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Heart disease, cancer and stroke

account for two-thirds of all deaths in Britain


World Health Organisation What about calcium and iron?

recommendations: Calcium is found in many plant foods,
Reduce consumption of preserved and but particularly in green vegetables
red meat. which also provide bone-protecting
Increase fibre and potassium intake from potassium and vitamin K. A diet based
fruit, vegetables and whole grains. on whole plant foods is rich in
Cut saturated fat intake (mostly from milk potassium, reducing losses of calcium
and meat) from the current UK average of from bone.
about 14% to less than 10% by reducing Adequate amounts of iron are found in
consumption of fat from dairy and meat. most plant foods and its absorption is
Include healthful fats, such as flaxseed or boosted by healthy levels of vitamin C
hempseed oil.
from fruit and vegetables.
Which foods are high in saturated fat
and cholesterol, and have no fibre? What about vitamin B12?
Dairy products alone provide a third of All vitamin B12 comes from bacteria.
the saturated fat intake in the UK. Meat Vegans taking adequate amounts of
fat, particularly beef, is also highly B12 are less likely to suffer from B12
saturated. Eggs are the most deficiency than elderly meat eaters,
concentrated source of cholesterol. who often lose the ability to absorb
Only plant foods provide fibre. B12 from meat. To promote optimal
health, in our modern sanitised world
Do animal foods carry any other risks? it is important to get at least three
Yes. They are responsible for 90% of all micrograms of B12 per day from
cases of food poisoning. BSE has led to fortified foods or supplements.
over a hundred human deaths already.
It is purely a matter of luck that it hasn’t Can one live on a plant diet alone?
led to millions of deaths.
Yes. All the nutrients we need can be
obtained from cereals, beans and peas,
But don’t we need animal foods
for protein? nuts and seeds, fruit and vegetables
No. We can easily meet all our protein and fortified foods. Vegan diets are
needs from plants, particularly beans, used by athletes in training with
vegetables, nuts and grains. notable success.

For further information on the vegan diet visit

or send an A5 SAE to The Vegan Society, Donald Watson House,
7 Battle Road, St.Leonards-on-Sea, East Sussex TN37 7AA Tel: 0845 45 88244