Monthly Archives: March, 2019

VEGAN OR VEGETARIAN

A healthy diet means something different to everyone. Nowadays being vegan or vegetarian is the trend. However, is cutting whole food groups out of your diet that beneficial to your health? The short answer is: neither yes, nor no.

WHAT’S THE DIFFERENCE BETWEEN VEGANS AND VEGETARIANS?

While vegetarians do not consume meat (some might still consume fish), vegans don’t eat anything that has come from an animal. This includes eggs, dairy, even honey. Some vegans extend this philosophy to their daily lives by not using any leather, wool or cosmetics with animal products. The reasons for this can be ethical, ecological, religious or financial.

BENEFITS OF GOING VEGAN OR VEGETARIAN

Vegans and vegetarians consume more fruits and vegetables and with them more vitamins (A, E, Folic Acid), magnesium and fiber. They usually have lower blood sugar, blood pressure, and LDL (bad) cholesterol. This is a prerequisite for a reduced risk of heart attack and other types of heart disease. These diets are suitable for optimizing weight and reducing the risk of developing type 2 diabetes.

This diet is particularly beneficial for people with kidney disease due to lower protein intake.

According to hundreds of studies, fruits and vegetables reduce the risk of developing certain cancers. However, there is no clear evidence that switching to a fully plant-based diet will protect you from cancer better.

ARE THERE ANY RISKS?

To get the most out of a vegan or vegetarian diet, you have to keep it balanced. For example, French fries and energy drinks are vegan but not good for you.

Because of the consumption of eggs and milk, vegetarians rarely experience protein, some vitamin (B12, D3, and K) and omega-3 fatty acid deficiencies. There is some risk for vegans and this is why they might need to take dietary supplements.

VEGAN BABY

Children need a lot of energy. When they are on a plant-based diet, it is possible that they might get full before being able to consume all the calories and vitamins they need. If their food is not properly selected, they can easily suffer from malnutrition, vitamin B12, and D3 deficiency, as well as some minerals. Such experiments sometimes end in the emergency room. Be very careful about your children’s diet and always consult with a pediatrician.

FOOD CRAVINGS DURING PREGNANCY

Pregnancy comes with a lot of changes especially in the way you perceive different kinds of food. Food cravings are mostly nothing but bizarre although sometimes they might indicate a more serious problem.

There are a couple of theories regarding food cravings. Estrogens and progesterone undoubtedly play a role here. They are believed to change the perception of different tastes. Along with food cravings come food aversions. They are thought to protect the fetus from potentially harmful substances.

Some nutritionists believe that certain cravings are linked to vitamin or mineral deficiencies. For example, if you crave chocolate, you might need more magnesium or vitamin B. If you’re hungry for ice cream or dairy products, then you might be deficient in calcium.

An interesting fact is that very few pregnant women crave healthy foods like fruit and vegetables. A craving for peaches might be a sign of beta carotene deficiency.

ARE THERE ANY RISKS?

Excessive weight during pregnancy is a serious issue that can lead to a whole list of complications. Most food cravings are for “unhealthy “, high-calorie foods. This can lead to you overeating without even realizing it. Although we strongly believe in indulging in your cravings, it should be done in moderation. That’s why more and more future moms consult with a nutritionist for a personalized dietary plan.

DANGEROUS CRAVINGS

In some rare occasions, pregnant women crave non-food items like ice, dirt or nails. This is a dangerous condition, prompting to a severe iron deficiency and anemia. If you find yourself in such a situation, please, tell your OBGYN immediately so that they can start treatment.

GIRL OR BOY?

If you crave sweets, it’s a girl. If you crave savory or sour foods, it’s a boy. Of course, this is just an old wives’ tale. Today ultrasound can tell you the sex of your baby quite easily. Whether food preferences can really work in this way, is up to you to say.

VITAMINS B12 AND D3: WHY ARE THEY SO IMPORTANT?

Vitamin D3 and B12 are needed for the proper function of many metabolic processes. Illnesses associated with a deficit are diverse and should be known so that treatment could be sought.

WHY DO WE NEED VITAMIN B12?

It is extremely important for fast-dividing cells and especially for erythrocytes due to its involvement in the synthesis of DNA and RNA. Without it, over 100 enzymes, proteins, hormones and lipids cannot be produced.

If you have a B12 deficiency, you’ll develop anemia. Neurological symptoms could appear as well. It sounds scary, but the treatment is easy and affordable. During pregnancy and lactation, a vitamin B12 supplement must be taken together with Folic Acid to prevent maternal anemia.

VITAMIN B12 – WHAT HAPPENS IF YOU’RE DEFICIENT?

Only fat-soluble vitamins (A, D, K) are stored in the liver. There is one exception – vitamin B12, which is water soluble. Its reserves are sufficient for 2-4 years.

Low levels of vitamin B12 are usually due to dietary mistakes. It happens often to vegans and vegetarians who do not supplement it.

To be absorbed, B12 has to be bind with a protein called the “intrinsic factor”. It is produced in the stomach. Problems arise when there is an autoimmune process against the  intrinsic factor or other gastric disease – usually chronic gastritis.

WHAT ARE THE EFFECTS OF VITAMIN D3?

Vitamin D3 synthesis requires ultraviolet light and cholesterol. Unlike vitamin B12, it can hardly be obtained from food alone. No need to go to the tanning bed – only 13 minutes in the sun 3 times a week are enough. The best time to do so is at noon when UVB rays are the strongest.

It is both a vitamin and a steroid hormone. Its main function is to stimulate the absorption of calcium and phosphorus from food in the small intestine. It regulates the immune system and suppresses inflammation as well. There’s a correlation between vitamin D3 blood levels and the chance of getting pregnant. It is important for the development of the fetus and the newborn, so it should be taken by pregnant women and nursing mothers.

VITAMIN D3 DEFICIENCY

Vitamin D3 deficiency is common. Since it cannot be absorbed in the intestine, calcium is extracted from the bones. This affects their structure and strength. Children develop rachitis, and adults – osteomalacia.

Other signs of vitamin D 3 deficiency include frequent infections, fatigue, depression, muscle pain.

Do not forget that excess intake of vitamins is heavy both the body and the budget. Luckily, now you can get tested to see if you really need them.