Veganist_ Lose Weight, Get Healthy, Change the World - Kathy Freston [92]
Frequently Asked Questions, Answered by the Doctor
THERE ARE SO MANY MYTHS AND MISINFORMATION AROUND FOOD, so I suspect you might have a question or two. Here are the ones most commonly asked, answered by Dr. Neal Barnard of the Physicians Committee for Responsible Medicine. And if you have more questions, you might want to consult their website at www.pcrm.org.
1. Where do I get iron if not from red meat?
The most healthful sources of iron are “greens and beans.” That is, green leafy vegetables and anything from the bean group. These foods also bring you calcium and other important minerals.
Vegetables, beans, and other foods provide all the iron you need. In fact, studies show that vegetarians and vegans tend to get more iron than meat eaters. Vitamin C increases iron absorption. Meanwhile, dairy products reduce iron absorption significantly.
To go into a little more detail, there are actually two forms of iron. Plants have nonheme iron, which is more absorbable when the body is low in iron and less absorbable when the body already has enough iron. This allows the body to regulate its iron balance. On the other hand, meats have heme iron, which barges right into your bloodstream whether you need it or not. The problem is that many people have too much iron stored in their bodies. Excess iron can spark the production of free radicals that accelerate aging, increase the risk of heart disease, and cause other problems.
So while it’s important to avoid anemia, you also do not want to be iron overloaded. It’s probably best to have your hemoglobin on the low end of the normal range. If your energy is good and your hemoglobin and hematocrit are at the low end of normal, that is likely the best place to be.
Having said that, you will want your doctor to review your laboratory results and to track them over time. If your hemoglobin and hematocrit are dropping, that may be a sign of blood loss. That can be from benign causes, such as menstrual flow, but can also reflect more dangerous health issues, such as intestinal bleeding.
2. What is the best source of calcium, and how does it compare with dairy?
The same green leafy vegetables and legumes that provide iron are also good sources of calcium, for the most part, and absorption is typically better from these sources than from dairy products. One common exception is spinach, which has a great deal of calcium, but it’s absorption is poor. But broccoli, brussels sprouts, kale, and other common greens have highly absorbable calcium.
If you like, you can also use calcium-fortified products such as breakfast cereals and juices, although these products provide more concentrated calcium than is necessary. It pays to put some thought into keeping your bones healthy. Studies have shown that the following factors are helpful in building and maintaining strong bones:
Getting plenty of exercise. Studies have concluded that physical exercise is the key to building strong bones (it’s more important than any other factor). For example, a study published in the British Medical Journal that followed 1,400 men and women over a fifteen-year period found that exercise may be the best protection against hip fractures and that “reduced intake of dietary calcium does not seem to be a risk factor.” And at Penn State University, researchers found that bone density is significantly affected by how much exercise girls get during their teen years, when 40 to 50 percent of their skeletal mass is formed.
Getting enough vitamin D. If you don’t spend any time in the sun (about fifteen minutes on the face and arms each day is enough), be sure to take a supplement or eat fortified foods.
Eliminating animal protein. For a variety of reasons, animal protein causes calcium losses.
Limiting salt intake. Sodium tends to cause the body to lose calcium in the urine.
Eating plenty of fruits and vegetables. People who eat lots of vegetables and