Vegan Nutrition

… a regular nutrition series for vegans by Anastacia Sampson

Soy beans give us special genistein

Soy beans are a source of gensitein. Genistein is a powerfully effective antioxidant and phyto-oestrogen (a weak plant-based oestrogen in comparison to the body’s own oestrogen) that helps prevent cancer growth and faster paced ageing.

Genistein has been shown by scientific studies to prevent the formation of the new blood cells that nourish cancer cells. It also inhibits the formation of new blood vessels at the site of cancer. These blood vessels are necessary for the cancer cells to be fed and for it to spread.

Cancer cells divide quickly, unlike healthy cells. Genistein can curb the division of cancer cells. It is the division that permits cancer to spread rapidly and infiltrate so many tissue types in our body.

Cancer development is linked to our immune system. To treat cancer naturally via nutritional medicine when desired, we need to support our immune system. This means enabling our immune system to literally “gobble up” cancer cells and “spit out” the left over deactivated parts for excretion.

Immune health and a vital mineral

Soy products that are not nutrient-fortified can support our immune system by supplying nutrients and antioxidants. But soy that is nutrient-fortified may be more effective. There are many nutrients and antioxidants that are recognised in boosting immune health. Zinc is one mineral that is very important for immune health. A zinc supplement is worth taking with our lifestyles of zinc-depleting habits, and our often zinc-depleted soils. Stress and certain medications can deplete zinc, among other lifestyle factors.

Zinc and our immune system

Our thymus gland (near our breastbone) is part of a strong immune system. As we age it shrinks. Through scientific studies we know that zinc is an essential mineral and can promote the healthy state of the thymus gland. Yet with zinc deficiency we have less T-cells due to a weak thymus gland being just a shadow of its former self. Our infection susceptibility rises with a correlated decrease of T-cells. This is especially relevant for immune compromised patients. They will especially benefit from increased zinc intake.

The problem of phytic acid in soy beans

As there is phytic acid in all natural cereal grains and other natural foods, the addition of zinc to our diet is highly significant. As soy foods contain phytic acid, we benefit from fortification of our foods with zinc or by taking zinc supplements. Phytic acid is a substance that can bind to minerals and prevent absorption. By increasing our zinc levels through consuming fortified foods and supplements, we “out supply” the phytic acid reduced absorption effect from consuming soy beans.

It is imperative to recognise that long ago in times past when we only ate healthy foods; that phytic acid may have been useful in protecting us from an excess of minerals. Also our soil was richer in minerals in the past.

The protein in soy beans

Back to our starting point – the soy bean! Soy beans contain a myriad of benefits yet their protein content alone has enabled them to be king among many vegetarian foods. Protein is composed of various chains of sub units called amino acids. Amino acids are critical for a healthy functioning immune system. They are part of our immune defence system.

When we have a weakened immune defence our exposure to omnipresent viruses and bacteria is more dangerous. The level of damage caused by viruses, bacteria or toxins will be determined by our immune system. A compromised immune defence can leave us feeling a long-term chronic fatigue after viral attacks. We need to repair the damage and it is a healthy immune system that can do this. Soy foods are relevant for immune health yet we can do ourselves an additional service by taking nutrient fortified soy or taking supplements, especially of zinc at about 15 mg daily.

If you have any questions on nutritional medicine do email me, I’m looking forward to advising you to health.

In health and wealth, Anastacia

Visit Vegan SA for more information on vegan health advice.

… a regular nutrition series for vegans by Anastacia Sampson

Plants and vitamin B12

The question on whether plants deliver vitamin B12 is a confusing matter for the public. No, plants do not in themselves contain vitamin B12. However, fermented foods and sprouted foods may deliver minor amounts of vitamin B12. The micro-organisms in fermented and sprouted foods are sources of vitamin B12.

Soil contains vitamin B12 in the micro-organisms that live in the soil. Today, in our highly processed food culture, we miss out on these sources of B12. We are also advised to wash our vegetables and fruit thoroughly. This protects us from harmful organisms yet also takes away any soil and vitamin residue.

