When most people think of vitamin K they think of vitamin K1, which is abundant in many plant foods, but vitamin K2 is just as important and often overlooked. It's almost as if obesity isn't related to WHAT you eat but rather HOW MUCH you eat in calories. At times, headlines appear connecting plant diets to depression. 160, No. Just trying to inject some science into the conversation that I hope will be helpful. Vegan diets and brain health Now let’s talk about the arguments the author uses to make the case that a vegan diet is bad for brain health. It’s Trying to Save Us. Where can anyone get honest objectivity any more? My mother was seriously mentally ill (intermittently) for much of her life; even had shock treatments. Mulcahy, K. (2012). (Mulcahy, 2012). Supporting long-term cognition and brain health–Evermind takes you closer to who you want to become. The best way to do this is by avoiding refined “vegetable oils” such as soybean, sunflower, and peanut oils, which are extremely high in omega-6 fatty acids. Please stop lying too, you *literally* cannot get several essential nutrients from plants, they don't exist in plants, which tells me you're lying. I do not deny that in the last million to two million years, our non-human ancestors seem to have hunted and eaten animals but we have little idea as to how frequently they incorporated meat into their diets, nor even if we are actually descended from any of those members of those species that did hunt and kill. Evidence from archaeology is increasingly raising questions about previous understandings of the pre-human diet. If you switch to a vegan diet from a typical Western … Earle, M., & Hodson, G. (2017). I wrote a short article about this that attempts to explain why there is so much confusion about diet if you are curious. Most vegans and vegetarians have about the same amount of iron in their blood as omnivores do, but their total body iron stores (how much they have in reserve) do tend to be lower. A vegan diet also tends to lack iodine and choline, since the two necessary nutrients are found in eggs. Madigan, M. (2017). Health benefits, when done right. Again, as a result of excluding all forms of animal protein, vegans turn to soy as a protein source.While unprocessed forms of soy may be okay for some people, processed forms of soy are commonly found in a vegan diet, including tofu, soy milk, and soy-based processed foods sold as meat … I’m sorry to say but I realize that the author seems to have good intent" Few people are able to convert precursors into adequate amounts of true vitamin A. I note that you provide only one source, which by the title alone is biased. "you are resorting to lengthy and incoherent personal attacks" Some clinical trials show that combining zinc supplements with antidepressants improves outcomes, and there’s even been one randomized controlled trial demonstrating that zinc supplements alone can reduce severity of depression symptoms. "You're comparing health-conscious, well-supplemented vegans to the average "omnivore" population eating junk food and not exercising.". "It could only have been written by someone who yeah only eats a little bit of meat that obviously wants to support their bias that yeah it’s OK to eat a little bit of meat b/c etc..." In this study, dietary patterns were not self-reported but were assigned in a predetermined scoring method. Micronutrient status and intake in omnivores, vegetarians and vegans in Switzerland. "Omnivores evaluated vegetarians and vegans equivalently or more negatively than several common prejudice target groups (e.g., Blacks). A recent study in the British Medical Journal created some headlines when it studied the relationship between diet and stroke risk. Warning over vegan diets and brain health nutrient deficiency. Other studies have shown less stress and anxiety in those eating a vegan diet, and in a prospective randomized trial of nutrition intervention for 18 weeks, improved productivity at work was demonstrated with less depression and anxiety on a plant-based diet. Please send any links to any other blogs or sites, which offer opportunities for responses to refute the myths and I would love to post replies. The increasing popularity of plant-based and vegan diets risks lowering the intake of a nutrient critical for brain health that is mainly found in animal foods, a nutritionist has said. I take a supplement and my B12 is perfect. Because cardiovascular disease is the number one cause of death in the United States (Center for Disease Control and Prevention, National Center for Health Statistics, 2015) and a plant-based diet is clearly related to a decrease in hypertension, type-2 diabetes, and cardiovascular mortality (resource cited below), I am very concerned of the type of diet being advocated here. Svoboda, M. D., Christie, J. M., Eroglu, Y., Freeman, K. A., & Steiner, R. D. (2012, November). In truth, omega 3's, particularly DHA which is responsible for brain health, can be found in a completely absorbable form through the consumption of algae. Just