Preconception
The health of a mother and baby is influenced not only by diet during pregnancy but also by diet before conception. Eating a healthy diet before pregnancy will give your body a good store of nutrients for the baby to draw on during pregnancy. The foetus is most susceptible to nutritional imbalance during the first few months of pregnancy because this is the time of most rapid development.
If you are very underweight or overweight, you should try to achieve an acceptable weight for your height by a sensible and well-balanced diet.
If you take the contraceptive pill, it is a good idea to come off and use an alternative method of contraception a few months before conceiving. This is because the pill can alter levels of some nutrients, particularly vitamin B6, folate and zinc. Ensure that you have a well balanced diet with plenty of fresh fruit, vegetables (especially green vegetables) and wholegrain cereals. Try to avoid fatty foods, sweets, biscuits and cakes.
Now is the time to make other healthy lifestyle changes and so stop smoking, cut down on alcohol and drinks containing caffeine such as tea, coffee and cola. Try a barley drink such as Barley Cup, or herb and fruit teas instead.
If you find you are pregnant before you have had time to think about preconception, then don't worry, there is still plenty of time to make healthy changes to your diet.
Pregnancy
Pregnancy is a time when good nutrition is vital, for vegetarians and non-vegetarians alike. It is a time of readjustment as well as growth. The nine months are divided up into three divisions of three months each called trimesters. Many women experience changes in mood, activity and appetite with the different stages of pregnancy.
There is no truth in the old saying that pregnancy means eating for two. The extra energy needed is only 200-300 calories a day for nine months. This is equivalent to two slices of bread with margarine or a jacket potato with baked beans or cheese. Some women do feel a lot more hungry than this and if they are gaining weight at the right rate, they should eat according to their appetite.
0-3 Months
Women usually feel different and may experience tiredness as well as a feeling of sickness particularly in the morning (see advice on morning sickness). Calorie needs are only about 100kcal more in the early stages of pregnancy and some women do not experience much increase in appetite until the end of this period.
3-6 Months
Appetite usually increases after the first three months and this period requires about 300-400kcal extra calories a day. Extra calorie needs should be met by cereals, pulses, nuts and seeds, dairy products (unless vegan) and starchy vegetables such as potatoes.
* 6-9 Months
The baby is maturing now and this is a time for easing up on activity and preparing for the birth. The baby takes up a lot of space and may press on the stomach, reducing the capacity for food. Many women feel they need to eat small meals more frequently at this stage. Normal weight gain during pregnancy is about 22 to 28 pounds or one and a half to two stones (10-12.5kg). Weight gain often slows down during the last few months of pregnancy.
Exercise
It is a good idea to do some form of exercise during pregnancy. Antenatal clinics normally advise on appropriate exercise. Swimming or gentle yoga are often recommended.
Nutrients
* Fluid
You may find that you are more thirsty during pregnancy. This is natural as fluid intake should increase. Never allow yourself to become over thirsty and include plenty of fresh water, dilute fruit juices, milk (soya or cow's) and herb teas. Drinks containing caffeine (tea, coffee and cola) should be limited and alcohol should be avoided altogether if possible.
* Protein
Increased protein needs in pregnancy are usually met simply by the extra calories from more foods. Protein can be found in milk, cheese, eggs, soya milk, tofu, cereals, nuts and pulses. A normal variety of these foods will provide adequate protein.
Intake of dairy products and eggs should not increase dramatically. Some people believe that excessive amounts may sensitise the baby in the womb to allergies towards these foods.
* Iron
The need for iron is increased during pregnancy, especially during the later stages. Anaemia, due to iron deficiency, is common in pregnancy whether you are vegetarian or not. Vegetarians should be especially careful to include plenty of iron in their diet as vegetable sources are not as well absorbed.
Good vegetarian sources of iron can be found in wholegrain cereals, pulses, green vegetables and dried fruits. Iron absorption is increased if taken with a good source of vitamin C, which can be found in fresh fruit and vegetables. Tea contains tannin which can inhibit iron absorption and should not be taken an hour before or after a meal.
Many doctors routinely prescribe iron tablets for pregnant women. Iron tablets may not be needed unless a blood test demonstrates anaemia. Iron levels normally decrease during pregnancy as the blood becomes more dilute. Some women prefer to take a natural iron supplement, such as Floridix, which is available from health food stores.
Calcium and Vitamin D
The body needs extra calcium during pregnancy, especially in the later stages, to enable the baby's bones to develop. Calcium absorption from the gut is more efficient during pregnancy and this should provide enough to meet requirements. Vegans and vegetarian women who consume few dairy products need to be particularly careful to ensure adequate calcium in the diet. Some vegan women, especially if they intend to breast-feed, may decide on a calcium supplement as a wise precaution, although with a good vegetable intake of calcium, it may not be necessary.