Insects and vitamin B12

An adequate vitamin B12 comes from animal based foods. When one eats a vegetable and fruit based diet with grains, nuts and seeds and claims that they do not eat any animal, some room may be open to the possibility of eating insects unintentionally. Insects and micro-organism are often ingrained with plant based foods and through them we have vitamin B12. They may be dead insects but they will still supply vitamin B12, when not thoroughly washed and scrubbed away. These plant foods can be considered minor residue suppliers of vitamin B12.

Can our bodies make vitamin B12

In scientific research it is shown that we synthesise vitamin B12 in our intestinal tract. It is the bowel flora that inhabits the intestinal tract that is the internal manufacturer. Although you may applaud knowing this, it is not of much benefit since it seems we do not to adequately absorb vitamin B12 from this source.

Absorption of vitamin B12

We need a glycoprotein, called the ‘intrinsic factor’ to attach to food sources of vitamin B12 before we can adequately absorb it. Generally we absorb vitamin B12 along the upper intestinal tract.

With bowel diseases, there may be a lack of intrinsic factor availability and production; which curbs the ability to absorb vitamin B12. The impairment/damage of the bowel wall in certain bowel diseases will hamper synthesis or manufacture of intrinsic factor resulting in its inadequate availability. Consequently any vitamin B12 will not be properly attached to intrinsic factor and be in a suitable form for absorption.

Safeguarding vitamin B12 in vegans

Animal foods are our prime source of vitamin B12, especially reputable is liver. Yet for vegans we can supplement our diet with sprouts and fermented foods. To safe guard our health in a vegan lifestyle, it is recommended that vegans take a supplement of vitamin B12.

It takes several years for a deficiency of vitamin B12 to form if one excludes all vitamin B12 intakes. Deficiency can lead to anaemia (poor red blood cell formation) and nervous system related problems. Anaemia may be reversible yet the nervous system damage is not reversible.

Do email me if you have any questions on nutrition anytime and it’s always a pleasure to know your thoughts.

In health and wealth, Anastacia

Visit Vegan SA for more information on vegan nutrition.

… a regular nutrition series for vegans by Anastacia Sampson

Soya foods are one of the most widely utilised, nutritionally fortified or processed foods in our day and age; and stem from a solid background in the Asian agricultural sector.

They have an important role to play in the management of cholesterol for vegans. Cholesterol is part of the structure that provides the rigidity to healthy cells. Some cells need more cholesterol than other cells, remember cholesterol is needed and has a vital role to play, but always needs to be in balance.

Cholesterol is not a bad guy; it’s just that people often take in far too much cholesterol via animal foods.

How Cholesterol Can Cause Harm By Mismanagement

Soya beans (as well as the yolk of eggs) are recognised as among the main suppliers of a substance called lecithin (phosphatidyl choline). It is lecithin that forms HDL (high-density lipoproteins) and LDL (low density-lipoproteins), these are the main carriers or transport vehicles of cholesterol in our body. HDL carries cholesterol outside the body and LDL carries cholesterol to our cells.

Imagine cholesterol as passengers or commuters. If all the passengers on our public roads and transport routes were stuck and not moving we have traffic jams. There needs to be a flow in transportation, to ease off on traffic congestion. Our circulatory system is like a road network of blood vessels. People are like cholesterol, they need to move/travel before reaching their destination to perform work, chores and functions.

So when we have too much cholesterol and/or not enough lecithin to transport it, the excess cholesterol attaches itself to blood vessels leading to the constriction and narrowing of arteries. This is part of what can cause the dreaded blood clot, stroke or heart attack (all forms of cardiovascular disease). It can also precipitate into the formation of gall stones.

A Way to Support Healthy Cholesterol Balance

There are supplements of high quality phosphatidyl choline (lecithin) and we can also take it moderately via soya foods. Regardless if we are at risk of cardiovascular disease, we serve our cardiovascular system a great deal by eating soya foods.

The lecithin from soya is suitable for vegetarians and soya will deliver a host of other antioxidants to reduce the pace of our ageing. Ageing and disease are ultimately due to free radicals. Free radicals are unavoidable, as even our oxygen is a source of free radical. Yet we counter free radicals by limiting exposure where possible and supplying with antioxidants. So soya has more than one reason why it may protect us from developing progressive cardiovascular disease.

Other Uses of Cholesterol

Cholesterol is the starting material for the manufacture of steroid hormones. Cholesterol has such a basic structure that it can be transformed into essential hormones. The steroid hormones belong to the reproductive function and long term stress responses.