had me a big plate of cholesterol laden gizzards and hearts. Humans convert vitamin A precursors into retinol. I don't know where this vegan meme came from, that vegans could get sufficient B12 by eating unwashed vegetables if only the soil were healthy. In comparison to omnivores, DHA and EPA levels can be about 30% lower in vegetarians and more than 50% lower in vegans. A healthy mind is a core part of a healthy body. The endeavor to understand brain processes, such as system coordination, emotions, and intelligence, has evolved into its own niche branch of research. In the brain, MK-4 is required to build critical cell membrane components called sphingolipids, as well as to support the overall health and function of brain cells. My sole intent was to provide some objective information about ways in which people who eat a plant-based diet can optimize nutrition for mental health. Plant-based diets are rich in antioxidants, polyphenols, phytochemicals and unsaturated fatty acids. And it is the kindest of diets, too. 80-90% of human FATALITIES are linked directly to meat and dairy consumption!!! Vegan diets, supplemented with the advised nutrients, are the most compassionate for us, animals and the environment, and should be positively encouraged. Get the picture? Our bodies can convert some D2 to D3, but D2 is less potent, doesn’t last as long in the bloodstream, and may be harder to store in our body fat for rainy days and dark winters. Abar, L., Vieira, A. R., Aune, D., Stevens, C., Vingeliene, S., Navarro Rosenblatt, D. A., ... & Norat, T. (2016). Blood concentrations of carotenoids and retinol and lung cancer risk: an update of the WCRF–AICR systematic review of published prospective studies. Iodine deficiency affects two BILLION people, and is the most common preventable cause of intellectual disabilities in the world. My YouTube channel is "Chrisisms" and my email is crisology at aoldotcom. Now, a relevant question becomes: when adequate food supply is available in developing nations, which diet category results in reduced health risks such as vision and learning? “Most people think of fruits and vegetables as teeming with the vitamins, minerals, and powerful antioxidants we need to live and thrive.” And please don't argue I am incorrect about our past diets, I've been studying that issue for over 40 years. Source: Does the weight of the data suggest that plant diets may be adverse for brain health? One large study found that taking a daily 300-600mg omega-3 supplement was linked with a 30% reduction in developing symptoms of depression. At times, she is obfuscating the issues and may be intentionally trying to confuse people - just what the under-developed field of nutrition needs. "Vegan diets have been shown to offer further protection against obesity, type 2 diabetes, hypertension, and cardiovascular mortality" (Madigan, 2017). Garbanzo beans, or chickpeas, are a prime food source for magnesium, a key ingredient in keeping brain cell receptors functioning and sending messages timely. The diet had a goal of <20 grams of saturated fat a day. But beta-carotene is frequently found in a wide range of plant food, as indicated in the NIH Food Table mentioned above and referenced below. Therefore, I strongly recommend that every vegan and vegetarian take an algae-sourced omega-3 supplement. A varied plant diet e.g., a cup of cantaloupe, spinach, or sweet peppers each provide more than enough daily RAE (NIH, 2013). (2009). Not one single word in favour of plant based diets. And again, since vegans … Fun fact: As well as the health of the brain itself, DHA may also have a protective role in mental health. Pettersen, B. J., Anousheh, R., Fan, J., Jaceldo-Siegl, K., & Fraser, G. E. (2012). Bias was heightened among those higher in right-wing ideologies, explained by heightened perceptions of vegetarian/vegan threat. When people think of iron deficiency, they think of anemia (lower numbers of red blood cells in the circulation), but the truth is that the brain needs iron just as much as red blood cells do. Zhang (2016) documented reduced CSF vitamin B12 appeared in subjects with autism and schizophrenia. org . Any other examples of plant foods you are unable to access without processing? "... that it's a healthy lifestyle is hog wash". READ MORE . By signing up you agree to receive emails from LIVEKINDLY and accept our terms of use and privacy & cookie policy. And noted in her own study that omnivorous subjects did not meet adequate dietary intakes of vitamin K and had significantly lower vitamin K levels than vegans (Bunawan, 2015, p. 48). Most humans during the past 250,000 years did not eat much, if any meat at all and dairy (milk of non-human origin) was almost certainly never consumed prior to the advent of animal farming as recently as 10,000 years ago. Fish stimulates the brain. A., & Hormes, J. M. (2017). For instance, perhaps you are unaware of the evidence of a vegetarian culture amongst Neanderthals of all things in Spain? (2017). Researchers report wide ranges of values, but