Good sources of calcium include green vegetables, almonds, sesame seeds or tahini, cow's milk, tofu, cheese, yoghurt, wholegrain cereals and pulses.
Vitamin D is essential for calcium absorption and can be obtained from sunlight, margarine and dairy products.
* Folate
Folate is one of the B vitamins needed in increased amounts during pregnancy. Research has shown that a deficiency of folate during pregnancy can lead to birth defects. Vegetarians should not be at risk as the best sources of this vitamin are green leafy vegetables, fruit, peanuts, yeast extract and wholegrain cereals.
* Vitamin B12
Vitamin B12 is essential to the growth and development of your baby. If adequate amounts of dairy products, eggs and fortified yeast extract are included in your diet, then you should have enough vitamin B12. It is especially important for vegans to include a reliable source of vitamin B12 in the diet during pregnancy. Some vegan foods, such as certain brands of soya milk, margarine and soya products are fortified with this vitamin. If the vitamin B12 in your diet is unreliable, then a supplement is recommended.
What Foods and How Much
The table below should be used only as a guide. A serving refers to a normal sized portion that you would have for a meal or a substantial snack. For example, a cereal serving can be two small slices of bread, a portion of pasta or a large potato. A fruit serving is equivalent to one whole piece and a vegetable serving is about 3.5oz (100g). A large portion of nutloaf could be counted as a cereal and a nut serving. If you are gaining weight normally, the size of a serving can be based on appetite.
It is a good idea to avoid sweets, cakes, sugar and soft drinks as these provide extra calories without giving much in the way of nutrients.
During pregnancy over-the-counter medicines and tablets should be avoided unless prescribed by your doctor. A vitamin and mineral supplement should not be needed if a good balanced vegetarian diet is followed, but will not cause any harm if taken as a precaution.
Food Group Servings / day Provides
Cereals (wheat, oats, rice, barley, rye etc.) Four Energy, protein, fibre, calcium, B vitamins, iron, zinc
Pulses (beans, chick peas, lentils etc.) One - two Protein, fibre, energy
Nuts & seeds (almonds, peanuts, nutbutters, sesame seeds etc.) One - two (small servings) Energy, protein, fat, calcium
Fruit & vegetables; Leafy greens, Red & yellow vegetables, Fresh fruit, Dried fruit Four - five Iron, calcium, folate, Vitamin A, Vitamin C
Dairy products & Soya products (soya milk, tofu etc.) Three - four Protein, calcium, vitamin B12
Vegetable oils & fats Two (small servings) Energy, vitamins A, D (margarine & butter) & E (vegetable oils)
Yeast extract & other Vitamin B12 fortified foods One Vitamin B12
General Advice
* Morning sickness
Studies show that about three quarters of all women experience nausea and vomiting during pregnancy. Nausea normally occurs in the first few months although it can last throughout pregnancy.
Morning sickness can be relieved by having a dry biscuit or toast before getting up. Avoiding long intervals between meals helps, as nausea often occurs at the same time as hunger. Starchy foods, such as bread and potatoes, should be eaten regularly as they help maintain blood sugar level and fill the stomach, helping to relieve the sickness.
* Food safety
Pregnant women are advised to avoid soft cheeses such as Brie and mould ripened cheese such as Stilton, because of the risk of listeria. Cottage cheese or hard cheeses, such as Cheddar should be used instead.
Even free range eggs have been found to contain Salmonella. Raw or lightly cooked eggs should be avoided.
* Heartburn
Heartburn is very common in the later stages of pregnancy. It can be prevented by avoiding large meals and instead choosing small frequent meals or snacks. It can help to sit up very straight when eating and avoid activity just after a meal. Spicy and fatty foods, fizzy drinks and citrus fruits can make the problem worse.
* Constipation
During pregnancy, the digestive system absorbs nutrients more efficiently and this can contribute to constipation. Iron tablets often make the problem worse. Constipation can be relieved by increasing fluid intake and including plenty of wholegrain cereals, pulses, fruits and vegetables in the diet.
* Food cravings and aversions
Many women experience altered taste preferences during pregnancy which vary considerably. Some experience very strong cravings for particular foods such as fruit, salad vegetables, nuts, starchy foods or chocolate. Aversions to fatty foods, alcohol, tea and coffee are also common.
Conclusion
A healthy vegetarian diet can provide you with all the nutrients you need during your pregnancy and give your baby the best possible start in life.
