Whether you already are a vegetarian or just exploring alternatives, this seminar is for you! Learn about the benefits of a vegetarian diet, the types of vegetarianism, the common nutrient deficiencies and how to be a healthy, well-nourished vegetarian at any age. We will also focus on the special needs of vegetarians during pregnancy, breast-feeding, infancy, childhood and adolescence.
Presented by Dr. Lisa Watson, a vegetarian for over 25 years and the mother of two vegetarian children.
Presentation about how your diet can change your life, improve your health, and help resolve the world's most challenging environmental problems.
Feel free to embed this presentation on your blog or web site.
Presentation about how your diet can change your life, improve your health, and help resolve the world's most challenging environmental problems.
Feel free to embed this presentation on your blog or web site.
Persuasive speech
Topic: Vegetarianism
General objective: To persuade the audience to choose vegetarianism
Specific purpose: At the end of the speech, the audience should
a) cut down the consumption of meat
b) give up on consuming meat
c) understand the benefits of vegetarianism
Proposition : People should not eat meat in order to stay healthy.
Diet is not all about loosing or gaining weight, its therapeutic benefits are often taken lightly by most of us. Planning of a therapeutic diet implies the ability to adopt the principal of normal nutrition to the various regimens for adequacy, correctness, economy and palatability. It requires recognition of the need for dietary supplements such as vitamin and mineral concentrates when the nature of the diet itself imposes severe restrictions, the patient's appetite is poor or absorption and utilization are impaired so that the diet cannot meet the needs of optimum nutrition.
There are several therapeutic benefits of a well balanced diet such as:
•Fuel to perform daily activities
•Nutrients for the body's cells
•Growth and repair of tissue
•Reinforcing the immune system
•Preventing chronic diseases of lifestyle
•Maintaining good mental health
•Ensuring healthy teeth and bones
Plant-based Eating: Enhancing Health Benefits, Minimizing Nutritional RisksRobin Allen
Learning Objectives
At the end of the session, the participants will be able to:
1. Know there is no single definition of a plant-based diet.
2. Discuss health aspects of vegetarian and vegan diets and quality of evidence supporting health claims.
3. Assess nutritional adequacy/status of vegetarians and/or vegans throughout the life cycle and provide strategies for meeting dietary recommendations for vitamin B12, DHA calcium, and zinc.
Bradley Joseph Mancuso - Explaining what is Balanced Diet ?bradleyjoseph8
Bradley Joseph Mancuso fitness expert In perth Explaining what is Balanced Diet ?
For more info visit bradley mancuso website - https://bradleyjosephmancuso.blogspot.com/
For Follow Bradley On Linkedin - www.linkedin.com/in/bradley-joseph-mancuso
Vegetarianism is need of the hour. It is in the interest of our health, environment and it saves life of innocent living beings. This also helps us in spiritual development.
Persuasive speech
Topic: Vegetarianism
General objective: To persuade the audience to choose vegetarianism
Specific purpose: At the end of the speech, the audience should
a) cut down the consumption of meat
b) give up on consuming meat
c) understand the benefits of vegetarianism
Proposition : People should not eat meat in order to stay healthy.
Diet is not all about loosing or gaining weight, its therapeutic benefits are often taken lightly by most of us. Planning of a therapeutic diet implies the ability to adopt the principal of normal nutrition to the various regimens for adequacy, correctness, economy and palatability. It requires recognition of the need for dietary supplements such as vitamin and mineral concentrates when the nature of the diet itself imposes severe restrictions, the patient's appetite is poor or absorption and utilization are impaired so that the diet cannot meet the needs of optimum nutrition.
There are several therapeutic benefits of a well balanced diet such as:
•Fuel to perform daily activities
•Nutrients for the body's cells
•Growth and repair of tissue
•Reinforcing the immune system
•Preventing chronic diseases of lifestyle
•Maintaining good mental health
•Ensuring healthy teeth and bones
Plant-based Eating: Enhancing Health Benefits, Minimizing Nutritional RisksRobin Allen
Learning Objectives
At the end of the session, the participants will be able to:
1. Know there is no single definition of a plant-based diet.
2. Discuss health aspects of vegetarian and vegan diets and quality of evidence supporting health claims.
3. Assess nutritional adequacy/status of vegetarians and/or vegans throughout the life cycle and provide strategies for meeting dietary recommendations for vitamin B12, DHA calcium, and zinc.
Bradley Joseph Mancuso - Explaining what is Balanced Diet ?bradleyjoseph8
Bradley Joseph Mancuso fitness expert In perth Explaining what is Balanced Diet ?
