What is vegan and vegetarian?

• Vegan is an individual lifestyle that consumes plant-based foods.

• Vegetarian- A true vegetarian eliminates all flesh foods from the diet, including fish and chicken, and typically bases the diet on fruits and vegetables, grains (preferably whole grains), legumes, and nuts. Some vegetarian diets empha- size raw foods. Lacto-ovo-vegetarians permit dairy and/or egg products..(Craig, 2010).

​

​Are vegans/vegetarians getting enough nutrients?

•  Vitamin B12 and D are generally lacking in the vegan diets (cite) Vitamin D is crucial for maintaining bone health as our skin, like plants, functions as a sunlight receiver. Spending much of the time indoors can also be a culprit in Vitamin D deficiency on top of being vegan/vegetarian. Studies have shown Vitamin D can help us fight infections, prevent diseases, reduces inflammation (Dunn-Emke et al., 2005). 

​

​

​

​

​

​

​

​

• Iron deficiency is another down side to being a vegan/vegetarian. This is particularly true for both vegetarian/nonvegetarians, sometimes iron isn't easily absorbed. Iron absorbing blockers are but not limited to: coffee, tea, cocoa (Dunn-Emke et al., 2005). 

​

​

​

​

​

​

​

• Calcium is one of the major nutrient we need for bone building. One study has shown vegans' calcium level are significantly lower than both vegetarians and non-vegetarians. Some calcium forms are easily absorbed than others, which contains less oxalate are the ones that are easier for absorption are bok choy, broccoli and Chinese cabbage or collards. 

​

​

​

​

​

​

​

​