VEGAN HEALTH “... <strong>vegan</strong> diets are healthful, nutritionally adequate and may provide health <strong>be</strong>nefits in the prevention and treatment of certain diseases, and are appropriate for individuals during all stages of the life-cycle including pregnancy, lactation, infancy, childhood and adolescence and athletes.” The American Dietetic Association, July 2009
Make No Bones About It – Dairy is Bad THe BAd: <strong>Animal</strong> proteins like milk leach calcium from bones creating a risk of fracture and osteoporosis. Harvard University followed 78,000 nurses for 12 years and found that women who consumed the most calcium from dairy broke more bones than those who rarely drank milk. “The association <strong>be</strong>tween the intake of animal protein and fracture rates appears to <strong>be</strong> as strong as the association <strong>be</strong>tween cigarette smoking and lung cancer.” Dr. T. Colin Camp<strong>be</strong>ll, The China Study (2006) THe gOOd: To build strong bones and healthy bodies we need exercise, sunshine and a diet rich in plant foods like <strong>be</strong>ans, broccoli, green leafy vegetables, unhulled sesame seeds and tofu - all good sources of calcium. Healthier Hearts THe BAd: Cholesterol is found ONLY in animal products and excess is accumulated in our arteries, skin, tendons and other tissue. THe gOOd: “A plant-based, oil-free diet can not only prevent and stop the progression of heart disease, but also reverse its effects.”Dr. Caldwell B. Esselstyne Jr. (Bill Clinton credits Dr Esselstyne’s diet for his health recovery) Cut Your Cancer Risk THe BAd: Consumption of meat and dairy is linked to various forms of cancer, including breast, bowel, ovarian, bladder and lung cancer. THe gOOd: Vegan diets are lower in fat and higher in fibre than meat-based diets. Furthermore, plants contain cancerfighting substances called phytochemicals. Healthy Kids THe BAd: Cow’s milk is the num<strong>be</strong>r one source of allergies in children, and research links consumption of dairy products to colic, autism, chronic ear infections, insulin-dependent dia<strong>be</strong>tes mellitus (type 1 or ‘juvenile onset” dia<strong>be</strong>tes), acne, o<strong>be</strong>sity, flatulence, constipation, mucus, and a variety of other ailments. THe gOOd: Vegetables, grains, fruits, legumes and nuts are the optimal food for children. Rich in complex carbohydrates, protein, fibre, vitamins and minerals they form the foundation for dietary habits that support a lifetime of health. Vegans can include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.
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