Vegan Diet Flashcards
(23 cards)
What is a vegan diet?
Not eating anything related to animals
Why are plant foods considered to be “natural”?
They are very nutritious and should be plentiful in the diet
Why is plant foods being considered to be natural not necessarily the case?
Plant did not evolve to be a food source for humans
Why are animal foods actually often safer than plant foods?
Animals don’t have chemical defenses
Why are nutrient levels generally higher in animal foods?
Animals concentrate the nutrients they get from plants
Are antioxidants higher in plant or animal foods?
They are higher in animal foods
Why is red meat the best source of iron in the diet?
It contains iron bound in a heme molecule
Do animal or plant sources of iron have more bioavailability?
Animal sources of iron have more bioavailability
What are some plant sources of iron?
Fortified breakfast cereals, oats, beans, and peas
Why are dairy products the best source of calcium?
The calcium in dairy is highly absorbable
What are some animal food sources of calcium?
Dairy products and bone-in meat/fish
What are some plant sources of calcium?
Leafy greens and fortified juice/cereal
What percentage of the plant sources of iron is absorbed?
3-10%
What are 3 other vitamin deficiencies that cause anemia?
Vitamin B6, Folate and Vitamin B12
Why are vegans more susceptible to anemia?
Animal foods are the primary source of B vitamins in the diet and vitamin B12 is only found in animals foods
What are 5 symptoms of vitamin B12 deficiency?
Pernicious anemia, weakness, indigestion, abdominal pain and nerve damage
Why do deficiency symptoms take a while to develop?
Recycling
Explain the difference between plant and animal sources of vitamin A.
True vitamin A is only found in animal foods
Do plants actually contain vitamin A?
No
What are some foods that contain vitamin A?
Liver, egg yolks, full fat dairy and butter
What are some foods that contain B-carotene?
Orange and dark green veggies and some fruits
What percentage of the animal sources of iron is absorbed?
20-40%
Which vitamin is vital for red blood cell production?
Vitamin B12
