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A vegetarian diet has been advocated by everyone from philosophers such as Plato and Nietzsche, to political leaders such as Benjamin Franklin and Gandhi, to modern pop icons such as Paul McCartney and Bob Marley. Science is also on the side of vegetarianism. A multitude of studies have proven the health benefits of a vegetarian diet to be remarkable.
"Vegetarian" is defined as avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh, but do eat animal products such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk, cheese, etc.). The ranks of those who eschew all animal products are rapidly growing; these people are referred to as pure vegetarians or vegans. Scientific research shows that ovo-lacto-vegetarians are healthier than meat-eaters, and vegans are the healthiest overall.
Only 20% of Americans eat at least the recommended 5 servings per day of fruits and vegetables. In it's statement of position on the vegetarian diet [13], the American Dietetic Association states: - "Scientific data suggest positive relationships between a vegetarian diet and reduced risk for several chronic degenerative diseases and conditions, including obesity, coronary artery disease, hypertension, diabetes mellitus, and some types of cancer. Vegetarian diets, like all diets, need to be planned appropriately to be nutritionally adequate."
- "It is the position of The American Dietetic Association (ADA) that appropriately planned vegetarian diets are healthful, are nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases."
Many contemplating conversion to a vegan diet (one completely free of animal products) are concerned about its viability and safety, particularly for children. Given the many health benefits of such a diet, does the evidence show that vegan diets do indeed meet nutritional needs? The answer is clearly yes. According to the American Dietetic Association's position paper on vegetarian diets [1] "Appropriately planned vegan and lacto-ovo-vegetarian diets satisfy nutrient needs of infants, children, and adolescents and promote normal growth."
In one study, pediatric developmental tests in vegetarian children indicated mental age advanced over a year beyond chronological age, and mean IQ was well above average (with an average of 116 points), providing reassurance that brain development is normal.[2] Questions about the adequacy of plant-based diets were raised by Dagnelie [3] and Dwyer [4] who observed poor growth in children following a strict macrobiotic diet. The feeding practices of macrobiotic families can vary greatly from those of vegan families. Some very strict macrobiotic diets may lack adequate calories due to fat restrictions, and these diets have been modified more recently to permit the inclusion of somewhat more fat, such as is found in seeds and nuts.[5]
Directions
Most parents find it easy to plan a vegan diet that is adequate in protein, calories, vitamins and minerals. Following a vegan diet has been made easier in recent years since vegetarian products fortified with calcium, vitamin D, and vitamin B12 are available in most food stores: vegetarian hot dogs, burgers, fortified soy and rice milks, vegetarian deli slices, and other meat analogs are readily available. Calorie, protein, and all other nutrient needs can be easily met by a vegan diet, supplemented with vitamin B12.- Calcium Some of the best vegan sources are fortified soy or rice milk, fortified cranberry, orange, or apple juice, collard greens, mustard greens, turnip greens, kale, broccoli, blackstrap molasses, tofu processed with calcium sulfate, and tempeh. Calcium absorption from these foods has been shown to be excellent [6]. It should be noted that cows obtain all the calcium they require for their large frames, offspring and milk for humans from a very limited 'vegan' diet.
- Vitamin D Vitamin D is normally produced within the body after sunlight exposure to the skin. If children do not get regular sun exposure or live in northern areas, fortified foods and supplements (such as any common multivitamin) are available.
- Protein A diet drawn from varied plant sources easily satisfies protein requirements, providing all essential amino acids, even without intentional combining or "protein complementing" as long as calorie intake is also adequate. Good protein sources include cooked beans, tofu, soy yogurt, tempeh, seitan, nuts, seeds, and whole grains. "Soy protein has been shown to be nutritionally equivalent in protein value to proteins of animal origin and, thus, can serve as the sole source of protein intake if desired." [13]
- Calories Concern has been expressed that the increased bulk provided by certain foods in the vegan diet will cause a child to feel full before he has consumed enough calories. Including some refined grain products and peeled, cooked vegetables can reduce the bulkiness of meals. Nuts and seed butters, avocados, dried fruits, and added fats (e.g., vegetable oils) can provide additional concentrated calories without bulk.
- Vitamin B12 Produced by microorganisms in the small intestines of humans and animals, vitamin B12 made by humans is not well absorbed and retained. Plant foods contain little of this nutrient. However, it can be easily obtained from vitamin B12 fortified breakfast cereals and soymilk, nutritional yeast, B12 fortified meat analogs, or any common multivitamin. When reading labels, look for the words "cyanocobalamin" or "cobalamin" in the ingredient list. These are the most absorbable forms of vitamin B12. Vitamin B12 deficiency can result in irreversible nerve deterioration.
- Iron Diets consisting of vegetables, fruits, grains, legumes, and nuts provide adequate iron.[7-12] Consuming foods rich in vitamin C, such as orange juice, with iron-rich foods enhances the absorption of iron. Some foods are naturally rich in both iron and vitamin C, such as broccoli, Swiss chard, and other dark green leafy vegetables. Other good iron sources include iron-fortified cereals, enriched bread, pasta, rice, soybeans, chickpeas, and blackstrap molasses. Dairy products are extremely low in iron and may interfere with iron balance, especially in very small children.
- Zinc Good sources include legumes, nuts, and zinc fortified breakfast cereals.
