Plant Based Nutrition Diet

By PMG

Plant-based foods are slowly taking over the world because of their unlimited advantages that range from improving the conditions of the environment to reducing the risks of having or not the majority of diseases (including diabetes and cardiovascular diseases. We consider veganism one of the healthiest diets of all time by multiple food specialists and scientists. It is undeniably healthier than committing to a lifestyle that includes animal products. Plant-based nutrition, proteins, and fats are light on the body and can even lessen the risk of experiencing a clouded mental health.

• Language: English
• Publisher: PMG
• Release date: Nov 11, 2020
• ISBN: 9781913969936

Book preview

Chapter 1

Doctor’s Echoes

Excavations, discoveries, and research from around the world have revealed that the earliest humans were purely herbivores. A number of reasons have been cited for this behavior; for instance, the massive size and thick skins of the animals, as well as the absence of necessary hunting tools, were some of the factors responsible for this behavior. Despite following a solely plant-based diet, our ancestors were completely healthy and thrived for years until techniques for hunting were developed. Modern studies have also indicated that the reliance on meat and its derivatives has more to do with human taste than with nutrition.

Human beings tend to get bored with eating the same type of food, be it fruits, vegetables, or even meat. In light of these factors, one kind of diet may not satisfy human taste buds, but according to numerous studies, it can adequately fulfill the essential nutrient requirements of the body. Plant-based nutrition can provide a human body with all the elements needed for healthy growth and development. Physicians, researchers, and medical practitioners around the world have committed themselves to this cause. Evidence has been accumulated on all levels that nutrition extracted from plants can suffice in providing adequately for humans. This chapter elaborates upon views and recommendations provided by physicians with respect to plant-based nutrition. It also discusses the importance of vitamins and their possible delivery with a vegan diet.

Vegan Diet from Doctors’ Perspectives

Nearly 500 medical graduates in good standing and almost 1500 health professionals - chiropractors, osteopaths, and nutritionists around the world currently follow the vegan routine. They have a lifestyle based on a diet, almost exclusively herbal. This practice is accompanied by regular exercises, most often not grueling. The benefits and overall significance of plant-based nutrition are extensive. Physicians and professionals from all walks of life support the fact that following a balanced vegan routine can boost the immune system and improve individuals' overall disease susceptibility. Dr. Neal Bernard is a clinical researcher, author, and founding president of the Physicians Committee for Responsible Medicine. He is also one of the leading ambassadors for support towards plant-based nutrition. In a recent research article, he commented that switching towards a plant-based diet was nutritionally the same as giving up smoking[1]. In the 1980s, the number of people being diagnosed with lung cancer was rising quite rapidly. Widespread awareness through doctors and health professionals at that time was responsible for bringing these rates down considerably. Vegan diet routines have been shown to cure various diseases.

Another MD, Kim A. Williams, a former president of the American College of Cardiology, has related plant-based nutrition to reduced levels of LDL (Low-Density Lipoprotein) in the blood. LDL is referred to as the bad cholesterol that can lead to various heart diseases. It builds on the walls inside the heart and the rest of the cardiovascular system, hindering the smooth flow of blood around the body. Reduced levels of LDL result in lower risks of stroke and other related diseases among individuals. His research goes beyond cardiology and shows the impact of a vegan diet on kidneys, diabetes, and other organs as well.

My message is clear and absolute: coronary artery disease need not exist, and if it does, it need not progress. I dream that one day we may entirely abolish heart disease, the scourge of the affluent, modern West, and an impressive roster of other chronic illnesses.

Caldwell Esselstyn

Dr. Caldwell is regarded as one of the founders of the movement that encourages plant-based nutrition amongst individuals. He is a cardiologist who has treated some high-level patients like the former US President, Bill Clinton. In his research, he has identified how lowering the content of animal-based protein and other elements in the body can reduce hypertension and obesity, as well as some mental illnesses[2]. He has expressed his research findings regarding the effectiveness of plant-based nutrients in curing heart diseases at several public forums.

Although there are numerous advantages of adopting plant-based nutrition, abrupt and excessive changes can have a detrimental impact on the body. Every individual is different, and so is their compatibility toward different types of food. It is not recommended to completely and immediately abstain from all kinds of animal and dairy-based products, based on the academic literature and research findings. A regular diet of irregular quantities might cause different ailments like obesity, cholesterol, and anxiety, switching to one form of nutrition without appropriate consultation can also have adverse effects. In order for plant-based food to perform effectively, physicians stress the use of efficient diet planning.

