Vital Nutrients for Vegetarians

  

Enjoy the vegetarian way of eating? Then, read on to pick up a few useful tips to help you eat a well-balanced vegetarian diet that provides the vital nutrients you need to be healthy and stay well.

 

Many individuals choose to be vegetarian for a variety of reasons ranging from religious to ethical and social. There is no single vegetarian pattern as many practice vegetarianism differently. ˜Vegans” eat only food of plant origin, ˜lacto-vegetarians”  include milk, ˜lacto-ovo vegetarians” include both milk and eggs, and ˜pesco-vegetarians” eat fish. Interestingly, some individuals are vegetarians on certain days of the week, while others go on extended periods of vegetarian eating almost akin to a fast. With all these vegetarian eating styles being so different, the nutritional challenges vary.

 

Concerns

 

As primitive humans were omnivores eating both meat and plants, it becomes a normal eating habit for majority of us too. As for those taking vegetarian diets, note that there are many essential nutrients in foods lacking in the bodies that are absolutely critical for the proper functioning.  For example, the human brain’s performance can be impaired if there is a lack of DHA and Vitamin B12. Hence it may not be wise to recommend vegan diets to kids as their bodies require more calories and nutrients in the early years of development.

Benefits

Scientific evidence suggested a well-balanced and healthy vegetarian diet is associated with a lower Body Mass Index (BMI), lower blood cholesterol levels and reduced risk of death from heart disease. Basically it has the lowest total energy and protein intake. However, it may also have a better fat intake profile and the highest dietary fibre intake.

To achieve optimal health, observe some practical tips for better nutritional balance.

 

Right diets
 

A vegan diet is right if it is a well-balanced diet. For some strict vegans, eating pattern is merely rice or noodles with vegetables. By abstaining from food of animal origin, complete proteins should be obtained from a wider plant-based food to include:

+ soy-based products like tofu and taukwa or mock meat, dried beans, nuts and seeds

+ whole grains

+ dried whole legumes

+ yoghurt

 

Vegans have to look out for other nutritional shortfalls. The common ones are iron, calcium and vitamin B12 which can be made up from plant sources:

Nutrient	Major Vegetarian Sources
1.  Iron	Green leafy vegetables, tofu, soya, legumes, iron fortified foods and dried fruits.
2. Vit B12	Iron from plant sources is easily absorbed as compared to iron from animal sources.   Thus vegans need about twice as much dietary iron as non-vegans. Combining with Vitamin C intake improves its uptake by 30%. Tempeh, dairy products, eggs, fortified products (e.g. cereals), seaweed This is a water-soluble vitamin that is involved in cellular function, blood formation and the nervous system. Typical mild cases are poor memory, depression and fatigue. High deficiency usually results in Alzheimer’s Disease, anemia, impaired brain function, mental disorders and a smaller brain. Majority of the vegans run the risk of deficiency as they abstain from animal meat and fish which contain high levels of this nutrient.
3. Calcium	Dairy products, green leafy vegetables, calcium-fortified products such as  soybean, milk, water, juice, cereal, bread, biscuits, tofu made with calcium salts.
4.  Zinc	Whole-grains, nuts and legumes It is much involved in the promotion of a healthy immune system.

5.  Vit D3   Largely found in animal foods, it is associated with depression and various diseases, including cardiovascular disease and cancer. Vitamin D2 derives from plants is found to be less effective than D3. An option is to get enough sun exposure to compensate for the deficiency.


Calcium, zinc and Vitamin D3 are vital for healthy functioning of the musco-skeletal system.

 

6.  Omega3  Knowing how lacking Omega3 fatty acid is, many vegans opt for flaxseed oil for substitute. Though it is a great source of ALA (a plant form of Omega-3), the body needs to convert to DHA to put to work. Studies show that this conversion process is ineffective in humans. A better alternative is algae containing both EPA and DHA.

 

In fact the missing elements can also be found in whole grains. By switching white rice to wholegrain, white bread to wholemeal bread, beehoon to brown rice beehoon, and pasta to wholegrain pasta, you get a host of valuable nutrients such as fibre, B vitamins and vitamin E.

