Sources of vitamin D for Vegetarians

Weak muscles and poor bone density are some of the symptoms of vitamin D deficiency. But there are chances that lack of this vitamin can cause asthma in children, cognitive impairment at an older age, intolerance to glucose and multiple sclerosis.

Quite serious illnesses, but they can be prevented. However, the rules differ for vegetarians. What are the healthy vegetarian sources of vitamin D? Let's find out.

Recommended daily allowance for vitamin D
For those between 1 - 70 years, the daily allowance is 15 micrograms, that is, 600 International Unit (IU).

For those older than 70 years, it is recommended to have 800 IU daily that equals to 20 microgram.

Soy products:
Soy products like tofu and soy chunks are a healthy source of vitamin D. These products are easily available at a supermarket. Tofu may be a new ingredient for some, but Indians have been using soy chunks for a long time.

Fortified cereals:
Oatmeals and breakfast cereals are fortified with different vitamins. Check the label to ensure that you are getting the right amount of vitamin D in your body.

Mushrooms:
You can eat mushrooms as starters or prepare a side dish for dinner; mushrooms are a favourite with the kids. This goes for non vegetarians too. If your child makes a fuss about eating, then try some delicious mushroom preparations.

Sunlight:
Science textbooks highlight this fact - sunlight is the biggest source of Vitamin D. But remember to bask in the sun for 10 -15 minutes before 8am and at dusk. Beyond that you are asking for trouble, you don't want skin ailments to plague your skin.

Fruits:
Most fruits lack vitamin D with the exception of oranges. A glass of orange juice is rich in calcium and vitamin D.

Fortified margarine:
Word of caution: Use margarine like a miser, large portions of margarine can be unhealthy. Before purchase, check if the margarine is fortified with vitamin D.

Alternative milk:
Opt for alternative milk like soy, rice and coconut. Most mothers use coconut and rice milk with food, but what about soy? Dairy products like yogurt are now made from soy milk.

Source: Times of India

Nutrients to Focus on for Vegetarians

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians and vegans include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians and vegans include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Milk products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.

An Apple a Day May Help Fight Obesity

A compound found in apple peels called ursolic acid may protect against obesity, a new study in mice suggests.

In the study, mice that ate a high-fat diet over several weeks that included ursolic acid developed more muscle mass, and more calorie-burning brown fat, than mice eating the same diet without the chemical.

"Since muscle is very good at burning calories, the increased muscle in ursolic acid-treated mice may be sufficient to explain how ursolic acid reduces obesity," said study researcher Dr. Christopher Adams, an associate professor of internal medicine at the University of Iowa.

However, the increase in brown fat — an unexpected finding — may also help protect against obesity, Adams said, noting that researchers don't know how the compound might exert this effect on brown fat.

Previous studies by these researchers showed that ursolic acid increased muscle mass and strength in healthy mice. In the new study, they tested the compound in mice likely to develop obesity and metabolic syndrome. In people, having metabolic syndrome means having at least three major risk factors for heart disease, such as too much abdominal fat, high triglycerides and high blood pressure.

The researchers found that the mice that consumed ursolic acid gained less weight and were less likely to develop conditions similar to pre-diabetes and fatty liver disease, despite the fact that they ate more food than the mice that did not consume the compound. There was no difference in physical activity between the groups, the researchers said.

The researchers have not tested the compound in people, and research in rodents often doesn't produce the same results in humans. "We don't know if ursolic acid will benefit people," Adams said.

Still, he said, it's possible that the compound could someday be used as treatment for muscle wasting, which occurs in healthy people during aging, and also in some conditions such as cancer.

Some studies have linked increased levels of brown fat with lower levels of obesity, and healthier levels of blood sugar and fats, according to the researchers. The researchers measured the mice's energy expenditure, and found that those fed ursolic acid burned more calories than mice that didn't consume the chemical.

Some evidence suggests brown fat may be helpful in preventing obesity and diabetes.

"Brown fat is beneficial and people are trying to figure out ways to increase it," Adams said. "Our next step is to determine if ursolic acid can help patients."

The study was published June 20 in the journal PLoS ONE, and was funded by the Fraternal Order of Eagles Diabetes Research Center at the University of Iowa, the National Institutes of Health, the Department of Veterans Affairs and the University of Iowa Research Foundation.

The Frugal Vegetarian

The lifestyle of a vegan or vegetarian is difficult. Some people do not believe that it is a valid diet choice. It is also hard to purchase appropriate food at an affordable price. The tips below may help a person that wants a healthy regimen without paying too much money:

1. Keep an Open Mind

If a person wishes to save money on food, it is necessary for said person to keep an open mind. It is a poor idea to assume that only a few dishes will be tasty and satisfactory. The vegetarian should be willing to try something new no matter what the circumstances. It may not be possible to get something specific; this is especially true if certain foods increase in price at the grocery store. Thinking in a different way can help an individual to save money.

