended level of calcium for adults age 19 through 50 years is 1000 mg per day2. An intake of 1200 mg of calcium is recommended for those age 51 years and older 2. Some studies 3-5, although not all 3-5, have shown that older adults with a high calcium intake have stronger bones and a lower fracture risk. There are a limited number of studies of vegans, most of which find low bone density as well as low calcium intakes 7,8. One study 9 where vegans had calcium intakes close to recommended levels found that calcium was well absorbed from a vegan diet.

Our Vegan Food Guide (page 198 of Simply Vegan) indicates good sources of calcium from several food groups. By choosing the suggested number of servings of calcium-rich foods daily, vegans should meet calcium needs. Table 2 shows several menus that contain more than 1000 mg of calcium.

Tofu is commonly recommended as a good source of calcium. Actually, the amount of calcium in tofu depends on the coagulating agent used to precipitate the soy protein in the process of making tofu. Calcium sulfate and nigari (magnesium chloride) are two commonly used agents. The agent used will be listed on the label under ingredients. Tofu that is prepared with calcium sulfate will contain more calcium than tofu made with nigari.

The amount of calcium in tofu varies from brand to brand. To calculate how much calcium is in the tofu you buy, look at the label. Calcium content will be listed as percent of the Daily Value. Since the current Daily Value for calcium is 1000 mg, multiply the percent Daily Value by 10 to get the amount of calcium (in milligrams) in one serving. For example, tofu with 10% Daily Value for calcium would have 100 mg of calcium in one serving.

The Influence of Excessive Protein

The area of protein's effect on bones remains uncertain. Some studies show that diets that are high in protein, especially animal protein, do cause increased losses of calcium in the urine 10 and may even in-crease fracture risk 11,12. These effects of protein may be especially important in those with low calcium intakes 13. Other studies suggest that a higher protein intake is needed to promote calcium absorption 14, reduce the risk of fracture 15, and increase bone density 16,17. Until further evidence is available, vegans should strive to meet calcium recommendations and to have adequate, but not excessive, amounts of protein.

Other factors in bone health include sodium and physical activity. Sodium increases calcium losses with 5 to 10 mg of calcium lost with each gram of salt eaten 18. Reducing sodium intake can reduce calcium losses. Regular weight-bearing exercise such as walking, running, or aerobic dance is recommended to promote strong, healthy bones. Besides helping strengthen bones, exercise can also improve balance and flexibility, both important factors in preventing and recuperating from falls.

Table 1: Calcium Content of Selected Vegan Foods

Food

Amount

Calcium (mg)

Blackstrap molasses

2 Tbsp

400

Collard greens, cooked

1 cup

357

Tofu, processed with calcium sulfate*

4 ounces

200-330

Calcium-fortified orange juice

8 ounces

300

Soy or ricemilk, commercial, calcium-fortified, plain

8 ounces

200-300

Commercial soy yogurt, plain

6 ounces

80-250

Turnip greens, cooked

1 cup

249

Tofu, processed with nigari*

4 ounces

80-230

Tempeh

1 cup

215

Kale, cooked

1 cup

179

Soybeans, cooked

1 cup

175

Okra, cooked

1 cup

172

Bok choy, cooked

1 cup

158

Mustard greens, cooked

1 cup

152

Tahini

2 Tbsp

128

Broccoli, cooked

1 cup

94

Almonds

1/4 cup

89

Almond butter

2 Tbsp

86

Soy milk, commercial, plain

8 ounces

80

Silas Cordeiro Pascoal Jan 8, 2008 12:56 PM , jovens_vegans, veganismo-brasil En: [veg-brasil] Is vitamin B12 relevant?

!!!???Luiz Carvalho <lercarvalho .br> escreveu:

Para: veg-brasil (AT) grupos (DOT) com.brDe: Luiz Carvalho <lercarvalho .br>Data: Tue, 8 Jan 2008 07:08:29 -0300 (ART)Assunto: [veg-brasil] Is vitamin B12 relevant?