For more info visit bradley mancuso website - https://bradleyjosephmancuso.blogspot.com/
For Follow Bradley On Linkedin - www.linkedin.com/in/bradley-joseph-mancuso
Vegetarianism is need of the hour. It is in the interest of our health, environment and it saves life of innocent living beings. This also helps us in spiritual development.
We all want to feel alive and energetic, look forward to each new day and enjoy optimum health. To accomplish this, each of us must assume responsibility for our own well-being. Food is vital to our health. It provides the building blocks for growth and repair, and fuel for energy. It is a key element in the length and quality of life.
The objective of this presentation is to give you a basic understanding of nutrition, to help you decide which foods are the best to select, to inform you of the harmful foods which cause disease, and beneficial foods which helps prevent disease.
Background: Vegetarian diets are associated with reduced risk for diseases such as diabetes and cardiovascular disease. We aimed to determine the nutritional adequacy of usual food intake in a cohort of young vegetarians and omnivores who regularly exercise.
Methods: Five vegetarian (aged 21.7±2.0 yrs), three vegan (aged 31.3±7.5 yrs) and eight age and sex matched omnivore participants (aged 21.1±1.9 yrs) volunteered for this project. Participants completed diet diaries to determine usual intake of macronutrients such as protein and fat and micronutrients such as vitamin C and iron.
Results: All participants met or exceeded the recommended dietary intake (RDI) of protein, thiamine, riboflavin, niacin, vitamin B6 phosphorus, and vitamin C. Vegetarians and vegans consumed insufficient quantities of vitamin B12 and vegans consumed less the half the amount that omnivores managed (1.7μg compared to 4.5μg). Folate consumption was adequate amongst vegetarians and vegans (510μg and 696μg respectively) and vitamin C consumption was highest among the vegan group (>400% of the RDI). Zinc intake was lowest among the vegetarians while low iron and copper intakes were reported by omnivores. Calcium consumption was poor overall.
Conclusions: Nutritional inadequacies can arise from consuming omnivore, vegetarian and vegan diets. Over time such inadequacies may result in nutrient deficiencies thus it is important to consume a variety of nutrient rich foods to ensure nutrition requirements are being met
Vegan Los Angeles is a group aiming to promote the healthy vegan or plant-based diet by giving free-of-charge cooking demonstrations around the Los Angeles area.
Cost of Diets - assessing the potential contribution of agricultural biodiver...Bioversity International
Bioversity International researcher Céline Termote spoke about her research on the Cost of Diets at Tropentag 2014 that took place in Czech Republic.
In her presentation she spoke about a modeling tool to assess the potential contribution of agricultural biodiversity to nutritious diets at affordable cost, highlighting a particular case study from eastern Baringo District, Kenya.
Learn more: http://www.bioversityinternational.org/fileadmin/user_upload/online_library/publications/pdfs/Role_of_wild__neglected_and_underutilized_foods_in_reducing_the_cost_of_a_nutritionally_Poster_1595_01.pdf
Ethics Beyond the Plate presentation by Leigh-Chantelle at Bali Vegan FestivalLeigh-Chantelle
Leigh-Chantelle from Viva la Vegan! gives her Ethics Beyond the Plate presentation at the 2nd Bali Vegan Festival.
Sunday 9 October
Ubud, Bali, Indonesia
The blurb:
With the mainstream media watering down the meaning of veganism with it's dietary, fitness and weight-loss focus, is the vegan movement losing its core ethics? There are many reasons and benefits to go - and stay - vegan. Including the environment, labour rights, human rights, animal rights, ethics, feminism, and other intersectionality issues. How can we learn from other social justice movements to move forward in a more inclusive and intersectional way? If more people stay vegan long-term due to ethical reasons, how can we promote consciousness-raising, non-oppression, non-objectification, and anti-consumerism for and beyond the vegan lifestyle?
Find out more about how we can work together as vegans and activists to promote inclusivity, learn from other movements, and lead by example to promote compassion to ALL we encounter. Learn how to become a more effective activist and make these much-needed changes with Leigh-Chantelle's Ethics Beyond the Plate talk.
7 Vital Nutrients You're Not Getting and How to Stop Sabotaging Your HealthNu U Nutrition
Guest nutritionist Carmela Pengelly shares insights on the 7 nutrients many people don't get enough of and how to stop doing things that may sabotage your health without you realizing.
Micronutrient deficiencies can cause visible and dangerous health conditions, but they can also lead to less clinically notable reductions in energy level, mental clarity and overall capacity. This can lead to reduced educational outcomes, reduced work productivity and increased risk from other diseases and health conditions.