References & Further Information
- Messina VK, Burke KI. Position of the American Dietetic Association: vegetarian diets. J Am Diet Assoc 1997;97:1317-21
- Dwyer JT, Miller LG, Arduino NL, et al. Mental age and I.Q. of predominately vegetarian children. J Am Dietetic Assoc 1980;76:142-7
- Dagneli PC, van Staveren WA, Vergote FJVRA, et al. Nutritional status of infants aged 4 to 18 months on macrobiotic diets and matched omnivorous control infants: a population-based mixed-longitudinal study. II. Growth and psychomotor development. Eur J Clin Nutr 1989;43:325-38
- Dwyer JF, Andrew EM, Berkey C, Valadian I, Reed RB. Growth in "new" vegetarian preschool children using the Jenss-Bayley curve fitting technique. Am J Clin Nutr 1983;37:815-27
- Kushi M, Kushi A. Macrobiotic Child Care and Family Health. Tokyo, Japan: Japan Publications; 1986
- Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr 1994;59(suppl):1238S-41S
- Munoz JM. Fiber and diabetes. Diabetes Care 1984;7:297-300
- Crane MG, Sample CJ. Regression of diabetic neuropathy on total vegetarian (vegan) diet. J Nutr Med 1995, in press
- Roy MS, Stables G, Collier B, Roy A, Bou E. Nutritional factors in diabetics with and without retinopathy. Am J Clin Nutr 1989; 50:728-30
- Schirmer BD, Dix J. Cost effectiveness of laparoscopic cholecystectomy. J Laparoendoscopic Surg 1992;2:145-50
- McIntyre RC, Zoeter MA, Weil KC, Cohen MM. A comparison of outcome and cost of open vs. laparoscopic cholecystectomy. J Laparoscopic Surg 1992;2:143-50
- Pixley F, Wilson D, McPherson K, Mann J. Effect of vegetarianism on development of gallstones in women. Br Med J 1985;291:11-12
- ADA Position Statement, J Am Diet Assoc. 1997;97: pp.1317-21
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Plant-Based Nutrition can help with the following: | | | | | Allergy |  Allergy to Cow's Milk | Vegan foods, which can be bought at health food stores and many other places, are made without any animal products, such as eggs or milk. Be careful to read the labels of soy cheeses, though. They may say "milk-free," but they could contain milk protein. For your sweet tooth, soy- or rice-based frozen desserts, sorbets, and puddings are good substitutes for ice cream, as are ice pops. For baking, milk substitutes work as well as milk and some even come out better. Dairy-free margarine works as well as butter for recipes and spreading on a bagel. You might also want to look for foods labeled "parve" or "pareve": they are usually made without milk products according to kosher dietary laws. Kosher foods that are marked with a "D" are dairy and shouldn't be eaten. Those marked with "D.E." were made using dairy equipment and shouldn't be risked either. |
 Allergic Rhinitis / Hay Fever| | Many of the diet and lifestyle changes recommended against allergies are a natural consequence of adhering to a more animal-free lifestyle: avoiding saturated fats (meats and dairy products), eggs, shellfish; consuming fresh fruits and vegetables (be careful of citrus in particular though), whole grains, nuts, seeds, and fresh juices; using synthetic materials such as acrylic instead of animal products such as wool. |
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Autoimmune |
Lupus, SLE (Systemic Lupus Erythromatosis)| | Animal-based proteins (beef and milk) seem to be the prime offenders in aggravating the symptoms of Lupus. However, certain plant-based proteins appear also to be. These include soy beans, corn, spinach and carrots. [Scandinavian Journal of Gastroenterology 1982;17: pp.417-24]
Alfalfa sprouts and legumes, to a lesser extent, should also be avoided as the constituent L-canavanine causes SLE-like diseases in primates. [Acta Medica Scandinavica 1984;216: pp. 67-274] Peas and lima beans are alright to eat in this regard.
Lupus flare-ups have also been reported after the ingestion of large amounts of foods containing psoralens (celery, celery salt, parsnips and figs). |
 Multiple Sclerosis |
Circulation |
Atherosclerosis| | A low-fat, low-cholesterol diet is recommended, as is an increase fiber (especially water-soluble fibers), fruits, vegetables, and vegetarian sources of protein. |
Hypertension| | The prevalence of hypertension among vegetarians is about one-third to one-half that of non-vegetarians [1-3]. A study of Caucasian Seventh-day Adventists found hypertension in 22% of omnivores, but only 7% of vegetarians. Among African Americans, the prevalence was 44% of omnivores and 18% of vegetarians [3]. Adopting a vegetarian diet significantly lowers blood pressure in both normal and hypertensive individuals [4-8].- Ophir O, Peer G, Gilad J, Blum M, Aviram A. Low blood pressure in vegetarians: the possible role of potassium. Am J Clin Nutr 1983;37: pp.755-62
- Melby CL, Hyner GC, Zoog B. blood pressure in vegetarians and non-vegetarians: a cross-sectional analysis. Nutr Res 1985;5: pp.1077-82
- Melby CL, Goldflies DG, Hyner GC, Lyle RM. Relation between vegetarian/nonvegetarian diets and blood pressure in black and white adults. Am J Publ Health 1989;79: pp.1283-8
- Rouse IL, Armstrong BK, Beilin LJ, Vandongen R. Blood-pressure-lowering effect of a vegetarian diet: controlled trial in normotensive subjects. Lancet 1983;1: pp.5-10
- Rouse IL, Belin LJ, Mahoney DP, et al. Nutrient intake, blood pressure, serum and urinary prostaglandins and serum thromboxane B2 in a controlled trial with a lacto-ovo-vegetarian diet. J Hypertension 1986;4: pp.241-50
- Margetts BM, Beilin LJ, Armstrong BK, Vandongen R. A randomized controlled trial of a vegetarian diet in the treatment of mild hypertension. Clin Exp Pharmacol Physiol 1985:12: pp.263-6
- Margetts BM, Beilin LJ, Vandongen R, Armstrong BK. Vegetarian diet in mild hypertension: a randomized controlled trial. Br Med J 1986;293: pp.1468-71
- Lindahl O, Lindwall L, Spangberg A, Stenram A, Ockerman PA. A vegan regimen with reduced medication in the treatment of hypertension. Br J Nutr 1984;52: pp.11-20
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Intermittent Claudication| | Important dietary changes for preventing atherosclerosis (and, consequently, intermittent claudication) include avoiding meat and dairy fat, increasing fiber, and possibly avoiding foods containing trans fatty acids. |
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Diet |
Inadequate Fiber Intake |
Digestion |
Constipation| | A vegetarian diet is generally higher in fiber than non-vegetarian diets. Constipation amongst those on vegan and raw-food diets is extremely rare. |
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Hormones |
Low Sex Hormone Binding Globulin
Histadelia (Histamine High) |
Immunity |
Chronic Fatigue / Fibromyalgia Syndrome |
Lab Values |
High Total Cholesterol| | Cholesterol levels are much lower in vegetarians.[1-4] Vegetarian diets reduce serum cholesterol levels to a much greater degree than is achieved with the National Cholesterol Education Program Step Two diet.[5-8] In one study published in The Lancet [7] total cholesterol in those following a vegetarian diet for 12 months decreased by 24.3%.- West RO, Hayes OB. Diet and serum cholesterol levels: a comparison between vegetarians and nonvegetarians in a Seventh-day Adventist group. Am J Clin Nutr 1968;21:853-62
- Sacks FM, Ornish D, Rosner B, McLanahan S, Castelli WP, Kass EH. Plasma lipoprotein levels in vegetarians: the effect of ingestion of fats from dairy products. JAMA 1985;254:1337-41
- Fisher M, Levine PH, Weiner B, et al. The effect of vegetarian diets on plasma lipid and platelet levels. Arch Inter Med 1986;146:1193-7
- Burslem J, Schonfeld G, Howald M, Weidman SW, Miller JP. Plasma apoprotein and lipoprotein lipid levels in vegetarians. Metabolism 1978;27:711-9
- Cooper RS, Goldberg RB, Trevisan M, et al. The selective lowering effect of vegetarianism on low density lipoproteins in a cross-over experiment. Atherosclerosis 1982;44:293-305
- Kestin M, Rouse IL, Correll RA, Nestel PJ. Cardiovascular disease risk factors in free-living men: Comparison of two prudent diets, one based on lacto-ovo-vegetarianism and the other allowing lean meat. Am J Clin Nutr 1989;50:280-7
- Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? Lancet 1990;336:129-133
- Hunninghake DB, Stein EA, Dujovne CA, et al. The efficacy of intensive dietary therapy alone or combined with lovastatin in out patients with hypercholesterolemia. New Engl J Med 1993;328:1213-9
The ratio of HDL- to total-cholesterol has been shown to be significantly lower in vegans as compared to lacto-ovo-vegetarians. |
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Metabolic |
Problems Caused By Being Overweight| | Permanent weight control is difficult to achieve. Between 95% and 98% of repeat dieters fail, regaining the weight that they initially lose. What about the other 2-5%? In her book "Eating Thin for Life," award winning journalist and dietician Anne Fletcher delved into the habits of a few hundred people who had not only lost an average of 64 pounds but also maintained that loss for an average of 11 years. What did she find? "Basically, they're eating the opposite of a high-protein, low carbohydrate diet," Fletcher reported. When she asked them to describe their eating habits, the top response was "low-fat" followed by "eating less meat." These dieters with long-term success also told her they ate "more fruits and vegetables."
