It’s very economical to purchase a wide range of fresh and dried whole plant foods in bulk, which can then be made into a huge variety of delicious, nutrient dense, health promoting meals. Where the cost of each meal will be significantly less than the cost of a typical junk food ‘meal’. The value for money is high, the nutrient content is high, there’s a much greater variety of meals available, meals can be prepared in advance and in quantity, and I would argue that the flavours and textures of the meals created are far more enjoyable than those provided by fast/junk foods. Read more . . .
No, in my opinion vitamin A supplements are not safe. And again no, in my opinion whole food plant-based vegans do not need vitamin A supplements. This is a rare example of a straightforward answer to a nutritional question :-)
Vitamin A (retinol and other retinoids) is a fat soluble vitamin and can accumulate in the body, particularly in the liver, and can reach toxic levels if obtained from a supplement or if too much preformed vitamin A is obtained from animal sources such as liver and cod liver oil for example. Curiously, the most toxic concentrated source of preformed vitamin A is polar bear liver! :-) Read more . . .
There are two essential fatty acid groups; linoleic acid (omega-6) and alpha-linolenic acid (omega-3). The essential alpha-linolenic acid (from plant sources) can be restructured in the body to produce the longer chained EPA and DHA fatty acids, EPA and DHA can also be obtained directly from algae and from animal sources, primarily fish.
Ground flax seeds, hemp seeds, chia seeds, walnuts and leafy greens are the best sources of alpha-linolenic acid and currently, algae derived omega-3 supplements appear to provide the safest source of EPA and DHA (if not rancid). Read more . . .
Vegans and those on a 100% plant-based diet need to make sure they have a regular supply of vitamin B12. However there is some controversy over how this should be obtained; whether from fortified foods or supplements – or both, which is the best form of B12 methylcobalamin or cyanocobalamin, how often to take it and at what dose etc.
How common is vitamin B-12 deficiency? Even if you consume animal products it may still be necessary to take a B12 supplement or eat fortified foods as there is no guarantee that you’re actually absorbing enough B12 to prevent deficiency and promote health. A significant proportion of people on the standard UK diet (SUK) and on the standard American diet (SAD) are deficient in B12 (and many other essential nutrients) and a much higher proportion are marginally depleted. Read more . . .
I just wanted to make a quick post highlighting some relatively new studies I’ve just read supporting the anti-ageing benefits of a whole food plant-based lifestyle. The research indicates that a diet high in vegetables and fruits significantly slows down telomere shortening while inclusion of meats and refined oils accelerates telomere shortening.
Telomeres are chromosome-protective caps made up of lengths of DNA. Each time a cell divides telomere length is slightly reduced. Once the telomeres become too short to maintain proper protection (or disappear altogether i.e. cell death), chromosomes become more susceptible to genetic damage. Read more . . .