Guest guest Posted March 25, 2009 Report Share Posted March 25, 2009 Thanks to all for the welcome. I'll be looking for the Amy's pizza and continue my trials of cheesless pizza. The cheese is still missed -but it's less than 2 months and I'm hoping in time my taste for it will diminish/disappear. In my recent blood test - 6 weeks after following a Vegan diet - my RBC/Hematocrit were low. My Calcium too. This is a first. They were only slightly low so I'm not so worried. But am curious if it is due to the diet change. I hate supplements and believe if we eat right we shouldn't need them. That said - I have been taking a combination of things said to lower cholesterol (C, E, Garlic, etc). So I'm not completely opposed to them. I eat a lot of spinach and other greens - I thought to be high in iron. I'm surprised by the low RBC. Anyone have any thoughts on that? thx, sandy --- On Wed, 3/25/09, heartwerk <jo.heartwork wrote: heartwerk <jo.heartwork Re: Introduction ! Date: Wednesday, March 25, 2009, 12:40 AMGood luck this time. If you want to live without supplements you will need to eat some food that is fortified with vitamin B12. There is ample evidence proving that we need to and it's not worth taking any chances with your health. Jo Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 26, 2009 Report Share Posted March 26, 2009 I have heard that you should have a high vitamin c food/supplement when you eat a source of iron, to help absorb it. The following are sections from the nutrition section of the Vegan Society website : http://www.vegansociety.com/food/nutrition/ IRON Iron is a trace element which is needed by the body for the formation of blood. The human body normally contains 3-4g of iron, more than half of which is in the form of haemoglobin, the red pigment in blood. Haemoglobin transports oxygen from the lungs to the tissues. Iron is a constituent of a number of enzymes. The muscle protein myoglobin contains iron, as does the liver - an important source during the first six months of life. The body's iron balance varies mainly according to dietary intake, as losses from the body are generally small - although women lose iron during menstruation. Iron Requirements In 1991 the UK's Department of Health recommended Reference Nutrient Intakes (RNI) for iron was as follows. The RNI is a daily amount that is enough or more than enough for 97% of people. The RNI is similar to the Recommended Daily Amount used previously in the UK. Type of Person Amounts Required (mg/day) infants from 0-3 months 1.7 rising at 12 months 7.8 children 6.1-8.7 teenagers 11.3-14.8 men 8.7 women 14.8 The US Recommended Dietary Allowances are similar at 10mg a day for adult men and post-menopausal women; 15mg for adolescents and pre-menopausal women, and an additional 15mg a day for pregnant women. Vegan Sources of Iron Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other foods rich in iron but which are usually eaten in smaller amounts include soya flour, parsley, watercress, black molasses and edible seaweeds. The use of ironware when cooking foods also contributes to dietary intake. Examples of amounts of foods providing 2mg iron Type of food Quantity (g) Pistachios 14 Cashews (roasted) 32 Whole lentils 57 Chick peas (boiled) 95 Wholemeal bread 74 Sesame seeds or tahini 19 Black molasses 22 Apricots (dried) 59 Spinach (boiled) 125 Iron Absorption Up to 22% of the iron in meat is absorbed, while only 1-8% is absorbed from eggs and plant foods. If the body stores fall, the rate of iron absorption rises. About 40% of the iron in animal foods is in a form called haem iron, while the remainder, and all the iron in plant foods, is in the less well absorbed non-haem form. Iron absorption can also be reduced by tannins (e.g. in tea) and phytates (found in nuts, grain and seeds). At this point one tends to wonder whether the rumours of vegans suffering from anaemia have substance, however, this isn't the whole story and the reader will be heartened to learn that research has shown that iron deficiency in vegans is no more common than in the rest of the population. The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption. [1] Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance. [2] There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g. Iron, Vegans and the General Population Iron deficiency is believed to be fairly common in the general population and a 1985 survey of young British omnivore women showed that, on average, they were consuming only just over half the current recommended intake. The Dietary and Nutritional Survey