Recent research supports this notion. One research study showed that significant weight loss can be triggered by just feeding people extra fruit - 3 added apples or pears a day [Nutrition 19 (2003): p.253]. Harvard studied 75,000 women for a decade and the results suggest that the more fruits and vegetables women eat the less likely they will become obese [American Journal of Clinical Nutrition 70 (1999): p.412]. A 2004 review of the available research suggests that in general "increasing fruit and vegetable intake may be an important strategy for weight loss." [Nutrition Reviews 62 (2004): p.1]
The results of the biggest study on diet and obesity to date was released in 2003, comparing over a thousand vegans to tens of thousands of meat-eaters, and lacto-ovo vegetarians [International Journal of Obesity 27 (2003): p.728]. The meat-eaters were on average significantly heavier than the vegetarians, who were significantly heavier than the vegans. Even after controlling for exercise and smoking and other nondietary factors, vegans came out slimmest in every age group: fewer than 2% of vegans were obese. In a snapshot of the diets of 10,000 Americans, those eating vegetarian were slimmest whereas those eating the fewest carbs in the sample weighed the most. [Journal of the American Dietetics Association 1010 (2001): p.411]
Researchers at the National Cancer Institute followed over 75,000 people for ten years to find out which behaviors were associated with weight loss and weight gain. The one dietary behavior most associated with an expanding waistline was high meat consumption and the dietary behavior most strongly associated with a loss of abdominal fat was high vegetable consumption. Even after controlling for other factors, men and women who ate more than a serving of meat per day seemed to be 50% more likely to suffer an increase in abdominal obesity than those who ate meat just a few times a week. The researchers conclude: "Our analysis has identified several easily described behaviors [such as reducing meat intake to less than three servings per week and jogging a few hours every week] that, if widely adopted, might help reverse recent increases in adult overweight... Increases in vegetable consumption might reduce abdominal obesity even further." [American Journal of Public Health 87 (1997): p.747]
Obesity is a major contributor to many serious illnesses, and is much less common among vegetarians, compared to the general population. Vegetarians are, on average, about 10% leaner than omnivores.- Pixley F, Wilson D, McPherson K, Mann J. Effect of vegetarianism on development of gallstones in women. Br Med J 1985;291: pp.11-2
- Frentzel-Beyme R, Claude J, Eilber U. Mortality among German vegetarians: first results after five years of follow-up. Nutr Cancer 1988;11: pp.117-26
- Melby CL, Hyner GC, Zoog B. blood pressure in vegetarians and non-vegetarians: a cross-sectional analysis. Nutr Res 1985;5: pp.1077-82
- Melby CL, Goldflies DG, Hyner GC, Lyle RM. Relation between vegetarian/nonvegetarian diets and blood pressure in black and white adults. Am J Publ Health 1989;79: pp.1283-8
- Sacks FM, Ornish D, Rosner B, McLanahan S, Castelli WP, Kass EH. Plasma lipoprotein levels in vegetarians: the effect of ingestion of fats from dairy products. JAMA 1985;254: pp.1337-41
- Frentzel-Beyme R, Claude J, Eilber U. Mortality among German vegetarians: first results after five years of follow-up. Nutr Cancer 1988;11: pp.117-26
- Burr ML, Batese J, Fehily AM, Leger AS. Plasma cholesterol and blood pressure in vegetarians. J Human Nutr 1981;35: pp.437-41
- Rouse IL, Armstrong BK, Beilin LJ, Vandongen R. Vegetarian diet, blood pressure and cardiovascular risk. Aust NZ J Med 1984;14: pp.439-43
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Migraine/Tension Headaches| | When migraine and tension headache patients are placed on low-protein, natural plant-based diets, with no refined sweets of any type, they often recover within a month. |
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Musculo-Skeletal |
Osteoporosis - Osteopenia| | Reduce animal protein consumption. For a variety of reasons, animal protein causes severe bone deterioration.
A study published in the January, 2001 edition of the American Journal of Clinical Nutrition examined the diets of 1,035 women, particularly focusing on the protein intake from animal and vegetable products. Deborah Sellmeyer, M.D., found that animal protein increases bone loss. In her study, women with a high animal-to-vegetable protein ratio experienced an increased rate of femoral neck bone loss. A high animal-to-vegetable protein ratio was also associated with an increased risk of hip fracture. Dr. Sellmeyer states: "Sulfur-containing amino acids in protein-containing foods are metabolized to sulfuric acid. Animal foods provide predominantly acid precursors. Acidosis stimulates osteoclastic activity and inhibits osteoblast activity."
A 1994 report in the American Journal of Clinical Nutrition showed that when volunteers are switched from a typical American diet to a diet eliminating animal proteins, calcium losses were reduced to less than half of baseline values. [Remer T, Manz F. Estimation of the renal net acid excretion by adults consuming diets containing variable amounts of protein. Am Clin Nutr 1994;59:1356-61] |
Rheumatoid Arthritis| | Researchers in one study found that participants who ate the greatest number of servings of cooked vegetables were about 75% less likely to develop rheumatoid arthritis than those who reported eating the fewest servings. [American Journal of Clinical Nutrition: November 1999;70: pp.1077-82]
"... 43 patients with rheumatoid arthritis, those assigned to a vegan diet... had improvement in rheumatoid arthritis symptoms." [British J Rheumatology, 36(1) 1997] |
Gout / Hyperuricemia| | Preferably no meat should be eaten as it is rich in uric acid forming components. Raw fruit, vegetables, grains, seeds and nuts are highly recommended. |
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Organ Health |
Diabetes Type II| | (Reuters, July 27, 2006) "People who ate a low-fat vegan diet, cutting out all meat and dairy, lowered their blood sugar more and lost more weight than people on a standard American Diabetes Association diet… They lowered their cholesterol more and ended up with better kidney function, according to the report published in Diabetes Care, a journal published by the American Diabetes Association."
