to explain why they have less lung andprostate cancers. Also, some studies havesuggested that diets that avoid dairy products may reduce the risk o prostateand ovarian cancers.Some o the anticancer aspects o a vegetarian diet cannot yet be explained.For example, researchers are not quitesure why vegetarians have more o certain white blood cells, called naturalkiller cells, which are able to seek anddestroy cancer cells.
tHe CAlCiuM ConneCtion
Vegetarians are less likely to orm eitherkidney stones or gallstones. In addition,vegetarians may also be at lower risk orosteoporosis because they eat little or noanimal protein. A high intake o animalprotein encourages the loss o calcium
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rom the bones. Replacing animalproducts with plant oods reduces theamount o calcium lost. This may helpto explain why people who live incountries where the typical diet is plant-based have little osteoporosis, even whencalcium intake is lower than that indairy-consuming countries.
PlAnning VegetAriAn diets
It’s easy to plan vegetarian diets thatmeet all your nutrient needs. Grains,beans, and vegetables are rich in proteinand iron. Green leay vegetables, beans,lentils, tou, corn tortillas, and nuts areexcellent sources o calcium, as areenriched soymilk and ortied juices.Vitamin D is normally made in thebody when sun shines on the skin.People who are dark-skinned or live atnorthern latitudes have some diculty producing vitamin D year-round.Vitamin D can easily be obtained romortied oods. Some sources arecommercial breakast cereals, soymilk,other supplemental products, andmultivitamins.Regular intake o vitamin B
isimportant. Good sources include allcommon multiple vitamins (including vegetarian vitamins), ortied cereals,some brands o nutritional yeast, andortied soymilk. It is especially important or pregnant women andbreast-eeding mothers to get enoughvitamin B
. When reading oodlabels, look or the word cyanocobala-min in the ingredients list. This isthe orm o vitamin B
that is bestabsorbed by the body.
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