Vegan Diet (Case Study)

Question 1

Protein and Vegan

Answer 1

Essential Amino Acids

• plant-protein can be incomplete (lack methionine, cysteine and tryptophan)
• good complete = soy and quinoa

Question 2

Fats and Vegan

Answer 2

Essential Fatty Acids (Omega 3 and 6)

• Plenty of LA and ALA in seed and nut oils
• omega 3 ELONGATION to DHA and EPA in decline
• algae oil and supplements

Question 3

Vitamin D and Vegan

Answer 3

D3 converted to D3 active form
(plant based usually in D2 form)
From sun exposure and fortified foods/diary products
(Expose food to sun)

Question 4

Vitamin A and Vegan

Answer 4

Carotenoids = plant-based retinol not active

carrots, sweet potato, pumpkin WITH FATS

Question 5

Calcium and Vegan

Answer 5

Relates to Vitamin D levels

Fortified soy milk, orange juice, tofu.

Question 6

Iron and Vegan

Answer 6

non-heme is in Fe 3 needs to be reduced from HCI

fortified breads, cereals, green leafy veg WITH VIT C.

Question 7

Zinc and Vegan

Answer 7

Stability
whole-grains, legumes, fortified bread
(leavening process of yeast helps absorption)
avoid phytic acid because interrupts Fe absorption - be careful with fibre

Question 8

B12 and Vegan

Answer 8

purely form animal sources

yeast, Vegemite, fortified yoghurts etc.

Question 9

B2 and Vegan

Answer 9

Abundant in dairy products - easily replaced by other food groups - whole-grains, green leafy veg etc.

Question 10

Iodine and Vegan

Answer 10

Avoid eating RAW VEG

iodised slat, green veg(Kale, spinach) - Seaweed