Vegan Diet Flashcards

1
Q

What is a vegan diet?

A

Not eating anything related to animals

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2
Q

Why are plant foods considered to be “natural”?

A

They are very nutritious and should be plentiful in the diet

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3
Q

Why is plant foods being considered to be natural not necessarily the case?

A

Plant did not evolve to be a food source for humans

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4
Q

Why are animal foods actually often safer than plant foods?

A

Animals don’t have chemical defenses

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5
Q

Why are nutrient levels generally higher in animal foods?

A

Animals concentrate the nutrients they get from plants

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6
Q

Are antioxidants higher in plant or animal foods?

A

They are higher in animal foods

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7
Q

Why is red meat the best source of iron in the diet?

A

It contains iron bound in a heme molecule

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8
Q

Do animal or plant sources of iron have more bioavailability?

A

Animal sources of iron have more bioavailability

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9
Q

What are some plant sources of iron?

A

Fortified breakfast cereals, oats, beans, and peas

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10
Q

Why are dairy products the best source of calcium?

A

The calcium in dairy is highly absorbable

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11
Q

What are some animal food sources of calcium?

A

Dairy products and bone-in meat/fish

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12
Q

What are some plant sources of calcium?

A

Leafy greens and fortified juice/cereal

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13
Q

What percentage of the plant sources of iron is absorbed?

A

3-10%

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14
Q

What are 3 other vitamin deficiencies that cause anemia?

A

Vitamin B6, Folate and Vitamin B12

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15
Q

Why are vegans more susceptible to anemia?

A

Animal foods are the primary source of B vitamins in the diet and vitamin B12 is only found in animals foods

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16
Q

What are 5 symptoms of vitamin B12 deficiency?

A

Pernicious anemia, weakness, indigestion, abdominal pain and nerve damage

17
Q

Why do deficiency symptoms take a while to develop?

A

Recycling

18
Q

Explain the difference between plant and animal sources of vitamin A.

A

True vitamin A is only found in animal foods

19
Q

Do plants actually contain vitamin A?

A

No

20
Q

What are some foods that contain vitamin A?

A

Liver, egg yolks, full fat dairy and butter

21
Q

What are some foods that contain B-carotene?

A

Orange and dark green veggies and some fruits

22
Q

What percentage of the animal sources of iron is absorbed?

A

20-40%

23
Q

Which vitamin is vital for red blood cell production?

A

Vitamin B12