Protein is needed for growth, repair of tissue and protection against infection. Protein can be found in all pulses (all types of beans, peas and lentils), nuts, seeds, brown rice, wholegrains and wholegrain products such as breakfast cereals, brown bread and pasta. The humble soya bean – used in many soya products such as soya burgers, soya milk and tofu (soya bean curd), is nutritionally equivalent to meat, containing as it does all the building blocks (amino acids) of protein. Try cooking the unadulterated green young soya beans (called edamame beans in Japanese restaurants and in the freezers of many supermarkets) as a starter or side dish – delicious! Quinoa, a seed, is also high in protein. It
Protein
contains all essential amino acids and so, as with soya, is known as a complete protein. Use it like a grain – many people use it in place of rice or potatoes in stir-fries, soups and so on. It is easy to cook, taking about 15 minutes to prepare and is available in most supermarkets. Preeclampsia, a syndrome of high blood
pressure, reduced blood flow to the placenta and premature delivery, has been attributed to insufficient protein intake and so it is prudent to increase your intake in the final trimester. The good news is that medical studies on 775 vegan mothers showed them to be less prone to preeclampsia.
Fats
Fats can either be saturated (found in high concentrations in most animal-derived foods such as butter, hard cheeses, red and white meats etc) or unsaturated. Whilst it’s best not to eat the saturated kind at all we do need the unsaturated type – the so-called essential fatty acids or polyunsaturated fats. There are two types of essential fatty acids – omega-3 and omega-6. These fats are essential in the diet for brain
function, for repairing body tissue, to carry some vitamins (A, D, E and K) and for manufacturing some hormones. Essential fatty acids are a main constituent of the brain and eyes and are vital for the healthy functioning of all cell membranes. Omega-3 is also particularly anti-inflammatory and is important in combating many diseases such as heart disease and arthritis – plant omega- 3s are the most powerful source (see the VVF’s guide, Fish-Free for Life: Why Plant Omega-3s are Better for You and the Environmentfor more information at
www.vegetarian.org.uk/guides/guides.htm). The developing foetus requires omega-3
fatty acids for cell membranes and physiological functions, as well as for the brain and retina of the eye. The foetus requires a constant supply of this from mum and so is dependent on the maternal supply. The best plant source of omega-3 fats is flaxseed, also known as linseed. Try ground
flaxseed (they must be ground, otherwise the seeds will go straight through your system without the fats being absorbed! You can buy them from health shops and supermarkets). Try sprinkling them on your breakfast cereal. The other source is flaxseed oil. Don’t cook with this oil as heat destroys the omega-3s; instead use it to make salad dressings and pour cold into soups, casseroles, pasta dishes etc after you have cooked them. Add about 1tsp. Omega-3 fats are also found in hemp seeds
and hemp oil (use as above), cold-pressed rape seed (canola) oil, dark green leafy vegetables such as broccoli, some nuts eg walnuts and walnut oil (use cold-pressed oils unheated in salad dressings), soya beans and soya oil and wheatgerm.
Viva! and Vegetarian & Vegan Foundation 11
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56