Is vitamin B12 relevant?A Dutch study looked at the relationship between B12 status and bone health in adolescents. Method: Cross-sectional observational study of 73 adolescents (9 - 15 yrs) who had eaten a macrobiotic diet up until 6 years of age, followed by vegetarian or meat-containing diet. They were compared with 94 controls who had been omniverous throughout life. Results: Compared with controls, the previously macrobiotic subjects had serum B12 levels around half (246 pmol/L vs. 469 pmol/L) and methylmalonic (MMA) nearly double (0.27 vs. 0.16 ?mol/L mol/L). After adjusting for many factors that could influence bone health, including calcium intake and body mass, there was a significant correlation between serum MMA and both bone mineral density (BMD) and content (both p< 0.004) regardless of dietary past. This was also true in the formerly macrobiotic subjects.Ref.: Dhonukshe-Rut ten RA. et al. Low bone mineral density and bone mineral content are associated with low cobalamin status in adolescents. Eur J Nutr. 2005 Sep;44(6):341-7.COMMENTARYThe debate on vegetarianism has swung to and fro over many years between those who express concern for its possible deficiencies and those enthusiastic for its potential health advantages. On the concerned side of this equation, one of the issues is whether it could adversely affect bone health. A number of observational studies comparing vegetarian with omniverous diets have f ound in adult men and women (including post-menopausal) lowered bone mass, higher rates of osteopenia or osteoporosis (ref.1-5) and in children lowered levels of the bone formation marker osteocalcin (ref.6). However, other studies failed to show significant differences (ref.7-9), or even found that vegetarians had higher BMD (ref.10). Reviews on this topic have generally concluded that the evidence of an adverse effect is not convincing, but is much more so for vegans (those who consume no animal products, including no dairy or eggs) (ref.11, 12). Macrobiotic diet is another dietary approach considered to be of greater potential nutritional risk, and the Dutch group involved in new Study 3 have previously reported that children on this diet remain lower in bone mass right through to adolescence, and do not show evidence of catch up (ref.13, 14). Since the overall picture is not entirely clear cut, it is perhaps more useful to look into the specific mecha nisms and nutrients by which vegetarian diet could affect bone health. The obvious candidates are: protein and calcium (as suggested by new Studies 1 and 2), along with vitamin D. Less obvious are phytoestrogens, zinc, vitamin K and acidity (ref.11).Calcium is the first port of call, not only because of its importance to bone, but also because vegans and others who avoid dairy food obviously have a lot of work to do to maintain adequate calcium intake. So it is not surprising that studies have shown this intake to be lower (ref.15) and those reviewing the subject have generally concluded that vegans should consume some form of calcium fortification or supplementation (ref.17). This influence can start very early. In a recent Indian study amongst a population where vegetarian or near vegetarians diets are common, children at 6 yrs of age whose mothers consumed larger amounts of calcium when pregnant with that child had higher BMD than those whose mothers had h ad lower amounts (ref.18). But that does not mean that it would not be possible to reach RDI figures for calcium from vegetarian sources alone. Foods such as Chinese broccoli and tofu are rich in calcium that is actually quite bioavailable. Others, such as dried beans, are poorer sources because of their oxalate concentration, which can bind calcium making it much less absorbable (ref.17). The relevance of vitamin D depends on geography, not only in regard to ambient sunlight but also as to