of British Adults revealed that one third of all women had low iron stores. Symptons of iron deficiency anaemia include tiredness and breathlessness especially on physical exertion, giddiness, palpitations, headache and poor concentration. Studies of British vegans have reported an average intake of approximately double the recommended Reference Nutrient Intakes. At this level of iron consumption, any possible inhibitory effects of fibre and phytate on absorption are unlikely to be important. As vegan diets contain about three to four times the British and US recommendations for vitamin C, absorption of iron is enhanced. Conclusions Vegans have a high dietary iron intake and although iron from plant sources is less well absorbed than that from meat, high levels of vitamin C in the diet enhances iron absorption. Studies show that the iron status of vegans is usually normal, and iron deficiency is no more common than in the general population. Further Details For more details on vegan nutrition see Plant Based Nutrition and Health by Stephen Walsh. This book is the most comprehensive survey of scientific research on vegan diets. It is ideal for vegans, would-be vegans and health care professionals. CALCIUM Calcium is a major mineral: the average adult is made up of just over a kilo (around 2% of total body weight). 99% of this is found in the bones and teeth, and the remainder is used for the contraction of muscles, nerve function, enzyme activity and blood clotting. Calcium Requirements The UK Department of Health?s Reference Nutrient Intakes (the daily amount that is enough for 97% of people: similar to RDAs used previously in the UK) are as follows.[1] Age/Sex Calcium requirement (mg/day) 0-12 months 525 1-3 years 350 4-6 years 450 7-10 years 550 Teenage girls 800 Teenage boys 1000 Adult men & women 700 Breast-feeding women no increase Vegan Sources of Calcium Good plant sources of calcium include: Green leafy vegetables: spring greens, kale, broccoli, parsley. It is important to note that spinach is not a good source of calcium. It is high in calcium, but the calcium is bound to oxalates and therefore poorly absorbed Fortified foods such as soya milk White flour (as calcium is added by law) and white flour products Calcium-set tofu Oranges Ground sesame seeds (tahini) The calcium content is high but variable and absorption of calcium from tahini is not proven so tahini should not be relied upon as a main source Figs and black molasses Drinking hard water can provide 200mg of calcium daily, although soft water contains almost none[2] Examples of amounts of foods providing 100mg calcium[3] Type of Food grams Almonds 42g Black Treacle 18g Broccoli 250g Carob 29g Chickpeas (boiled) 217g Curly Kale (boiled) 67g Currants 108g Chickpea flour 56g Figs 40g Oranges 212g Soya Milk (calcium-fortified) 83g Spring Greens (cooked) 133g Tahini 15g Tofu (made with calcium sulphate) 33g Watercress (uncooked) 59g White Plain Flour 71g Wholemeal Flour 263g White Bread 56g Wholemeal Bread 94g Brown Bread 54g Granary Bread 48g Ensuring an adequate intake of calcium A study in the UK of 34,696 adults, over five years, found that the vegans studied had a higher risk of bone fracture than the meat eaters, fish eaters and vegetarians studied. This appeared to be a result of their lower calcium intake ? no increase in risk was found in those vegans consuming at least 525 mg of calcium per day ? and highlights the importance of ensuring an adequate intake of calcium[4]. Recommended intakes are given in Calcium requirements on the previous page. Calcium is a team player Calcium is sometimes thought of as the ?bone-builder?, but it should not be viewed in isolation. Other nutrients including vitamin D, vitamin K, protein and potassium play an important part in building bones. Exercise also helps to build bones. Vitamin D assists with calcium absorption so it is important to ensure a supply. Expose your face and arms to the sun for approximately 15 minutes per day. If your sun exposure is limited (for example in a British Winter), or if you are dark skinned make sure that you get 10 to 20 micrograms of vitamin D2 each day from fortified food or a supplement such as VEG1 available from The Vegan Society. Other Factors To Consider: Salt (sodium) causes calcium loss, so opt for low-sodium salt (e.g. Losalt) and low-sodium foods. Caffeine reduces calcium absorption so reduce your intake of caffeinated foods and drinks such as coffee and tea. Vegetables and fruit improve calcium balance so eat plenty. Protein stimulates bone building so it is important