Saturday, February 21, 2009
Omega - for Vege
Omega-3, EPA & DHA doesn't come from fish, it comes from algae, the food they eat. V-Pure is a highly concentrated and 100% toxic free, organic source Omega-3 from a sustainable resource. It's also the only vegetarian omega-3 in the world with both EPA & DHA. This product does not contain iodine.
Most people believe that long-chain omega-3's come from the oils present in fish. Whilst omega-3 is present in fish oil, fish do not produce omega-3, fish obtain their omega-3 from their diet of algae. V-Pure is the world's first and purest form of Omega-3 with the essential long chain fatty acids, EPA & DHA.
V-pure algae is organically grown in controlled conditions away from the sea, so it doesn't interfere with the marine ecosystem and doesn't impact on either fish stocks or their natural food source. In addition to the numerous health benefits of V-Pure, for every ton of algae we grow, the algae remove 2.2 tons of carbon dioxide from the atmosphere - so we're also doing wonders for the environment.
Water4 are committed to preventing the depletion of the world's fish stocks and the removal of carbon dioxide from the atmosphere. For every 1-kilo of pure fish oil produced, it takes 500 kilos of fish bodies. By switching from fish to V-Pure, you'll be doing yourself a favour and the environment too, whilst getting the safest, toxin-free omega-3 available today.
* Non fish source Omega-3
* Guaranteed no toxins or contaminates
* High grade EPA & DHA
* Organically grown
* Vegetarian and Vegan certified
* Sustainable resource
* CO2 consuming
Each recommended daily dose (three capsules) of V-Pure contains 270mg of DHA and 75mg of EPA.
Most people believe that long-chain omega-3's come from the oils present in fish. Whilst omega-3 is present in fish oil, fish do not produce omega-3, fish obtain their omega-3 from their diet of algae. V-Pure is the world's first and purest form of Omega-3 with the essential long chain fatty acids, EPA & DHA.
V-pure algae is organically grown in controlled conditions away from the sea, so it doesn't interfere with the marine ecosystem and doesn't impact on either fish stocks or their natural food source. In addition to the numerous health benefits of V-Pure, for every ton of algae we grow, the algae remove 2.2 tons of carbon dioxide from the atmosphere - so we're also doing wonders for the environment.
Water4 are committed to preventing the depletion of the world's fish stocks and the removal of carbon dioxide from the atmosphere. For every 1-kilo of pure fish oil produced, it takes 500 kilos of fish bodies. By switching from fish to V-Pure, you'll be doing yourself a favour and the environment too, whilst getting the safest, toxin-free omega-3 available today.
* Non fish source Omega-3
* Guaranteed no toxins or contaminates
* High grade EPA & DHA
* Organically grown
* Vegetarian and Vegan certified
* Sustainable resource
* CO2 consuming
Each recommended daily dose (three capsules) of V-Pure contains 270mg of DHA and 75mg of EPA.
Top Ten Foods that Pack a Punch
Top Ten Foods that Pack a Punch
A regular consumption of:
1. Tomatoes, rich in the red pigment lycopene, lowers the risk of prostate cancer by about 40 percent
2. Nuts lowers LDL cholesterol levels and reduces the risk of cardiovascular disease
3. Soy, rich in isoflavones, helps maintain bone density and optimal cardiovascular function, and lowers the risk of heart disease and various cancers
4. Grapes, rich in trans-resveratrol and other flavonoids, decreases the risk of blood clots and hence the risk of strokes
5. Broccoli, rich in isothiocyanates and indoles, lowers the risk of breast and colon cancer.
6. Oatmeal, rich in beta-glucans, lowers blood cholesterol levels and the risk of heart disease
7. Blueberries, rich in antioxidant pigments (anthocyanins), delay age-related declines in nerve and cognitive function, and help fight urinary tract infections
8. Oranges, protects against cancer and stroke with its 100-plus cancer-fighting phytochemicals
9. Cabbage protects against stroke and cancer due to its content of folic acid, potassium, and indoles
10. Flaxseed meal, with its rich content of lignans and omega-3 fat, inhibits breast cancer and possesses anti-inflammatory activity
Author: Winston Craig, MPH, PhD, RD.
A regular consumption of:
1. Tomatoes, rich in the red pigment lycopene, lowers the risk of prostate cancer by about 40 percent
2. Nuts lowers LDL cholesterol levels and reduces the risk of cardiovascular disease
3. Soy, rich in isoflavones, helps maintain bone density and optimal cardiovascular function, and lowers the risk of heart disease and various cancers
4. Grapes, rich in trans-resveratrol and other flavonoids, decreases the risk of blood clots and hence the risk of strokes
5. Broccoli, rich in isothiocyanates and indoles, lowers the risk of breast and colon cancer.
6. Oatmeal, rich in beta-glucans, lowers blood cholesterol levels and the risk of heart disease
7. Blueberries, rich in antioxidant pigments (anthocyanins), delay age-related declines in nerve and cognitive function, and help fight urinary tract infections
8. Oranges, protects against cancer and stroke with its 100-plus cancer-fighting phytochemicals
9. Cabbage protects against stroke and cancer due to its content of folic acid, potassium, and indoles
10. Flaxseed meal, with its rich content of lignans and omega-3 fat, inhibits breast cancer and possesses anti-inflammatory activity
Author: Winston Craig, MPH, PhD, RD.