 

Food preparations

Whilst most plant foods are naturally healthy, many chefs like to enhance the taste of vegan dishes with salt and sodium-containing seasonings. If the ingredients are fresh and wholesome, adding herbs and spices makes healthier choice. Soybeans, mushrooms and tomatoes are foods that can stand up well without much flavoring required.

Though plant proteins are naturally free of cholesterol and low in fat (especially saturated fat), many vegan cuisines are cooked with unsaturated oils for better tasting. Try to keep the dishes healthier by cooking with less fat and preferably stir frying.

Conclusion

 

For those who really decide to remove all animal foods from their diet, do make sure you adopt healthy diet and supplement, or may end up very ill with a compromised immune system. Doing right goes a long way in improving the overall health and can reduce one's risk of certain chronic diseases. In fact vegans are known to have a lower risk of cancer given their high fiber and low saturated fat content.
 

Source: http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2620

 

VIVA corner
 

VIVA B-easy contains blood formation vitamins such as vitamin B6, B12 and folic acid. Vegans abstaining from animal proteins tend to be deficient in B12 leading to anemia and lesser brain’s performance.

VIVA Chloroguard contains essential minerals, all 21 amino acids (complete protein), the entire Vitamin B complex, high fiber and essential fatty acids.

Homocysteine can be very risky

There are new evidence that beside cholesterol, there is another culprit called homocysteine independently responsible for heart attack or stroke. High levels of homocysteine are related to the early development of heart and blood vessel disease. It is capable of causing atherosclerosis (fatty deposits in blood vessels) by damaging the inner lining of arteries and promoting blood clots. By promoting the oxidation of the bad cholesterol (LDL), it facilitates the cholesterol depositing as plaques in the blood vessels.

Homocysteine is a common amino acid converted from methionine, an essential amino acid found abundantly in animal-derived foods like meats, seafood, dairy products and eggs. Most vegetables such as beans, peas and lentils, are low in methionine. Few exceptions are like sesame seeds and Brazil nuts.

History

The unexpected discovery dated back to 1969 when Dr. Kilmer S. McCully, as a member of the Harvard human genetics group then, was present when pediatricians presented the story of the death of an eight-year old boy. Suffering from a rare hereditary disease called homocysteinuria, he had died of a stroke at that tender age. This rare condition had been discovered only six years earlier by medical investigators in Belfast.

In the ensuing years several more cases were identified. In this condition, a genetic error occurs in a liver enzyme known as cystathionine synthase. When this conversion enzyme is lacking or is present in inadequate amounts, toxins built up leading to abnormal arteries, with hardening and loss of elasticity that greatly increase the tendency for heart attacks and strokes.

Not only did McCully focus on this observation, but he also knew of the work of George Spaeth, an ophthalmologist friend, who informed him of the dramatically beneficial effect of vitamin B6 supplementation on some of the homocysteinuria patients he had treated with dislocated lens. He informed that the excretion of homocysteine in the urine of such patients frequently could be increased dramatically by this vitamin.

His further findings showed the child's walls of the carotid arteries leading to the brain were severely thickened and damaged by arteriosclerosis. He also found fibrous plaques forming in virtually all the small arteries of the body as a result of blood platelets clustering more readily. Soon he had identified ten more cases of homocysteinuria in children, mostly died of blood clots to the brain, heart and kidneys.

How much is dangerous level?

+ Blood levels of total homocysteine increase throughout life in men and women.

+ Prior to puberty, both sexes enjoy optimally healthy levels (about 6 µmol/L).

+ During puberty, levels rise and more in males than females to almost 10 µmol/L and more than 8 µmol/L respectively. (because most guys are meat eaters)

+ As we age, levels continue to rise with males exceeding the females.

+ Even at 12 micromoles per liter of blood plasma the risk of heart attack and stroke doubles, with increasing blood clots in the veins.

+ At 15 micromoles or above, a heart attack rate is three times as high as normal.

Pertinent health issues

+ The higher homocysteine levels seen in the elderly may be caused by many factors including mal-absorption of B12 or a suboptimal intake of B-vitamins (especially vitamin B12), reduced kidney function and medications that reduce the absorption of vitamins.

+ In a remarkable study published in The New England Journal of Medicine in 2002, a large contingent of elderly people free of dementia were studied in advance. The results showed those with an elevated blood plasma level of homocysteine were more inclined to develop Alzheimer’s later. At a high level (over 14 micromoles per liter of blood), the risk of Alzheimer’s disease doubled.