Nutrition plays a crucial role in maintaining optimal health and preventing various diseases. The relationship between nutrition and health is intricate, with dietary choices significantly influencing overall well-being. Here's a comprehensive description of nutrition in health and disease:
Nutrition in Health:
Essential Nutrients: A balanced diet provides essential nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. These nutrients are vital for the proper functioning of the body, supporting growth, development, and overall maintenance of health.
Energy Balance: Nutrition contributes to maintaining an appropriate energy balance. The intake of calories should match the body's energy expenditure, preventing issues like obesity or malnutrition.
Disease Prevention: A nutritious diet can help prevent various chronic diseases, including heart disease, diabetes, and certain cancers. Antioxidants from fruits and vegetables, for instance, play a role in protecting cells from damage.
Immune System Support: Adequate nutrition supports a robust immune system, helping the body defend itself against infections and illnesses. Nutrients like vitamins A, C, and D, as well as zinc and selenium, are essential for immune function.
Healthy Aging: Proper nutrition contributes to healthy aging by maintaining muscle mass, bone density, and cognitive function. Nutrient-rich foods are especially important as individuals age to support overall well-being.
Nutrition in Disease:
Malnutrition: Inadequate or imbalanced nutrition can lead to malnutrition, which encompasses both undernutrition and overnutrition. Undernutrition can result in stunted growth, weakened immune function, and other health complications, while overnutrition can contribute to obesity and related diseases.
Chronic Diseases: Poor dietary choices are linked to the development of chronic diseases such as cardiovascular disease, type 2 diabetes, and certain types of cancers. Diets high in saturated fats, sugars, and salt can contribute to these health issues.
Nutritional Deficiencies: Insufficient intake of specific nutrients can lead to deficiencies, causing a range of health problems. For example, vitamin deficiencies may result in conditions like scurvy (vitamin C deficiency) or rickets (vitamin D deficiency).
Inflammation: Certain dietary patterns, such as those high in processed foods and low in anti-inflammatory nutrients, may contribute to chronic inflammation, a factor implicated in various diseases, including arthritis and inflammatory bowel diseases.
Digestive Health: Nutrition plays a pivotal role in maintaining digestive health. Poor dietary choices can lead to gastrointestinal issues, including irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD).
In summary, nutrition is a cornerstone of health and disease prevention. Making informed and balanced dietary choices is crucial for maintaining overall well-being and reducing the risk of various health
71 .Kitchen gardening (a brief history) A Series of Lectures By Mr. Allah Dad...Mr.Allah Dad Khan
A Series of Lectures By Mr. Allah Dad Khan Former DG Agriculture Extension KPK , Provincial Project Director CMP II MINFAl Islamabad and Visiting Professor the University of Agriculture Peshawar Pakistan
Lecture 12 nutrients involved in energy metabolismwajihahwafa
At the end of this lecture, the student should be able to:
Describe how coenzymes enhance the activities of enzymes.
For each of the eight B-complex vitamins, describe their primary functions and their food sources.
Describe the association between folate, vitamin B12, and vascular disease.
Identify at least two minerals that function as coenzymes in energy metabolism.
Discuss the role that iron plays in oxygen transport.
Distinguish between iron-deficiency anemia, pernicious anemia, and macrocytic anemia.
The vegan diet and its implication - Qua NutritionRitika Kannojia
The vegan diet has gained momentum in recent years, with more people transitioning to the diet, whether for health or more ethical-based reasons. It’s often characterized as very restrictive, is associated with health benefits but also raises concerns. Controversy regarding the diet exists within the public sphere, with those actively supporting and advocating for it, and others questioning its purpose and proposed benefits, perhaps because of a lack of knowledge about the diet.
It seems like making babies should be the most natural thing in the world. But whether you are just starting to consider pregnancy or having been trying to conceive for some time, it can be a challenge to know what to do to enhance your chances of a healthy pregnancy.
Join Dr. Watson as she explores the current research on natural ways to enhance your fertility - from which foods to eat and which to avoid, the impact of your mood, stress and exercise, which supplements are useful and whether acupuncture can improve your chances of conception. This seminar is for anyone who wants to take charge of their fertility and improve their chances of achieving a healthy pregnancy, naturally.
Baby Food: The Art and Science of Solid Food and Nutrition in the First Year ...Lisa Watson
Introducing solid food to baby is an exciting time! Learn when, how and what to offer your baby based on current research on allergy prevention and the nutritional needs of infants.
Presented by Dr. Lisa Watson, ND - a naturopathic doctor practicing in Toronto, Ontario, Canada.