What to eat if you are vegetarian and pregnant
You don't need to give up your vegetarian diet when you become pregnant, provided you pay attention to three vital nutrients.
By Janey Macleod
When I became pregnant with my first child, several of my friends assumed that I would be giving up my vegetarian diet. "You'll need to start eating meat again if the baby is to develop properly" was a typical comment. My first reaction was that this was rubbish. After all, I knew that a healthy diet is vital for a successful pregnancy, and what could be healthier than being vegetarian?
But like all mothers-to-be, my overriding concern was for the welfare of my child. I wanted to be sure that I ate the right foods during my pregnancy, and if that meant sacrificing my veggie principles, I would have done so.
So I set about doing some research. As a result, I am now more convinced than ever that a woman does not need to stop being a vegetarian when she becomes pregnant. Vegans too can safely continue with their chosen diet. But you do need to pay attention to what you eat. A poor vegetarian diet could be just as harmful as a poor omnivorous one. In particular, there are three vital elements that you need to watch.
Protein first
Protein is absolutely essential for the health of both mother and child. Fortunately, a balanced vegetarian diet usually contains more than enough protein to meet all your needs. Nutritionists say that, during pregnancy, your protein requirements increase by about 11 percent, to about 60 grams per day. Some experts claim that this figure is unnecessarily high, around 50 grams being a more realistic target.
Either way, you will get all the protein you need if your diet includes plenty of milk, cheese, eggs, soya products (tofu is especially beneficial), lentils and beans. For vegetarians, this won't be a problem, but vegans will need to work harder to ensure their protein intake is adequate. Most individual plant-based protein sources lack all the essential amino acids, and so should be eaten in combination - pulses with grains or with seeds, for example. A dish made with lentils or chickpeas and served with brown rice would be a perfect vegan protein source.
Crank up the calcium
Calcium is important for the development of your baby's bones and teeth. You will need to ensure that your intake is adequate, especially during the later stages of your pregnancy. This is especially true for women under 19, whose own bone development is still taking place.
As a rule of thumb, you should aim to consume at least four portions of calcium-rich foods per day. These foods include milk, cheese, yoghurt, tofu (if made using calcium sulfate as a coagulant), dark green vegetables (kale, broccoli, spinach, etc.), dried fruit, nuts and seeds. Again, vegans might need to work a little harder to ensure their supply, but shouldn't have too much difficulty.
To help absorb the calcium, your body needs a good supply of Vitamin D. This can be found in dairy products, and is also produced by exposure to sunlight. If you are vegan, look for Vitamin D-enriched soya drinks or margarine. However, Vitamin D supplements should only be taken with the approval of your physician or dietician, as an excess of the vitamin could be harmful to your child.
B12: The vital vitamin
You might need to increase your intake of Vitamin B12 during pregnancy as this is essential for the production of tissue and cells. It is also important if you plan to breast-feed your baby. The recommended daily target is 1.5 micrograms per day. Lacto-vegetarians should have no difficulty in achieving this - a single egg, for example, will meet about 80 percent of your daily needs.
Unfortunately, there are few reliable plant-based sources of Vitamin B12. If you are vegan, be sure to include certain fortified foods in you diet. These include vitamin-enriched soya milk and cereals. Quorn and yeast extracts such as Marmite and Vecon are particularly good sources. But check the label, as not all brands of these products contain this important vitamin.
To summaries, becoming pregnant does not mean that you will have to compromise your vegetarian or vegan diet, provided it is well-balanced and you take care over what you eat. If you pay particular attention to your intake of protein, calcium and Vitamin B12, you are unlikely to experience diet-related problems during your pregnancy.
By Janey Macleod
When I became pregnant with my first child, several of my friends assumed that I would be giving up my vegetarian diet. "You'll need to start eating meat again if the baby is to develop properly" was a typical comment. My first reaction was that this was rubbish. After all, I knew that a healthy diet is vital for a successful pregnancy, and what could be healthier than being vegetarian?
But like all mothers-to-be, my overriding concern was for the welfare of my child. I wanted to be sure that I ate the right foods during my pregnancy, and if that meant sacrificing my veggie principles, I would have done so.