Then there are the bile acids, which are fat digestive particles. Bile acids consist of cholesterol, yet it is the bile acids that support cholesterol removal from the body and support fat digestion and absorption.

Some people have a genetic predisposition to high cholesterol. There are people that manufacture too much cholesterol and struggle to break it down for removal, regardless of strict regulated cholesterol dietary intakes.

Generally though, through a vegan diet we need not worry about sources high of cholesterol intake, even from fatty nuts! Now the consequences of too much fat are another story, for another time.

Bottom line is this – eggs contain lecithin and cholesterol, soya beans contain lecithin and no cholesterol. Vegans (or anyone) can manufacture cholesterol from plant steroids (phytosterols). So vegans need not worry about excess cholesterol levels – however, each individual is unique and may be susceptible, despite healthy lifestyle choices, due to hereditary factors.

Do email me fif you have questions or need information. In health, Anastacia.

Know your health to live a life of vitality and well-being.

Visit Vegan SA for more information on vegan nutrition.

… a regular nutrition series for vegans by Anastacia Sampson

Calcium has been synonymous with a glass of cow’s milk for ages. How is it that a cow that does not drink milk can produce such high calcium milk? Simply from the food she eats, namely green leaves and grass.
Green leafy vegetables are fabulous calcium store houses.

Calcium is a mineral that is essential for our well-being. Through consuming calcium, we can store it and save it for times when we do not eat enough to cover our needs. Yet our main stores are our bones. When we take calcium from bones we also weaken their structural strength.

But our skeletal system does not only consist of calcium. Bones also contain protein, carbohydrates, blood vessels, and magnesium among other minerals and vitamins. Yet calcium is the main component among the minerals and vitamins stored in strong bones and teeth.

Who needs calcium?

Infants and children have much higher calcium requirements relative to body size compared to adults. An infant’s skeletal system does not have the same structure as adults. Our young skeletal system is composed mainly of cartilage and as we begin to store calcium deposits through infancy and childhood we build up stronger bones. Gradually by eating calcium and other minerals we store them up in the skeletal system. The process of storing calcium in the skeletal system to build strong bones is called ‘ossification’.

Once we have strong bones and teeth, our requirement for calcium does not end yet as we still need calcium, though not much as when we were younger. As bone cells are constantly being built up and broken down we constantly need to re-stock our calcium store house (the bones).

When we lose blood such as through a cut, our blood clots to form a scab and prevent greater blood loss. Blood clotting occurs by a series of actions that need calcium. Calcium acts a messenger between cells and helps control cholesterol.

During and after menopause women also have an increased need to care about calcium stores. Steroid hormones have an effect on calcium metabolism and menopause causes a noticeable decline in steroid hormone levels. Yet not all women are prone to osteoporosis after menopause and a healthy lifestyle may be the key. Regular moderate physical exercise is known to support bone metabolism.

The role of vitamin D

As we may all be aware we need adequate vitamin D for calcium absorption. We produce vitamin D from vitamin D precursors, in the skin exposed to regular and regulated sunlight exposure. About 10 to 20 minutes daily may be sufficient dependent on the intensity of the sunlight. To have a diet too low in fat will curb absorption of vitamin D. This is because vitamin D is a fat soluble vitamin that needs accompanying fat to be absorbed adequately through the intestines.

The health state of our liver and kidneys will determine the formation of active vitamin D. Any damage to the these organs, as through alcoholism or drugs, can upset calcium metabolism. Often we are concerned with adequate calcium intakes via our diet, yet we also need to be focused on our liver and kidney health too!

For our bones to be healthy they are in a constant state of build-up and break down, it is part of bone metabolism. Yet it is imperative that blood calcium levels are tightly regulated within a fixed range, as any degree out of that range will cause major implications for our health.

Recommended daily allowances

As for the RDI for calcium in an adult, it may be about 600 mg if the person is not exposing him or herself to calcium depleting factors. Calcium depleting factors include a high acid-forming diet, alcoholism that disrupts liver and kidney health or insufficient intakes of vitamin D, boron and magnesium. Boron is a mineral that has a key role in healthy bone formation. Boron happens to be well delivered via plant foods.

