Eating a vegan and vegetarian diet

Eating a vegan and vegetarian diet

Many people may consume vegan or vegetarian food regularly, and while this type of diet has many benefits for the body, particularly in preventing blood-related diseases, it's essential to be aware that consuming it improperly can have adverse effects on the body. Let's take a look at the recommendations from the Heart Disease Association on how to consume vegan or vegetarian food properly.

 

Food that includes vegetables contains fiber and many vitamins that aid in the digestive system and prevent obesity. However, it has a low fat content, protein, and iron, including vitamin B12, which is found in animal meat. If consumed improperly, vegan or vegetarian food can lack these essential nutrients. Therefore, the recommendations are as follows:

 

1. Consume sufficient protein from sources such as soybeans and yellow beans.
2. Consume legumes, grains, and nuts that have high vitamin content.
3. Consume vegetables that have high iron content, such as spinach and lentils, and if necessary, take iron supplement capsules and vitamin B12 supplements.
4. Avoid foods that are high in sugar or fat.

 

Protein from animal meat is considered a complete protein source that contains essential amino acids that the human body cannot synthesize entirely on its own. Animal protein is highly valuable, as it not only provides a complete profile of essential amino acids, but also possesses properties that allow it to be easily digested, absorbed, and utilized by the body. In contrast, plant-based proteins and connective tissue proteins tend to have lower essential amino acid profiles, making them less valuable.

 

The quantity of protein in various animal products can differ. Animal meat refers to the parts of an animal that are consumed as food, including muscle meat and internal organs such as the liver, heart, and other parts that can be consumed, such as skin and bones. The chemical composition of animal meat varies depending on the species and age of the animal. For instance, muscle meat from animals contains approximately 65-80% water, 16-22% protein, 5-25% fat, and 1% carbohydrates and fiber.

 

Animal meat is also a rich source of various minerals, especially phosphorus and iron, which are predominantly found in the water and protein portions of the meat. Red meat, in particular, is a better source of minerals than meat that contains higher amounts of fat. When cooked, most of the minerals in meat are retained, although some may be lost due to leaching during cooking.

 

Animal protein is an excellent source of complete protein and essential minerals. Different animal products may have varying protein quantities, and the chemical composition of animal meat may differ depending on the species and age of the animal.

 

Plant-based foods such as dry beans, rice, and vegetables are very low in vitamin B12. However, fermented foods such as fermented fish sauce and soybeans contain higher amounts of vitamin B12. As a result, individuals who follow a vegan or vegetarian diet but consume soy sauce, and fermented tofu are not at risk of developing anemia due to receiving vitamin B12 from these foods, as well as from the synthesis of bacteria in the large intestine.

 

A deficiency in vitamin B12 can lead to anemia, nerve damage, and various neurological symptoms such as memory impairment, lack of concentration, and abnormal sensations like burning or itching.

 

Individuals who are at risk of vitamin B12 deficiency include those who follow a vegan or vegetarian diet without consuming meat or dairy, and people over the age of 50 who may have reduced gastric acid secretion. Currently, the recommended daily intake of vitamin B12 for individuals is not yet known, but most commonly consumed foods contain approximately 2-10 micrograms of vitamin B12.

 

Taking one vitamin pill per day alongside a meal can address the issue of vitamin B12 deficiency, improve absorption, and prevent such deficiency. Alternatively, taking one pill every other day can also enhance absorption. Vitamin B12 is a molecule that includes cobalt, making it a large molecule that requires intrinsic factor for absorption. Intrinsic factor is a protein that helps transport vitamin B12 to the small intestine and allows it to be absorbed into the bloodstream. Once in the bloodstream, vitamin B12 binds with transporter proteins called transcobalamins and is carried to various organs such as the liver, kidneys, heart, and brain. The body can store up to 5,000 micrograms of vitamin B12, which is the highest amount compared to any other vitamin, primarily in the liver.

 

Therefore, it is recommended to consume vitamin B12 supplements regularly to ensure adequate intake and prevent deficiencies.

 

Best wishes from Vibhavadi Hospital

 

 

Source: The Bangkok Health Data Center and the Nature Rich website