无动物产品的健康英文版.pptVIP

Good health without animal productsVienna, April 30 Animal products are not needed for excellent health Death rates updated Two recent studies have added to knowledge on death rates in vegetarians and vegans. Not all vegan diets are healthy A recipe for a healthy vegan diet Eat a wide variety of whole, lightly processed foods. Include plenty of brightly coloured fruit and vegetables – ideally 500 grams (about a pound) a day or more. Oranges, berries, apricots, cherries, nectarines, tomatoes, green leafy vegetables, beetroot, carrots, sweet potatoes… Eat regular small amounts of nuts and oils, preferably those rich in monounsaturates, such as almonds, cashews and macadamias, and olive and rapeseed oil. (Use more of these foods if you tend to be underweight.) Limit use of highly processed foods, particularly those containing hydrogenated fats or a lot of salt. A recipe for a healthy vegan diet Get at least 3 micrograms of vitamin B12 per day from fortified foods or supplements. Include a good source of plant omega-3s, e.g. a teaspoon of flaxseed oil OR two tablespoons of ground flaxseed OR two tablespoons of rapeseed oil per day. Get an adequate amount of Selenium (10 Brazil nuts a week or a supplement) Iodine (15 grams of kelp a year or two kelp tablets a week or an iodine supplement) Vitamin D (summer sunlight plus winter holiday further south or fortified foods or supplement) Homocysteine and health Elevated homocysteine predicts increased risk of heart disease, stroke, dementia, osteoporosis, depression and death from all causes combined. In contrast to cholesterol, homocysteine usually increases from meat eaters to vegetarians to vegans. Typical vegan homocysteine levels are consistent with a 40% increase in mortality from heart disease and from all causes combined, potentially cancelling out the predicted benefit of their lower cholesterol. This rise in homocysteine is not observed in vegetarians and vegans consuming 3 micrograms or more