Facts on Animal Rights and veg*n issues: Nutrition
Knowing is better than believing!
General Up
A plant based diet offers a long and healthy life while simultaneously reduces human and animal suffering as well as environmental damage.
Human beings are members of the family of great apes (hominoids), all of whom - with the exception of relatively modern humans - follow diets which are at least 95% plant based. The staples of our great ape relatives - the chimpanzee, the bonobo, the highland and lowland gorillas and the orang-utan - are fruits and leaves, with the addition of small amounts of roots, nuts, seeds, flowers, insects and in some cases eggs and small animals.Stephen Walsh PhD - Plant Based Nutrition and Health
Nutrition Tips Up
- Get enough of vitamin B6 by eating a wide range of plant foods, particularly green vegetables, oranges and legumes (beans, peas and lentils).
- To get a good intake of vitamin B12 get either 3 micrograms from fortified foods (during the course of the day), 10 micrograms from a supplement (once a day) or 2000 micrograms from a supplement (once a week). For good absorption supplements should be chewed thoroughly.
- For strong bones, healthy blood pressure and low risk of stroke, eat plenty of fruit, vegetables and legumes, as these are rich in potassium. Reduce sodium intake. And consume at least 500 milligrams of calcium per day from calcium rich foods or supplements.
- Get your vitamin A from plant carotenoids in brightly coloured fruits and vegetables, not from retinol or supplements.
- A mixture of almonds, macadamias, cashews, hazel nuts, avocados and olive and rapeseed (canola) oils provides an ideal basis for a moderate to high fat diet (25% to 40% of calories as fat).
- Get your omega-3 fatty acids from plants and plant oils, such as flaxseed (linseed), rapeseed and hempseed, rather than from fish or fish oils.
- Get your calcium from non-dairy sources such as green leafy vegetables, oranges and fortified plant milks to avoid the dangers of saturated fat.
- To boost protein intake in the young and the old, choose nuts over oils, wheat over rice, and include moderate amounts of beans, peas and lentils. Eat a wide variety of plant foods.
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