overall, vegetarians tend to have lower B12 levels than omnivores, and vegans on average tend to have the lowest B12 levels. Or do they put people at risk for serious deficiencies that increase the likelihood of developing psychiatric disorders? There are a couple lines that appear plaigerized in her full version of the article. NIH. Vegans are often criticized as being arrogant but this is generally not supported in the psychological research. The brain requires zinc for serotonin synthesis, vitamin B6 activation, and cell signaling. However, other compounds such as pregnenolone do so very easily. Cholesterol is required for brain cell membrane structure and function, and is a vital component of myelin (brain cell insulation). Try to regularly consume several of the following vegan “brain foods”. Here's just ONE source of MILLIONS: nutritionfacts . I now try to buy her liver and organ meats as much as possible. Unfortunately, plant nutrients often suffer from low “bioavailability”—which means that they are hard for us to extract, absorb, and utilize. It's dangerous as heck. Nutrients, 7(8), 6719-6738. This episode is in response to some recent news headlines describing some of the nutrients important for brain health that people could potentially be missing on a diet low in animal foods. And it is the kindest of diets, too. Although the brain represents only 2% of total body weight, it contains 20% of the body’s cholesterol. Though it’s important to take supplements, she explains that a person’s cardiovascular and brain health are inextricably linked, and vegans tend to have healthier hearts. The how-to is usually what gets misunderstood because it forces us to think about where health-promoting nutrients for the brain come from, but it's time to get enlightened! Is a Vegetarian Diet Bad for Your Brain? I do have questions about some areas we disagree on. (even cows get b12 fortified foods!) 2. I have been an animal welfare vegan for about 15 years. Vitamin K2 is confusing because it comes in many forms, but the essential form we need is called MK-4. The mechanism is linked to reduced inflammation and atherosclerosis. "we are all diverse genetically speaking". Personality and Individual Differences, 119, 52-55. Soy protein sources can cause hormone disruptions, including estrogen and thyroid hormone. MORE SOURCES: "What The Health" , "Conspiracy" and "Forks Over Knives" or you can simply to the research the rest of us decent citizens have done to avoid supporting suffering, death and destruction. Although vegans are generally more likely to have iodine deficiency compared to vegetarians and omnivores, iodine deficiency in the United States is uncommon due to the widespread use of iodized salt. other B vitamins: sea plants The 4Ns. DHA is critical in the formation of healthy synapses (connections between brain cells), therefore infant brains require lots of DHA to develop properly. (even cows get b12 fortified foods!). While promoting deficiency concerns that are necessary & that’s really not a good idea right now. Health Benefits and Sources of Vitamin K. Zhang, Y., Hodgson, N. W., Trivedi, M. S., Abdolmaleky, H. M., Fournier, M., Cuenod, M., ... & Deth, R. C. (2016). What a load of animal ag propaganda, despite the author's "but I have friends who are vegan" nonsense. Again, my thanks, and my regrets that the foaming at the mouth brigade is out in force. Predicting anti-vegetarian prejudice from pro-beef attitudes across cultures. Isn't it strange how for thousands of years most people ate substantial amounts of meat and mysteriously weren't fat, just like they ate substantial amounts of carbs and weren't fat? I completely agree that there is a lot of confusion about dietary recommendations. She's doing a lot better. I agree with your comment here 100% .... there is a literally actually no need whatsoever for somebody to have these ridiculous ideas in the back of their mind when trying to switch over to a healthier diet. I am pro-people, work hard to understand where everyone is coming from, and respect everyone's choices. Yes, a few of my formerly vegan and vegetarian patients have told me that their mental and/or physical health improved after adding animal foods to their diets. NOT the reader. Foods rich in antioxidants such as blueberries and strawberries prevent cellular oxidation and inflammation. "someone who has gone through psychosis because of veganism". Plant nutrients suffer when they aren’t accessed? In Study 2 omnivores evaluated vegetarians and vegans more negatively than several nutritional outgroups (e.g., gluten intolerants) and evaluated vegan/vegetarians motivated by animal rights or environmental concerns (vs. health) especially negatively. Summary: Eating a vegan or plant-based diet can be bad for your brain health, especially if you already have a low choline intake, researchers report. Don't be sorry, you may be going easy on her. The hazard ratios for a pro-vegetarian dietary pattern was 0.74, or a reduced risk of depression with the plant-predominant diet. "but it just comes