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Flashcards in Vegan Diet Deck (23)
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1

What is a vegan diet?

Not eating anything related to animals

2

Why are plant foods considered to be “natural”?

They are very nutritious and should be plentiful in the diet

3

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

Plant did not evolve to be a food source for humans

4

Why are animal foods actually often safer than plant foods?

Animals don’t have chemical defenses

5

Why are nutrient levels generally higher in animal foods?

Animals concentrate the nutrients they get from plants

6

Are antioxidants higher in plant or animal foods?

They are higher in animal foods

7

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

It contains iron bound in a heme molecule

8

Do animal or plant sources of iron have more bioavailability?

Animal sources of iron have more bioavailability

9

What are some plant sources of iron?

Fortified breakfast cereals, oats, beans, and peas

10

Why are dairy products the best source of calcium?

The calcium in dairy is highly absorbable

11

What are some animal food sources of calcium?

Dairy products and bone-in meat/fish

12

What are some plant sources of calcium?

Leafy greens and fortified juice/cereal

13

What percentage of the plant sources of iron is absorbed?

3-10%

14

What are 3 other vitamin deficiencies that cause anemia?

Vitamin B6, Folate and Vitamin B12

15

Why are vegans more susceptible to anemia?

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

16

What are 5 symptoms of vitamin B12 deficiency?

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

17

Why do deficiency symptoms take a while to develop?

Recycling

18

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

True vitamin A is only found in animal foods

19

Do plants actually contain vitamin A?

No

20

What are some foods that contain vitamin A?

Liver, egg yolks, full fat dairy and butter

21

What are some foods that contain B-carotene?

Orange and dark green veggies and some fruits

22

What percentage of the animal sources of iron is absorbed?

20-40%

23

Which vitamin is vital for red blood cell production?

Vitamin B12