There is even evidence suggesting that high doses of certain supplements can have serious health risks, while the same nutrients from foods come with additional health benefits. There are several reasons why supplements cannot substitute the essential nutrients found in real foods. Specific nutrients in foods work together to enhance the benefits we experience.
If you are vegan, the only reliable sources of vitamin B12 are fortified foods and supplements. Suitable B12-fortified foods include some breakfast cereals, yeast extracts, soya yoghurts and plant-based dairy alternatives. Make sure you check the label to be sure as not all are fortified. Studies elsewhere have found that vegan diets can be deficient in other micronutrients, including vitamin D, iodine, selenium, riboflavin and vitamin B12. The latter can be particularly problematic, since it does not occur in plants, therefore vegans must rely on taking vitamin B12 supplements to acquire enough.
This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. She studied medicine at the Medical University of Vienna and worked as a doctor in the UK before quitting because of her debilitating migraines. After watching a documentary and learning about the cruelty involved in dairy industry she became vegan in 2014.
It’s possible to make at home, with no more equipment than a liquidiser. Myles Allen, Professor of Geosystem Science at the University of Oxford, agrees that “we have been overestimating the damage done by steady methane emissions by a factor of three to four”. But he is measured about the value of pasture rearing cattle, pointing out that leaving aside the animal welfare issues, methane from indoor-reared animals is more feasible to capture and control. And, yes, you’ll be disappointed if you expect a seitan fillet to taste the same as a well hung rib of beef.
Put simply, bacteria in the gut can have a positive impact on the brain. However, the evidence for the effects of strictly plant-based diets on cognition is limited. To increase zinc absorption, eat fermented soya such as tempeh and miso, soak dried beans then rinse before cooking and sprout grains and seeds. Alongside calcium, Vitamin D is important for maintaining bone health.
Base your meals on starchy carbohydrates, choosing wholegrain or higher fibre versions – these include brown rice, wholewheat pasta, quinoa, wholewheat chapattis, buckwheat, porridge oats and potatoes with skin. The Eatwell Guide also contains information regarding thefoods to eat less often and in small amounts. If you would like more information on the Eatwell Guide you can find thishere.
Foods such as cakes, biscuits, chocolates, pastries, ice cream, fried crisps, cream and sugar-sweetened beverages are not required as part of a healthy, balanced diet. If you want to include these in your diet, have them infrequently or in small amounts. The Eatwell Guide is the UK dietary recommendations and applies to vegetarians and vegans; you can use it to help you make good choices for a balanced and varied diet.