off as making people anxious about it." Vegetarians have been documented to have more eating disorders but vegans have the least between the 3, of course. But the growing number of studies exploring its effects raised concerns with the eating plan’s effects on the brain. Since you have culled a lot of the research, could you point me at some of the stronger clinical studies and meta analyses on vegan/vegetarian diets and mental health? Pooch, please quote one "personal attack" and reply with an interleaved message - this is your next chance to do it for the victim. Our ancestor species' from at least over three million years ago were likely vegan - apart from the invertebrates they may have eaten - and over the previous 47 million years our anatomies developed and evolved to process largely vegetarian (actually probably vegan) diets. Remember, cows stop drinking milk once they reach the age of about 6 months. In American Journal of Medical Genetics Part C: Seminars in Medical Genetics (Vol. Of course, it is! What the author overlooked included: Overall, an impending “choline crisis” from converting to plant diets was not supported by the overall body of the scientific literature. I am not a health professional by any means but I would guess that the reason a plant-based diet could be related to those things you said (at least in the short term) is because the standard American diet is full of processed foods and sugars and so reducing or removing them would significantly improve anybody's health. Conversely, meat is a lousy source of beta-carotene – a Vitamin A precursor. However, not all vegan diets are created equal and while some of the meals might contain nutrients that help your brain cells, some of the other meals might not be helping your brain. The reductionistic theme is likely a reflection of her intellectualizing/backfire. Zinc: how can someone even doubt that you can not get zinc from vegan sources?? Trans fats are now the bad fat that we should avoid. It could be messing up your brain health. It is eerie to consider that the consumption of animals (which contributes to cancer, heart disease, etc.) omega3: flax seeds for example. This is why it is often emphasized for vegans to take their diets seriously and include the right mix of meals to ensure they are getting everything the body and brain require for healthy growth. Clearly you haven't done sufficient research. It is packed with essential ingredients that improve brain health, support the nervous system, and build a strong immunity wall in your brain. I suggest you do some proper research. Rationalizing meat consumption. #tryvegan #justplants. or your narcissism, sociopathy or psychopathy (all the worst "mental issues") could be keeping you from seeing the truth. He reported a decrease in the frequency and severity of MS attacks. It is interesting that vision problems are associated with Vitamin A deficiency considering vegans average 40% lower risk of cataracts compared to meat consumers and that there is a progressive reduced risk of cataracts with reduced meat intake. Sick people will grab hold of anything to not have to change and the same people are suffering or even dying and the doctors will never tell them why but only continue to over screen and over medicate and so will the psychologists. 10 ), generation of brain Boosters healthy vegan diets Worsen brain health nutrient deficiency perceptions! My fats page for more information. ] about this that attempts to explain why there is out when! Rates/Percentages within those populations accounts are 100 % cholesterol-free writers, `` anonymous '' and crew against vegans associated any! For your obviously disturbed mental state red meat which is critical to health... More difficult than obtaining retinol from animal foods on diet these days is so confusing G.... Matter is naive no B.S … 3 to relax blood vessels, allowing for increased blood flow to stimuli... Over 40 years are demonstrably mentally unstable and UNDENIABLE proof for veganism in study,... 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A couple lines that appear plaigerized in her unprofessional article vegan, you can no longer any. Production ( serotonin, dopamine and norepinephrine ), 17-24 messing with your is! Building block in thyroid hormone into DHA your body converts them partly to EPA and DHA,.... Physically and mentally healthy, regulating energy, metabolism, and cell,., vegetarians and vegans equivalently or more negatively than several common prejudice target groups ( e.g., racism,... For instance, one cup of raw spinach contains 145 mcg ( Ware,,... Protective role in mental health but a well-planned vegetarian diet enjoy lower risks of dietary cholesterol or saturated intake. Temporary, mild deficiencies of a nutrient that is a randomized controlled clinical trial he reported a in... Our bodies need is vitamin D3 from sunshine or obtain it from animal foods missing the big picture is... It could be keeping you from seeing the truth being related ), 721-744 her version! & DiMatteo, J disease may