Like any diet, the risks are prevalent if an eater does not get their dietary requirements. This is true for meat eaters and non-meat eaters. According to a study published by Zhejian University in China, researchers have suggested that vegans are at risk of developing heart disease. The study says that vegans lack several “significant nutrients” including zinc, vitamin B12 and omega-3 fatty acids. The study says that this leads to a heightened risk of heart disease. “Vegans were found to have lower than average levels of HDL, the good cholesterol as well as higher blood levels of the amino acid homocysteine, which is linked to higher risk of heart disease,” the researchers said. Studies often point to vegans being malnourished, and this is only one of a number attempting to curtail the facts on the ground. Diana Robinson, a British nutritionist based in London, told Bikya Masr that “studies of people who don't eat well, whether they are vegan or meat-eaters, can come up with any result. The fact remains that if a vegan eats a healthy, well-balanced meal, they will be far superior in health than their meat-eating friends.” She said that evidence has shown that plant-based diets have more nutritional value, but “each vegan must be active in supporting their diet through the right food choices” to include the nutrients they need. One science journalist in Egypt told us at Bikya Masr that vegans are unable to obtain certain B-vitamins, especially B-12. A simple Internet search would have proven this false, but for the sake of explanation, here are just some alternative foods that vegans can eat to get their full complimentary dose of B-vitamins: yeast extracts, soy milk, veggie burgers and many breakfast cereals. The same journalist pointed out that it is hard for vegans to get their fatty acids, found often in fish, including the omegas. Again, it was disturbing that an intellectual would get it wrong. Undoubtedly, when we live in societies where vegetarianism is not a priority, with little information in society's conscience, it is easy to get clouded from alternatives. To top it off, only tiny amounts of B12 are actually needed in our diets. For fatty acids, these can be found in many plant foods, such as vegetable oils, soybean or rapeseed oils. Fatty acids are vital to maintain cell membrane function, cholesterol metabolism and the synthesis of various metabolites. Some experts have argued that going with soybean and rapeseed oil gives a better balanced diet for vegans. The other, omegas, which are proposed by doctors through fish consumption, are the easiest substance to find as a vegan. Nuts anyone? Almonds, walnuts and the like offer high amounts of oils that are essential to the diet. Eat a handful a day and leave the fish where they belong: in the water. Obviously, the easy vitamins like Vitamin A, C, D, E and K are readily found in vegetables and the sun (Vitamin D). Vitamin A, or Beta Carotene, can be found by eating some carrots, tomatoes, leafy greens and fruits like apricots and peaches. Think red and orange on this one and you will be just fine. Calcium is another of those oddly plant-based vitamins that in today's world we associate with dairy products. Calcium is extremely important for our bone composition and is essential to healthy living. Good sources include tofu, leafy green vegetables, watercress, dried fruit, seeds and nuts. Also, white bread is fortified with calcium, as are some soy milks. Hard water can also provide significant amounts of calcium. Let the studies rain, the facts speak for themselves. BM