Dr. Neal Barnard's team and colleagues at George Washington University, the University of Toronto and the University of North Carolina tested 99 people with type-2 diabetes, assigning them randomly to either a low-fat, low-sugar vegan diet or the standard American Diabetes Association diet. After 22 weeks on the diet, 43% of those on the vegan diet and 26% of those on the standard diet were either able to stop taking some of their drugs such as insulin or glucose-control medications, or lowered the doses. The vegan dieters lost 14 pounds (6.5 kg) on average while the diabetes association dieters lost 6.8 pounds (3.1 kg). An important level of glucose control called a1c fell on average by 1.23 points in the vegan group and by 0.38 in the group on the standard diet. |
Consequences of Gallbladder Surgery| | After removal of the gallbladder, a healthy low-fat, plant-food based (high-fiber) diet is very important. |
Chronic Renal Insufficiency| | A low protein diet is important in reducing the processing responsibilities of compromised kidneys. |
Hepatitis| | A more vegetarian diet is naturally lower in saturated fats (meat and dairy products) and higher in grains, vegetables, fruits, vegetable proteins (legumes such as soy), and essential fatty acids (cold-water fish, nuts, and seeds) that are all recommended for Hepatitis. Foods that support the liver are beets, artichokes, yams, onions, garlic, green leafy vegetables, apples, and lemons. |
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Respiratory |
Asthma| | A long-term trial of a vegan diet (elimination of all animal products) provided significant improvement in 92% of the 25 patients who completed the study. Drinking water was limited to spring water (chlorinated tap water was prohibited), and coffee, tea, chocolate, sugar and salt were excluded. [Journal of Asthma 1985; 22:44, p.13] |
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Skin-Hair-Nails |
Psoriasis |
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Plant-Based Nutrition can help prevent the following: | | | | | Aging | Parkinson's Disease| | Diets high in vitamin C and beta-carotene provide significant protection against Parkinson's disease. American researchers have concluded that a high intake of animal fats is associated with a five-fold increase risk. |
Cataracts| | In a study of nurses who ate spinach or other leafy greens at least 5 times a week, it was found they had a 47-65% lower risk of cataracts. |
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Circulation |
Stroke| | A low incidence of cerebrovascular disease was associated with geographical regions where fresh fruit and vegetable consumption (and therefore increased potassium) was high. [Low fruits and vegetables, high-meat diet increase cerebrovascular event risk. Medical Tribune March 10, 1997:26] |
Varicose Veins| | Constipation is one of the leading causes of varicose veins, although it may initially be hard to see the connection. Constipation may restrict the blood as it returns to the torso through the deep veins in the legs. Straining to have a bowel movement closes off these veins. As the blood backs up it takes another course through superficial veins, thus the blue streaks in the legs. A diet low in fat and high in fiber is best for promoting regularity: reorganize your diet to include plenty of low-fat foods, grains, fresh fruit and vegetables. A diet tending towards vegan/raw-food generally satisfies all these requirements; vegetarians should watch their fat intake. |
Coronary Disease / Heart Attack| | Fruits and vegetables contain antioxidant substances, such as vitamin C, vitamin E, and carotenoids, which protect cells against oxidative damage, which is related to cancer risk and other health problems.[1] The multitude of phytochemicals found in various fruits, vegetables, grains, legumes, and nuts are thought to protect against heart disease and cancer.[2]- Jacob RA, Burri BJ. Oxidative damage and defense. Am J Clin Nutr 1996;63:985S-90S
- Craig WJ. Phytochemicals: guardians of our health. J Am Diet Assoc 1997;97:S199-S204
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Digestion |
Heartburn / GERD / Acid Reflux| | Eating a low-fat plant-based diet in small frequent meals is one of the best ways to reduce heartburn. |
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Organ Health |
Gallbladder Disease| | In a study published in the British Medical Journal, it was shown that vegetarian women had a much lower incidence of gallstones than non-vegetarian women. Of the 632 non-vegetarians, overall occurrence of gallstones was 25%. Vegetarians had only half as many gallstone problems, with 12% being found to have gallstones. |
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Tumors, Malignant |
Stomach Cancer| | An October, 2001 study by Yale School of Medicine researchers has found that a diet high in cholesterol, animal protein and vitamin B12 is linked to increased risk of a specific type of esophageal and stomach cancer, known as adenocarcinoma of the esophagus and gastric cardia, that has been increasing rapidly. The number of cases increased by 300% between the mid-1970s and 2000, according to lead author Susan Mayne, associate professor in the Department of Epidemiology and Public Health at Yale School of Medicine, and associate director of the Yale Cancer Center.
The researchers found that plant-based nutrients such as dietary fiber, dietary beta-carotene, folic acid, vitamin C and vitamin B6 were associated with lower risk of these kinds of cancers.
"We found that many animal-based nutrients found in foods of animal origin are strongly associated with risk of developing these types of cancers and we were able to identify nutrients that presumably would be protective," said Mayne. "We also found that regular users of vitamin C supplements were at significantly lower risk of stomach cancer."
"Our results suggest that prevention strategies for these cancers should emphasize increased consumption of plant foods, decreased consumption of foods of animal origin with the possible exception of dairy products, and control of obesity." |
Ovarian Cancer| | The intake of vegetable fiber, but not of fruit or cereal fiber, was found to be negatively associated with risk of ovarian cancer, with a 37% decrease in the odds for each 10gm per day addition. [Am J Epidemiol 139(11): S37, 1994]
Consumption of foods containing beta-carotene by 71 women with epithelial cancer of the ovary and 141 matched controls was investigated. Consumption of carrots was found to decrease risk. [Nutr Cancer 15: pp.239-47, 1991] |
Bladder Cancer
Cancer, General| | "35 percent of cancer deaths may be related to diet." [The National Cancer Institute booklet "Diet, Nutrition, & Cancer Prevention: A Guide to Food Choices"]
Cancer rates for vegetarians are 25 to 50% below population averages, even after controlling for smoking, body mass index, and socioeconomic status.[1,2] Vegans show even better results. One study found that people who include generous amounts of fruits and vegetables in their daily diets have lower rates of cancers of the lung, breast, colon, bladder, stomach, mouth, larynx, esophagus, pancreas, and cervix compared to people who avoid such foods.[3]
Fruits and vegetables contain antioxidant substances, such as vitamin C, vitamin E, and carotenoids, which protect cells against oxidative damage, which is related to cancer risk and other health problems.[4] The multitude of phytochemicals found in various fruits, vegetables, grains, legumes, and nuts are thought to protect against heart disease and cancer.[5]
- Chang-Claude J, Frentzel-Beyme R, Eilber U. Mortality pattern of German vegetarians after 11 years of follow-up. Epidemiology 1992;3:395-401
- Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischemic heart disease in meat and non-meat eaters. Brit Med J 1994;308:1667-70
- Block G. Epidemiologic evidence regarding vitamin C and cancer. Am J Clin Nutr 1991;54:1310S-4S
- Jacob RA, Burri BJ. Oxidative damage and defense. Am J Clin Nutr 1996;63:985S-90S
- Craig WJ. Phytochemicals: guardians of our health. J Am Diet Assoc 1997;97:S199-S204
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Breast Cancer| | In the Nurses' Health Study, beta carotene proved protective against breast cancer for more than 87,000 women. Beta carotene both in supplement form and in foods such as fresh fruits and vegetables should be included in your diet if you are interested in breast cancer prevention.