So I set about doing some research. As a result, I am now more convinced than ever that a woman does not need to stop being a vegetarian when she becomes pregnant. Vegans too can safely continue with their chosen diet. But you do need to pay attention to what you eat. A poor vegetarian diet could be just as harmful as a poor omnivorous one. In particular, there are three vital elements that you need to watch.
Protein first
Protein is absolutely essential for the health of both mother and child. Fortunately, a balanced vegetarian diet usually contains more than enough protein to meet all your needs. Nutritionists say that, during pregnancy, your protein requirements increase by about 11 percent, to about 60 grams per day. Some experts claim that this figure is unnecessarily high, around 50 grams being a more realistic target.
Either way, you will get all the protein you need if your diet includes plenty of milk, cheese, eggs, soya products (tofu is especially beneficial), lentils and beans. For vegetarians, this won't be a problem, but vegans will need to work harder to ensure their protein intake is adequate. Most individual plant-based protein sources lack all the essential amino acids, and so should be eaten in combination - pulses with grains or with seeds, for example. A dish made with lentils or chickpeas and served with brown rice would be a perfect vegan protein source.
Crank up the calcium
Calcium is important for the development of your baby's bones and teeth. You will need to ensure that your intake is adequate, especially during the later stages of your pregnancy. This is especially true for women under 19, whose own bone development is still taking place.
As a rule of thumb, you should aim to consume at least four portions of calcium-rich foods per day. These foods include milk, cheese, yoghurt, tofu (if made using calcium sulfate as a coagulant), dark green vegetables (kale, broccoli, spinach, etc.), dried fruit, nuts and seeds. Again, vegans might need to work a little harder to ensure their supply, but shouldn't have too much difficulty.
To help absorb the calcium, your body needs a good supply of Vitamin D. This can be found in dairy products, and is also produced by exposure to sunlight. If you are vegan, look for Vitamin D-enriched soya drinks or margarine. However, Vitamin D supplements should only be taken with the approval of your physician or dietician, as an excess of the vitamin could be harmful to your child.
B12: The vital vitamin
You might need to increase your intake of Vitamin B12 during pregnancy as this is essential for the production of tissue and cells. It is also important if you plan to breast-feed your baby. The recommended daily target is 1.5 micrograms per day. Lacto-vegetarians should have no difficulty in achieving this - a single egg, for example, will meet about 80 percent of your daily needs.
Unfortunately, there are few reliable plant-based sources of Vitamin B12. If you are vegan, be sure to include certain fortified foods in you diet. These include vitamin-enriched soya milk and cereals. Quorn and yeast extracts such as Marmite and Vecon are particularly good sources. But check the label, as not all brands of these products contain this important vitamin.
To summaries, becoming pregnant does not mean that you will have to compromise your vegetarian or vegan diet, provided it is well-balanced and you take care over what you eat. If you pay particular attention to your intake of protein, calcium and Vitamin B12, you are unlikely to experience diet-related problems during your pregnancy.
Vitamin B12
Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Deficiency can cause anaemia. Vitamin B12 neuropathy, involving the degeneration of nerve fibres and irreversible neurological damage, can also occur.
Functions
Vitamin B12's primary functions are in the formation of red blood cells and the maintenence of a healthy nervous system. B12 is necessary for the rapid synthesis of DNA during cell division. This is especially important in tissues where cells are dividing rapidly, particularly the bone marrow tissues responsible for red blood cell formation. If B12 deficiency occurs, DNA production is disrupted and abnormal cells called megaloblasts occur. This results in anaemia. Symptoms include excessive tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders. Anaemia may also be due to folic acid deficiency, folic acid also being necessary for DNA synthesis.
B12 is also important in maintaining the nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. B12 plays a vital role in the metabolism of fatty acids essential for the maintainence of myelin. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.
When deficiency occurs, it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein, known as intrinsic factor. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Certain people are unable to produce intrinsic factor and the subsequent pernicious anaemia is treated with injections of B12.
Vitamin B12 can be stored in small amounts by the body. Total body store is 2-5mg in adults. Around 80% of this is stored in the liver.
Vitamin B12 is excreted in the bile and is effectively reabsorbed. This is known as enterohepatic circulation. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. People on diets low in B12, including vegans and some vegetarians, may be obtaining more B12 from reabsorption than from dietary sources. Reabsorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. In comparison, if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur.
Dietary Sources
The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been considerable research into possible plant food sources of B12. Fermented soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented soya products, including tempeh, miso, shoyu and tamari, found no significant B12.
Spirulina, an algae available as a dietary supplement in tablet form, and nori, a seaweed, have both appeared to contain significant amounts of B12 after analysis. However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues. These cannot be utilised to satisfy dietary needs. Assay methods used to detect B12 are unable to differentiate between B12 and it's analogues, Analysis of possible B12 sources may give false positive results due to the presence of these analogues.
Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease, as the B12 analogues can compete with B12 and inhibit metabolism.
The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.
Bacteria present in the large intestine are able to synthesise B12. In the past, it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilised by humans. However, the bacteria produce B12 too far down the intestine for absorption to occur, B12 not being absorbed through the colon lining.
Human faeces can contain significant B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilised with human manure. Faecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs, particularly in areas where hygiene standards may be low. This may be responsible for the lack of aneamia due to B12 deficiency in vegan communities in developing countries.
Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. ½ pint of milk (full fat or semi skimmed) contains 1.2 µg. A slice of vegetarian cheddar cheese (40g) contains 0.5 µg. A boiled egg contains 0.7 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12.
Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A range of B12 fortified foods are available. These include yeast extracts, Vecon vegetable stock, veggieburger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.
Required Intakes
The old Recommended Daily Amounts (RDA's) have now been replaced by the term Reference Nutrient intake (RNI). The RNI is the amount of nutrient which is enough for at least 97% of the population.
Reference Nutrient Intakes for Vitamin B12, µg/day. (1000 µg = 1mg)
Age RNI
0 to 6 months 0.3 µg
7 to 12 months 0.4 µg
1 to 3 yrs 0.5 µg
4 to 6 yrs 0.8 µg
7 to 10 yrs 1.0 µg
11 to 14 yrs 1.2 µg
15 + yrs 1.5 µg
Breast feeding women 2.0 µg
Pregnant women are not thought to require any extra B12, though little is known about this. Lactating women need extra B12 to ensure an adequate supply in breast milk.
B12 has very low toxicity and high intakes are not thought to be dangerous.
Reliable Vegan Sources of Vitamin B12
Reliable Vegan Sources of Vitamin B12
A number of reliable vegan food sources for vitamin B12 are known. One brand of nutritional yeast, Red Star T-6635+, has been tested and shown to contain active vitamin B12. This brand of yeast is often labeled as Vegetarian Support Formula with or without T-6635+ in parentheses following this new name. It is a reliable source of vitamin B12. Nutritional yeast, Saccharomyces cerevisiae, is a food yeast, grown on a molasses solution, which comes as yellow flakes or powder. It has a cheesy taste. Nutritional yeast is different from brewer’s yeast or torula yeast. those sensitive to other yeasts can often use it.
The RDA for adults for vitamin B12 is 2.4 micrograms daily (1). About 2 rounded teaspoons of large flake Vegetarian Support Formula (Red Star T-6635+) nutritional yeast provides the recommended amount of vitamin B12 for adults (2). A number of the recipes in this book contain nutritional yeast.
Another source of vitamin B12 is fortified cereal. For example, Nature’s Path Optimum Power cereal does contain vitamin B12 at this time and about a half cup of this cereal will provide 2.4 micrograms of vitamin B12 (3). We recommend checking the label of your favorite cereal since manufacturers have been known to stop including vitamin B12.
Other sources of vitamin B12 are vitamin B12 fortified soy milk, vitamin B12 fortified meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry, or fish), and vitamin B12 supplements. There are vitamin supplements that do not contain animal products.
Vegans who choose to use a vitamin B12 supplement, either as a single supplement or in a multivitamin should use supplements regularly. Even though a supplement may contain many times the recommended level of vitamin B12, when vitamin B12 intake is high, not as much appears to be absorbed. This means in order to meet your needs, you should take a daily vitamin B12 supplement of 5-10 micrograms or a weekly vitamin B12 supplement of 2000 micrograms (4).
We store between 2 and 5 micrograms of vitamin B12 and only excrete a very small fraction of this each day. Nevertheless, over time, vitamin B12 deficiency can develop if stores are not replenished with vitamin B12 from the diet or from supplements. Although bacteria in the large intestine of humans do produce vitamin B12, this vitamin B12 does not appear to be absorbed (5) and is not adequate to prevent a vitamin B12 deficiency (6). Although some vegans may get vitamin B12 from inadequate hand washing, this is not a reliable vitamin B12 source.
Tempeh, miso, sea vegetables, and other plant foods are sometimes reported to contain vitamin B12. These products, however, are not reliable sources of the vitamin. The standard method for measuring vitamin B12 in foods measures both active and inactive forms of vitamin B12. The inactive form (also called analogues) actually interferes with normal vitamin B12 absorption and metabolism (7). When only active vitamin B12 is measured, plant foods including fermented soyfoods and sea vegetables do not contain significant amounts of active vitamin B12 (8).