to ensure an adequate intake of protein, but avoid excesses. Moderate protein intake ? about one gram of protein per kilogram of body weight per day ? is probably ideal. Further details For more details on bone health, see please see The Vegan Society?s information sheet ?Diet & Bone Health? (http://www.vegansociety.com/food/nutrition/diet_and_bone_health.php), or our briefing paper on ?Diet & Bone Health? ? available from us for ?2 or free over email. For more details on the vegan diet in general see Plant Based Nutrition and Health by Stephen Walsh. This book is the most comprehensive survey of scientific research on vegan diets. It is ideal for vegans, would-be vegans and health care professionals. , Sandy Mathiesen <smathiesen wrote: > > Thanks to all for the welcome. I'll be looking for the Amy's pizza and continue my trials of cheesless pizza. The cheese is still missed -but it's less than 2 months and I'm hoping in time my taste for it will diminish/disappear. > > In my recent blood test - 6 weeks after following a Vegan diet - my RBC/Hematocrit were low. My Calcium too. This is a first. They were only slightly low so I'm not so worried. But am curious if it is due to the diet change. I hate supplements and believe if we eat right we shouldn't need them. That said - I have been taking a combination of things said to lower cholesterol (C, E, Garlic, etc). So I'm not completely opposed to them. > > I eat a lot of spinach and other greens - I thought to be high in iron. I'm surprised by the low RBC. Anyone have any thoughts on that? > > thx, > sandy > > > --- On Wed, 3/25/09, heartwerk <jo.heartwork wrote: > > heartwerk <jo.heartwork > Re: Introduction ! > > Wednesday, March 25, 2009, 12:40 AM > > Good luck this time. If you want to live without supplements you will need to > eat some food that is fortified with vitamin B12. There is ample evidence > proving that we need to and it's not worth taking any chances with your > health. > > Jo > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 30, 2009 Report Share Posted March 30, 2009 I've been iron deficient all my life. Every time I go for a checkup they say I have anemia. It must be because I've never eaten meat in my life and they are comparing my iron levels to the typical American's iron level. The typical American eats meat three times a day. So I will always have diferent irons levels when compared to them. I trust in myself mostly and I feel just fine and have lots of energy. Whenever I don't have energy, I make a conscious effort to eat more greens and protein. spinach, legumes, grains, all give me good energy. Anouk , " heartwerk " <jo.heartwork wrote: > > I have heard that you should have a high vitamin c food/supplement when you eat a source of iron, to help absorb it. > > The following are sections from the nutrition section of the Vegan Society website : http://www.vegansociety.com/food/nutrition/ > > > IRON > > Iron is a trace element which is needed by the body for the formation of blood. The human body normally contains 3-4g of iron, more than half of which is in the form of haemoglobin, the red pigment in blood. Haemoglobin transports oxygen from the lungs to the tissues. Iron is a constituent of a number of enzymes. The muscle protein myoglobin contains iron, as does the liver - an important source during the first six months of life. The body's iron balance varies mainly according to dietary intake, as losses from the body are generally small - although women lose iron during menstruation. > > Iron Requirements > In 1991 the UK's Department of Health recommended Reference Nutrient Intakes (RNI) for iron was as follows. The RNI is a daily amount that is enough or more than enough for 97% of people. The RNI is similar to the Recommended Daily Amount used previously in the UK. > > Type of Person Amounts Required (mg/day) > infants from 0-3 months 1.7 > rising at 12 months 7.8 > children 6.1-8.7 > teenagers 11.3-14.8 > men 8.7 > women 14.8 > > The US Recommended Dietary Allowances are similar at 10mg a day for adult men and post-menopausal women; 15mg for adolescents and pre-menopausal women, and an additional 15mg a day for pregnant women. > > Vegan Sources of Iron > Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other foods rich in iron but which are usually eaten in smaller amounts include soya flour, parsley, watercress, black molasses and edible seaweeds. The use of ironware when cooking foods also contributes to dietary intake. > > Examples of amounts of foods providing 2mg iron > Type of food Quantity (g) > Pistachios 14 > Cashews (roasted) 