All about a comprehensive diet
Should humans consume a strict vegan diet? A strict vegan life style has many health benefits that includes prevention of heart disease and body weight (Craig). I find interesting that chemistry and biology have demonstrated how foods affects the human body, taking this knowledge to the next level, microscopically and neurologically. This has opened my eyes about the importance of eating a comprehensive diet that is inclusive of all essential food groups (USDA). There is much debate about the right diet and no one can come to an agreement as to what diet is optimal, but ultimately science and history tells us to eat in a comprehensive way, which includes animal and plant proteins. In addition, eating animals and their treatment in commercial farming, has mucked the issue of eating animal protein with a disdain for the cruelty of animals, and the carbon foot print emission that feeding the animals brings about.
Animals eating other animals can be supported with scientific research that shows that alpha or apex animal predators have a profound effect on the regulation of the ecosystem by controlling disease and maintenance of bio-diversity of life (NRDC). In other words, science is seeing that these alpha predators have a symbiotic relationship with their environment and play a crucial role in the evolution and death of the rest of the species found in their local ecosystem. We humans fit into the scheme of alpha predators and our survival depends on it. Unfortunately, the food industry is greedy and at times regulated not by science, but by lobbies and politicians that don’t have the best interest of the public in releasing information that really matters (Whitney 28). A vegan life style requires no animal foods of any kind, yet in the US the FDA does not regulate food manufactures that create and process these foods. In fact, the manufactures can get away with introducing the verbiage on their food label “suitable for vegans”, but contain animal products and only get a warning letter when tracked by the FDA (Frey).
Science knows that a strict vegan diet has nutritional deficiencies and this has a domino effect into metabolism and energy production (Whitney 296-316). An example of a crucial nutritional deficiency found in a strict vegan diet, is B12 which causes pernicious anemia (macrocytic anemia). B12 vitamin is necessary for the synthesis of new red blood cells, synthesis of DNA and RNA, synthesis bone formation, it helps break down amino acids (proteins) and fatty acids for energy production. B12 vitamin is present only in animal protein and without this vitamin the person is not able to process fats and proteins, make new red blood cells, activate detoxification pathways, and release neurotransmitters (Mangle 6). B12 requires an acidic environment to be absorbed in the stomach and then transferred to the small intestine for diffusion into the blood. Neurologically B12 deficiency has been associated with depression, nervousness/irritability, dementia, insomnia and dizziness. B12 must be present to activate B9 (folate); one activates the other, and if one is missing, the functions of both cannot be carried. This is not to dismiss the critical role of folate (B9) vitamin when present in the detoxification process, energy production (adenosine tri-phosphate), protein synthesis, prevention of heart disease and pregnancy health.
The supplement industry claims, that “you can heal or make your bones stronger just by taking a calcium pill.” Not so fast, it really requires a series of balanced metabolic processes and other minerals including vitamin D3 from the sun and animal sources to make this happen during the life stages of an individual. How we consume calcium matters and it’s not just for vegans, but for everyone. One can compare calcium consumption to the analogy of banking; you store calcium for later use in life, similar to saving for retirement. One must consume calcium from foods throughout life to meet the daily nutritional needs. Calcium makes up 99% of our bones and teeth and the other 1% is found in the blood regulating blood pressure as an electrolyte (Davidson). If you think about it, that is a massive amount of calcium found in bones and teeth of the average person, and in no way, a pill will meet the daily requirements needed it to repair the bones and teeth. Research shows that most individuals do not consume enough calcium from foods due to their diet and life style choices (Mangels).
Bones are composed of many minerals that work together like a symphony to form the structured known as hydroxyapatite (Ca10(PO4)6(OH)2). Bone is constantly being broken down and rebuilt to maintain homeostasis throughout life. This process can be interrupted by food choices, deficiencies in minerals such calcium, phosphorus, zinc, lack of physical activity (weight bearing exercises), pathogens causing intestinal disease that leads to malabsorption of essential nutrients like lactose, insufficient vitamin D3, and the stages of life especially for women. After the age of 70, bone fractures happen at an equal rate in both men and women. Additional factors that hinders bioavailability and absorption of calcium and other minerals are the presences of oxalates and phytates in plants which binds to other minerals present at the time of digestion, causing their excretion in urine or feces (Mangles 471S).