Fortification of our bread flours and breakfast cereals, as well as soya milk, has gone a long way for vegans to pay less heed to calculating that our calcium requirements are being met. We can now check the RDI (recommended daily intake) percentages on the packaging. But that is not the end of the story. Our present state of health determines our personal RDI – a pregnant woman, a growing child, a person recovering from a bone break or strenuous illness or physical feat will all have relatively higher calcium needs.

Consequences of calcium shortage

Calcium has many roles and when there is imbalance in calcium metabolism, some symptoms can and will occur. These include weak teeth, brittle nails, types of kidney stones, problems with muscle contraction (calcium does have a major part in control of muscle contractions) or calcification of tissues beside bones and teeth. Calcification of the blood vessels can help cause atherosclerosis (hardening and narrowing of the blood vessels through calcium deposits along the blood vessel walls).

Calcium rich sources

From 6 months old a baby should be introduced to solids and breast milk is not the only source of calcium for a baby. There are many people that have strong healthy bones despite not having cow’s, goat’s or buffalo’s milk. A baby’s calcium requirements are initially met through mother’s milk. The levels of calcium in mother’s milk is dependent (although usually high) on the state of her calcium stores.

Our misconception of emphasising that calcium is mainly obtained from milk has led many to dismiss other valid high calcium foods that happen to be out right vegan! A tahini (crushed sesame seeds) spread on carrots could be a recipe for healthy bones. Sesame seeds are high in calcium, while carrots deliver beta-carotene (this can be transformed into vitamin A). Beta-carotene supports eye health and carrots also have their fair share of calcium contribution. Both adults and children can enjoy this light snack. Carrot sticks can support babies during teething time as the cool rubbing against the gums is soothing.

Magnesium is a partner to calcium. To supplement only calcium is a false sense of security. Often one may develop constipation from calcium supplementation. To avoid this occurring you can supplement it with equal magnesium doses.

Cow’s milk may be high in calcium but it is low in magnesium relative to calcium. As magnesium is a partner to calcium, cow’s milk will not automatically correct calcium metabolic imbalance. To address calcium issues we need to address the whole aspect with care for other nutrients. Nutrients work together, not alone, to build strong bones and teeth, in balance.

Foods that deliver high calcium include spinach and cabbage. Generally spinach has more calcium relative to cabbage yet it also has more phytates and oxalates (these are types of salts that combine with minerals in the intestinal tract to form an insoluble substance that is not absorbed). That higher level of phytate and oxalate downplays the contribution that spinach may offer in calcium levels.

This may be nature’s way of protecting us from excess calcium. Indeed, we can over exceed calcium intake yet the problem seems to more often be calcium imbalance. We have lifestyles that deplete and disrupt our calcium metabolism and stores. High acid-forming foods such as high protein foods can draw out minerals from the bones to neutralise the acidity.

What to do, what to do … stick to the basics of whole foods, leafy vegetables and various other vegetables, legumes, fruits, nuts and seeds. Well known high calcium suppliers include leafy vegetables, turnips, sesame seeds, dill seeds, fennel seeds, cantaloupe melon (spanspek in South Africa), carob and molasses. Mind you, the cereal grains generally are not that high in calcium.

And it has been claimed that cigarette smoking, coffee drinking and tea drinking can all upset calcium balance.

The best calcium supplement may be in organic forms and combined with other balanced nutrients. A vegan generally need not fear of being calcium deprived. There are ample sources in our natural foods, and modern technology has enabled fortification of foods that normally would not be superb suppliers.

Anyone for a leafy salad? Spill the milk and no need to cry over it. Ok, so you may not feel like a crunchy salad today, then just juice it with your favourite vegan based milk or fruit cocktail! Otherwise try sesame seed butter, hummus or carob chocolate is an indulgent treat.

Do email me for further information. Till later, Anastacia.

Know your health to live a life of vitality and well-being.

Visit Vegan SA for more information on eating vegan.

… a regular nutrition series for vegans by Anastacia Sampson

The role of high quality protein in a vegan diet is imperative for overall health. The technical term used for it is “protein complementation”. The best protein quality commonly known is an egg. It has all the amino acids we need at the ideal balanced ratios to meet our nutritional requirements.