32 > Whole lentils 57 > Chick peas (boiled) 95 > Wholemeal bread 74 > Sesame seeds or tahini 19 > Black molasses 22 > Apricots (dried) 59 > Spinach (boiled) 125 > > Iron Absorption > Up to 22% of the iron in meat is absorbed, while only 1-8% is absorbed from eggs and plant foods. If the body stores fall, the rate of iron absorption rises. About 40% of the iron in animal foods is in a form called haem iron, while the remainder, and all the iron in plant foods, is in the less well absorbed non-haem form. Iron absorption can also be reduced by tannins (e.g. in tea) and phytates (found in nuts, grain and seeds). At this point one tends to wonder whether the rumours of vegans suffering from anaemia have substance, however, this isn't the whole story and the reader will be heartened to learn that research has shown that iron deficiency in vegans is no more common than in the rest of the population. > > The absorption of iron from plant foods is improved by the presence in a meal of vitamin C (ascorbic acid), other organic acids such as malic acid (e.g. in pumpkins, plums and apples) and citric acid (in citrus fruits). Laboratory research in which experimental meals were given to 299 volunteers has shown that the inclusion of foods (such as fresh salad, orange juice or cauliflower) providing 70-105mg of vitamin C in each meal increased the absorption of iron. A particularly pronounced effect was seen when 4.5oz cauliflower containing 60mg of vitamin C was added to vegetarian meals, causing more than three-fold increase in iron absorption. [1] > > Earlier studies have shown that, when iron intake from plant foods is relatively high (14-26mg/day), even large amounts of phytate do not adversely affect iron balance. [2] > > There has been some concern that fibre in food can also inhibit the absorption of iron. However a study has shown that the iron balance was more favourable when fibre intake was 59g a day, than on a low-fibre regime of only 9g. > > Iron, Vegans and the General Population > Iron deficiency is believed to be fairly common in the general population and a 1985 survey of young British omnivore women showed that, on average, they were consuming only just over half the current recommended intake. The Dietary and Nutritional Survey of British Adults revealed that one third of all women had low iron stores. Symptons of iron deficiency anaemia include tiredness and breathlessness especially on physical exertion, giddiness, palpitations, headache and poor concentration. > > Studies of British vegans have reported an average intake of approximately double the recommended Reference Nutrient Intakes. At this level of iron consumption, any possible inhibitory effects of fibre and phytate on absorption are unlikely to be important. As vegan diets contain about three to four times the British and US recommendations for vitamin C, absorption of iron is enhanced. > > Conclusions > Vegans have a high dietary iron intake and although iron from plant sources is less well absorbed than that from meat, high levels of vitamin C in the diet enhances iron absorption. Studies show that the iron status of vegans is usually normal, and iron deficiency is no more common than in the general population. > > Further Details > For more details on vegan nutrition see Plant Based Nutrition and Health by Stephen Walsh. This book is the most comprehensive survey of scientific research on vegan diets. It is ideal for vegans, would-be vegans and health care professionals. > > CALCIUM > > Calcium is a major mineral: the average adult is made up of just over a kilo (around 2% of total body weight). 99% of this is found in the bones and teeth, and the remainder is used for the contraction of muscles, nerve function, enzyme activity and blood clotting. > > > Calcium Requirements > The UK Department of Health?s Reference Nutrient Intakes (the daily amount that is enough for 97% of people: similar to RDAs used previously in the UK) are as follows.