Tea for Babies and Bellies: Using Tea for Common Conditions in Pregnancy and ...Lisa Watson
Tea is a safe and effective way of managing your health in pregnancy and early infancy. Use tea to treat common conditions of pregnancy such as nausea, anemia, muscle cramps and sleeplessness. Learn how to give tea to your babies and treat colic, teething pain and fever. Presented by Dr. Lisa Watson, naturopathic doctor.
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
The prostate is an exocrine gland of the male mammalian reproductive system
It is a walnut-sized gland that forms part of the male reproductive system and is located in front of the rectum and just below the urinary bladder
Function is to store and secrete a clear, slightly alkaline fluid that constitutes 10-30% of the volume of the seminal fluid that along with the spermatozoa, constitutes semen
A healthy human prostate measures (4cm-vertical, by 3cm-horizontal, 2cm ant-post ).
It surrounds the urethra just below the urinary bladder. It has anterior, median, posterior and two lateral lobes
It’s work is regulated by androgens which are responsible for male sex characteristics
Generalised disease of the prostate due to hormonal derangement which leads to non malignant enlargement of the gland (increase in the number of epithelial cells and stromal tissue)to cause compression of the urethra leading to symptoms (LUTS
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
3. Vegetarian Terminology
Vegan – consumes NO animal products (including
meat, poultry, fish, eggs, dairy, honey)
Lacto-Ovo Vegetarian – consumes no meat, fish or
poultry but does consume dairy and/or eggs
Pescetarian– consumes no meat or poultry but does
consume fish, dairy and/or eggs
Flexitarian– consumes a predominantly vegetarian
diet but consumes meat or poultry on occasion
5. Benefit 1: Decreased risk of diabetes
Vegetarian diets reduce the risk of developing
diabetes and are associated with improved insulin
sensitivity and decreased oxidative stress.
Vegetarian diets are more
successful than omnivore
diets in managing existing
diabetes.
6. Benefit 2: Decreased risk of heart
disease
Vegetarians have lower incidence of heart
disease, lower LDL (bad) cholesterol, lower rates of
obesity and lower rates of hypertension.
7. Benefit 3: Decreased risk of obesity
On average, vegetarians have lower BMIs (body
mass index) than omnivores with vegans having
even lower BMIs.
Obesity is the main risk factor
for a number of chronic conditions
including hypertension, heart
disease, diabetes and
reduced life expenctancy.
8. Benefit 4: Improved mood
Vegetarians report less negative mood states than
omnivores. When omnivores change over to a
vegetarian diet self reported mood states improve.
Beezhold BL, Johnston CS. Restriction of meat,
fish, and poultry in omnivores improves mood:
a pilot randomized controlled trial. Nutr J. 2012
Feb 14;11:9.
9. Benefit 5: Decreased risk of cancer
A vegetarian diet is associated with a decreased
incidence of cancer for two main reasons:
• vegetarian diets are high in fiber, antioxidants
and phytonutrients that are cancer-protective
• vegetarian diets contain
no red meats or processed
meats – both of which have
been linked to an increased
incidence of cancer.
13. Vitamin B12
Necessary for normal functioning of the brain
and nervous system
Also required by our body to produce energy
and utilize fatty acids
14. Vitamin B12
Necessary for normal functioning of the brain
and nervous system
Also required by our body to produce energy
and utilize fatty acids
Did you
know?
No plant or animal
can make their
own B12 –
Only bacteria can
synthesize it.
15. Vitamin B12
Up to two-thirds of vegans and one-third of
vegetarians are deficient.
(Up to one-third of omnivores are also deficient)
B12 deficiency can lead to
anemia (low red blood cells)
and nervous system damage.
Because folic acid levels are
high in vegans and vegetarians
a B12 deficiency can be hidden
until it is severe and causing
symptoms.
17. Vegetarian Science Break
Homocysteine– an amino acid found in the
blood. High levels are associated with heart
disease, stroke, dementia and early mortality.
Elevated homocysteine concentration in plasma was
observed in 66% of the vegans and about 45-50% of
the omnivores and vegetarians. Vegan subjects had
significantly higher mean plasma homocysteine levels
than omnivores.
B-vitamin status and concentrations of homocysteine in Austrian omnivores,
vegetarians and vegans. Ann NutrMetab 2006.
Why?
18. Vegetarian Science Break
Deficiency of vitamin B12, folic acid or vitamin
B6 can all lead to elevated homocysteine levels.
Folic acid and vitamin B6 levels in vegans are
usually high compared to omnivores. So B12
deficiency is the most likely cause of high
homocysteine in vegans.
