Vegan Resource » Vegan Diet

Calcium and the Vegan Diet

Cami Eslick — Tue, 19 Aug 2008 04:07:43 +0000

Calcium is the most abundant mineral in the human body. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells. Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.

The average male and female between the ages of 19 and 50 should intake 1000 milligrams per day of calcium: 1200 for men and women over the age of 51. You should talk with your doctor to verify how much calcium you need.

When calcium intake is low or calcium is poorly absorbed, bone breakdown occurs because the body must use the calcium stored in bones to maintain normal biological functions such as nerve and muscle function.

The most common disease associated with a lack of calcium is osteoporosis, which is a disorder that results in fragile, porous bones. This disease tends to affect more women than men.

Most modern sources of calcium are found in non-vegan foods: milk and other dairy products. However, vegans can still ensure they get an adequate supply of calcium each day by proper planning and supplementing. While most beans and vegetables contain calcium, you will need to plan ahead and measure to get the proper amount of calcium you need. For example, you would need to eat 1 1/4 cups of Navy Beans to get 300 mg of calcium. Many juices and soy milks today are fortified with calcium. You will want to make sure you check the labels for how many milligrams are in each serving. You will also want to check with your doctor and local health food store for a calcium supplement to help you meet your daily recommended amount of calcium.

It is extremely important for your health that you take the time to educate yourself on how much calcium you need and make sure you meet that level on a daily basis. Getting the calcium you need while following a vegan diet is not difficult, rather it just takes knowledge and planning.

Please note: This post is for informational purposes only and should in no way shape, or form take the place of medical advice from a qualified professional. If you have questions or concerns regarding this topic, please contact the appropriate medical professional.

Digg This! | Stumble This! | Add to Del.icio.us! | Google Bookmark It!

Need to Lose Weight? Try a Vegan Diet!

Cami Eslick — Sat, 09 Aug 2008 23:35:23 +0000

New research indicates that eating a diet containing animal proteins increase the risk of heart disease, cholesterol, cancer, and obesity and researchers are encouraging people to eat vegetarian protein sources instead of animal protein sources. Although the high-protein diets like the Atkins diet have been fading away to obscurity, most popular diets include meat an other animal by-products as an essential part of the diet. It seems that for years we’ve been told the trick to loosing weight is to cut down on carbs and increase our animal proteins. If these diets are no longer healthy, how are we going to lose weight? A vegan diet is the answer.

Unlike diets, veganism is a lifestyle change. You don’t just change the way you eat for a few months; you change the way you live. By making a lifestyle change the weight will come off easier and it will stay off.

When you are on a vegan diet you will skip the refined foods. The vegan diet includes a variety of fresh fruits and vegetables. A variety of fresh fruits and vegetables are essential to any healthy diet. They are low in calories and fat and high in nutrition. The government recommends you eat 9 servings of fruits and vegetables a day. Eat a vegan diet and you’ll reach that number in no time.

The vegan diet also includes whole grains, beans and legumes which are also essential for a healthy, well-balanced diet. These foods make the diet high in fiber, which means that you will feel fuller for longer. Feeling fuller longer will help tremendously when trying to avoid snacking.

Following a vegan diet not only offers many health benefits, it can aide you in your quest to lose and maintain a healthy weight. If you’re ready to try a vegan diet, check out Starting a Vegan Diet for tips.

Digg This! | Stumble This! | Add to Del.icio.us! | Google Bookmark It!

Starting a Vegan Diet

Cami Eslick — Wed, 30 Jul 2008 12:42:01 +0000

The key to succeeding on any diet is planning. With a Vegan diet, planning is more important because without proper planning you could cause great harm to your body. Although following a vegan diet has many health benefits, it is important to remember that you need to supplement the vitamins and minerals you will no longer be getting enough of thru the diet you will be eating. For example, on a Vegan diet you will no longer be drinking cow’s milk which supplies your body with calcium and vitamin D; you will need to supplement your diet with them.

As with any major dietary change, it is recommended you consult with your doctor before you begin. In addition, you might want to consider easing into a Vegan diet; that is start eliminating animal products one at a time so as not to completely shock your system. The Vegan diet works mainly on the system of substitution: instead of cow’s milk use soy or rice milk; instead of eggs use an egg substitute that is animal free; instead of getting your protein from meat, fish or poultry get it from tofu, soy or other resources.

Here are some great resources you can use in planning your Vegan diet:

Vegan Outreach– Offers a PDF guide on the Vegan diet as well as answers to frequently asked questions and support
Vegan Diet Advice — Offers nutrient information
Becoming Vegan — Up to date information on nutritional needs for the Vegan diet
Sugarrocket — Tips on going and staying Vegan

These tools will aide you as you plan for your new lifestyle. Remember to check with your doctor and continue to check Vegan Resource for news, recipes and tips.

Digg This! | Stumble This! | Add to Del.icio.us! | Google Bookmark It!