A huge body of scientific
evidence now shows us that a well-balanced, 100% plant-based
(veggie) diet will keep you fighting fit and healthy - and
chances are if you stop eating meat, you'll live longer too.
You probably think that veggies and vegans have to take mineral
and vitamin supplements, but it's not true. As long as you
eat a varied diet of fresh fruit and vegetables, along with
grains, beans and nuts, you will obtain all the nutrients
that you need for a healthy body.
Protein
You can get plenty
of protein from eating foods containing soya and nuts, including
veggie burgers and veggie sausages, and even from peanut butter
sandwiches, and baked beans on toast! If you consume a lot
of meat and dairy products, you can actually take in too much
protein, which can cause damage to your kidneys.
When you eat protein, you are also taking in
nitrogen, so by eating a lot of meat and dairy products your body
will be taking in more nitrogen than it requires. This strains the
kidneys, which must expel the extra nitrogen through urine. People
with kidney disease are encouraged to eat low-protein diets.
Minerals
Adequate amounts
of iron are found in most plant foods, the most common being
green leafy vegetables, brown bread, nuts and even chocolate
(through the cocoa bean). The absorption of iron is boosted
by eating foods containing vitamin C at the same time - or
just have a glass of orange juice with your meal.
Calcium is no problem, even if you decide to give up dairy products.
It is found in many plant foods, particularly in green vegetables,
tofu, seeds, dried fruit and bread; also in 'fortified' foods including
soya milk, soya marge and many breakfast cereals. So if there is a
choice, always choose the fortified varieties.
Vitamins
Getting enough
B12 is often regarded as a problem for veggies and vegans,
but it really isn't. Many foods are fortified with B12 - see
above - and a great source of Vitamin B12 is Marmite (and
other yeast spreads), delicious on toast or just add a spoonful
to your spaghetti sauce, soup, stew or whatever else you are
cooking!
The easiest way to absorb vitamin D is to get
outside when the sun is shining, as it is produced naturally in our
bodies when our skin is exposed to sunlight. If you stay out longer
than 15 minutes - which is plenty, then you should think about wearing
sunblock. During the winter, fortified foods are a good source of
vitamin D, especially margarines, breakfast cereals, soya and other
plant milks.
Besides vitamins D and B12,
you can obtain all your other vitamins by eating a variety of fresh
fruit and vegetables.