+ Elevated levels of homocysteine have been linked to increased fractures in elderly persons. Homocysteine does not affect bone density but has corrosive effect on collagen by interfering with the cross-linking between the collagen fibers and the tissues they reinforce.

Vitamin B effects

+ High homocysteine is associated with low intake of vitamin B2, B6, B12 and folate. They are involved in homocysteine metabolism - to keep it at bay and to convert from methionine into the beneficial amino acid - cysteine, a precursor to glutathione, a substance that detoxifies the liver by binding with harmful substances there. Cysteine can be used for treating most illnesses, promotes collagen formation and retards aging.

 

+ Though some medical research has shown that reducing homocysteine levels with vitamins does not reduce the risk of heart disease, the contention is that inadequate doses of B vitamins were applied to reduce study participants’ homocysteine levels to the optimal target range of <7-8 µmol/L.


Stress-related?


As B-vitamin levels decline, the methylation cycle becomes impaired-leading to a concurrent increase in homocysteine levels as it is no longer being recycled efficiently. This may cause a disruption in neurotransmitter synthesis affecting the change of mood especially during times of stress, depression and anxiety.


Lowering homocysteine levels through supplementation with B-vitamins might reduce symptoms of mood disorders by freeing up metabolic resources involved in neurotransmission. Other studies have clearly tied genetic abnormalities such as a mutation in the folic acid-activating enzyme, MTHFR, to high homocysteine levels. As such, it becomes a prime target in psychiatric imbalances.

Other comments

+ Higher homocysteine levels related to lifestyle factors such as smoking, coffee consumption, excessive alcohol intake, lack of exercise, obesity and stress can be avoided.

+ High-risk patients with high homocysteine levels should increase their intake of B-vitamins so as to recycle homocysteine into methionine or convert into cysteine. Include in the diets a wide variety of fruits, green, leafy vegetables and grain products fortified with folic acid. The high content of Vitamin C present in these foods acts a powerful antioxidant that has been shown to prevent the plaque that builds up in the arteries.

+ Combining heart disease and stroke account for 70% of all deaths. Even children as young as 14 are beginning to face the deadly consequences plaguing the adults in recent times. Now you understand why having low cholesterol does not render you free of heart disease.


VIVA corner

VIVA B-easy is a special formulation to offer the entire range of Vitamin Bs for easy absorption and healthy bodily functioning like reduce stress, protect the liver, gastrointestinal tract, nervous system and skin structure.

Stay healthy with Vitamin B (with testimony)

The host of Vitamin B are not a single vitamin, but chemically distinct vitamins that often coexist in the same foods. In general, there are 8 types of B supplements collectively known as vitamin B complex.

Vitamin B is found abundantly in most foods shown. Being water-soluble, they disperse throughout the body and must be replenished regularly, with any excess excreted in the urine.  There are hardly known health problems arising from excessive oral intake thus far. However, a single vitamin B type or synthetic form may produce some side effects if taken on prolonged periods.

B vitamins play a vital role in cell metabolism and other proper bodily functioning. Some health benefits are as follows:

• Enhance skin complexion and hair texture
• Support and increase metabolic rate useful for those who want to lose weight
• Enhance immunity and aid in the formation of neuro-transmitters to keep a healthy nervous system. Expect to see relieve symptoms caused by stress and improve memory, response and thinking process (also good for attention deficit hyperactivity disorder). Also prevents anxiety and depression.
• Gain in muscle strength, great for arthritis and joint dysfunction
• Reduce homocysteine level to slow buildup of bad cholesterol and help to increase good cholesterol.  Homocysteine is an amino acid that can hamper blood flow up in the blood vessel before its conversion into cholesterol.
• Work as coenzymes in the metabolic system to aid enzyme function, assist the absorption and metabolism of carbohydrate, fat and protein. In this way the liver can function more efficiently.
• Inhibit tumor growth and reduce the risk of most difficult to treat cancer – pancreatic cancer. It aids in the production of p53 which has anti-cancerous effect.
• Promote growth of friendly bacteria in our gastrointestinal system for optimum nutrient absorption.

