Unlike vegetarians, who may consume eggs and dairy products, vegans do not eat foods from animal sources. The vegan diet relies heavily on grains and can be challenging to balance. Superior nutrition may result from consuming large quantities of vegetables and fruits, which supply antioxidants, vitamins and minerals. Vegan diets are also low in saturated fats. Following a vegan diet may reduce the risk of cardiovascular disease and cancer.
Complete Proteins
Nuts, beans, seeds and whole grains typically contain some, but not all, essential amino acids, which are the building blocks of protein. The body cannot manufacture essential amino acids; they must be obtained from the diet. Foods with all essential amino acids are called complete proteins. As long as a variety of foods are consumed, it is not necessary to plan meals to ensure that each contains a complete protein. A few vegan foods, such as quinoa, hempseeds, tofu and soybeans, contain complete protein. The nutritional blue-green algaes spirulina and chlorella, and sprouts also contain all essential amino acids, but large amounts of these foods would be needed to meet dietary requirements. The American Heart Association points out that protein foods should also be high enough in calories to meet the body's energy needs.
Healthy Fats
The human body needs fats to protect the nerves, including the brain, and to produce male and female hormones. Most Americans eat a diet rich in omega-6 fats but deficient in omega-3 essential fatty acids. Vegans who consume hydrogenated vegetable oils instead of saturated fats may actually be increasing health risks, as these man-made fats are known to raise LDL, or bad cholesterol, while simultaneously lowering HDL, the good cholesterol. Omega-3 essential fatty acids, found in coldwater fish, raise good cholesterol. Rich vegan sources of these healthy fats include spirulina, chlorella, walnuts, flax seeds, chia seeds and hempseeds. Tofu, canola and soybean oils also contain omega-3 fats. Fitness Magazine states vegans should aim for 1.1 g per day of omega-3 fatty acids.
Foods Containing B12
Vitamin B12 is needed for the health of motor nerves and for brain function and energy. The nutrient must be separated from protein foods in the stomach before it can be absorbed by intrinsic factor, a substance manufactured in the digestive tract. Intrinsic factor may be lost through surgery or aging. Although B12 is found primarily in animal food sources, seaweeds, blue-green algae, nutritional yeast, fortified cereals and bee pollen contain the vitamin. M.S. Donaldson, a researcher affilliated with the Hallelujah Acres Foundation in Shelby, North Carolina, hypothesized that a strict vegan population eating mostly raw foods would not have vitamin B12 deficiency. Donaldson tested 49 subjects who had followed a vegan diet for at least two years. Thirty seven of the participants had moderate B12 deficiency and six subjects were severely deficient. Sublingual supplements and nutritional yeast, but not probiotic supplements, were found to be effective treatments. The study was published in the "Annals of Nutrition and Metabolism" in 2000.
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