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October 2007 - Being Vegetarian

I started out as a student vegetarian, admittedly because it was cheaper but also because a college friend of mine was vegetarian and her food was always delicious and interesting. I spent my early vegetarian days eating a lot of lentils and dairy products and a certain amount of soy-based products like many who transition from a meat-based diet. At that time my main reason for being a vegetarian was my dislike of how animals are kept and killed.

Moving to Switzerland saw a new start to my vegetarian phase. I soon took the decision to become a lacto-vegetarian, someone who eats dairy products (one fondue a year is a must, even though my mucus levels increase afterwards!) . However, most of my food is now plant-based, so closer to that of a vegan. My reasons have also changed. One of main reasons I now choose to be vegetarian is simply because of how good I feel and the amount of energy I have when I eat this way.

As a vegetarian, the queries raised are very close to my heart. The first asked for "sources of Vitamin B12 for vegetarians and vegans"?
My response: This is often a concern of those who decide to take the vegetarian path. However, it's important to understand a couple of points.
1.B12 is produced by bacteria. There are bacteria growing on plants and animals. We also have B12 producing bacteria in our body. For example, bacteria in the mouth area produce a small amount of B12 as do those located in the small intestine and large intestine. 2.B12 absorption starts in the stomach. Good levels of digestive juices are needed for anyone to assimilate the B12 from their food. A certain amount is also reabsorbed from the bile and assimilated from the small intestine. If you want some food sources of B12 for vegetarians, then know that dairy products alone provide enough for lacto-vegetarians. For vegans, the main sources are their own bacteria as well as B12 bacteria on vegetables, especially root vegetables. Also, as a healthy vegetarian, you will assimilate enough B12 by eating a higher percentage of your food raw. If you're really concerned about your B12 intake and it makes you feel better, you can take a common multi- vitamin or B-12 supplement.

The second query was about "sources of the essential fatty acids Omega-3 and -6 (EFAs), for vegetarians and vegans" and "how to take care of the proportions of the two"?
My response: EFAs are important for many reasons, including good cardiovascular health. Good vegetarian/vegan sources include flax (or linseed) oil, hemp oil and, in certain cases, pumpkin and walnut oil. Flaxseed oil is fine for therapeutic use but in the long term it can lead to an imbalance in omega 3. You should also be careful about its source as it is delicate and goes rancid quickly. It should be stored in the refrigerator. Hemp oil contains a more balanced ratio of omega-3 and omega-6 fatty acids making it a better option for maintaining a healthy EFA balance in the long term. Pumpkin oil is difficult to obtain and the ones that we buy commercially often contain little or no omega 3. Walnut oil is also considered to have a a good ratio but is difficult to find fresh. The ideal ratio of omega-3 to omega-6 is 3:1. However, it is generally 20:1 in contemporary diets although this ratio differs from case to case. One quick way to know if you're getting enough EFAs is to see how your skin feels. If it is soft and velvety to the touch you're getting enough. If it is dry, then you may need to consume more. As in all cases, you can increase your absorption of these nutrients by preparing your body to receive them and focusing on their assimilation into your body when you eat these foods.

Reference sources
Fats that heal, fats that kill by Udo Erasmus
Conscious Eating by Gabriel Cousens

Copyright © 2007 Janet Gomez All rights reserved
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