Plant-based diets can be partial or complete depending on personal preferences. Our system is designed to feed on plant products, and the quality of life is improved as a result. Disease symptoms are often reduced and even wiped out in many cases with plant diet. According to some health professionals, 97% of diseases are demoted and no longer exist with diet adjustment. According to meticulously scrutinized reports, this is essentially true as there have been practical instances of such cases. A caveat, however: when the diseases arise from malformations, or they have progressed to the point where the regeneration of affected organs is required, we must, unfortunately, rely on traditional medicine. This is, however, extremely rare.

Significance of Vitamin B12 Supplement

One important factor that most people overlook is the absence of a few essential nutrients in most diets. Be it animal or plant-based nutrition, some minerals and vitamins are usually absent. This is why they are taken as supplements. One such nutrient is vitamin B12. Also known as cobalamin, it is one of the essential vitamins in the body. Its functions range from the synthesis of red blood cells and DNA. It also has a vital role in the breakdown of fats and amino acids within the body.

Many people believe that vitamin B12 is naturally found in carnivorous diets, but vegans must take supplements to fulfill their bodies' requirements. The truth is different, however. This vitamin is usually added to the feed of livestock so that it becomes part of their bodies. As a result, animal foods have higher traces of this nutrient as compared to plant-based diets.

The average level of Vitamin B12 in the human body is quite moderate. On average, it ranges between 200-900 ng/ml. Despite this, 40% of the American population faces Vitamin B12 deficiency. Supplements for this vitamin are readily available, but it is not advisable to consume it without a physician's proper advice. The requirements of Vitamin B12 can vary from one individual to another. Several factors influence the daily dosage and additional requirements of this vitamin.

Carnivorous Diet

Many vegans who are slowly adopting or have switched to this diet, recently raised objections toward the need for supplements. They present an argument that they are unsure if they are getting everything they need to stay healthy by entirely relying on the plants. Also, it's hard enough to change, but here, we are told from the beginning that we must take a supplement for vitamin B12. This is even though we have always been within the limits of acceptability for this element during blood tests. This argument is valid. However, it is important to note that supplements must be introduced in the carnivorous diet, too, because vitamin B12 does not exist naturally. Medical experts and health professionals had realized that in the past when agriculture was all organic, humans did not need to 'wash' all fruits, vegetables, and cereals - there were no vaporized chemicals back then, and all was natural. Therefore, vitamin B12 was naturally absorbed into the bloodstream with ease. At that time, there was no pollution or acid rain, and humans could absorb the micrograms of B12 needed for our system daily.

Still, even today, a tiny pill twice a week is all that is required. If you take more, the surplus of what is needed will be eliminated without any side effects. The lack of vitamin B12 is generally not that fatal, but if it remains on a lower level for more than three months, then it can turn into a severe health concern. The point of stress remains that vitamin B12 deficiency occurs as much in people with a carnivorous diet as in vegans. Apart from that, nothing is particularly problematic.

Suggestions of Physicians

Physicians and medical professionals suggest longer sleeps. Restful sleep of at least seven and a half hours is essential. Better exposure to the sun is also something that should be a part of our daily routine. This is the price to pay to get rid of all the drugs in our system, except in rare cases. It should not be forgotten that adaptations can seem difficult. In many cases, the marketing of products means that we do not know which way to go; some tell us to take this, others, to take something else. Many argue that this is good or that it is not, but ultimately, we all must live on this earth.

We need to improve our lifestyle, which is already tricky, ensuring the least discomfort and the most benefits possible. Vitamin B12 is an energy vitamin because it increases the amount of energy present in the body. A healthy individual requires almost 2.4 mg of Vitamin B12 every day. This mineral can come from various sources.

Animal-based foods are not the only ones that contain it, although this is a widely held belief. A lack of B12 can have various signs, symptoms, and adverse effects. Examples include fatigue, palpitations, loss of memory, and nausea, among others. None of these conditions are acute or severe, but prolonged exposures can cause them to deteriorate. Advocates of animal-based diets often raise this objection that vitamin B12 is only present in their diet, while vegans must consume them in the form of supplements. A lack of research had impaired effective responses in this regard, but modern studies have found vitamin B12 in various plant-based foods. Vegetarians or people who stick to plant-based nutrition are taken aback by their limitations of awareness on this subject. People follow two types of plant-based diets. These are either partial or complete. Vegetarians are people who follow plant-based nutrition to a certain extent.

