By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 20:42:04 PM.
Iron is essential for the production of red blood cells. A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat. Good sources of iron for vegans are: pulses, wholemeal bread and flour, breakfast cereals fortified with iron,dark green, leafy vegetables, such as watercress, broccoli and spring greens,nuts,dried fruits, such as apricots, prunes and figs.
In another study, published in the American Journal of Clinical Nutrition in 1999, researchers tracked 45 people: 20 meat-eaters and 25 vegans who had been following the approach for an average of 12 years. Body mass index was appreciably lower among the vegans, nine of whom had a BMI of below 19, the researchers found; a BMI below 18.5 suggests a person is underweight. More than 60 overweight, post-menopausal women were split into two groups: Half followed a vegan diet, and the other half followed a National Cholesterol Education Program diet (low in fat and dietary cholesterol). After a year, vegan dieters lost more weight than did the NCEP group: 10.8 pounds compared with 3.9 pounds. The pattern held up after two years, when the vegans still weighed 6.8 pounds less than they did when the study began, compared with 1.8 pounds for the NCEP group, according to findings published in 2007 in Obesity.
A 30 g portion of dried fruit counts as 1 of your 5 a day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy. Good sources of vitamin D for vegans include: exposure to sunlight, particularly from late March/early April to the end of September – remember to cover up or protect your skin before it starts to turn red or burn (see vitamin D and sunlight),fortified fat spreads, breakfast cereals and unsweetened soy drinks (with vitamin D added), vitamin D supplements. Read the label to ensure the vitamin D used in a product is not of animal origin.