Regarding children, plant-based diets may encourage a later menarche (beginning of the menstrual function), which has been shown to be associated with reduced risk of breast cancer in epidemiologic studies.[1, 2]- de Ridder CM, Thijssen JHH, Vant Veer P, et al. Dietary habits, sexual maturation, and plasma hormones in pubertal girls: a longitudinal study. Am J Clin Nutr 1991;54:805-13
- Beaton GH, Bengoa JM. WHO monograph. 1976;62:500-19
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Cervical Cancer
Colon Cancer| | Diets high in fiber-rich foods may reduce the risk of cancers of the colon and rectum. [The National Cancer Institute booklet "Diet, Nutrition, & Cancer Prevention: A Guide to Food Choices"] |
Esophageal Cancer
Laryngeal Cancer
Lung Cancer
Pancreatic Cancer| | Diets high in meats, fried foods and nitrosamines may increase the risk, while diets high in fruits and vegetables may reduce the risk of pancreatic cancer. |
Non-Hodgkin's Lymphoma| | A high red meat and animal fat intake is associated with an increased risk of non-Hodgkin lymphoma in older women. |
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Uro-Genital |
Endometriosis| | A study in July, 2004 showed that consumption of fresh fruits and green vegetables was associated with decreased risk of developing endometriosis, and preventing re-occurrence. |
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KEY | | May do some good | | | Likely to help | | | Highly recommended |
GLOSSARY
Abdomen (Abdominal)
That part of the body between the chest and the hips that contains the stomach, intestines, liver, bladder, pancreas and other organs.
Acidosis
Specifically, the abnormal buildup of acids in the body, classically caused by diabetes or kidney disease. Broadly, the potential caused by increased protein intake or metabolism, coupled with inadequate intake (or loss) of alkali.
Allergy (Allergies)
Hypersensitivity caused by exposure to a particular antigen (allergen), resulting in an increased reactivity to that antigen on subsequent exposure, sometimes with harmful immunologic consequences.
Amino Acid (Amino Acids)
An organic acid containing nitrogen chemical building blocks that aid in the production of protein in the body. Eight of the twenty-two known amino acids are considered "essential," and must be obtained from dietary sources because the body can not synthesize them.
Antioxidant (Antioxidants)
A chemical compound that slows or prevents oxygen from reacting with other compounds. Some antioxidants have been shown to have cancer-protecting potential because they neutralize free radicals. Examples include vitamins C and E, beta carotene, the minerals selenium and germanium, superoxide dismutase (SOD), coenzyme Q10, catalase, and some amino acids.
Arterial (Arteries, Artery)
Blood that leaves the heart. When it leaves the right ventricle, it is venous blood; and when it leaves the left ventricle, through the aorta, it is fresh and oxygenated. After it has passed out to the capillaries and started to return, it is venous blood.
Arthritis (Arthritic)
Inflammation of a joint, usually accompanied by pain, swelling, and stiffness, and resulting from infection, trauma, degenerative changes, metabolic disturbances, or other causes. It occurs in various forms, such as bacterial arthritis, osteoarthritis, or rheumatoid arthritis. Osteoarthritis, the most common form, is characterized by a gradual loss of cartilage and often an overgrowth of bone at the joints.
Asthma (Asthmatic)
A lung disorder marked by attacks of breathing difficulty, wheezing, coughing, and thick mucus coming from the lungs. The episodes may be triggered by breathing foreign substances (allergens) or pollutants, infection, vigorous exercise, or emotional stress. Extrinsic Asthma is triggered by pollen, chemicals or some other external agent; Intrinsic Asthma is triggered by boggy membranes, congested tissues, or other native causes… even adrenalin stress or exertion.
Atherosclerosis
Common form of arteriosclerosis associated with the formation of atheromas which are deposits of yellow plaques containing cholesterol, lipids, and lipophages within the intima and inner media of arteries. This results in a narrowing of the arteries, which reduces the blood and oxygen flow to the heart and brain as well as to other parts of the body and can lead to a heart attack, stroke, or loss of function or gangrene of other tissues.
Beta-Carotene (Beta Carotene)
The most abundant of the carotenoids, beta-carotene has strong provitamin A activity and is a stronger antioxidant than vitamin A. It is widely accepted today as a cancer preventative. It is found in leafy green and yellow vegetables, often missing in children's diets. Beta-Carotene is believed to be a superior source of Vitamin A because it is readily converted into a more active form of the substance: your body converts it to Vitamin A as needed.
BM
Bowel Movement.
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Carbohydrates (Carbohydrate)
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Cardiovascular
Pertaining to the heart and blood vessels.
Carotene
Converted into vitamin A in the body from a yellow pigment that has several forms (i.e., alpha-, beta-, and gamma-carotene).
Cataract (Cataracts)
A steadily worsening disease of the eye in which the lens becomes cloudy as a result of the precipitation of proteins. Most cataracts are caused by the functions of the body breaking down. Eye trauma, such as from a puncture wound, may also result in cataracts.
Centimeter (Centimeters, cm)
A metric unit of length equaling one hundredth of a meter, or ten millimeters. There are 2.54 millimeters in one inch.
Cervix
The lower part of the uterus that opens into the vagina.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Chronic (Chronicity)
Usually referring to chronic illness: Illness extending over a long period of time.
Chronic Fatigue Syndrome (CFS, Chronic Fatigue)
A disorder of unknown cause that lasts for prolonged periods and causes extreme and debilitating exhaustion as well as a wide range of other symptoms such as fever, headache, muscle ache and joint pain, often resembling flu and other viral infections. Also known as Chronic Fatigue and Immune Dysfunction Syndrome (CFIDS), Chronic Epstein-Barr Virus (CEBV), Myalgic Encephalomyelitis (ME), "Yuppy Flu" and other names, it is frequently misdiagnosed as hypochondria, psychosomatic illness, or depression, because routine medical tests do not detect any problems.
Claudication
Often Intermittent claudication: Condition caused by interruptions of blood supply to the muscles, characterized by limping and pain chiefly in the calf muscles: symptom characterized by pain during walking.
Cobalamin (B12, B-12, Cobalamine, Vitamin B12)
Essential for normal growth and functioning of all body cells, especially those of bone marrow (red blood cell formation), gastrointestinal tract and nervous system, it prevents pernicious anemia and plays a crucial part in the reproduction of every cell of the body i.e. synthesis of genetic material (DNA).
Colon (Colonic)
The part of the large intestine that extends to the rectum. The colon takes the contents of the small intestine, moving them to the rectum by contracting.
Complex Carbohydrate (Complex Carbohydrates)
Includes indigestible molecules of fiber (e.g. starch and glycogen). Slowly releases sugar into the bloodstream and also adds the fiber.