Sources

-  B vitamins are found in whole unprocessed foods whilst processed carbohydrates such as sugar and white flour tend to have lower B vitamin content.
-  High concentration is found in meat products such as turkey, tuna and any liver.
-  Healthy B vitamins are from plants like whole grains, potatoes, bananas, lentils, chili peppers, tempeh and beans.

Types

-  Improves blood circulation and assists in blood formation
-  Involves in carbohydrate metabolism and the production of hydrochloric acid, vital for proper digestion
-  Optimises cognitive activity and brain function
-  Clears free radicals arising from aging, alcohol consumption and smoking

Deficiency: Due to drugs, oral contraceptives, heavy alcohol/coffee consumption can cause:

-  Beriberi, a nervous system disease
-  Constipation, enlarged liver, fatigue, forgetfulness, appetite loss, muscle atrophy, severe weight loss, nervousness, gastrointestinal disturbances etc

Caution: Those who resort to injection of Vitamin B due to poor absorption in the digestive system should be beware that high-dose thiamine (or B1) injections into the vein or muscle can have side effect because niacin causes the dilation of small-skin blood vessels. A flushing reaction can occur, including redness of the face, arms and chest, burning, tingling, itching or headaches. It is not dangerous and usually goes away on its own in 1 to 2 hours.                           

-  Required for red blood cell formation, antibody production, cell respiration and growth
-  Relieves eye fatigue and cataract problem
-  Aids in metabolism of carbohydrates, proteins and fats
-  Improves the mucous membranes in the digestive tract

Deficiency:

-  Affects proper development of foetus during pregnancy
-  Cracks and sores at the corner of the mouth
-  Eye disorders
-  Hair loss, insomnia, light sensitivity, poor digestion, retard growth and slowed mental response
-  Carpel tunnel syndrome

Caution: Reported side effects from taking more than 10 mg per day of riboflavin include sun-induced eye damage, itching or numbing sensations and orange-tinted urine. It could interact negatively with certain other medications and supplements. Also, keep in mind that taking large amounts of one B-complex vitamin can cause an imbalance of other B-vitamins.

-  Needed for proper circulation and healthy skin
-  Aids in the proper functioning of the nervous system
-  Assists in the metabolism of carbohydrates, fats and proteins and production of hydrochloric acid
-  Involves in the secretion of bile and stomach acids
-  Involves in production of sex hormones
-  Lowers cholesterol and improves circulation
-  Improves mental illnesses

Deficiency:

-  Canker sores, dementia, depression, diarrhoea, dizziness, fatigue, headaches, indigestion, insomnia, appetite loss, skin eruptions, low blood sugar

Caution:  Amounts over 500 mg daily of niacin can cause liver damage if taken over prolonged periods. It may elevate blood sugar levels too.

Vitamin B₅ (pantothenic acid)

-  Involves in vital bodily functions like production of hydrochloric acid, absorption of fats and proteins, maintenance of sodium and potassium balance, promotion of red blood cell formation, properly functioning of the brain, synthesis of the nucleic acids RNA and DNA, prevention of arteriosclerosis (due to homocysteine) and cancer.

Deficiency:

-  anemia, headaches, nausea, sore tongue, vomiting, acne, cracks or sores on the mouth and lips, depression, dizziness, fatigue, impaired wound healing, mouth and gum inflammation, impaired memory, hair loss, oily facial skin, stunted growth, tingling sensations, Carpel tunnel syndrome

Caution:  Prolonged use of high doses like 1000 mg daily can be toxic, and may result in nerve damage and loss of coordination.

Vitamin B6 is used by the body every single day since it plays a part in such major functions including movement, memory, energy expenditure and blood flow. Basically, it helps to make hemoglobin that carries oxygen in red blood cells throughout the body, to provide energy from the food that we eat, to balance blood sugar levels, and to create antibodies that our immune system uses to protect us.


Deficiency:

• Low energy or fatigue
• Worsening of PMS symptoms (on contraceptive pills)
• Worsening symptoms of anemia
• Changes in mood, such as irritability, anxiety and depression
• Muscle pain

Caution: When someone has too much synthetic vitamin B6 from within their body, reactions including muscle numbness, confusion and other unpleasant temporary symptoms.