2. Stay Away From Convenience Store Vegetarian Meals

When saving money, some people assume that it is a terrific idea to purchase grocery store vegetarian meals. These snacks are usually in boxes and bags. A number of vegans and vegetarians choose to get these items because preparation is easy. No matter how easy it may be to place a meal into a microwave, it is essential to think about the price. Many frozen meals cost a lot of money. If something is organic, the price may be unthinkable for a frugal household. It is a suitable idea to stay away from foods prepared by brand name companies.

3. Get Creative with Ingredients and Use in Season Produce

Some people spend time on the Internet looking for a credit card application for people with bad credit. However, a vegetarian should use the Internet to get creative. Certain ingredients can be introduced into a recipe that traditionally relies on meat or exotic items. Produce that is in season should also be considered. When something is out of season, it may cost a lot of money due to lack of availability. A trip to the grocery store will demonstrate the differences in price. Some websites allow a vegetarian to discover something new and make compelling changes.

Instead of checking the Internet to compare checking account fees, a vegetarian should consider looking for tips about saving money. It does not have to be bothersome to remove meat from a daily diet. When a person keeps an open mind and uses unusual ingredients, anything is possible.

How to Have a Balanced Vegan Diet

A vegan diet is the strictest form of vegetarianism. While a vegetarian might pour milk on cereal or eat cookies made with eggs and butter, a vegan avoids all animal products including meat, poultry, fish, eggs, dairy, even honey.

The motivation to adopt such a hard-core diet varies. Some do it for ethical reasons, not wanting to harm animals for human consumption.

Others like the fact a vegan diet is better for the environment than one based on meat. Large-scale meat production is thought to contribute as much as 22 per cent of greenhouse gases in the world each year.

The health benefits are a draw as well. A vegan diet has been shown to improve blood sugar in people with diabetes, lower LDL (bad) cholesterol and blood pressure, and promote weight loss. It may even help prevent colon cancer and heart disease.

The key to a healthy vegan diet is variety. If you’re considering becoming a vegan, the following tips will help you adopt a meal plan that includes adequate protein, carbohydrate, fibre, vitamins and minerals. You might also think about consulting with a dietitian to ensure your diet is balanced and complete.

Protein

Vegans get protein from lentils, beans (e.g. chickpeas, kidney beans, black beans, soy beans), tofu, tempeh, seitan (a protein made from wheat), soy beverages, nuts and seeds. Whole grains and vegetables also supply some protein. Rice, almond and oat beverages are low in protein.

Vegans can easily meet daily protein requirements providing their calorie intake is adequate. If calorie needs aren’t met, some protein from the diet will be used for energy rather than muscle repair and making body proteins such enzymes and immune compounds.

With the exception of soy beans, vegetarian proteins are missing, or low in, one or more essential amino acids, the building blocks of protein. Essential amino acids must come from food because the body can’t make them on its own.

It was once thought vegans needed to pair certain protein foods together at meals to form a complete protein. It’s now understood that as long as a variety of protein foods are eaten over the course of the day, protein combining is not necessary. Include at least one protein-rich food at each meal.

Vitamin B12

Naturally-occurring only in animal products, vegans need to include three servings of B12-fortified foods in their daily diet. One serving equals: fortified plant beverages (1/2 cup), nutritional yeast (1 tablespoon), fortified breakfast cereal (30 grams), or fortified soy products (42 g).

To ensure B12 needs are met, take a B12 supplement or multivitamin with 5 to 10 micrograms of B12.

Vitamin D

Children and adults require 600 IU (international units) of vitamin D daily; at age 70 requirements increase to 800 IU. Some people may require more vitamin Dto maintain a sufficient blood level.

Food sources in the vegan diet include fortified plant beverages and orange juice (1 cup provides 100 IU).

To meet vitamin D needs, a supplement is required. Most multivitamins contain 400 IU vitamin D. Separate vitamin D supplements may be needed. Choose vitamin D3 over D2 as it’s the more active form. The safe daily upper limit is 4,000 IU.

Calcium

Good food sources include fortified plant beverages and juice, tofu made with calcium sulphate, beans, cooked green leafy vegetables (kale, collards, Swiss chard, spinach), cooked broccoli, almonds, tahini, and blackstrap molasses.

To meet daily calcium requirements, a supplement may be required.

Iron

Vegetarians require almost twice as much iron than meat-eaters each day since the body absorbs iron from plant foods less efficiently. Good sources include beans, lentils, nuts, leafy green vegetables, whole grains, breakfast cereals (non-sugary)and dried fruit.

Iron absorption can be increased by eating plant foods with vitamin C-rich foods such as citrus fruit, strawberries, red pepper and tomato juice.

Omega-3 fatty acids

Women need 1,100 milligrams of alpha-linolenic acid (ALA) per day and men require 1600 milligrams.

The best food sources of this omega-3 fat include ground flaxseed (2 tablespoons has2400 mg), flax oil (1 teaspoon has2,400 mg), walnuts (7 halves have 1,280 mg), and soybeans (1/2 cup has 514mg). Soy beverages fortified with ALA provide about 300 mg per 1 cup serving.