Dr. Michael Greger is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. See his NutritionFacts.org website for more information.

 

3. KEY ANTIOXIDANT:

 

CoQ-10 is a key antioxidant substance essential for immune health and energy production. Sources include broccoli, spinach, soybeans, and cauliflower. (19/45 showed deficiencies.)

 

4. BRANCHED-CHAIN AMINO ACIDS:

 

Branched-chain amino acids (valine, leucine, isoleucine) are essential for muscle function and growth. Sources include soybeans, baked beans, lima beans, lentils, brown rice, whole wheat, corn, and nuts. (22/45 subjects showed deficiencies.)

 

5. OMEGA-6 FATTY ACIDS:

 

Elevated levels of omega-6 fatty acids are associated with inflammatory reactions throughout the body and largely ingested through vegetable oils in processed foods. (7/45 showed excessive amounts.)

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Conclusions & Recommendations

I concluded from the study that people who consume a vegan diet need to not only recognize the importance of plant-based diets, but to actually EAT THE PLANTS!

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“Junk food vegans” who mostly consume devitalized, processed foods, laden with salt, sugar, and oils (SOS) are the ones who are most likely to fail to thrive. (See my 73-minute On Demand Video and DVD, “Salt, Sugar and Oil: What You Need To Know.”)

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Therefore:

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1. Emphasize WHOLE PLANT FOODS in your diet - large, colorful salads, several pieces of fruit each day, generous portions of steamed green and yellow/orange vegetables, whole grains, vegetable-rich soups, stews, at least one cup of legumes daily (beans, peas, chickpeas), and nuts and seeds containing the nutrients listed above - as opposed to processed foods (in packages, boxes, and most restaurant meals) and supplements.

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Note: As and when available, I choose locally grown food that's certified organic.

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2. Eat magnesium-rich foods daily, including LARGE helpings of dark, leafy greens, such as kale, broccoli, spinach, chard, etc., and whole grains, especially oats, raw almonds and cashews (small handfuls chewed to a cream), bananas, sweet potatoes, winter squash, wild and brown rice, and a cup of legumes (beans, peas, chickpeas, lentils, etc.) in stews, soups, hummus spreads, no-cheese burritos, etc.

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3. Ensure reliable sources of zinc - another reason to include generous helpings of at least one cup of whole grains and beans and the other whole plant foods listed above, since they all have some zinc. For “nutritional insurance,” one can take an approved zinc-containing supplement, such as Dr. Joel Fuhrman’s multivitamin and mineral supplements (see below). (Note: I am not compensated by Dr. Fuhrman for recommending his products.)

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I recommend an excellent article on zinc by registered dietician Jack Norris, R.D., based in part, on data in the USDA Food Composition Database.

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4. Ensure adequate sources of chromium with frequent consumption of these whole plant foods: whole grains, especially, brown rice and barley (if not gluten intolerant), greens such as broccoli and green beans, mushrooms, nutritional yeast, (non-GMO) corn, potatoes, and Brazil nuts (limit 2/week due to selenium content).

 

5. Although our study did not test for iodine, a mineral necessary for normal thyroid function, I have since come to suspect that iodine deficiency, resulting in low thyroid function, may be playing a role in some vegans who are “failing to thrive.” Consequently, I now recommend all vegans ensure an adequate iodine source by including sea vegetables in soups and salads, as described by Dr. Michael Greger in this short video, “Avoiding Iodine Deficiency” (click the image below to begin play):