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Sunday Tasmanian - Tassie Living - - NEWS -

Nedahl Ste­lio writes that adopt­ing a plant-based diet doesn’t nec­es­sar­ily mean sac­ri­fic­ing flavour nor in­ter­est

VI­TA­MIN B12

“The big one not to miss out on is vi­ta­min B12,” says Pro­fes­sor Flood. “If you’re eat­ing dairy and eggs, you’re more likely to be able to get ad­e­quate amounts, but as a ve­gan it’s harder un­less you go for foods that are B12 for­ti­fied like some soy prod­ucts. Look to see if it has B12 in the in­gre­di­ent list­ing.” Pro­longed de­fi­ciency of vi­ta­min B12 can cause cog­ni­tive de­cline.

IRON AND ZINC

“These are both found in higher amounts in meat prod­ucts. Eat a range of plant-based sources like tofu, legumes, whole­grains, wheat­germ, nuts and seeds and even sour­dough bread,” says Pro­fes­sor Flood.

OMEGA-3 FATTY ACIDS

Found in oily fish, nuts (es­pe­cially wal­nuts) and flaxseed, among other foods, these are cred­ited with all man­ner of health ben­e­fits, in­clud­ing re­duc­ing the risk of heart dis­ease and pro­mot­ing brain health. Pro­fes­sor Flood notes that re­cent re­search points to the body adapt­ing to lower amounts of things such as zinc, iron and omega-3 fatty acids. “As you eat less meat, the body be­gins to draw more of those nu­tri­ents out of the foods you are eat­ing,” she says. “So it might not be as im­por­tant to eat ki­los of spinach to get your nu­tri­ents as we first thought.”

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