By Health Educator Sylvester Johnson, Ph. D. Applied Physics For personal consultation service, please see
Appendices: Recommendations for Optimum Vegan Nutrition
Download 0.98 Mb.
|
- Navigate this page:
- Appendices: Dr. Gregers Plant-Based Sources for Key Nutrients
Appendices: Recommendations for Optimum Vegan NutritionFrom the site: www.DrGreger.org Michael Greger, M.D. Vitamin B12 One 2000mcg (or µg) tablet (ideally chewed or dissolved under your tongue) once a week; or 10-100mcg once a day; or servings of B12-fortified foods twice a day (each containing at least 20% "Daily Value" on the label, such as a cup of fortified soy milk or 1 teaspoon B12 fortified nutritional yeast). Essential Fatty Acids Two tablespoons of ground flax seeds every day. In addition, avoid anything with “partially hydrogenated” on the label, deep-fried foods, and omega 6 rich oils (corn, safflower, sunflower, cottonseed). Diabetics, and pregnant or breast-feeding women should take 300mg of DHA every day. (DHA is not the hormone DHEA.) Vitamin D North of Los Angeles or Atlanta, non-elderly white non-sunscreen-using adults who spend time in the sun can get away with ensuring daily dietary vitamin D just during the winter. Everyone else living at such latitudes should include daily vitamin D sources in their diet year-round. Sources include vitamin D fortified foods, vitamin D supplements (400 IU a day) and dried shitake mushrooms. Calcium 700-1000mg a day for ages 19-50 via cups of low-oxalate greens, fortified foods and/or supplements. Iodine If you don't eat seaweed or use iodized salt, you should supplement your diet with 150mcg a day. Iron All menstruating women (vegan or not) should increase their intake by combining iron-rich and vitamin C-rich foods at meals, and should get checked for iron-deficiency anemia every 5-10 years. Selenium Northern European vegetarians may need to take supplements or eat about 20 Brazil nuts/month. Eat Dark Leafy Greens, Beans, Nuts, Fresh Fruit, Whole Grains every day. Eat as many Vegetables as you can (at least a pound a day). Drink five 8oz. glasses of Water a day. Consider drinking Green Tea every day (but not with meals). Articles Michael Klaper on minerals: http://www.vsh.org/newsletter-2001-09.pdf Stephen Walsh on iodine: http://www.vegansociety.com/html/info/info56.htm Ginny Messina on calcium: http://vegRD.vegan.com/pages/article.php?id=462 "Ten most common myths about vegetarian diets": http://www.llu.edu/llu/vegetarian/myths.htm
“Making Sense of Nutrition Research” Subscribe at http://www.jacknorrisrd.com "Vegetarian Nutrition and Health Letter" from Loma Linda University 1-888-558-8703.
www.DrGreger.org, www.vegRD.vegan.com, www.veganhealth.org, www.andrews.edu/NUFS/vndpg.html, www.olympus.net/messina/answers.html, www.vegansociety.com/html/info/infohome.html Appendices: Dr. Greger's Plant-Based Sources for Key NutrientsFrom the site: www.DrGreger.org Michael Greger, M.D. Vitamin B-12 2.4 mcg/day (total, in at least two divided doses) B12 fortified foods 1 tsp. Red Star Vegetarian Support Formula Nutritional Yeast (T6635+) 1.3 mcg 1 cup fortified soymilk (Silk, Edensoy Extra, Soy Dream) 3.0 mcg 1 cup fortified rice milk (Rice Dream) 1.5 mcg 1 serving fortified breakfast cereal (Cheerios, Cornflakes, Grapenuts, etc.) 1.5 mcg 1 veggie hot dog (Yves Veggie Dogs) 1.5 mcg 4 slices veggie bologna (Yves) 1.2 mcg 1 cup Celestial Seasonings Tension Tamer herbal tea 1.2 mcg Vitamin D 400 IU/day Vitamin D fortified plant milks Vitamin D fortified breakfast cereals Certain mushrooms 1 cup fortified soymilk (Silk) 120 IU 1 cup fortified rice milk (Rice Dream) 100 IU 1 serving fortified breakfast cereal (Cheerios, Cornflakes, Grapenuts, etc.) 40 IU 4 dried shitake mushrooms 250 IU 5 chanterelle mushrooms 200 IU 1 cup white mushrooms 70 IU Protein 0.9 grams per kg of healthy body weight/day Legumes (beans, peas, lentils) Nuts and seeds Whole grains 1 cup cooked kidney beans 15 g 1 cup cooked lentils 18 g 1/2 cup tofu (Nasoya firm, Chang Shing firm) 14 g 1 cup soymilk (Silk) 6 g 1 veggie hot dog (Yves Veggie Dogs) 16 g 1 veggie burger (Boca Burger) 13 g 2 Tbs. peanut butter 9 g 1/4 cup walnuts 4 g 2 Tbs. flax seeds 4 g 1 slice whole wheat bread 3 g 1 cup cooked oatmeal 6 g 1 cup cooked brown rice 9 g 1 cup cooked quinoa 21 g
Green leafy vegetables (except spinach, Swiss chard and beet greens) Legumes (beans, peas, lentils) Calcium fortified foods 1 cup cooked collards 356 mg 1 cup cooked broccoli 178 mg 1 cup navy beans 130 mg 1/2 cup tofu (Nasoya firm, Chang Shing) firm 200 mg 1 cup fortified plant milk (Silk, Westsoy Plus, Rice Dream) 300 mg 1 cup calcium fortified orange juice 300 mg 1 serving Total breakfast cereal 1000 mg 1 Tbs. blackstrap molasses 170 mg 5 dried figs 60 mg
• Sea vegetables • Iodized salt 1 gram hijiki seaweed 700 mcg 1 gram kelp (kombu) 5000 mcg 1 gram Maine Coast Sea Vegetables dulse 50 mcg 1 gram Maine Coast Sea Vegetables alaria 150 mcg 1/2 tsp. iodized salt 40 mcg
140 mcg Iron 32 mg/day (Menstruating vegetarian women); 14 mg/day (Vegetarian men) Legumes (beans, peas, lentils) Green leafy vegetables (except spinach, Swiss chard and beet greens) Dried fruits Iron-fortified breakfast cereals 1 cup cooked chickpeas 6.8 mg 1/2 cup tofu (Chang Shing firm) 12.6 mg 1/2 cup tofu (Nasoya firm) 2.1 mg 1 veggie hot dog (Yves Veggie Dogs) 4.5 mcg 1 cup cooked kale 1.2 mg 10 dried apricot halves or 4 dried figs 1.7 mg 1/4 cup pumpkin seeds 5.2 mg 1 packet instant oatmeal 6 mg 1 cup Corn Flakes or Cheerios 8.1 mg 1/2 cup Grapenuts 16.2 mg 1 cup Total cereal 18 mg 1 Tbs. blackstrap molasses 3.6 mg 1 cup cooked quinoa 4.4 mg Note: Consuming Vitamin C rich foods with meals can increase iron absorption. Foods particularly rich in Vitamin C include bell peppers, broccoli, tropical fruit, melon, and citrus. Zinc 12 mg/day (Women); 15 mg (Men) Legumes
Green leafy vegetables Nuts and seeds Whole grains Zinc-fortified breakfast cereals 1 cup cooked adzuki beans 4 mg 1/2 cup cooked tempeh 1.5 mg 1 veggie hot dog (Yves Veggie Dogs) 3.75 mg 1 cup cooked collard greens 0.8 mg 1/4 cup peanuts 3.6 mg 1/4 cup pumpkin seeds 2.6 mg 1/2 cup millet 1.1 mg 1 cup Cheerios 4.5 mg 1 cup Total cereal 15 mg
Deep orange fruits and vegetables Green leafy vegetables 1 cup cooked carrots 20840 IU 1/2 sweet potato 15813 IU 1 medium raw carrot 8983 IU 1 wedge cantaloupe 2225 IU 1 apricot 1480 IU 1 cup cooked kale 16033 IU 1 cup cooked broccoli 3196 IU 1 cup raw spinach 2015 IU
Download 0.98 Mb. Share with your friends:
|