19. Vegetarian Science Break
In the body methionine (an amino acid) is turned
into homocysteine. Vitamin B12 is used to turn
the homocysteine back into methionine.
If there is not enough vitamin B12, then
homocysteine levels remain high.
American vegans consume an average of
5.6mcg of vitamin B12 through fortified food
daily. The recommended intake is 100mcg daily.
20. Vegetarian Science Break
But don’t vegans have a lower risk of
cardiovascular disease?
Vegans have lower cholesterol levels and blood
pressure than omnivores.
However, studies looking at the negative effects
of homocysteine adjusted for cholesterol levels
and blood pressure and still found an increased
incidence of heart disease, stroke, dementia and
death.
21. Vegetarian Science Break
Vitamin B12 offers a safe and effective way to
lower homocysteine levels in vegans with no
adverse effects.
ALL vegans (and most vegetarians) should be
taking a daily B12 supplement.
22. Riboflavin – Vitamin B2
Necessary for energy production and
metabolism
Used by the body to metabolize
fats, carbohydrates and proteins
Riboflavin is water-soluble and is not
stored in the body. It must be
consumed daily.
Riboflavin is bright yellow in colour
and causes yellowing of the urine
when taken in supplements.
23. Riboflavin – Vitamin B2
Studies suggest that up to 30% of vegans are
deficient in riboflavin due to inadequate daily
consumption.
Symptoms of deficiency include dry,
cracked lips, mouth ulcers, cracks at
the corner of the mouth and sore
throat
A diverse diet, supplementation or use
of fortified foods is usually enough for
most vegetarians and vegans to meet
their daily needs.
25. Vitamin D
Produced in the skin from sun exposure.
In Canada we are unable to produce vitamin D from
sun rays during the months of October to April.
Vitamin D is required for
absorption of calcium, for
proper functioning of the
immune system and
decreases the risk of developing
over 16 different types of cancer.
26. Vitamin D
In Canada all dairy products are fortified with
vitamin D. Some milk alternatives are also fortified.
Vitamin D supplements are recommended for ALL
Canadians – infants, children, teens and adults –
during the winter months.
27. Vitamin D
Vegetarian sources of Vitamin D:
• Fortified dairy products
• Fortified soy, almond and rice milks
• Sun exposure May-September
• Supplements
28. Calcium
Necessary for the function of muscles (including
the heart), release of neurotransmitters and for
calcification of the teeth and bones.
Vitamin D is required for calcium absorption.
Consumption of animal proteins
increases calcium requirements,
so vegans may have lower daily
needs.
29. Calcium
Dairy is a popular source of calcium, but this
mineral is found in a wide variety of foods.
A diverse vegan diet can be rich in calcium.
Some plants contain oxalates and
phytates, compounds that can
inhibit calcium absorption.
Eating a wide variety of calcium
rich foods will result in better
absorption and adequate
calcium levels.
30. Calcium
Vegetarian sources of calcium:
• Dark green vegetables – kale, bok
choy, spinach, collards, broccoli
• Beans
• Tofu and tempeh
• Sesame seeds
• Almonds and almond butter
• Blackstrap molasses
• Fortified soy, almond and rice milks
• Figs
• Dairy
31. Iron
Iron is used by red blood cells to carry oxygen to
tissues – less iron, less oxygen to our
organs, muscles, skin and brain
Iron is also necessary for energy
production and proper functioning
of the immune system.
32. Iron
Vegetarians typically consume as much iron in
their diet as omnivores.
However, the iron in vegetables is less
bioavailable. It is more difficult to absorb and it is
more sensitive to inhibitors of iron
absorption. Inhibitors include:
•Phytates
• Calcium
• Polyphenols – found in
coffee, tea and red wine
33. Science Break - Phytates
•Stores phosphorus in plants
• Is indigestible by humans
• Binds to minerals and makes
them unabsorbable
• Negatively impacts absorption
of iron, zinc and to a lesser
extent calcium and
magnesium
34. Science Break - Phytates
•Found in nuts, grains, beans
and seeds
• To decrease the impact of
phytates:
• Cook your food
• Fermentation
• Sprouting
• Vitamin C – decreases
impact of phytates on
iron absorption
35. Iron
Because of the lower bioavailability of iron from
a vegetarian diet, the recommended iron
intakes for vegetarians are 1.8 times that of
nonvegetarians.
Position of the American Dietetic Association:
Vegetarian Diets.
J Am Diet Assoc. 2009;109: 1266-1282.
36. Iron
Vegetarians adapt to lower absorption of iron
and have the same incidence of anemia as
non-vegetarians.
Women, children, teens, pregnant
and breast feeding mothers
should be diligent about maintaining
adequate iron levels and stores.