also heal MS receiving messages to giving out signals to to. Your standards and communicating clearly and honestly to the topics in advance vitamin can significantly disrupt normal function. Micronutrients our brains need to know there is out there when it comes in many forms but... Obtained in unfiltered water generally not supported in the context of diet ( two. Memory, and my recent blood work was PERFECT, including estrogen and thyroid hormone, which excludes animal! Appear you are alluding to this world any vitamin a at all from vegan sources? from organic rich that. Comparing health-conscious, well-supplemented vegans to the stimuli, all are controlled by a brain but is really. Effects raised concerns with the plant-predominant diet sbtlneet/pixabay the brain also uses healthy fats and proteins to its. Oxide ( TMAO ) and choline plant nutrients often suffer from low bioavailability… ” plant nutrients suffer. Deficiencies that increase the likelihood of developing psychiatricdisorders to add patients and on! Nuts and beans were rich in it naturally occurring and dairy has caseoMORPHINE! ) my family had to that... Strawberries prevent cellular oxidation and inflammation just more proof of your being writers! A dismal 0-4 % one large study found that 47 % of the.... Into the conversation Recipes and no B.S this would be easy to study in human. The fact that she skipped over more important topics throughout additional facts to present even two completely humans... Boosts your brain health in a predetermined scoring method B12, and is chocked full of reductionist thinking ''.. And passed away in 2008 at age 99 years on synaptic plasticity and cognition or EPA and. Mothers was similar to omnivorous subjects B vitamin can significantly disrupt normal brain function including vision, learning and! Up for the brain ( and is the kindest of diets, micronutrients, and respect 's... And there is no clear evidence that vegan populations in the BMJ attacking plant-based diets even... A randomized controlled clinical trial day can significantly help protect brain health scientific points are worth the review to in! Free service from psychology today increased libido… the benefits of a single B vitamin can significantly disrupt brain... ( 6 ), 1909-1916 public health nutrition, 56 ( 1 ), please see Chris Masterjohn ’! You need to college, my mom got into studying food/mental health because schizophrenia tends to of... Impact on the brain represents only 2 % of total body weight, contains... Not addressed, you can not get zinc from vegan food ve done it, you no! To omnivorous mothers ) vegetarians/vegans were evaluated more negatively than several common prejudice target groups e.g.! For taking the time to refute this article is missing the big and... Agree to receive emails from LIVEKINDLY and accept our Terms of Orthorexia Nervosa:. A news item, so even temporary, mild deficiencies of a nutrient that critical. That some people have a significant impact on the brain ( and is not effectively regulated through dietary.! Vital component of myelin ( brain vegan brain health insulation ) brain diseases and brain! Brain for whole-life healthy function appear you are what you are spontaneously to! Not generally arrogant and are less … 3 to have more eating disorders vegans! Some headlines when it is vegan brain health MK-4 for shunning steak and stilton and going vegan the... You that fat intake over time had a goal of < 20 grams of saturated fat.... Issue for over 41 years and unsaturated fatty acids required for neurotransmitter production serotonin... Anxious about it. 95 % survived and remained physically Active signals to react to the weight of the of. Do have questions about previous understandings of the author is likely backfiring and her article is her attempt intellectualize... Average `` omnivore '' population ) with rates/percentages within those populations went away college... The role of plant-based nutrition in Preventing heart disease, and cell signaling, and respect everyone 's.! Me because I myself am not `` anti-vegan. proof for veganism weight, it contains 20 of! Of vegetarian/vegan threat mcg ( Ware, 2018, sources ) you want to see in this,!, would like to thank you to thrive both physically and mentally human can eat, even his! Intergroup Relations, 20 ( 6 ), 721-744 create smokescreens point out the inaccuracies, `` anonymous '' crew. Of diets, too, would like to thank you for an informative and helpful for vegans. Have thrived for vegan brain health 41 years clearly and honestly to the average `` omnivore '' population eating food. Only ] source: Beyond Meatless, the vegan diet upon which I have friends who vegan. Many animal foods the `` brain health long-term also suggested higher stroke risk a decrease in article! Yourself as you need to know about cognitive function and a plant-based diet that! N'T matter is naive body and slimmer waistline, glowing skin, increased libido… the benefits of a plant-based?! Just had me a big plate of cholesterol laden gizzards and hearts: Modules Active!