whether dairy foods in a particular country are routinely vitamin D fortified (as in the USA) or not (as in Australia). It is mainly an issue in vegans living in darker climates and who are not taking any such supplements. Nutritional rickets has been reported in such children (ref.19-21). Vitamin D supplementation in such cases has potential to improve bone density (ref.22).The relationship of protein to bone health is a fascinating one, which we covered in a prev ious Updates issue (ref.23). Excessive protein can increase calcium excretion, but it may also increase absorption, and a certain amount of quality protein is necessary for strong bones. Once again it is the vegan diet that has been singled out as potentially lacking in appropriate balance of essential amino acids (ref.24). Even so, it is unlikely that protein intake is low enough to be a factor in bone health for most vegetarians.More `cutting edge' in our understanding of the relationship of protein to bone health are the growth factors such as insulin-like growth factor-I (IGF-1), a bone growth promoter. There is evidence that certain types of protein (e.g. dairy) can stimulate IGF-1 secretion and decrease bone turnover more than others (e.g. meat) (ref.25, 26). The connection with vitamin B12 suggested in new Study 3 is a fascinating one. There is some evidence that B12 is linked with osteoporosis (ref.27), although in this case the connection may b e merely the result of B12 levels being a marker for vegetarian practice generally. It is also raises the question of whether homocysteine (Hcy) is involved. Elevated Hcy can of course be caused by low B12 status, and has been linked with osteoporosis in various studies (ref.27, 28).Vegetarian diets are typically high in phytoestrogens, particularly when they include lots of soy food. It has been suggested that these compounds can help prevent post-menopausal loss of bone, although the case is not clear cut (ref.29), and there is even less data as to how this might be relevant to vegetarians.Overall, we think that a well balanced vegetarian diet should provide no grounds for worry regarding bone health. However, that is not to say that we cannot learn from studying vegetarians more about optimal nutrition for building bones. In those vegetarians following diets involving significant restriction, particularly elimination of dairy foods, some supplement ation of calcium and vitamin D may need to be considered. It would be prudent to ensure adequate B12 status. All this would be especially important in children, lactating and post-menopausal women. References: 1. Fontana L. et al. Low bone mass in subjects on a long-term raw vegetarian diet. Arch Intern Med. 2005 Mar 28;165(6):684-9.2. Welch A. et al. Calcaneum broadband ultrasound attenuation relates to vegetarian and omnivorous diets differently in men and women: an observation from the European Prospective Investigation into Cancer in Norfolk (EPIC-Norfolk) population study. Osteoporos Int. 2005 Jun;16(6):590-6. Epub 2004 Oct 5.3. Barr SI. et al. Spinal bone mineral density in premenopausal vegetarian and nonvegetarian women: cross-sectional and prospective comparisons. J Am Diet Assoc. 1998 Jul;98(7):760-5.4. Lau EM. et al. Bone mineral density in Chinese elderly female vegetarians, vegans, lacto-vegetarians and omnivores. Eur J Clin Nutr. 1998 Jan;52(1):60-4.5. Chiu JF. et al. Long-term vegetarian diet and bone mineral density in postmenopausal Taiwanese women. Calcif Tissue Int. 1997 Mar;60(3):245-9.6. Ambroszkiewicz J. et al. Low levels of osteocalcin and leptin in serum of vegetarian prepubertal children. Med Wieku Rozwoj. 