Very small amounts of vitamin B12 have been found in plants grown in soil treated with manure (9). It is not clear whether this vitamin B12 is the active form or the inactive analogue. In any case, the amounts are so small that more than 23 cups of organically grown spinach would have to be eaten every day in order to meet the adult RDA for vitamin B12 (9,10).
A number of reliable vegan food sources for vitamin B12 are known. One brand of nutritional yeast, Red Star T-6635+, has been tested and shown to contain active vitamin B12. This brand of yeast is often labeled as Vegetarian Support Formula with or without T-6635+ in parentheses following this new name. It is a reliable source of vitamin B12. Nutritional yeast, Saccharomyces cerevisiae, is a food yeast, grown on a molasses solution, which comes as yellow flakes or powder. It has a cheesy taste. Nutritional yeast is different from brewer’s yeast or torula yeast. those sensitive to other yeasts can often use it.
The RDA for adults for vitamin B12 is 2.4 micrograms daily (1). About 2 rounded teaspoons of large flake Vegetarian Support Formula (Red Star T-6635+) nutritional yeast provides the recommended amount of vitamin B12 for adults (2). A number of the recipes in this book contain nutritional yeast.
Another source of vitamin B12 is fortified cereal. For example, Nature’s Path Optimum Power cereal does contain vitamin B12 at this time and about a half cup of this cereal will provide 2.4 micrograms of vitamin B12 (3). We recommend checking the label of your favorite cereal since manufacturers have been known to stop including vitamin B12.
Other sources of vitamin B12 are vitamin B12 fortified soy milk, vitamin B12 fortified meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry, or fish), and vitamin B12 supplements. There are vitamin supplements that do not contain animal products.
Vegans who choose to use a vitamin B12 supplement, either as a single supplement or in a multivitamin should use supplements regularly. Even though a supplement may contain many times the recommended level of vitamin B12, when vitamin B12 intake is high, not as much appears to be absorbed. This means in order to meet your needs, you should take a daily vitamin B12 supplement of 5-10 micrograms or a weekly vitamin B12 supplement of 2000 micrograms (4).
We store between 2 and 5 micrograms of vitamin B12 and only excrete a very small fraction of this each day. Nevertheless, over time, vitamin B12 deficiency can develop if stores are not replenished with vitamin B12 from the diet or from supplements. Although bacteria in the large intestine of humans do produce vitamin B12, this vitamin B12 does not appear to be absorbed (5) and is not adequate to prevent a vitamin B12 deficiency (6). Although some vegans may get vitamin B12 from inadequate hand washing, this is not a reliable vitamin B12 source.
Tempeh, miso, sea vegetables, and other plant foods are sometimes reported to contain vitamin B12. These products, however, are not reliable sources of the vitamin. The standard method for measuring vitamin B12 in foods measures both active and inactive forms of vitamin B12. The inactive form (also called analogues) actually interferes with normal vitamin B12 absorption and metabolism (7). When only active vitamin B12 is measured, plant foods including fermented soyfoods and sea vegetables do not contain significant amounts of active vitamin B12 (8).
Very small amounts of vitamin B12 have been found in plants grown in soil treated with manure (9). It is not clear whether this vitamin B12 is the active form or the inactive analogue. In any case, the amounts are so small that more than 23 cups of organically grown spinach would have to be eaten every day in order to meet the adult RDA for vitamin B12 (9,10).
Diet Ibu Vegetarian
Ibu vegetarian bisa mendapatkan bayi yang sehat tanpa harus mengubah prinsip diet mereka. Tetapi memang harus lebih hati-hati dalam merencanakan diet dibanding ibu hamil yang bukan vegetarian. Pastikan Anda dan janin tidak mengalami kurang gizi selama masa kehamilan. Berikut hasil wawancara dengan Dr. Dedy Arman Saibi dari RS Hermina Bekasi.
Meski Anda vegetarian dan tidak memgkonsumsi produk ikan-ikanan, daging, susu, atau telur, pastikan Anda mendapatkan zat gizi pengganti makanan tersebut yang setara, sebagai berikut:
Protein
Bagi vegetarian yang ovo lacto, yaitu mereka yang masih makan telur dan minum susu, masukan protein yang memadai dapat dijamin dengan banyak memakan dua makanan ini, termasuk yoghurt dan keju. Tetapi jika Anda seorang vegan, vegetarian kuat yang tidak makan telur atau susu, gantilah dengan kombinasi protein sayuran untuk memenuhi lima porsi/bagian proteinnya, antara lain; kacang-kacangan, biji-bijian, biji gandum. Beberapa bahan pengganti daging merupakan sumber protein yang cukup baik, namun beberapa bahan lainnya rendah protein dan tinggi lemak serta kalori.