Constipation (Constipated)
Difficult, incomplete, or infrequent evacuation of dry, hardened feces from the bowels.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Dietary Fiber (Insoluble Fiber, Insoluble Fibers, Soluble Fiber, Soluble Fibers)
There are two types of dietary fiber - soluble and insoluble. Insoluble fiber acts like a sponge; it absorbs water and moves solid waste out of the intestines. It is found mainly in whole grains and on the outside of seeds, fruits, and legumes. Soluble fiber is found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran. It forms a gel when mixed with liquid producing a softer stool. It also prevents and reduces the absorption of certain substances from the intestines into the bloodstream.
Endometriosis
A condition whereby endometrial tissue builds up in parts of the uterus where it does not belong or areas outside of the uterus, forming 'ectopic implants'. Unlike the normal tissue lining the uterus, ectopic tissue has no place to shed in response to a decline in estrogen and progesterone. This results in debris and blood accumulating at the site of the implant leading to inflammation, scarring and adhesions that ultimately cause symptoms and complications. Symptoms typically occur in a cyclic fashion with menstrual periods, the most common being pelvic pain and cramping before and during periods; pain during intercourse; inability to conceive; fatigue; painful urination during periods; gastrointestinal symptoms such as diarrhea, constipation, and nausea.
Epidemiology
The study of the causes and distribution of disease in human populations.
Epithelial
Referring to the cells that line and protect the external and internal surfaces of the body. Epithelial cells form epithelial tissues such as skin and mucous membranes.
Esophagus (Esophageal)
Commonly called the "food pipe", it is a narrow muscular tube, about nine and a half inches long, that begins below the tongue and ends at the stomach. It consists of an outer layer of fibrous tissue, a middle layer containing smoother muscle, and an inner membrane, which contains numerous tiny glands. It has muscular sphincters at both its upper and lower ends. The upper sphincter relaxes to allow passage of swallowed food that is then propelled down the esophagus into the stomach by the wave-like peristaltic contractions of the esophageal muscles. There is no protective mucosal layer, so problems can arise when digestive acids reflux into the esophagus from the stomach.
Essential Fatty Acid (EFA, EFAs, Essential Fatty Acids)
A substance that the human body cannot manufacture and therefore must be supplied in the diet.
Fatty Acids (Fatty Acid)
Chemical chains of carbon, hydrogen, and oxygen atoms that are part of a fat (lipid) and are the major component of triglycerides. Depending on the number and arrangement of these atoms, fatty acids are classified as either saturated, polyunsaturated, or monounsaturated. They are nutritional substances found in nature which include cholesterol, prostaglandins, and stearic, palmitic, linoleic, linolenic, eicosapentanoic (EPA), and decohexanoic acids. Important nutritional lipids include lecithin, choline, gamma-linoleic acid, and inositol.
Fibromyalgia (FMS)
Originally named fibrositis, it is a mysteriously debilitating syndrome that attacks women more often than men. It is not physically damaging to the body in any way, but is characterized by the constant presence of widespread pain that often moves about the body. Fibromyalgia can be so severe that it is often incapacitating.
Folic Acid
A B-complex vitamin that functions along with vitamin B-12 and vitamin C in the utilization of proteins. It has an essential role in the formation of heme (the iron containing protein in hemoglobin necessary for the formation of red blood cells) and DNA. Folic acid is essential during pregnancy to prevent neural tubular defects in the developing fetus.
Gallbladder (Gall Bladder)
A small, digestive organ positioned under the liver, which concentrates and stores bile. Problems with the gallbladder often lead to gallbladder attacks, which usually occur after a fatty meal and at night. The following are the most common symptoms: steady, severe pain in the middle-upper abdomen or below the ribs on the right; pain in the back between the shoulder blades; pain under the right shoulder; nausea; vomiting; fever; chills; jaundice; abdominal bloating; intolerance of fatty foods; belching or gas; indigestion.
Gallstone (Biliary Calculus, Gall Stone, Gall Stones, Gallbladder Attack, Gallbladder Attacks, Gallstones)
Stone-like objects in either the gallbladder or bile ducts, composed mainly of cholesterol and occasionally mixed with calcium. Most gallstones do not cause problems until they become larger or they begin obstructing bile ducts, at which point gallbladder "attacks" begin to occur. Symptoms usually occur after a fatty meal and at night. The following are the most common ones: steady, severe pain in the middle-upper abdomen or below the ribs on the right; pain in the back between the shoulder blades; pain under the right shoulder; nausea; vomiting; fever; chills; jaundice; abdominal bloating; intolerance of fatty foods; belching or gas; indigestion.
Gastric
Of, relating to, or associated with the stomach.
Glucose
A sugar that is the simplest form of carbohydrate. It is commonly referred to as blood sugar. The body breaks down carbohydrates in foods into glucose, which serves as the primary fuel for the muscles and the brain.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hepatitis
Inflammation of the liver usually resulting in jaundice (yellowing of the skin), loss of appetite, stomach discomfort, abnormal liver function, clay-colored stools, and dark urine. May be caused by a bacterial or viral infection, parasitic infestation, alcohol, drugs, toxins or transfusion of incompatible blood. Can be life-threatening. Severe hepatitis may lead to cirrhosis and chronic liver dysfunction.
Histamine
A chemical in the body tissues, produced by the breakdown of histidine. It is released in allergic reactions and causes widening of capillaries, decreased blood pressure, increased release of gastric juice, fluid leakage forming itchy skin and hives, and tightening of smooth muscles of the bronchial tube and uterus. Histamine is the chemical that drives the initial acute allergic reaction, causing itching, swelling and congestion.
Histidine
An amino acid. Precursor to histamine, a vasodilator and gastric juice stimulant. Has been used as a therapeutic aid for arthritis.
Hormones (Hormone)
Chemical substances secreted by a variety of body organs that are carried by the bloodstream and usually influence cells some distance from the source of production. Hormones signal certain enzymes to perform their functions and, in this way, regulate such body functions as blood sugar levels, insulin levels, the menstrual cycle, and growth. These can be prescription, over-the-counter, synthetic or natural agents. Examples include adrenal hormones such as corticosteroids and aldosterone; glucagon, growth hormone, insulin, testosterone, estrogens, progestins, progesterone, DHEA, melatonin, and thyroid hormones such as thyroxine and calcitonin.
Hypercholesterolemia
Excess cholesterol in the blood.
Hypertension
High blood pressure. Hypertension increases the risk of heart attack, stroke, and kidney failure because it adds to the workload of the heart, causing it to enlarge and, over time, to weaken; in addition, it may damage the walls of the arteries.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Iron
An essential mineral. Prevents anemia: as a constituent of hemoglobin, transports oxygen throughout the body. Virtually all of the oxygen used by cells in the life process are brought to the cells by the hemoglobin of red blood cells. Iron is a small but most vital, component of the hemoglobin in 20,000 billion red blood cells, of which 115 million are formed every minute. Heme iron (from meat) is absorbed 10 times more readily than the ferrous or ferric form.
