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NutritionContents of this page:-The Nutrients of Concern for Vegans are Vitamin B12, Calcium, Iron, Omega 3 Essential Fatty Acids, Protein and Zinc -Food additives that Vegans should Avoid The Nutrients of Concern for Vegans are Vitamin B12, Calcium, Iron, Omega 3 Essential Fatty Acids, Protein and ZincThis information is collated from: -Berriman, M., ‘Depression and Nutrition’, New Vegetarian and Natural Health, Autumn 2004, pp14-21, 74. -‘Natural Health Dietry Guidelines’ New Vegetarian and Natural Health, Autumn 2004, pp24-27. -The Vegetarian Network of Victoria’s Nutrient Summary for Vegetarians and Vegans Vitamin B12 (Cobalamin) B12 is necessary for the formation of healthy blood cells and the fatty myelin sheaths of nerves. Deficiency of B12 can lead to nuerological problems. This substance is produced by bacteria in the large intestine and as such is only present in animal foods.The B12 that exists in mushrooms is due to faeces contamination as well as the presence of a ‘B12’ analogue. The ‘B12’ analogue is an inactive chemical, similar to B12 which is present in plant foods such as miso, tempeh, spirulina and sea vegetables. Vegetarian B12 must therefore come from a bacterial source and this in itself may be of concern. Good B12 sources include: soymilks fortified with B12 and Natex Savoury Spread (a yeast spread which doesn’t contain refined sugar). 2 cups of soymilk or 4 spread servings per day will meet the dietary requirement. There are tablet and spray supplements available. Calcium Calcium builds strong teeth and bones, it is involved in blood clotting, muscle contraction and nerve impulses. Deficiency of calcium leads to poor growth and osteoporosis. Vegan foods which are high in Calcium include: dried figs, tofu, beans, soymilks fortified with calcium, molasses, nuts, tahini and other seed foods. Iron Iron is a basic component of haemoglobin, the molecule which carries oxygen in red blood cells. Anaemia is the disease of iron deficiency, occurring in both vegetarians and meat eaters especially among women due to blood loss in menstruation or during pregnancy. Plant based sources of iron are less bio-available than in animal foods. By consuming a food containing Vitamin C (capsicums, citrus, strawberries) in the same meal as an iron rich food, Vegans can increase the digestive uptake of iron. Iron rich Vegan foods include: dried fruit, dark green leafy vegetables, bananas, beans and nuts. There are Vegan iron supplements available. Omega 3 Essential Fatty Acids EFAs or Essential Fatty Acids are required by the body and can only be obtained by digestion. Omega 3 EFAs are essential to proper brain function, they help to keep nerve cell membranes flexible. Omega 3 EFAs are also involved in immunity, digestion, circulation and the maintenance of body temperature (homeostasis). Deficiency can lead to nuerological problems. Fish oils have been promoted as good sources of Omega 3 EFAs particularly because they contain eicosapentaenoic acid and docosahexaenoic acid. Plant oils which contain Omega 3 EFAs such as flaxseed (linseed) oil have an advantage over fish oils in that they keep for much longer. Fish oils oxidise readily. It is recommended that Vegans consume approximately 1 desert spoonful of uncooked flaxseed (linseed) oil per day. Cooking will transform the oil into a less beneficial form. Other Vegan sources of Omega 3 EFAs include raw flax seeds (linseeds), walnuts, brazil nuts and sea vegetables. Protein Proteins are made up of 20 amino acids. Animal foods, being composed of the same stuff as human flesh, provide all of the amino acids needed in the human body. Plant foods can also easily provide the full complement of amino acids provided that a variety of foods are eaten. Grains for example are low in the amino acid lysine however beans are high in lysine. It is not necessary, as previously thought, to mix the right combination of proteins into one meal ie protein combining. Consuming the range over a course of a day is sufficient. Protein deficiency is very rare in western diets, occurring mostly in times of famine. The amount of protein required by our bodies depends on our sex, size and stage of life. The health organisations FAO, WHO and UNU recommend a figure of 0.75g per kilogram of body weight. Protein always comes in combination with fats but unlike meat where cholesterol is a problem, Vegan foods are more likely to contain healthy forms of fat. Beans and bean foods such as tofu are the best source of Vegan protein. Nuts are a good source but should be eaten in moderation due to their high oil content. Grains and seeds can also provide useful amounts of protein. Zinc Zinc is involved with our immune systems, in healing, digestion as well as in the production of proteins and DNA. Zinc is necessary for growth and deficiency is seen in children as well as pregnant women. Zinc rich Vegan foods include primarily seeds, legumes and nuts. Food Additives that Vegans Should AvoidThis information is collated from the following sources: - Hanssen, M. and Marsden, J., ‘The New Additive Code Breaker’, 2nd Edition 2002. - Perry, T., ‘Veg Out! The How, What, Why, When and Where of Vegetarianism’, 2000. - Stratham, B., ‘The Chemical Maze, Your Guide to Food Additives and Cosmetic Ingredients’, 2000. - The Vegetarian Society of the UK’s E Numbers Information Sheet. - Vegetarian Network Victoria’s Animal-Derived Food Additives List – http://www.vnv.org.au/Ingredients.htm The substances listed in bold and underscored are those which come from an animal origin. The substances listed in bold are those which may come from an animal origin. The substances plain text are those which come from a microbial source. Often it is hard to differentiate between bacteria which display plant characteristics and those which more closely resemble animal life, Vegans are encouraged to research each case and make a personal decision. Refined Sugar, Manufactures Sugar, White Sugar. Many Vegans choose not to consume this as it is refined through activate charcoal which may come from an animal source 101 Riboflavin (lactoflavin, B2) May be from Ashbya gossypii or Eremothicium ashbyii 120 Cochineal From pregnant scale insects (Dactilopius coccus) 150 Caramel May be from refined sugar 153 Carbon Black May be from burnt animal products 160a Alpha-, Beta-, Gamma-Carrotene Gelatine may be used to bear these vitamins 161g Canthaxanthin 181 Tannic/Gallic Acid May be from tree galls which are insect larvae 234 Nisin From Streptococcus lactis 235 Natamycin (Pimaricin) From Streptomyces natalensis 250 Sodium Nitrate Can be derived from bacterial action 252 Potassium Nitrate 260 Acetic Acid In its vinegar form it comes from Acetobacter 261 Potassium Acetate From Acetic Acid 262 Sodium hydrogen diacetate or sodium acetate From Acetic Acid 263 Calcium Acetate From Acetic Acid 264 Ammonium Acetate From Acetic Acid 270 Lactic Acid From milk 280 Propionic Acid May be from Propionibacteria 281 Sodium Propionate From Propionic Acid 282 Calcium Propionate From Propionic Acid 283 Potassium Propionate From Propionic Acid 290 Carbon Dioxide May be from fermentation bacteria 300 Ascorbic Acid, Vitamin C From Acetobacter suboxydans 301 Sodium Ascorbate From Ascorbic Acid 303 Potassium Ascorbate From Ascorbic Acid 310 Propyl Gallate From Gallic Acid 311 Octyl Gallate From Gallic Acid 312 Dodecyl Gallate From Gallic Acid 317 Erythorbic Acid Refined sugar may be used in its production 318 Sodium Erythorbate Refined sugar may be used in its production 322 Lecithin May be derived from egg yolk however manufacturers often now stipulate ‘soy lecithin’on their food labels 325 Sodium Lactate From milk 326 Potassium Lactate From milk 327 Calcium Lactate From milk 328 Ammonium Lactate From milk 329 Magnesium Lactate From milk 336 Potassium tartrate A bi-product of wine and from fermenting organisms E363 Succinic Acid From Acetic Acid 415 Xanthan Gum(Corn Sugar Gum) From Xanthomonas campestris 421 Mannitol May be from refined sugar 422 Glycerol/Glycerin May be from animal fats. This product is common in cosmetics 430 Polyoxyethylene (8) Stearate 431 Polyoxyethylene (40)Stearate 432 Polyoxyethylene (20)Sorbitan Monolaurate Or Polysorbate 20 433 Polyoxyethylene (20)Sorbitan Mono-Oleate or Polysorbate 20 434 Polyoxyethyle (20)Sorbitan Monopalmitate 435 Polyoxyethylene (20)Sorbitan Monostearate Or Polysorbate 60 436 Polyoxyethylene (20)Sorbitan Tristearate or Polysorbate 65 441 Gelatine From animal skin, ligaments, bones, sinews 442 Ammonium Phosphatides 469 Sodium Caseinate From milk 470a Sodium, Potassium and Calcium Salts of Fatty Acids 470b Magnesium Stearate 471 Mono- and Di-Glycerides of Fatty Acids 472a Acetic and Fatty Esters of Glycerol 472b Lactic and Fatty Esters of Glycerol 472c Citric and Fatty Esters of Glycerol 472d Tartaric and Fatty Esters of Glycerol 472e Di-Acetyl Tartaric and Fatty Esters of Glycerol 472f Mixed Acetic and Tartaric Acid Esters of Mono- and Di-Glycerides of Fatty Acids 473 Sucrose Esters of Fatty Acids E474 Sucroglycerides 475 Polyglycerol Esters of Fatty Acids 476 Polyglycerol Esters of Interestified Ricinoleic Acid 477 Propylene Glycol Mono- and Di-Esters 478 Lactylated Fatty Acid Esters of Glycerol and Propane-1,2, Diol 479b Thermally Oxidised Soya Bean Oil Interacted with Mono- and Di- Glycerides of Fatty Acids 481 Sodium Oleyl or Stearoyl Lactylate 482 Calcium Oleyl or Stearoyl Lactylate 483 Stearyl Tartrate 491 Sorbitan Monostearate 492 Sorbitan Tristearate 493 Sorbitan Monolaurate 494 Sorbitan Mono-Oleate 495 Sorbitan Monoplamitate 542 Bone Phosphate From the steam of baked bones 570 Stearic Acid 572 Magnesium Stearate 585 Ferrous Lactate 627 Disodium guanylate May be from sardines 631 Disodium Inosinate Often from sardines though it may be from a microbial source 635 Sodium 5’-Ribonucleotides 640 Glycine and its Sodium Salt 901 Beeswax 904 Shellac From the lac insect (Laccifer lacca) 910 L-Cysteine 920 L-Cystein Hydrochloride L-Cystein Hydrochloride Monohydrate From animal hair and chicken feathers. In China it may be from human hair 921 L-Cysteine and Hydrochloride Monohydrate 951 Nutrasweet/Equal etc May be from animal amino acids 952 Cyclamic Acid May be from animal amino acids 954 Calcium Saccharin May be from animal amino acids 966 Lactitol 1414 Acetylated Distarch Phosphate From Acetic Acid 1420 Starch Acetate Estified with Acetic Anhydride From Acetic Acid 1421 Starch Acetate Estified with Vinyl Acetate From Acetic Acid 1422 Acetylated Distarch Adipate From Acetic Acid 1510 Ethyl Alcohol (Ethanol) May be from refined sugar 1517 Glycerol Diacetate From Glycerol 1518 Glycerol Mono-, Di and Tri-Acetate or Tracetin Vegetarian Network Victoria's Nutrient Summary Vegetarian Network Victoria's Animal Products List Vegetarian Network Victoria's Animal Ingredients List Vegetarian Society of the UK's Enumbers list |
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