37. Iron
Vegetarian sources of iron:
• Soy beans and tofu
• Lentils
• Spinach and dark green leafy
vegetables
• Sesame seeds
• Chick peas (Garbanzo beans)
• Lima beans and navy beans
• Olives
• Fortified cereals
• Blackstrap molasses
38. Iodine
Necessary for thyroid function and breast
health.
Vegans who do not consume table salt or sea
vegetables are often deficient in iodine because
plant-based diets are low in iodine.
Iodine is added to many foods to
ensure sufficient intake:
• Table salt
• Flour
• Milk
39. Iodine
The salt used in processed foods is NOT iodized
Sea salt, pink salt, gray salt, etc are not iodized
and may not contain adequate amounts of
iodine.
Vegetarian sources of iodine:
• Iodized table salt
• Sea vegetables (kelp,
nori, wakame)
• Dairy products
• Eggs
40. Zinc
Needed for immune functioning, protein
synthesis, wound healing, DNA synthesis and cell
division.
Zinc is of particular importance during periods of
growth (pregnancy, infancy, childhood, teens) and
during sexual maturation (teens).
Animal products provide
the majority of zinc in North
American diets.
41. Zinc
Zinc may be deficient in vegan diets that are high in
phytates.
Zinc must be consumed daily because our bodies
have no storage for this mineral.
Vegetarians need up to 50% more
zinc than the recommended
daily allowance to compensate
for the poor absorption of zinc
from plant-based diets.
42. Zinc
Vegetarian sources of zinc:
• Soy beans and tofu
• Lentils
• Beans
• Grains (especially oats)
• Nuts
• Pumpkin and sesame seeds
• Mushrooms
• Cheese and yogurt
43. Omega 3 Fatty Acids
The omega 3 fatty acids, docosahexanoic acid
(DHA) and eicosapentanoic acid (EPA) are
necessary for cardiovascular health, mental
health, brain health and eye health.
Vegan diets that do not contain
eggs, fish or abundant amounts of
algae are often deficient in omega 3s.
44. Omega 3 Fatty Acids
Vegan diets are rich in omega 6s (found in
vegetable oils, canola oil, soybean oil, corn oil and
sunflower oil) which can prevent utilization of
omega 3s by our cells.
The ideal balance of omega 6s to omega 3s is
1:1 to 4:1. Omnivores in North American
average a ratio of 10:1,
vegetarians 16:1 and vegans 20:1.
45. Omega 3 Fatty Acids
Omega 6 fatty acids are pro-inflammatory,
pro-thrombotic and pro-constrictive.
An imbalance of omega 6 to omega 3
can contribute to cancer, arthritis,
inflammation and heart disease.
46. Omega 3 Fatty Acids
The omega 3 fatty acid found in plants, alpha-linolenic
acid (ALA) can be converted into EPA and DHA.
The conversion rate to EPA is typically 5-10%.
The conversion rate to DHA is even worse (2-5%).
Micro-algae can provide a vegan
source of DHA and can increase
EPA levels as well (through a
process known as retroconversion).
47. Omega 3 Fatty Acids
Vegan requirements for ALA are DOUBLE that of
the recommended daily allowance in order to
compensate for the poor conversion rates.
Vegetarian sources of Omega 3s
• Flaxseeds
• Walnuts
• Soy
• Hempseeds
• DHA rich micro-algae
• Dark green leafy vegetables
• Eggs
48. Protein & Essential Amino Acids
Protein provides the body with amino acids which
are used as a source of energy and as building
blocks for muscles, skin, hormones, and enzymes.
Amino acids that can not be made by
our body are considered essential.
The essential amino acids are:
•Leucine •Tryptophan
•Isoleucine •Methionine
•Valine • Phenylalanine
• Lysine •Histidine
•Threonine
49. Protein & Essential Amino Acids
Eating a diverse selection of plant foods will
ensure you get enough essential amino acids in
your diet.
Legumes are high in lysine, but low
in methionine.
Grains are high in methionine but
low in lysine.
Eating both grains and legumes, as
well as vegetables and fruits will
provide all the essential amino acids.
50. Protein & Essential Amino Acids
Food Combining:
It is not necessary to consume both grains and
legumes in the same meal to meet your need
for essential amino acids. Eating them over
the course of a single day is adequate.
Vegetarians should aim to consume
1.0g of protein per kg of body weight
daily to meet their personal needs.