Ischemia (Ischemic)
Localized tissue anemia due to obstruction of the inflow of arterial blood. A decrease in the blood supply to a bodily organ, tissue, or part caused by constriction or obstruction of the blood vessels.
Kidneys (Kidney, Renal)
Bean-shaped organs, each about the size of a fist. They are located near the middle of the back, just below the rib cage. The kidneys are sophisticated reprocessing machines, each day handling about 50 gallons of blood to sift out about half a gallon of waste products and extra water. The waste and extra water become urine, which flows to the bladder through tubes called ureters. The actual filtering occurs in tiny units inside the kidneys called nephrons. Every kidney has about a million nephrons. In a nephron, a glomerulus -- which is a tiny blood vessel, or capillary -- intertwines with a tiny urine-collecting tube called a tubule. A complicated chemical exchange takes place, as waste materials and water leave your blood and enter your urinary system. The kidneys recycle chemicals such as sodium, phosphorus, and potassium and thus regulate their levels. Renal: Pertaining to the kidneys.
Kilogram (kg, kgs, Kilogramme, Kilogrammes, Kilograms)
1000 grams, 2.2lbs.
Larynx (Laryngeal, Voice Box)
The short passageway shaped like a triangle that is just below the pharyx in the neck.
Lipid (Lipids)
Fat-soluble substances derived from animal or vegetable cells by nonpolar solvents (e.g. ether); the term can include the following types of materials: fatty acids, glycerides, phospholipids, alcohols and waxes.
Lipoproteins (Lipoprotein)
Molecules composed of lipids and proteins that carry fats and cholesterol through the bloodstream.
Liver (Hepatic)
The largest and one of the most complex organs of the body, the liver is responsible for much of the metabolism of fats, proteins and carbohydrates. It is the site of much of the body's detoxification. It is connected very closely with digestion and the regulation of blood sugar, among many other functions. Found behind the ribs on the right side of the abdomen, it has many important functions such as removing harmful material from the blood, making enzymes and bile that help digest food, and converting food into substances needed for life and growth. Hepatic: Pertaining to the liver.
Lung (Lungs, Pulmonary)
Organ of the body, located in the chest cavity which is designed to bring oxygen from the air into the blood stream, while also expelling carbon dioxide and other waste gases out of the body. Pulmonary: Related to the lungs.
Lymphoma (Lymphomas)
Any tumor of the lymphatic tissues.
Macrobiotics (Macrobiotic)
A lifestyle and diet adapted from the Far East and made known in America by Michio Kushi. The principles of the diet consist of balancing the yin and yang energies of foods. In brief, yin foods, such as water, are expansive, while yang foods, such as salt or meat, are constrictive. For the most part, the diet consists of whole grain cereals, millet, rice, soups, and vegetable dishes, with beans and supplementary foods depending on the individual and the condition. Different types of cancers are considered either yin or yang, and the macrobiotic program must be adapted to each individual.
Menarche
The beginning of the reproductive phase of a woman's life. It usually begins with night sweats, continues a few months later with estrogen, followed by ovulation, then the full cycle and the growth of secondary sexual characteristics... in various orders. Also called adolescence or puberty, it is mirrored in reverse at the end of the reproductive years as menopause.
Menstruation (Menses, Menstrual, Menstrual Cycle, Menstrual Cycles, Menstrual Flow, Menstrual Phase, Monthly Cycle)
The periodic discharge of blood, tissue fluid and mucus from the endometrium (lining of the uterus) that usually lasts from 3 - 5 days. It is caused by a sudden reduction in estrogens and progesterone.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Migraine (Migraine Headache, Migraine Headaches, Migraines)
Not just a headache, but a disorder affecting the whole body, characterized by clearly defined attacks lasting from about 4 to 72 hours, separated by headache-free periods; progresses through five distinct phases. Prodrome: experienced by about 50% of migraineurs and starting up to 24 hours before the headache - changes in mood, sensory perception, food craving, excessive yawning, or speech or memory problems. Aura: experienced by about 15% and starting within an hour before the headache - disruption of vision (flashing lights, shimmering zigzag lines, blind spot) or sensation (numbness or 'pins and needles' around the lips or hand), or difficulty speaking. Headache: usually pulsating and occurring on one side of the head, it may occur on both sides of the head and alternate from side to side. Muscles in the neck and scalp may be tender; there may be nausea and the desire not to eat, move, see or hear. Resolution: the headache disappears and the body returns to normal. Resolution may occur over several hours during sleep or rest; an intense emotional experience or vomiting may also end the headache. Postdrome: After the headache stops, the sufferer feels drained, fatigued and tired. Muscles ache, emotions are volatile and thinking is slow.
Milliliter (mL)
0.001 or one thousandth of a liter.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Multiple Sclerosis (MS)
Demyelinating disorder of the central nervous system, causing patches of sclerosis (plaques) in the brain and spinal cord, manifested by loss of normal neurological functions, e.g. muscle weakness, loss of vision, and mood alterations.
Nitrosamine (Nitrosamines)
A chemical that may be formed from the metabolism of nitrates which are common preservatives used in processed foods.
Osteoblast (Osteoblastic, Osteoblasts)
A bone-forming cell.
Ovary (Ovaries)
Ovaries are about the size of an almond and lie on either side of the lower abdomen beside the uterus. They usually produce one egg each month and whether the egg is fertilized or not, the reproductive process follows a monthly cycle, with constant changes in various hormone levels, preparing another opportunity for conception. The ovary is responsible for most of the estrogen production in women. At menopause (sometime after middle-age), egg production ceases and hormone levels drop significantly.
Pancreas (Pancreatic)
Opposite the liver and behind the stomach, the pancreas has two main functions - to manufacture various enzymes for digestion, and to release hormones to help control the body's use of carbohydrates. It releases insulin to help each cell absorb glucose to burn as energy. In this way, insulin controls the amount of sugar (glucose) in the blood. Proper pancreatic function is very important: too much, too little, or no insulin production can be life-threatening. Some of the chemicals released by the pancreas are not hormones, but stimulate other glands to make hormones. Once again, balance is necessary. Nutritional requirements for the pancreas are many. Research indicates that chromium vitamins C, E, B-complex, calcium, magnesium and potassium are especially important.
Parkinson's Disease (Parkinson's)
A chronic, slowly-progressing disease of the nervous system characterized clinically by the combination of tremor, rigidity, extreme slowness of movement, and stooped posture. It is characterized pathologically by loss of dopamine in the substantia nigra.
pH
A measure of an environment's acidity or alkalinity. The more acidic the solution, the lower the pH. For example, a pH of 1 is very acidic; a pH of 7 is neutral; a pH of 14 is very alkaline.
Phytochemicals (Phytochemical)
Substances such as vitamins and minerals that occur naturally in plants and have been shown in research to possibly prevent or cure disease.
Platelets (Platelet)
Cells that help the blood to clot.
