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Vegan nutrition refers to the nutritional aspects of vegan diets - diets which include no animal products. While a well-planned, balanced vegan diet is suitable to meet all recommendations for nutrients in every stage of life, improperly-planned vegan diets may be deficient in vitamin B12, vitamin D, calcium, iodine, iron, zinc, riboflavin (vitamin B2) and omega-3 fatty acids.〔For an overview, see: * * * *For vitamin D and calcium: * *For iron: 〕 ==Background== Doctors Dean Ornish, T. Colin Campbell, John A. McDougall, Michael Klaper, Caldwell Esselstyn, Michael Greger, Joel Fuhrman, and Neal D. Barnard claim that high animal fat and protein diets, such as the standard American diet, are detrimental to health. They also state that a lifestyle change incorporating a vegan whole foods diet could not only prevent various degenerative diseases, such as coronary artery disease, but reverse them. A number of documentary films, such as ''Fat, Sick and Nearly Dead'', ''Planeat'' and ''Forks over Knives'', focus on the purported health benefits of plant-based diets. Although there is general consensus amongst doctors advocating plant-based diets, Joel Fuhrman and Michael Greger have disagreed with Campbell and Esselstyn on the use of nuts and seeds. Some athletes, such as Brendan Brazier, follow a vegan diet, including raw veganism.〔Berry 2007, (pp. 604–605 ): * "Despite the seeming hardships a vegan diet imposes on its practitioners, veganism is a burgeoning movement, especially among younger Americans. In the endurance sports, such as the Ironman triathlon and the Utramarathon, the top competitors are vegans who consume much of their vegan food in its uncooked state. Even young weight lifters and body builders are gravitating to a vegan diet, giving the lie to the notion that eating animal flesh is essential for strength and stamina. Brendan Brazier, a young athlete who regularly places in the top three in international triathlon events and who formulated Vega, a line of plant-based performance products, said of his fellow vegan athletes: 'We're beginning to build a strong presence in every sport.'" *Also see Nijjar, Raman. ("From pro athletes to CEOs and doughnut cravers, the rise of the vegan diet" ), CBC News, June 4, 2011. *For other examples of Ironman triathlon athletes who are vegan, see Scott, David and Heidrich, Ruth. ("Vegetarian/Vegan Ironman and Ironlady" ), ''European Vegetarian Union News'', issue 4, 1997.〕 Vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals, and lower in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B12.〔Craig, Winston J. ("Health effects of vegan diets" ), ''The American Journal of Clinical Nutrition'', 89(5), May 2009, pp. 1627S–1633S (review article).〕 Because uncontaminated plant foods do not provide vitamin B12 (which is produced by microorganisms such as bacteria), researchers agree that vegans should eat foods fortified with B12 or take a daily supplement.〔Mangels, Reed; Messina, Virginia; and Messina, Mark. "Vitamin B12 (Cobalamin)," ''The Dietitian's Guide to Vegetarian Diets''. Jones & Bartlett Learning, 2011, (pp. 181–192 ). *Mangels, Reed. ("Vitamin B12 in the Vegan Diet" ), Vegetarian Resource Group, accessed December 17, 2012: "Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Thus, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet." *Herbert, Victor. ("Vitamin B12: plant sources, requirements and assay" ), ''American Journal of Clinical Nutrition'', 48(3), September 1988, pp. 852–858. *("Vitamin B12" ), Office of Dietary Supplements, National Institutes of Health, accessed December 17, 2012. *Norris, Jack. ("Vitamin B12: Are you getting it?" ), Vegan Outreach, July 26, 2006: "Contrary to the many rumors, there are no reliable, unfortified plant sources of vitamin B12 ... (is an ) overwhelming consensus in the mainstream nutrition community, as well as among vegan health professionals, that vitamin B12 fortified foods or supplements are necessary for the optimal health of vegans, and even vegetarians in many cases. Luckily, vitamin B12 is made by bacteria such that it does not need to be obtained from animal products."〕 抄文引用元・出典: フリー百科事典『 ウィキペディア（Wikipedia）』 ■ウィキペディアで「vegan nutrition」の詳細全文を読む スポンサード リンク
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