Osteoporosis is the end result of not having enough calcium in the bones and is a silent disease. This disease affects the bone density, making bones very brittle and with the possible distortion of the upper curvature of the spine with a dowager hump. People in vegetarian and vegan diets sometimes experience trouble with calcium and vitamin D absorption due to the fact that some of their plant base food selections do not contain the same amount of calcium and vitamin D3 that the animal proteins portions have. An example will be one eight-ounce cup of dairy yogurt has 415 mg of calcium, sardines 3 oz. have 372mg. It hardly takes any thinking to obtain the required daily amount of 1000 mg of calcium for an adult up to the age of 51 with animal protein vs. plant base protein: tofu three ounces 128 mg calcium, ½ cup cooked spinach has 123 mg of calcium or 2.25 cups cooked broccoli has 160 mg calcium only (Davidson), (Mangle).
A vegetarian or vegan can obtain all required nutritional needs with a plant base diet, but it requires careful planning and consideration of food selections (Mangels 471S). Perhaps, the vegan diet can be utilized effectively to eliminate processed foods that are detrimental to human health, especially in America where there is an aggressive obesity problem. In addition, vegan individuals will require fortified foods and supplementation with vitamins and minerals to meet the daily required dietary guidelines. Careful attention will need to be given to quality selection of supplements for proper absorption of calcium for the prevention of osteopenia or osteoporosis. Example: better bioavailability of calcium is seen with calcium citrate, paired with vitamin D3 (animal source) and vitamin K. The reason being, calcium citrate does not require an acidic environment to be digested, vitamin D3 helps with the absorption of calcium and prevents osteomalacia (softening of bones) and vitamin K removes the calcium from the blood and transfers the calcium to the bones where is needed. Also, D3 vitamin from animal source is more bioavailable to humans than D2 vitamin from plants as our metabolism is similar to animals and is produced endogenously by our body from the sun being the primary source.
The negative ramifications of not having a comprehensive diet are too many and with huge implications in total body health and mind burden. An individual on a vegan diet will need qualified dietary guidance due primarily to food selections and the bioavailability of nutrients present in the foods eaten. In addition, vegans and vegetarians will need food education for self-efficacy and routine medical care follow up by a qualify medical providers to make sure the diet will not cause ill effects like B12, B9 anemias or osteoporosis conditions. I am not saying that the diet cannot be implemented safely, but it truly requires a watchful eye. The diseases listed in this research paper are only the top of the iceberg because dietary imbalances cause a cascade of metabolic process to go array or falter in their intended end result. Words cannot paint human suffering caused by the poor knowledge of nutrition implementation, but can be seen physically as bruising or bleeding under the skin, enlarged tongue with sores, nervousness, pale dry skin, lack of energy, birth defects/spina bifida, hip fractures or the most notable forearm fractures seen in female vegans with an inadequate nutritional vegan protein food selection and intake (Mangle 472S). The rational when it comes to nutrition is that not all the foods we eat are 100% bioavailable to our bodies or are the right choices to maintain life. Therefore, a comprehensive diet that is inclusive of all food groups based on plants and animals is the easy way to eat to maintain a healthy human body and mind.
Works Cited
Craig, Winston John. “Invited Review: Nutrition Concerns and Health Effects of Vegetarian Diets.” Nutrition in Clinical Practice, vol. 25, no. 6, Dec. 2010, pp. 613–620, doi:10.1177/0884533610385707. Accessed 28 Oct. 2021
Davidson, Tish, and Ray F Brogan. "Calcium." Gale Encyclopedia of Medicine, edited by Jacqueline L. Longe, Gale, 6th edition, 2020. Credo Reference, http://sinclair.ohionet.org/login?url=https://search.credoreference.com/content/entry/galegm/calcium/0?institutionId=6043. edited by Gale, 1st edition, 2017. Accessed 30 Oct. 2021.
Frey, Rebecca J. "Veganism." The Gale Encyclopedia of Nutrition and Food Labels,
http://sinclair.ohionet.org/login?url=https://search.credoreference.com/content/entry/galegnafl/veganism/0?institutionId=6043. Accessed 28 Oct. 2021.
Mangels, Ann Reed. “Bone Nutrients for Vegetarians.” American Journal of Clinical Nutrition, vol. 100, July 2014, p. 469S–475S. EBSCOhost, doi:10.3945/ajcn.113.071423. Accessed Oct 20, 2021.
National Resource Defense Council Organization, (NRDC). “The Ecological Importance of Predators” (March 2011). National Resource Defense Council Organization, https://www.nrdc.org/issues/wild. Predator importance FS0910-08.indd. Accessed Oct 30, 2021.
U.S. Department of Agriculture (USDA). “My Plate.” United State Department of Agriculture, https://www.myplate.gov/eat-healthy/what-is-myplate. Accessed Oct 20, 2021.
Whitney, Ellie. Sharon Randy Rolfes. “Nutrition information and Misinformation”. Understanding Nutrition, 15th Edition E-book 2017. Accessed Oct 20, 2021.