Potassium
A mineral that serves as an electrolyte and is involved in the balance of fluid within the body. Our bodies contain more than twice as much potassium as sodium (typically 9oz versus 4oz). About 98% of total body potassium is inside our cells. Potassium is the principal cation (positive ion) of the fluid within cells and is important in controlling the activity of the heart, muscles, nervous system and just about every cell in the body. Potassium regulates the water balance and acid-base balance in the blood and tissues. Evidence is showing that potassium is also involved in bone calcification. Potassium is a cofactor in many reactions, especially those involving energy production and muscle building.
Precursor (Precursors)
A biochemical substance, such as an intermediate compound in a chain of enzymatic reactions, from which a more stable or definitive product is formed.
Prostaglandin (Prostaglandins)
Any of a class of physiologically active substances present in many tissues, with effects such as vasodilation, vasoconstriction, stimulation of the smooth muscles of the bronchus or intestine, uterine stimulation; also involved in pain, inflammation, fever, allergic diarrhea, and dysmenorrhea. A potent hormone -- similar in structure to an unsaturated fatty acid -- that acts in extremely low concentrations on local target organs; first isolated from the prostate.
Prostate
The prostate gland in men that surrounds the neck of the bladder and the urethra and produces a secretion that liquefies coagulated semen.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
Psoralens
Chemicals which can cause toxic effects when exposed to sunlight.
Rheumatoid Arthritis
A long-term, destructive connective tissue disease that results from the body rejecting its own tissue cells (autoimmune reaction).
Riboflavin (B2, B-2, Vitamin B2)
A B-complex vitamin that acts as a coenzyme that activates the breakdown and utilization of carbohydrates, fats and proteins. It is essential for cellular oxidation and necessary for healthy skin and eyes.
Saturated Fat (Saturated Fats)
A type of fat that is readily converted to LDL cholesterol and is thought to encourage production of arterial disease. Saturated fats tend to be hard at room temperature. Among saturated fats are animal fats, dairy products, and such vegetable oils as coconut and palm oils.
Serum
The cell-free fluid of the bloodstream. It appears in a test tube after the blood clots and is often used in expressions relating to the levels of certain compounds in the blood stream.
SHBG (Sex Hormone Binding Globulin, Sex Hormone-Binding Globulin)
A glycoprotein, synthesized in the liver, which binds testosterone and 5 alpha-dihydrotestosterone strongly, and estradiol somewhat less strongly. Circulating testosterone is mainly bound to protein - primarily SHBG, but also to albumin and cortisol-binding globulin. Since variations in the carrier protein levels may affect the concentration of testosterone in circulation, SHBG levels are commonly measured as a supplement to total testosterone determinations. The "free androgen index" (FAI), calculated as the ratio of total testosterone to SHBG, has proved to be a useful indicator of abnormal androgen status in conditions such as hirsutism.
Stomach
A hollow, muscular, J-shaped pouch located in the upper part of the abdomen to the left of the midline. The upper end (fundus) is large and dome-shaped; the area just below the fundus is called the body of the stomach. The fundus and the body are often referred to as the cardiac portion of the stomach. The lower (pyloric) portion curves downward and to the right and includes the antrum and the pylorus. The function of the stomach is to begin digestion by physically breaking down food received from the esophagus. The tissues of the stomach wall are composed of three types of muscle fibers: circular, longitudinal and oblique. These fibers create structural elasticity and contractibility, both of which are needed for digestion. The stomach mucosa contains cells which secrete hydrochloric acid and this in turn activates the other gastric enzymes pepsin and rennin. To protect itself from being destroyed by its own enzymes, the stomach’s mucous lining must constantly regenerate itself.
Tension Headache (Tension Headaches)
This type accounts for nearly 90% of all headaches and is probably experiences by most people at some time during their lifetime; frequently associated with fatigue and stress and generally responding to simple measures such as rest or over-the-counter pain medicine; pain usually occurs on both sides of head and consists of a dull, steady ache.
Uric Acid (Hyperuricemia)
The final end product of certain native or dietary proteins, especially the nucleoproteins found in the nucleus of cells. Unlike the much smaller nitrogenous waste product urea, which is mostly recycled to form many amino acids, uric acid is an unrecycleable metabolite that must be excreted: nucleoprotein to purine to uric acid to the outside in the urine or the sweat. Hyperuricemia: Having elevated blood uric acid, either from a rapid rate of cell breakdown and synthesis (such as might occur from fasting, heavy training, trauma or any number of major diseases), a high consumption of organ meats, glandular supplements or spirulina, or the inability (usually hereditary) to excrete uric acid in the urine as fast as it is produced, even though production itself is not elevated.
Varicose Veins
Twisted, widened veins with incompetent valves.
Vegan (Veganism, Vegans)
A person who consumes no animal products of any kind. In other words, vegans do not consume meat, fish, fowl, dairy products, eggs, honey, or products containing gelatin or any other animal-derived ingredients such as whey powder or food colorings.
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Vitamin B6 (B6, B-6)
Influences many body functions including regulating blood glucose levels, manufacturing hemoglobin and aiding the utilization of protein, carbohydrates and fats. It also aids in the function of the nervous system.
Vitamin C (Ascorbic Acid)
A water-soluble antioxidant vitamin essential to the body's health. When bound to other nutrients, for example calcium, it would be referred to as "calcium ascorbate". As an antioxidant, it inhibits the formation of nitrosamines (a suspected carcinogen). Vitamin C is important for maintenance of bones, teeth, collagen and blood vessels (capillaries), enhances iron absorption and red blood cell formation, helps in the utilization of carbohydrates and synthesis of fats and proteins, aids in fighting bacterial infections, and interacts with other nutrients. It is present in citrus fruits, tomatoes, berries, potatoes and fresh, green leafy vegetables.
Vitamin D
A fat-soluble vitamin essential to one's health. Regulates the amount of calcium and phosphorus in the blood by improving their absorption and utilization. Necessary for normal growth and formation of bones and teeth. For Vitamin D only, 1mcg translates to 40 IU.
Vitamin E
An essential fat-soluble vitamin. As an antioxidant, helps protect cell membranes, lipoproteins, fats and vitamin A from destructive oxidation. It helps protect red blood cells and is important for the proper function of nerves and muscles. For Vitamin E only, 1mg translates to 1 IU.
Yeast
A single-cell organism that may cause infection in the mouth, vagina, gastrointestinal tract, and any or all bodily parts. Common yeast infections include candidiasis and thrush.
Zinc
An essential trace mineral. The functions of zinc are enzymatic. There are over 70 metalloenzymes known to require zinc for their functions. The main biochemicals in which zinc has been found to be necessary include: enzymes and enzymatic function, protein synthesis and carbohydrate metabolism. Zinc is a constituent of insulin and male reproductive fluid. Zinc is necessary for the proper metabolism of alcohol, to get rid of the lactic acid that builds up in working muscles and to transfer it to the lungs. Zinc is involved in the health of the immune system, assists vitamin A utilization and is involved in the formation of bone and teeth.
Last updated: Apr 13, 2008
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