素食的营养与人健康英文版.pptVIP

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * Nutrition Considerations for Vegetarians – Vitamin B12 Unless fortified, no plant foods contain significant vitamin B12 Lacto-ovo can get enough from dairy/ eggs; unsupplemented vegans at fairly high risk for B12 deficiency Over age 50, lose ability to digest protein-bound form of B12 present in animal products Diets low in B12 can raise risk for heart disease All vegetarians should use supplements, fortified foods, dairy products or eggs to meet recommended amount Absorption most efficient in small amounts at frequent intervals, should be chewable or dissolvable under tongue * Good Sources of Vitamin B12 Fortified breakfast cereals and some brands of soymilk Some brands of nutritional yeast are rich in vitamin B12 (Red Star Vegetarian Support Formula) Cow’s milk Eggs * Nutrition Considerations for Vegetarians – Vitamin A / Beta carotene Preformed vitamin A only in animal foods Vegans only get from conversion of beta carotene which may be less efficient To meet requirements get 3 servings/ day of deeply yellow or orange vegetables and fruits or leafy green vegetables Cooking, addition of small amount of fat may help beta carotene absorption Chopping/ pureeing vegetables may also help * Good Sources of Vitamin A / Beta carotene Apricots Cantaloupe Mango Pumpkin Butternut squash Sweet potatoes Spinach Carrots * Nutrition Considerations for Vegetarians - Omega-3 fatty acids Vegetarian diets that do not include eggs need other sources Recommend 1-2% of total calories from omega-3s Pregnant and lactating women have increased requirements * Good Sources of Omega-3 fatty acids Flaxseeds and flaxseed oil Canola oil Soybeans and soybean oil Tofu Walnuts and walnut oil * Nutrition Considerations for Vegetarians - Iodine Iodine is needed for healthy thyroid function which regulates metabolism Vegans in Europe (where salt is either not iodized or not iodized at high enough levels) who do not supp