ITAL
IS VITAL
Health Food Store Links @ Bottom of Page
No More Excuses
Would-Be Italist worry about not getting an
adequate intake of certain nutrients on a dead-free diet. The fact is, most
Americans get too much, rather than enough, nutrients- were a nation of
consummate overeaters. So forget the traditional excuses for eschewing dead. You
can get plenty of protein, and other nutrients, on a dead-free diet.
Lets debunk some
common myths and misconceptions:
-
Plants aren't
complete proteins.
-
The fact is, italist can get plenty of usable
protein from non-dead sources like beans and soy products. Even vegans
[real italist] have little risk of insufficient protein intake: only a
few servings of non-dead protein sources a day - a cup of beans, a
serving of soy-milk and tofu - will more than meet the protein
requirements for most people. And don't worry about complicated
protein combining: its not necessary to eat your beans and rice at the
same meal.
-
-
-
I cant get enough
calcium without
eating dairy. Not
necessarily true. One serving of tofu or a cup of most greens has as
much calcium as a glass of cow milk. Sesame seeds, broccoli, and sea
vegetables are also great vegetarians sources of calcium. And its a
well-known fact that excessive protein consumption can actually
inhibit the absorption of calcium.
-
-
-
Vitamin B-12
is only found in animals
products. Not
quite true. Nutritional yeast, for example, has enough B-12 to satisfy
the adult RDA with only one to two teaspoonfuls. The daily requirement
for vitamin B-12 is low, and Vitamin B-12 deficiency is rare in
Italist: vitamin B-12 reserves in the body may not be depleted for 20
to 30 years or more. Even so, italist should be prudent about getting
enough of this crucial vitamin. Best bets: look for fortified soy-milk
and dead substitutes.
|
HEALTH
FOOD STORE LINKS
1.
2. NEW
YORK STORE LOCATIONS
3. GREEN
PEOPLE.ORG
4. Health
Food stores in New York City, New Jersey, Connecticut, Long Island
References:
Anderson, B.M. et. al "The
iron and zinc status of long-term vegetarian women," American Journal of
Clinical Nutrition 34: 1042-1048, 1981.
Hallberg, L. "Bioavailability
of dietary iron in man," Annual Review of Nutrition 1:123-147, 1981.
Helman, A.D., and Darnton-Hill,
I. "Vitamin and iron status in new vegetarians," American Journal
of Clinical Nutrition 45:785-789, 1987.
Herbert, V. "Vitamin B-12:
Plant sources, requirements, and assay," American Journal of Clinical Nutrition
48:852-858, 1988.
Young, V.R. and Pellett, PL.
"Plant proteins in relation to human protein and amino acid
nutrition," American Journal of Clinical Nutrition 59:1203-1212,
1994
((HOME))
LINKS:
http://www.veganoutreach.org