frequently asked questions about vegan health

Isn’t drinking milk natural & healthy? Where can I get calcium?

Humans have no need for cows’ milk.  Just as dog’s milk is intended for puppies, rats’ milk is intended for baby rats, and human milk is intended for baby humans, cow’s milk is intended for baby cows--not adult humans. Dairy products are high in saturated fat and cholesterol and have been linked to numerous health problems including diabetes and prostate cancer.[1,2] A Harvard study which followed more than 75,000 women over a period of 12 years found that the women who consumed the most dairy products had no more protection from bone fractures than those consuming little or no dairy.[3] There are many excellent sources of calcium other than dairy, including kale, broccoli, collard greens, fortified non-dairy milks, & fortified orange juice.

	What about protein?
	The average American consumes almost twice as much protein as needed. If vegans eat an adequate number of calories per day and include a variety of plant foods, getting enough protein should be simple. High protein plant foods include: lentils, black beans, veggie burgers, vegan deli slices, tofu, tempeh, peanut butter, pumpkin seeds, wheat, oatmeal, seitan, and soymilk.

What about iron?

Foods high in iron include: dried beans and dark leafy green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. High protein plant foods include: lentils, black beans, veggie burgers, vegan deli slices, tofu, tempeh, peanut butter, pumpkin seeds, wheat, oatmeal, seitan, and soymilk. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.

	What's the deal with Vitamin B12?
	Vitamin B12 is produced by bacteria commonly found in the bodies of animals, but vegetables are not reliable sources of B12. Vegetarians should include reliable sources of B12 in their diet by consuming a multi-vitamin, a B12 supplement, or foods fortified with B12.

Can I raise my kids vegan?

The American Dietetic Association states, “Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.” For more information on raising vegan children, pickup a copy of Raising Vegetarian Children by Vesanto Melina, R.D. and Joanne Stepaniak. You may also want to check out the family section of the Vegetarian Resource Group's website: http://www.vrg.org/family/

Isn’t fish a health food?

Eating fish is cruel and unhealthy. Farmed salmon contain such high levels of PCBs, dioxins, and other toxic chemicals that a study in the journal of Science recommends that people should not eat it more than once a month.[4] The EPA estimates that over 600,000 children are born each year at risk for lowered intelligence and learning problems from exposure to mercury because their mothers ate fish.[5]

References

1	Chan JM, Giovannucci EL. (2001). Dairy products, calcium, phosphorous, vitamin D, and risk of prostate cancer. Epidemiol Rev. 23(1), 87-92.
2	SM Virtanen, E Laara, et al. (2000). Cow’s milk consumption, HLA-DQB1 genotype, and type 1 diabetes: a nested case-control study of siblings of children with diabetes. Childhood diabetes in Finland study group. Diabetes. Vol 49(6), 912-917.
3	Feskanich D, Willet WC, Stampfer MJ, Colditz GA. (1997). Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health, 87:992-7.
4	Weiss, K. (2004, Jan. 9). Report cites health risks of farm-raised salmon.” L.A. Times.
5	Lowy, J. (2004, Feb. 4). EPA raises estimate of newborns exposed to mercury. Scripps Howard News Service.