nuts and seeds, and whole grains. The science seems to validate this, since, upon nutritional
analysis, all the nutrients—amino acids, vitamins, minerals, and essential fats—can be found
within a broad-based, unprocessed, vegan diet.With a source of supplemental vitamin B-12 (produced by microorganisms) to compensate for
the losses of intake from previous natural sources, like water from open streams and wells and
unwashed vegetables, these people demonstrate that a vegan diet is the best dietary style for
them, and I have no reason to dispute their claim. To me, their apparent vitality and lack of
disease states are powerful validations of a whole-food, plant-based diet as a nutrient-rich “fuel
mixture” to nourish the human body.However, despite the theoretical nutritional adequacy of a completely vegan diet, not everyone
who attempts to nourish themselves without consuming animal products seems to do so
successfully. After months or years on a vegan diet, but without knowledge of some basic
nutritional principles, people can find themselves lacking in vitality and muscular strength.
Sometimes they have physical signs, such as dry skin, cracking fingernails, and lack of muscle
mass.Many of these people have consulted me over the years, seeking guidance in optimizing their
vegan diets. In many cases, the cause is obvious: their diet revolves around devitalized, overly-
processed foods, such as veggie-burgers, soymilk, and non-dairy cheeses, yogurts, and “ice
creams.” Such synthetic foods are nutrient-poor and excessively high in sugar and sodium, while
lacking fiber and the phytonutrients that whole, unprocessed, nutrient-rich fruits, vegetables
and legumes, whole grains, nuts and seeds provide.Many of these people soon find themselves thriving when they eliminate the lifeless “junk
foods” and transition to a truly health-supporting vegan diet, such as described in Becoming
Vegan by Vesanto Melina, R.D.^154 ; Preventing and Reversing Heart Disease by Caldwell Esselstyn,
M.D.; and Eat to Live, by Joel Fuhrman M.D.For others, detecting and correcting deficiencies in trace minerals or omega-3 fatty acids can
provide the “missing link” that allows them to achieve the good health and vitality that they
seek. The balance of omega-3 to omega-6 fats can be determined with a drop of blood on a card.(^155) If a deficiency of omega-3 fats is found, increasing intake of walnuts, flax, and green
vegetables is indicated; and if necessary, supplementation with 300 mg of algae-derived DHA
daily helps.
(^154) Becoming Vegan by Vesanto Melina, R.D http://www.nutrispeak.com.
(^155) Fatty Acid Profile “Blood Spot.” Metametrix Clinical Laboratory 3425 Corporate Way, Duluth, GA 30096 USA. (800)
221 - 4640