Generally there are 21 amino acids that we use in our body to build tissues, such as muscle, hormones, immune factors, skin, hair, nails, cartilage and many others. Of these 8 are ‘essential amino acids’, meaning that we cannot produce or synthesize them within our body from any other starting material.

For example, we can manufacture cysteine, an amino acid synthesized from another amino acid and therefore it is not strictly essential. Yet we cannot synthesize methionine from another amino acid and it is therefore an essential amino acid. The only provider of essential amino acids is the food we eat.

To delve further into the structure of what an amino acid is, they form chains that are part of protein structures – amino acids are the bricks or building blocks of a protein structure. There are various protein structures. A hormone, such as insulin, can be a protein structure. A protein structure can give us strength in muscles; they hold tissue parts together and keep each organ in its place.

Back to food, animal products have a protein structure similar to ours and they often provide the needed levels of amino acids. Plants have all the amino acids we need, yet certain types of plant based foods are often deficient in some amino acids or a specific essential amino acid.

This is why we need to know how to combine our vegan foods in adequate mixing. To eat a diet deficient in only one essential amino acid can lead to diagnosable tissue wasting. A shortage of just one amino acid causes protein deficiency.

Protein complementation will save us from protein deficiency in a vegan lifestyle. It is basically 2 parts cereal grain (such as rice, wheat, corn, oats, rye) and 1 part pulse (lentils or beans) for ideal protein combining.

There are many high protein foods though such as quinoa, millet, lentils, soya beans, and peas. Lentils can have more protein than fresh meat yet the quality may not be equivalent to that of meat. The lower the quality the more of the quantity we need, unless we implement food complementation or mixing of vegan base foods.

For an optimal diet our foods should be as varied as possible, with fun in experimenting with our diverse range of vegan food sources. Know your foods to know how to best serve your health.

For further information please email me. Till next time and take care.

Know your health and live a life of vitality and well-being.

Visit Vegan SA for more information on protein for vegans.

… a regular nutrition series for vegans by Anastacia Sampson

Hello. My name is Anastacia and I’m excited to be contributing to Vegan SA. I’m a qualified nutritionist and nutritional medicine practitioner. My hope is to support all you vegans in your quest for a healthy balanced diet and lifestyle.

As we all know, food is pivotal to our overall well-being. There has been a mass media outreach on why some foods are desirable and others not, in addition the media reports seem to be contradictory. One study shows chocolate to be bad and then another says it’s not! Cocoa is reputed to aid our kidneys and be a mood enhancer. The high magnesium levels in cocoa may account for its health promoting effects on the bones.

Carob is a fantastic cocoa alternative and tastes fantastic! It is higher in calcium than chocolate, higher in protein and can therefore stabilise blood sugar levels while it is low GI. GI stands for ‘glycaemic index’ and is a useful way of measuring how foods can stress our blood sugar regulators.

What regulates our blood sugar? The hormones, namely insulin and others are special in that function. What are our hormones made out of? Food. We are what we eat, as the food we eat makes the tools and structures of our bodies.

It is not all physical; indeed food affects our emotions and mentality. As food affects our neurotransmitters (chemicals that transmit messages in the nervous system, including the brain) they affect our moods.
Scientific studies have revealed that school children attending school or living near highways with higher lead exposure, endure deteriorative mental capability. Intelligence improves with a healthy diet and less toxicity.

Vegans, as all of us may well do, try to eliminate as much toxicity as they can. Being a vegan is about balance. Living is part of being exposed to toxicity as even oxygen is a toxic free radical. A free radical is that unstable atom that can cause a rampage of damage. Ageing and disease seems to have roots in free radicals.

To counter it we have antioxidants. Fruits, vegetables and all plant based foods are super high in antioxidants! Mind you, the organic plants are the ones that are specifically laudable (praiseworthy).
However it is about balance (every plant food has its role on the platform) and just thinking positive may go further than you realise when eating any fruit or vegetables.

Care for our environment and all living beings have led many to the path of being vegan. May we all be supportive in our quest. I hope to be of aid through my skills and prepared for any queries. I will hopefully be sending in articles that are of interest and for personal use in your health. Do contact me if you would like clarification on any topic, further information, or ideas for new articles. The Vegan SA platform is an ideal online support for all us to learn.

Take care and watch out for the next article soon.

Visit Vegan SA for more information on staying a healthy vegan.