They don't eat meat, but they consume dairy products like eggs and milk. These are good sources of vitamin B12. Then there are vegans who have exclusively plant-based diets. Today, some vegan cereals and natural yogurts have been engineered to provide the required daily dose of vitamin B12.

Studies have revealed that despite the presence of vitamin B12 in certain food items, there is little difference in these individuals' blood concentration levels. A comparison of vitamin B12 levels in people who consume fish, meat, and poultry showed no dissimilarity from those who don't eat any of these food groups. On the other hand, people who take B12 supplements had higher levels of the nutrient.

The above-mentioned evidence serves to prove a point that vitamin B12 can easily be obtained from plant-based meals. Also, the amount of this element present in the blood remains almost the same, irrespective of what a person eats. Be it vegan or carnivorous, the intake of this important vitamin remains the same. The use of supplements then, although associated primarily with people who are committed toward plant-based nutrition, is a general practice that may be prescribed to either individual.

Another interesting fact is that according to statistics, 90% of all vitamin B12 supplements produced during previous years have been fed to livestock. Dr. Jennifer Rooke, MD, noted this. Vitamin B12 is not produced by animals but by certain bacteria that reside in their gut. The pesticides and excessive antibiotics used on farm animals can kill these bacteria. If by any chance, sufficient quantities are present in animal meat, it will still be difficult for the human body to absorb them through effective metabolism. As a result, only people who consume supplements are likely to have the appropriate blood vitamin B12 levels[3]. This discussion goes to show the importance of vitamin B12 for the healthy growth and development of the human body. It also emphasizes how it does not depend on what type of diet a person is committing to, as a deficiency of vitamin B12 can arise in either. Yes, switching to a vegan diet is harder, but the long-term benefits are well worth it. So one additional supplement that will ensure healthy functions is not too much to ask.

Expert physicians and medical professionals have repeatedly emphasized the significance of vitamin B12. The reason vegans have to take supplements and meat-eater don't is simple. Livestock and other animals are actively given supplements for this nutrient. This process activates a chain, which leads to absorption and then the transfer of vitamin B12 to people who consume the meat from these animals. In short, people sticking to animal-based nutrition have their work done for them. Instead of taking supplements themselves, they eat meat from animals who have been given these nutrients. As for plant-based nutrition, there are no such sources. As a result, these people have to take supplements actively to wade off vitamin B12 deficiency. Modern medicine and food engineering give rise to cereals and other food sources containing the required daily dosage of vitamin B12. Still, until these solutions are readily available, vegans must resort to supplements for their own benefit and health.

Chapter 2

Where does the term VEGAN come from?

Veganism is not a new concept. The idea of an animal-free diet has been around in civilizations for hundreds of years. It all began as a benevolent idea that promoted non-violence toward all living things, especially animals. The inception of the term vegetarianism is found as far back as 500 BC in the texts of Greek mathematician and philosopher, Pythagoras. Besides coining the Pythagoras Theorem, he was also a preacher of compassion toward all living species. His ideas grew in several religions as Buddhism and Hinduism adopted them firmly. Over the previous two millennia, it has grown and evolved enormously.

Veganism is a higher form of vegetarianism, although the term is a contraction of the same word. The earliest instances in history where these concepts have been found prevalent in societies were in ancient India and the Mediterranean regions. These people believed that humans should avoid eating anything with flesh - a statement that mostly entails animals because inflicting pain on them is considered immoral and unethical. Research now argues that these people are the first vegans to exist on the face of this planet. What they practiced was a practical application of the ideas presented by Pythagoras.

In the West, however, this concept didn’t find traction at first. The penetration was quite slow because people did not seem so keen on embracing these ideas. Sometimes, vegetarianism and its derivatives would emerge as fads for hygiene conscious people, but it never really stayed as a social trend. The first significant development toward a more holistic approach concerning a plant-based diet and lifestyle was the formation of the Vegetarian Society in England in 1847.

This was a