May 21, 2018

How to Prevent Deficiencies on a Vegan Diet

This video looks at protein, B12, DHA, calcium, and many other nutrients and how to get enough of them on a vegan diet.
– Links and Sources –
https://www.patreon.com/micthevegan
https://www.facebook.com/micthevegan
https://www.instagram.com/micthevegan – @micthevegan

Cronometer: https://cronometer.com/ (Free)

Tia Blanco’s Blood Test Video:

Nutrients Vegans Get More Of Quote Source:
https://academic.oup.com/biohorizons/article/3/2/197/187746/A-scientific-review-of-the-reported-effects-of

2016 Position on Vegetarian Diets:
http://www.andjrnl.org/article/S2212-2672(16)31192-3/pdf

Vegan Blood Protein Levels Higher than Omnivores:
http://www.sciencedirect.com/science/article/pii/S0065242309470070

Vegan B12 Recommendation Backup:
– http://nutritionfacts.org/2014/12/18/the-vitamin-everyone-on-a-plant-based-diet-needs/
– http://tinyurl.com/zeuv76b
– http://www.veganhealth.org/articles/vitaminb12

Nori Contains B12 Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/

Nori Raised Rat B12 Levels:
B12 Rat: https://www.ncbi.nlm.nih.gov/pubmed/11430774

DHA 150-300 mg – Various Authorities/Countries:
http://tinyurl.com/hpjuztt

DHA Low Conversion 2%:
https://www.ncbi.nlm.nih.gov/pubmed/12936959
Average Conversion 3.8%:https://www.ncbi.nlm.nih.gov/pubmed/9637947
High Conversion 9%:
http://tinyurl.com/h5f3h77

Recommendations to Take DHA 2-3 Times a Week:
http://www.theveganrd.com/2010/11/recommended-supplements-for-vegans.html
http://nutritionfacts.org/video/should-vegans-take-dha-to-preserve-brain-function/

Iron with Vitamin C:
http://www.annualreviews.org/doi/abs/10.1146/annurev.nu.01.070181.001011

Heme Iron Implicated Carcinogen:
http://cancerpreventionresearch.aacrjournals.org/content/4/2/177.full-text.pdf

1 million get sick from salmonella in the US:
https://www.cdc.gov/salmonella/

Zinc Resource:
http://www.theveganrd.com/2009/05/getting-enough-zinc-on-vegan-diets.html

Vegan, Vegetarian, and Omnivore Zinc Levels:
http://onlinelibrary.wiley.com/doi/10.1002/jsfa.6179/pdf

UV Exposed Mushrooms Equal Vitamin D Supplement:
http://www.nature.com/ejcn/journal/v65/n8/pdf/ejcn201153a.pdf

Mushrooms Darken with Exposure:
http://news.psu.edu/gallery/283436/2013/08/05/mushrooms-vitamin-d

WHO Calcium:
http://www.who.int/nutrition/topics/5_population_nutrient/en/index25.html

212 Studies Study on Calcium:
https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/calcium-phosphorus-and-magnesium-requirement/77A1AF5EDF7CD5D50EA4985E5726DA75

Calcium Supplements No Longer Recommended:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3970298/

Kresser on K2:

Vitamin K2: The Missing Nutrient

Sauerkraut Source of K2 Study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941825/table/tbl2/

Vegans 42% less heart disease mortality, etc: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/

Esselstyn’s Clinical Trial on Cardiovascular Disease:
http://dresselstyn.com/JFP_06307_Article1.pdf

Vegan Bone Density Equal:
https://dx.doi.org/10.1007/s00198-009-0916-z

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