2003 Oct-Dec;7(4 Pt 2):587-91.7. Reed JA. et al. Comparative changes in radial-bone density of elderly female lacto-ovovegetarians and omnivores. Am J Clin Nutr. 1994 May;59(5 Suppl):1197S-1202S.8. Hunt IF. et al. Bone mineral content in postmenopausal women: comparison of omnivores and vegetarians. Am J Clin Nutr. 1989 Sep;50(3):517-23.9. Marsh AG. et al. Bone mineral mass in adult lacto-ovo-vegetarian and omnivorous males. Am J Clin Nutr. 1983 Mar;37(3):453-6.10 . Marsh AG. et al. Vegetarian lifestyle and bone mineral density. Am J Clin Nutr. 1988 Sep;48(3 Suppl):837-41.11. New SA. Do vegetarians have a normal bone mass? Osteoporos Int. 2004 Sep;15(9):679-88. 12. Smith AM. Veganism and osteoporosis: a review of the current literature. Int J Nurs Pract. 2006 Oct;12(5):302-6.12. Smith AM. Veganism and osteoporosis: a review of the current literature. Int J Nurs Pract. 2006 Oct;12(5):302-6.13. Parsons TJ. et al. Are levels of bone turnover related to lower bone mass of adolescents previously fed a macrobiotic diet? Exp Clin Endocrinol Diabetes. 2001;109(5):288-93.14. Parsons TJ. et al. Reduced bone mass in Dutch adolescents fed a macrobiotic diet in early life. J Bone Miner Res. 1997 Sep;12(9):1486-94.15. Donovan UM. et al. Dietary intakes of adolescent females consuming vegetarian, semi-vegetarian, and omnivorous diets. J Adolesc Health. 1996 Apr;18(4):292-300.16. Kramer LB. et al. Mineral and trace element con tent of vegetarian diets. J Am Coll Nutr. 1984;3(1):3-11.17. Weaver CM. et al. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.18. Ganpule A. et al. Bone mass in Indian children--relationships to maternal nutritional status and diet during pregnancy: the Pune Maternal Nutrition Study. J Clin Endocrinol Metab. 2006 Aug;91(8):2994-3001.19. Outila TA. et al. Dietary intake of vitamin D in premenopausal, healthy vegans was insufficient to maintain concentrations of serum 25-hydroxyvitamin D and intact parathyroid hormone within normal ranges during the winter in Finland. J Am Diet Assoc. 2000 Apr;100(4):434-41.20. Hellebostad M. et al. Vitamin D deficiency rickets and vitamin B12 deficiency in vegetarian children. Acta Paediatr Scand. 1985 Mar;74(2):191-5.21. Curtis JA. et al. Nutritional rickets in vegetarian children. Can Med Assoc J. 1983 Jan 15;128(2):150-2.22. Outila TA. et al. Ergocalciferol supplemen tation may positively affect lumbar spine bone mineral density of vegans. J Am Diet Assoc. 2000 Jun;100(6):629. 23. Helman A. Protein and osteoporosis. Arb Clin Nutr Upd.2002(May);128:1-2.24. Acosta PB. Availability of essential amino acids and nitrogen in vegan diets. Am J Clin Nutr. 1988 Sep;48(3 Suppl):868-74.24. Hoppe C. et al. High intakes of skimmed milk, but not meat, increase serum IGF-I and IGFBP-3 in eight-year-old boys. Eur J Clin Nutr. 2004 Sep;58(9):1211-6.25. Hoppe C. et al. High intakes of skimmed milk, but not meat, increase serum IGF-I and IGFBP-3 in eight-year-old boys. Eur J Clin Nutr. 2004 Sep;58(9):1211-6.26. Budek AZ. et al. High intake of milk, but not meat, decreases bone turnover in prepubertal boys after 7 days. Eur J Clin Nutr. 2007 Aug;61(8):957-62.27. Weaver CM. et al. Soy isoflavones and bone health: the relationship is still unclear. J Nutr. 2005 May;135(5):1243-7.28. Herrmann M. et al. Homocysteine--a newly recognised r isk factor for osteoporosis. Clin Chem Lab Med. 2005;43(10):1111-7.29. Cashman KD. Homocysteine and osteoporotic fracture risk: a potential role for B vitamins. Nutr Rev. 2005 Jan;63(1):29-36. Luiz Eduardo R. de Carvalhowww.luizeduardo.net

Abra sua conta no Mail, o Ãºnico sem limite de espaÃ§o para armazenamento!

Real knowledge is to know the extent of one's ignorance.

Confucius

January 8, 2008

ï»¿

Thanks for list Fraggle. I would recommend that everyone here keeps a daily list to see just how much calcium they are getting. Obviously some days will be high, but I think it needs more thought than possibly people give it.

I've been meaning for ages to make a table of recommended daily intakes of various vitamins and minerals, and keep track of what I eat to see if it is well balanced.