Kalsium yang Memadai
Ini bukan masalah bagi vegetarian yang makan telur dan susu, tetapi bagi vegan, diperlukan strategi khusus. Banyak produk kedelai yang kaya kalsium, tetapi berhati-hatilah akan susu kedelai yang diberi banyak gula (gula, sirup jagung, atau madu). Carilah produk susu kedelai murni. Tahu baru bisa dianggap kaya kalsium bila pada proses penggumpalannya diberikan kalsium, bila tidak, ia tidak mengandung atau hanya sedikit mengandung mineral tersebut. Beberapa jenis penganan tepung jagung tortila yang ditumbuk dengan batu merupakan sumber kalsium yang bukan dari susu dan menyediakan 1/2 bagian kalsium per keratnya. Sumber kalsium lainnya adalah air jeruk yang ditambah kalsium, kacang almond, kasang tanha, buah kering. Ibu hamil vegan juga dianjurkan mengonsumsi suplemen kalsium.
Vitamin B12
Vegetarian, khususnya vegan, seringkali tidak mendapat cukup vitamin B 12 karena vitamin ini ditemukan pada makanan dari hewan. Pastikan Anda mendapat vitamin tambahan yang mengandung B12, begitu pula asam folik dan zat besi.
Vitamin D
Hanya terdapat dalam minyak ikan, juga diproduksi kulit kita bila terkena sinar matahari. Meski demikian sinar matahari bukan sumber vitamin D yang dianjurkan bagi wanita dan ibu hamil. Karena itu untuk menjamin kecukupan vitamin D bagi ibu hamil, carilah susu yang diperkaya vitamin D. Bila Anda tidak minum susu jenis ini, pastikan Anda makan suplemen yang formulanya mengandung vitamin D. namun jangan over dosis vitamin D karena jumlah berlebihan dapat menjadi racun. (BOD)
Sumber: Tabloid Ibu Anak
Meski Anda vegetarian dan tidak memgkonsumsi produk ikan-ikanan, daging, susu, atau telur, pastikan Anda mendapatkan zat gizi pengganti makanan tersebut yang setara, sebagai berikut:
Protein
Bagi vegetarian yang ovo lacto, yaitu mereka yang masih makan telur dan minum susu, masukan protein yang memadai dapat dijamin dengan banyak memakan dua makanan ini, termasuk yoghurt dan keju. Tetapi jika Anda seorang vegan, vegetarian kuat yang tidak makan telur atau susu, gantilah dengan kombinasi protein sayuran untuk memenuhi lima porsi/bagian proteinnya, antara lain; kacang-kacangan, biji-bijian, biji gandum. Beberapa bahan pengganti daging merupakan sumber protein yang cukup baik, namun beberapa bahan lainnya rendah protein dan tinggi lemak serta kalori.
Kalsium yang Memadai
Ini bukan masalah bagi vegetarian yang makan telur dan susu, tetapi bagi vegan, diperlukan strategi khusus. Banyak produk kedelai yang kaya kalsium, tetapi berhati-hatilah akan susu kedelai yang diberi banyak gula (gula, sirup jagung, atau madu). Carilah produk susu kedelai murni. Tahu baru bisa dianggap kaya kalsium bila pada proses penggumpalannya diberikan kalsium, bila tidak, ia tidak mengandung atau hanya sedikit mengandung mineral tersebut. Beberapa jenis penganan tepung jagung tortila yang ditumbuk dengan batu merupakan sumber kalsium yang bukan dari susu dan menyediakan 1/2 bagian kalsium per keratnya. Sumber kalsium lainnya adalah air jeruk yang ditambah kalsium, kacang almond, kasang tanha, buah kering. Ibu hamil vegan juga dianjurkan mengonsumsi suplemen kalsium.
Vitamin B12
Vegetarian, khususnya vegan, seringkali tidak mendapat cukup vitamin B 12 karena vitamin ini ditemukan pada makanan dari hewan. Pastikan Anda mendapat vitamin tambahan yang mengandung B12, begitu pula asam folik dan zat besi.
Vitamin D
Hanya terdapat dalam minyak ikan, juga diproduksi kulit kita bila terkena sinar matahari. Meski demikian sinar matahari bukan sumber vitamin D yang dianjurkan bagi wanita dan ibu hamil. Karena itu untuk menjamin kecukupan vitamin D bagi ibu hamil, carilah susu yang diperkaya vitamin D. Bila Anda tidak minum susu jenis ini, pastikan Anda makan suplemen yang formulanya mengandung vitamin D. namun jangan over dosis vitamin D karena jumlah berlebihan dapat menjadi racun. (BOD)
Sumber: Tabloid Ibu Anak
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