                            VegSocUK Information Sheet
                              THE VEGETARIAN SOCIETY


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                                VEGAN NUTRITION

   A vegan is a strict vegetarian who does not eat any dairy products or eggs.
   Some vegans do not eat honey. A well balanced vegan diet can provide all the
   essential nutrients you require and shares the same health advantages as a
   vegetarian diet.

   Nutritional guidelines for vegans are essentially similar to those for
   vegetarians. However, vegetarians gain certain nutrients from dairy products
   and eggs. Vegans need to ensure their diets contain plant food sources of
   these nutrients, the main ones of which are discussed below.

  PROTEIN

   Obtaining adequate protein on a vegan diet is not a problem. Nuts, seeds,
   pulses, wholegrain and grain products and soya products all supply protein.
   Previously, it has been thought that plant proteins are of a lower quality
   than animal proteins in terms of their essential amino acid content. However,
   this is no longer regarded as a problem and eating a balanced diet of plant
   foods will provide all the essential amino acids in adequate amounts.

  ESSENTIAL FATTY ACIDS

   There are two essential fatty acids which must be supplied by the diet. These
   are linoleic acid and `-linolenic acid. Essential fatty acids are important
   for cell membrane function, cholesterol metabolism and the synthesis of
   various metabolites. Good sources of essential fatty acids are vegetable
   oils. It is important to have the correct balance between linoleic acid and
   `-linolenic acid. It has been suggested that vegans should use soyabean or
   rapeseed oils rather than sunflower or corn oils as these help give a better
   dietary balance.

  VITAMIN B2 (RIBOFLAVIN)

   Certain studies have found vegans to have a low intake of the vitamin,
   riboflavin. Riboflavin is important in converting protein, fats and
   carbohydrates into energy, and the synthesis and repair of body tissues. Good
   sources of riboflavin include whole grains, mushrooms, almonds, leafy green
   vegetables and yeast extracts.

  VITAMIN B12

   Vitamin B12 is found primarily in meat, dairy products and eggs and is absent
   from plant foods. Considerable research has been carried out into possible
   plant sources of B12. Fermented soya products, seaweeds and algae such as
   spirulina have all been proposed as containing significant amounts of B12.
   However, the present consensus is that any B12 present in plant foods is
   likely to be in a form unavailable to humans and so these foods should not be
   relied upon as safe sources.

   Vitamin B12 is important in the formation of red blood cells and the
   maintenence of a healthy nervous system. When deficiency does occur it is
   more likely to be due to a failure to absorb B12 from the intestine than a
   dietary deficiency.

   Vegans can obtain B12 from a wide range of foods which have been fortified
   with the vitamin. These include certain yeast extracts, veggieburger mixes,
   breakfast cereals, vegetable margarines and soya milks. You should check the
   packaging to see which individual products are fortified with B12.

  VITAMIN D

   Vitamin D is present in oily fish, eggs and dairy products in variable
   amounts. It is not found in plant foods. However, vegans can obtain vitamin D
   from vegetable margarines, some soya milks and certain other foods which are
   fortified with the vitamin.

   Vitamin D is also synthesised by the skin when exposed to sunlight. Synthesis
   of vitamin D in this way is usually adequate to supply all the body's
   requirements. Most vegans will obtain sufficient vitamin D providing they
   spend time outdoors on bright days. Fortified foods further ensure adequate
   amounts.

   Vegans who may be confined indoors may be recommended a vitamin D supplement.
   Also, infants who are seldom oudoors or who are dark-skinned may require
   supplements. Asian vegans may also be at risk of deficiency, particularly
   Asian women who may be required to keep their skin covered for cultural
   reasons.

  CALCIUM

   The major source of calcium in British diets is generally milk and dairy
   products. Vegans can obtain adequate calcium from plant foods. Good sources
   include tofu, leafy green vegetables, watercress, dried fruit, seeds and
   nuts. Also, white bread is fortified with calcium, as are some soya milks.
   Hard water can also provide significant amounts of calcium.

  IODINE

   Milk is the primary source of iodine in the British diet and studies have
   indicated some vegans may have a low iodine intake. Seaweeds are a good
   source of iodine, and vegetables and grains can contain iodine depending on
   the amounts in the soil.
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   Protein, vitamin B12 and calcium are
   discussed in more depth on other infosheets.
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INFANTS

   It is perfectly possible to bring up a child on a vegan diet. Vegan children
   should be given plenty of nutrient rich foods and need good sources of
   protein, calcium, vitamin B12 and vitamin D. High fibre foods can fill up a
   child without filling their nutritional needs as well as interfering with
   mineral absorption from the intestine. For these reasons, foods high in fibre
   shouldn't be overused.
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VEGAN STORECUPBOARD

   Dairy products can largely be replaced with various soya products. There are
   several brands of soya milk. It can be purchased either sweetened or
   unsweetened, plain or flavoured. Different brands may be fortified with
   vitamin B12, vitamin D and calcium.

   Soya cheeses, yoghurts and cream are all available from health food stores.
   Eggs can be replaced in recipes by commercial egg replacer products, also
   available from health food stores.

   The Vegan Society's Animal-Free Shopper is a useful guide for vegan shoppers
   and includes suitable cosmetics, supplements, clothing and various household
   goods as well as food products. Animal-Free Shopper is available from the
   Vegetarian Society's Merchandise Unit, cost #4.50 plus #1.00 p&p.
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FURTHER READING

  INFOSHEETS

      Basic Nutrition

      Calcium

      Iron

      Protein

      Soya & Mycoprotein

      Vitamin B12

  BOOKS

   The Vegetarian Society's Merchandise Unit sells a wide range of vegan
   cookbooks. See the Vegetarian Booklist for details.
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FURTHER INFORMATION

   The Vegan Society,
   7 Battle Road, St Leonards-on-Sea, East Sussex, TN37 7AA.

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//
This article is copyright to the Vegetarian Society (UK), but may be freely
copied for non-commercial use provided it is kept intact, not altered
and these lines are included.

For futher information contact: The Vegetarian Society, Parkdale, Dunham Road,
Altrincham, Cheshire WA14 4QG, England. Tel: (England) 061 928 0793
email: vegsoc@vegsoc.demon.co.uk
//



[The text of this file was obtained from the Vegetarian Society (UK) in
March 1995.]

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