M.S

Consuming excess amounts of vitamin D can cause too much calcium

absorption. Taken over weeks or months, excess vitamin D can lead to unwanted

calcification of the heart, kidneys, and blood vessels in adults and can harden

children’s bones at too early an age. Adult intakes of vitamin D above 100 mcg

(4,000 IU) per day may be helpful in certain cases but aren’t recommended

without medical supervision.

In developing countries where diets are severely limited and centered on breads

or rice, many children and adults become blind due to insufficient vitamin A.

Vegan Food Sources of Vitamin A (Carotenoids)

Carotenoids are present in deep-orange vegetables and fruits (apricots,

Vegan Food Sources of Vitamin C

Good sources of vitamin C include blackberries, broccoli, Brussels sprouts,

cantaloupes, citrus fruits and juices, green peas, guavas, kiwifruit, leafy greens (chard, collard greens, kale, sorrel, and spinach), mangoes, papayas, pineapples,

raspberries, red peppers, strawberries, sweet potatoes, tomatoes, and vegetables

in the cabbage family.

Vegan Food Sources of Vitamin E

Vitamin E can be found in avocados, broccoli, carrots, kiwifruit, leafy green

vegetables, nuts, peanuts, seeds, whole grains, and wheat germ. (For additional

sources and amounts of vitamin E, see on ). Though leafy greens don’t appear to be significant sources of fat, about 10 percent of their calories come from plant oils. For those on raw or high-raw diets, big salads

provide plenty of vitamin E; for example, 8 cups (2 L) of raw spinach provides a

third of the RDA. When half an avocado and 3 tablespoons (45 ml) of sunflower

seeds are added, the salad contains the entire recommended intake for the day.

Steamed spinach cooks down to a small volume while retaining this vitamin; so 1 cup (250 ml) of cooked spinach provides close to 4 mg vitamin E. Unrefined

vegetable oils—especially olive, canola, safflower, sunflower, soybean, and

wheat germ oils—contain vitamin E, which protects the oils from rancidity

Vegan Food Sources

Greens, beans, and oranges are folate champions.

Food Contaminants of Concern for Vegans and Nonvegans

Acrylamide

Major food sources: Processed potato products (such as chips and French fries),

crackers, crispbread, pretzels, toast, cold cereal, and starchy foods processed or

cooked at 248 degrees F (120 degrees C) or higher.

Associated health risks: Probable carcinogen; may damage DNA and nervous

system

Wash or peel produce before eating. Although pesticides can’t be

completely removed by washing foods (pesticides penetrate the skin),

washing produce does reduce

• Eat more raw foods. Reduce exposure to the harmful by-products of

cooking by eating raw foods.

• Use methods of cooking

The optimal diet is one that’s as good for the brain, bones, heart, and

intestines as it is for the waistline—and it must supply all nutritional needs.