Why Veg?
Health
Meat and dairy have been linked to high blood pressure, obesity, diabetes, and even some types of cancer. By going veg and eating well you not only help prevent future health concerns, but enjoy benefits such as increased energy, clearer skin, and better bowel movements (Yup). Many people have also used a veg lifestyle to lose weight or reverse the negative effects of an unhealthy diet.
Health Benefits
"Data is strong that vegetarians are at lesser risk for obesity, atonic (reduced muscle tone) constipation, lung cancer, and alcoholism. Evidence is good that risks for hypertension, coronary artery disease, type II diabetes, and gallstones are lower. Data is only fair to poor that risks of breast cancer, diverticular disease of the colon, colonic cancer, calcium kidney stones, osteoporosis, dental erosion, and dental caries are lower among vegetarians."
(Johanna Dwyer of Tufts Medical School, cited by the FDA's Consumer magazine)
"If appropriately planned, vegan diets, though restrictive, can provide adequate nutrition even for children, according to the American Dietetic Association and the Institute of Food Technologists."
(Dixie Farley in The FDA Consumer magazine)
"Can vegetarian eating supply your body with enough nutrients? The answer is yes... Studies show a positive link between vegetarian eating and health. In general, heart disease, high blood pressure, adult-onset diabetes, obesity and some forms of cancer tend to develop less often among vegetarians than non-vegetarians."
(American Dietetic Association)
"When I was 88 years old, I gave up meat entirely and switched to a plant foods diet following a slight stroke. During the following months, I not only lost 50 pounds, but gained strength in my legs and picked up stamina. Now, at age 93, I'm on the same plant-based diet, and I still don't eat any meat or dairy products. I either swim, walk, or paddle a canoe daily and I feel the best I've felt since my heart problems began."
(Isaac Bashevik Singer, Nobel Prize recipient)
Health Concerns
It's easy for veggies to get all the right nutrients for the day, but I made this list so you'd have an easier time knowing the sources of certain vitamins and minerals. The list consist of only vegan foods, but obviously vegetarians can eat the following foods as well. If you feel like you're not eating well enough, there are also vegan vitamins out there. They can be found on VeganEssentials.com and VeganStore.com.
High in Protein
Beans, nuts, grains, vegetables, fruit, pasta, flax seeds, tofu, tempeh, soymilk, miso, seitan, lentils, and "mock meats".
High in Iron
Beans, lentils, spinach, tofu, tempeh, potatoes, nuts, and raisins.
High in Calcium
Orange juice, tofu, soymilk, almonds, tempeh, kale, okra, bok choy, broccoli, spinach, collard greens, and turnip greens.
High in Vitamin B-12
Vitamin B12 is important and is found mostly in animal products but there are several vegan sources. Most soymilk is fortified with B12 and so is Red Star Nutritional Yeast (found in health food sections and online). You can also get B12 from Vegan multivitamins, vitamin B12 pills, and some fortified breakfast cereals.
High in Omega-3 Fats
FLAX SEEDS! Tofu, green leafy vegetables, walnuts, grains, whole wheat/grain bread, and spirulina.
Check these out:
VeganHealth.org
VRG.org
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