51. Protein & Essential Amino Acids
Vegetarian Sources of Protein
• Soy beans, tofu, tempeh
• Legumes, lentils, peas
• Beans (black, white, red, chick peas)
• Quinoa
• Nuts and nut butters
• Seeds
• Brown rice
• Spinach
• Broccoli
• Eggs
• Dairy
52. Don’t Think You Can Get
Enough Protein?
Bigger vegetarians than YOU:
• Horses (1000 Lbs)
• Cows (1650 Lbs)
• Hippopotamus (7000 Lbs)
• Elephants (16 000 Lbs)
•Argentinosaurus (200 000 Lbs)
54. What about SOY?
Soy beans (Glycine max) are a legume that are:
• High in protein
• High in fat
• Low in carbohydrates
• A source of omega 3 ALA
• A source of isoflavones
55. What about SOY?
Isoflavones – The source of the soy controversy
•Soy contains genistein, daidzein and glycitein
•Isoflavones are mildly estrogenic – they are
able to bind to estrogen receptors in the body
•Isoflavones bind selectively to beta estrogen
receptors and are classified as natural selective
estrogen receptor modulators (SERMs)
• SERMS have estrogen-like effects in some tissues,
but not in others
56. What about SOY?
Soy and Breast Cancer
In mice studies, genistein can increase the
growth of estrogen-sensitive tumours
•The amount used in these studies was 20x normal
human exposure
•Mice also lack the ability to detoxify
isoflavones, causing higher circulating amounts.
Humans can detoxify isoflavones efficiently and
57. What about SOY?
Soy and Breast Cancer
In human studies soy has been found to NOT
alter markers of breast cancer risk, including
breast tissue density and breast cell
proliferation.
In fact, post-diagnosis consumption of soy food
is associated with a better prognosis (measured
by mortality and tumour recurrence)
58. What about SOY?
Soy and Feminization of Boys
Soy and soyfoods do not alter testosterone
or dihydrotestosterone levels.
Clinical studies have also found no impact of
soy consumption on sperm count or
motility.
59. What about SOY?
Soy and Thyroid Function
Soy can interfere with absorption of
Synthroid, as can many other fiber-rich
foods.
Soy can worsen hypothyroid symptoms if
iodine levels are not adequate.
60. SO… Should I eat soy?
Yes.
Soy is safe and is an easy and effective way
to increase protein and fiber in your diet.
How much?
Research suggests 2-3 servings per day is
enough to reap the benefits of soy. Choose
less processed soy foods and incorporate
them into a diverse vegetarian diet.
63. Nutrient Needs of
Pregnant Vegetarians
• Increased caloric intake
• Increased protein
• Increased iron
• Increased vitamin B12
• Increased vitamin D
• Increased folic acid
• Increased zinc
• Increased DHA
• Increased calcium
• Increased iodine
64. Nutrient Needs of
Pregnant Vegetarians
All of these nutrients can be found in a diverse
vegetarian diet. Supplements may be
recommended to ensure adequate levels in
pregnancy.
65. Nutrient Needs of
Pregnant Vegetarians
Iodine
Vegan women who are pregnant or
breastfeeding should take an iodine
supplement to prevent
hypothyroidism and potential mental
retardation in their infants.
Only 30% of prenatal vitamins contain
adequate amounts of iodine – choose
carefully
66. Nutrient Needs of
Pregnant Vegetarians
Vitamin B12
Low B12 in pregnancy is associated with an
increased risk of neural tube defects,
pre-eclampsia and other pregnancy
complications.
Vegans and lacto-ovo vegetarians
are at risk of deficiency during
pregnancy.
67. Nutrient Needs of
Pregnant Vegetarians
Recommended supplements:
• Iron (if developing anemia)
• Folic acid containing prenatal vitamin
• Vitamin B12
• Vitamin D (from October to May)
• Iodine
• DHA-rich algae
• Protein supplement and/ or
calcium supplement (diet
dependent)
69. Vegetarian Babies and Toddlers
Breast feeding moms should pay attention
to getting adequate vitamin B12, vitamin
D, calcium, zinc, iron and DHA.
Babies breastfed by vegetarian mothers
have similar rates of growth and
development as babies of
omnivore moms.
70. Vegetarian Babies and Toddlers
Protein-rich foods should be among the first
foods introduced in infancy.
Pureed tofu, legumes, lentils, peas,
beans, chick peas, cooked egg yolk,
goat yogurt, and cottage cheese
can all be introduced in the
first year alongside
vegetables, fruits and grains.
71. Vegetarian Babies and Toddlers
Because of the lower digestibility of plant
protein, daily needs may be higher.