[1] > > Age/Sex Calcium requirement (mg/day) > 0-12 months 525 > 1-3 years 350 > 4-6 years 450 > 7-10 years 550 > Teenage girls 800 > Teenage boys 1000 > Adult men & women 700 > Breast-feeding women no increase > > Vegan Sources of Calcium > Good plant sources of calcium include: > > Green leafy vegetables: spring greens, kale, broccoli, parsley. > It is important to note that spinach is not a good source of calcium. It is high in calcium, but the calcium is bound to oxalates and therefore poorly absorbed > Fortified foods such as soya milk > White flour (as calcium is added by law) and white flour products > Calcium-set tofu > Oranges > Ground sesame seeds (tahini) > The calcium content is high but variable and absorption of calcium from tahini is not proven so tahini should not be relied upon as a main source > Figs and black molasses > Drinking hard water can provide 200mg of calcium daily, although soft water contains almost none[2] > > Examples of amounts of foods providing 100mg calcium[3] > Type of Food grams > > Almonds 42g > Black Treacle 18g > Broccoli 250g > Carob 29g > Chickpeas (boiled) 217g > Curly Kale (boiled) 67g > Currants 108g > Chickpea flour 56g > Figs 40g > Oranges 212g > Soya Milk (calcium-fortified) 83g > Spring Greens (cooked) 133g > Tahini 15g > Tofu (made with calcium sulphate) 33g > Watercress (uncooked) 59g > White Plain Flour 71g > Wholemeal Flour 263g > White Bread 56g > Wholemeal Bread 94g > Brown Bread 54g > Granary Bread 48g > > Ensuring an adequate intake of calcium > A study in the UK of 34,696 adults, over five years, found that the vegans studied had a higher risk of bone fracture than the meat eaters, fish eaters and vegetarians studied. This appeared to be a result of their lower calcium intake ? no increase in risk was found in those vegans consuming at least 525 mg of calcium per day ? and highlights the importance of ensuring an adequate intake of calcium[4]. Recommended intakes are given in Calcium requirements on the previous page. > > Calcium is a team player > Calcium is sometimes thought of as the ?bone-builder?, but it should not be viewed in isolation. Other nutrients including vitamin D, vitamin K, protein and potassium play an important part in building bones. Exercise also helps to build bones. > > Vitamin D assists with calcium absorption so it is important to ensure a supply. Expose your face and arms to the sun for approximately 15 minutes per day. If your sun exposure is limited (for example in a British Winter), or if you are dark skinned make sure that you get 10 to 20 micrograms of vitamin D2 each day from fortified food or a supplement such as VEG1 available from The Vegan Society. > > Other Factors To Consider: > Salt (sodium) causes calcium loss, so opt for low-sodium salt (e.g. Losalt) and low-sodium foods. > Caffeine reduces calcium absorption so reduce your intake of caffeinated foods and drinks such as coffee and tea. > Vegetables and fruit improve calcium balance so eat plenty. > Protein stimulates bone building so it is important to ensure an adequate intake of protein, but avoid excesses. Moderate protein intake ? about one gram of protein per kilogram of body weight per day ? is probably ideal. > > Further details > For more details on bone health, see please see The Vegan Society?s information sheet ?Diet & Bone Health? (http://www.vegansociety.com/food/nutrition/diet_and_bone_health.php), or our briefing paper on ?Diet & Bone Health? ? available from us for ?2 or free over email. > > For more details on the vegan diet in general see Plant Based Nutrition and Health by Stephen Walsh. This book is the most comprehensive survey of scientific research on vegan diets. It is ideal for vegans, would-be vegans and health care professionals. > > > > , Sandy Mathiesen <smathiesen@> wrote: > > > > Thanks to all for the welcome. I'll be looking for the Amy's pizza and continue my trials of cheesless pizza. The cheese is still missed -but it's less than 2 months and I'm hoping in time my taste for it will diminish/disappear. > > > > In my recent blood test - 6 weeks after following a Vegan diet - my RBC/Hematocrit were low. My Calcium too. This is a first. They were only slightly low so I'm not so worried. But am curious if it is due to the diet change. I hate supplements and believe if we eat right we shouldn't need them. That said - I have been taking a combination of things said to lower cholesterol (C, E, Garlic, etc). So I'm not completely opposed to them. > > > > I eat a lot of spinach and other greens - I thought to be high in iron. I'm surprised by the low RBC. Anyone have any thoughts on that? > > > > thx, > > sandy > > > > > > --- On Wed, 3/25/09, heartwerk <jo.heartwork@> wrote: > > > > heartwerk <jo.heartwork@> > > Re: Introduction ! > > > > Wednesday, March 25, 2009, 12:40 AM > > > > Good luck this time. If you want to live without supplements you will need to > > eat some food that is fortified with vitamin B12. There is ample evidence > > proving that we need to and it's not worth taking any chances with your > > health. > > > > Jo > > > Quote Link to comment Share on other sites More sharing options...
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