Vitamin B7 also known as Vitamin H is a catalyst for various metabolic reactions in the human body to extract energy. Owing to its water solubility, this vitamin is regularly diminished and thus needs constant replenishment. Though it is seldom lacking in the body as our intestinal bacteria is always involved in its production, frequent drug intake can cause the elimination of these bacteria. For such patients, including Vitamin B7 in the normal diet may reverse this condition.


The health benefits of Biotin include improved metabolism, tissue maintenance, healthy skin, weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and vaginal candidiasis. It also aids in the synthesis of vital components and helps in maintaining blood sugar levels.


Deficiency occur amongst vegetarians, drinkers, seniors:
1. Hair loss
2. Fatigue and depression
3. Nausea
4. Muscle pains
5. Anemia


No toxicity has been reported with biotin intake. 

-  Child-bearing women must take more folic acid for nerve cell formation to avoid having premature birth and a neural tube defect foetus that can lead to a stillborn baby or permanent paralysis.

-  It converts the harmful substance homocysteine from forming plaques in arteries by converting it to other non-harmful amino acids in the body.
-  Vitamin B12 and folate are two most important Vitamin B necessary to form and mature the red blood cells, granulocytes and platelets.  A deficiency of either one can result in anemia characterised by larger than normal red cells. The white blood count and platelet count are usually below normal too.
-  As a coenzyme in DNA and RNA synthesis, it promotes cell growth and division, including that of the red blood cells for prevention of anemia especially amongst vegetarians and ladies under heavy menstruation (B6, B9 and B12 for blood formation)
-  Habitual smokers need more vitamin B12 and folic acid to prevent bronchial and lung cancer.
-  Researchers found that men with the highest levels of vitamins B6, B12 and folate in their blood scored highest on tests of their mental abilities.  These nutrients can help the brain to operate at peak levels. On the same note, it helps to mitigate depression and anxiety.

Deficiency:

-  Sore red tongue, anemia, fatigue, graying hair, growth impairment, insomnia, memory problems, paranoia, weakness, digestive disturbances

Caution:  Do not take high doses of folate for extended periods if you have a hormone-related cancer or seizure disorder.

-  Important for formation of red blood cells and thus prevents anemia.
-  Metabolises carbohydrates and fats and synthesis of proteins.
-  The chemical variants of the B₁₂ vitamin in them found in food are active for bacteria, but cannot be used by the human body.  Hence, Vitamin B12 deficiency can develop in individuals who have had all the stomach removed, stomach lining degenerating or when tapeworm/bacterial infections in the intestines. Injectable medication may have to be administered periodically.
-  Elderly/vegetarians tend to be deficient in vitamin B12 resulting in neuron disorders or mental problems as it is linked to neurotransmitter and maintenance of fatty sheaths (protect nerve endings)
-  Alcohol addicts and those with gastrointestinal inflammation tend to lose vitamin B12.

Deficiency:

-  Bone loss, chronic fatigue, constipation, depression, digestive disorders, dizziness, liver enlargement, eye disorders, memory loss, nervousness, headaches/migraines, palpitations, anemia, ringing in the ears and spinal cord degeneration.

More comments

+  Oral contraceptives and some medicated drugs deplete Vitamin B1, B2, B3, B6 and B12 leading to clinical depression.


+  Always opt for natural over synthetic Vitamin B for easy bioavailability.

Viva corner

Viva B-easy offers the easy solution with all the entire range available in one, concentrated from yeast, in meeting our daily requirement.  Most working people are suffering from stress, fatigue, digestive disorders and liver malfunction and have to resort to medicated drugs for help.  Certainly taking this supplement can be a better relief.

Testimony

Not long ago I was coughing so badly that at one stage my heavy cough caused my spinal cord to ‘lock up’ and could barely move my entire upper body. I went for acupuncture treatment and was told that it would take few days to fix up. Next morning waking up was no better and decided to see a neurologist as arranged by a friend.

A VIVA friend recommended me to try out 4 tablets of VIVA B-easy for some relief to sooth the tight nerves. Bravo! In a matter of 15 mins, I was able to move my shoulder without any fuss. I followed his advice to take 4 more in the day and repeated again the next day. By the 3rd day, the ordeal is over without any pain whatsoever.

A week later, my brother met with similar encounter and I shared my experience with him. He did it the same way and got off quickly too.

I learn from this episode that Vitamin B helps in improving the elasticity of the nerves.

Ken Queck (VIVA ID 71000714)