30% higher up to 2 years of age
(1.5g/kg/day)
20-30% higher for 2-6 year olds
(1.3g/kg/day)
15-20% higher for 6 and up
(1.15g/kg/day)
72. Vegetarian Babies and Toddlers
DHA is important for nervous system and
eye development in infants and toddlers.
Preterm infants may not be able to convert
ALA into EPA and DHA and benefit
from direct supplementation.
73. Vegetarian Babies and Toddlers
All breastfed babies (and all Canadian babies
during the winter) should be supplemented
with vitamin D regardless of being
vegetarian or not.
Toddlers not consuming fortified
milk (or fortified alternative milk)
products should continue
year-round supplements.
75. Vegetarian Kids
Vegetarian kids have normal growth and
development from infancy through to
adulthood.
Vegan children and teens may be shorter and
lighter, but are still within the
range of normal height and weight.
76. Vegetarian Kids
Iron is the most common nutrient deficiency
in childhood (usually associated with
over-consumption of cows milk).
Vegetarian kids require more iron to
compensate for the poor absorption
of plant-based iron
(about 1.8x more).
77. Vegetarian Kids
Recommended daily iron intake for
vegetarian kids is:
Age Daily Iron Intake
1-3 years 12mg
4-8 years 18mg
9-13 years 14mg
Supplements may be necessary
during periods of rapid growth.
78. Vegetarian Kids
Calcium intakes in vegan children are often
below daily recommended intakes.
Children should consume adequate calcium
to ensure healthy bone and teeth
development.
8 or more servings of
calcium-rich foods are
recommended daily.
80. Vegetarian Teens
Teens are one of the fastest growing
populations of vegetarians.
A well-executed vegetarian diet can provide
all the calories and nutrients needed
for the growth and development
of adolescents.
81. Vegetarian Teens
There are concerns that a vegetarian diet
may mask an eating disorder in teens.
Education on healthy eating patterns
is important to ensure a healthy
vegetarian diet during the
teen years.
82. Vegetarian Teens
Vitamin D, B12, calcium and iron are all
important for proper growth during
the teen years.
Zinc is necessary for proper
sexual development and
adequate intake should be
emphasized in all
vegetarian teens.
83. Vegetarian Teens
The high calorie needs of teens can be met
most efficiently by eating frequently.
Encouraging healthy snack habits
can help vegetarian teens meet
their nutritional needs and
caloric needs.
85. The Five Major Plant-Based Food Groups
• Whole grains
• Legumes and beans
• Vegetables
• Fruits
• Nuts and seeds
86. Whole Grains
Provide fiber, iron, complex carbohydrates,
B vitamins and minerals like zinc.
Choose 6 or more servings per day
• Oatmeal
• Cereals
• Rice (brown rice, wild rice)
• Quinoa
• Millet
• Barley
• Amaranth
• Teff
87. Legumes and beans
Provide protein, B vitamins, iron and trace minerals.
Choose five or more servings per day.
• White, black, red beans
• Peas, black eyed peas
• Lentils
• Chick peas
• Tofu or tempeh
• Processed soy products
(in moderation only!)
88. Fruits
Provide vitamins, fiber and phytonutrients.
Choose two or more servings per day.
• Apples, pears
• Bananas
• Oranges, grapefruit
• Berries, cherries
• Tropical fruit – mango, papaya
• Melons
• Plums, peaches
• Dates, figs
• Dehydrated fruits
89. Vegetables
Provide calcium, iron, phytonutrients and trace
minerals.
Choose four or more servings per day.
• Raw vegetables
• Cooked vegetables
• Vegetable juices
• Dark green leafy vegetables
• Yellow, orange, red and green
vegetables
90. Nuts and Seeds
Provide protein, fiber, fats, and antioxidants.
Choosetwo or more servings per day.
• Almonds, walnuts, hazelnuts,
brazil nuts, pecans, pistachios,
cashews
• Nut butters
• Pumpkin, sesame, sunflower
seeds
• Flax, hemp, chia seeds
91. Calcium
While not a food group, it is important to emphasize
calcium in the vegan diet to ensure adequate intake.
Eat eight or more calcium rich foods daily
• Dark green vegetables – kale, bokchoy,
spinach, collards, broccoli
• Beans
• Tofu and tempeh
• Sesame seeds
• Almonds and almond butter
• Blackstrap molasses
• Fortified soy, almond and rice milks
• Figs
• Dairy
93. The Vegetarian Resource Group – www.vrg.org
Toronto Vegetarian Association – www.veg.ca
American Dietetic Association – www.eatright.org
Veg Family Magazine – www.vegfamily.com
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Editor's Notes
Heme iron is 15-40% absorbed. Non-heme iron is 1-15% absorbed.