The Nutrition Of A Vegan Diet
By: Saivishnu Tulugu
With growing awareness about the detrimental environmental, health-related, and ethical problems associated with meat production, more Americans are shifting towards adopting a vegan lifestyle. Some high-profile celebrities such as Kim Kardashian West and Kyrie Irving have joined the brigade and claim to be in the best shape of their life. But does the nutrition back up these claims? This article will explore various evidence-based nutrition studies highlighting various benefits and health concerns.
Many nutrition studies have documented the link between a vegan diet and a risk in the incidence of cardiovascular disease. This is because the primary cause of common heart diseases such as atherosclerosis and coronary artery disease results from an excess consumption of cholesterol and saturated fats. (Patel et al., 2017) A study published by researchers at the Harvard T.H. Chan School of Public Health explains that a healthful plant-based diet with adequate consumption of whole grains, fruits, vegetables, nuts and legumes, tea and coffee, and non-hydrogenated vegetable oils can improve an individual’s HDL (good cholesterol) ratio, reduce coronary heart disease risk, and reduce the presence of pro-inflammatory enzymes within the cardiac tissue. (Satija & Hu, 2018) Furthermore, the study asserts that meat products, especially red meat, can proliferate the trimethylamine N-oxide (TMAO) and lead to the pathogenesis of cardiovascular disease.
Studies correlating a vegan diet with cancer incidence have mixed results. One study from Loma Linda University found that those who followed a vegan diet had a 16% lower risk of colorectal cancer. (Orlich et al., 2015) This data is consistent with a report by the World Health Organization (WHO) which labeled red and processed meats as Group 2A carcinogen, the same designation given to cigarettes. However, other data compiled from Spanish researchers concluded no probable correlation between following a vegan diet and decreased rates of various cancers. (Molina-Montes et al, 2010) Thus, more long-term research is needed to make definitive conclusions about the effects of meat and dairy products on cancer incidence.
While a vegan diet can be incredibly healthful if an individual consumes a variety of unprocessed, whole foods there are a few vitamins/minerals that potential vegans should look for to make sure they are healthy. The first one is Vitamin B12 which is ONLY found in meat and dairy products. As there are no naturally occurring sources of B12, vegans should consume various fortified products (ie. breakfast cereals, commercial plant milks, nutritional yeast, etc.) or consider taking a supplement. Other nutrients that vegans should be cognisant of include omega-3-fatty acids (found in high quantities in fatty fish) and iron. Rich plant sources of omega-3 and iron include flaxseeds, chia seeds, and walnuts.
Overall, following the vegan diet can be healthy and potentially prevent the pathogenesis of various chronic conditions. As affirmed by the Academy of Nutrition of Dietitics, a carefully planned vegan diet can be healthy during all stages of life. (1970-1980) However, as everybody is different, following a vegan diet may not be right for everyone. One should talk with their physician and nutritionist for more information.
Importance of Nutrition in adolescents
By: Prajna D
Healthy eating is a habit that should be taught in childhood since proper nutrition is essential for growing bodies. Eating balanced meals and drinking enough water are crucial to maintain good health. A balanced meal follows the MyPlate guidelines. These guidelines include grains, vegetables, fruits, dairy, and protein. Additionally, exercise should be included in the nutrition plan.
Even though teens may choose to eat fast food and processed foods, it is important to emphasize the fact that those foods are not healthy and should be replaced with foods that will provide them the proper fuel as they are developing and maturing. Teens, especially girls, may receive peer pressure to become skinnier, but as long as the teen is eating healthy, peer pressure should not influence nutrition. With the amount of eating disorders present in the teen population, the importance of nutrition is even higher.
Work Cited:
The Nutrition Of A Vegan Diet
Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025
Orlich, M. J., Singh, P. N., Sabaté, J., Fan, J., Sveen, L., Bennett, H., Knutsen, S. F., Beeson, W. L., Jaceldo-Siegl, K., Butler, T. L., Herring, R. P., & Fraser, G. E. (2015). Vegetarian dietary patterns and the risk of colorectal cancers. JAMA Internal Medicine, 175(5), 767. https://doi.org/10.1001/jamainternmed.2015.59
Patel, H., Chandra, S., Alexander, S., Soble, J., & Williams, K. A., Sr (2017). Plant-Based Nutrition: An Essential Component of Cardiovascular Disease Prevention and Management. Current cardiology reports, 19(10), 104. https://doi.org/10.1007/s11886-017-0909-z
Satija, A., & Hu, F. B. (2018). Plant-based diets and cardiovascular health. Trends in cardiovascular medicine, 28(7), 437–441. https://doi.org/10.1016/j.tcm.2018.02.004
Importance of Nutrition in adolescents
University of Rochester Medical Center. (n.d) https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=90&ContentID=P01610
Medical Wonders 