Q: I am a vegan and find I’m suffering from anxiety depression more than I ever have before. I do have a lot on my plate with college loans and one year more to go before I get my degree, working two jobs in a busy college town, and trying to keep my sanity in a house full of other students who are going through the same issues. I know there is a light at the end of the tunnel but I really need some direction. Can you tell me where to begin?
A: There are environmental, ethical and health issues that cause some people to make the switch to partial or full vegetarian diets. There are essentially three types of vegetarian. First, there is the lacto-vegetarian who will consume dairy products but will not eat eggs, the ovo-vegetarian that will consume the opposite — eating eggs but no dairy products, and finally strict vegans that consume a diet that is free of all dairy products, eggs, animal products, fish, poultry, and meat, replacing them with staples that may include cooked dry beans, fruits, vegetables (particularly leafy, green ones), tofu, peas, lentils, peanut butter, nuts and seeds. Some vegans will not eat honey. Many individuals may begin slowly by having a cold salad for lunch with lettuce, avocado, cucumbers, legumes and nuts. And when it comes to dessert, they don’t have to skimp. Fresh fruits or desserts prepared without butter, eggs or albumin are a part of the plan. Food sources of vitamin D include fortified soy milk and rice milk. Calcium, which is necessary for strong bones, is found in a number of food products, including soy milk, tofu with calcium sulfate, broccoli, okra, turnip greens, and orange juice. The recommended intake for calcium for adults between the ages of 19 and 50 is 1000 mg per day. Two tablespoons of blackstrap molasses contain 400 mg of calcium. Calcium -fortified soy or rice milk contain up to 300 mg of calcium. Iodine is vital in any diet. So, as you can see, this portion of the diet is easily attained. In In June 2011 the American Dietetic Association’s food guide pyramid was replaced by My Plate as the government’s primary food group symbol. New recommendations for daily intake according to the USDA include five or more servings of fruits and/or vegetables, three or more ounces of whole grains, three cups of dairy products, and five and one half ounces of lean meat and beans. Fat intake should make up 30% or less of energy intake.
Iodine is an important component of any diet since deficiencies can lead to such disorders as a goiter. Iodine content in food of plant origin is lower in comparison with that of animal origin. Therefore, in using salt, vegetarians/vegans should make sure they use iodized salt. Iron is another necessary component, as are zinc, proteins, omega-3 fatty acids, and vitamin B12. Iron should be consumed in almost twice the amount as recommended for regular diets; zinc can be boosted by eating cheeses for those who will indulge, omega-3 fatty acids may require supplements or fortified foods; and lastly vitamins through a good supplement. It’s easy to interpret that those on a vegetarian form of diet must carefully coordinate their nutritional needs.
Research indicates that vegans appear to consume fewer calories, weigh less, and have a lower body mass index. This diet is cholesterol-free and generally low in saturated fats, appearing to make individuals at lower risk for diseases such as diabetes, hypertension and cardiac issues. Numerous studies show that vegetarians have, on average, significantly higher levels of homocysteine, a main cause of early death, heart disease, stroke, and more. Elevated levels may also be a partial cause of Alzheimer’s disease, neural tube defects, specific eye disorders, thrombosis, and cardiovascular disease.
It is well known that vitamin B12 deficiency causes depression and mental disease. This deficiency can manifest itself in extreme fatigue and brain or mood problems, according to Bridget Benelam of the British Nutrition Foundation. The first manifestation of a B12 deficiency is usually mental disturbances ranging from abnormal mood swings, mental slowness and memory problems ranging from hallucinations and depression to severe psychosis. Physical symptoms may include weakness, fatigue, a rapid heartbeat, jaundice and facial swelling. A vegetarian diet is more susceptible to vitamin B12 deficiency than almost any other kind of diet. And there you have it. I can only recommend you take steps to maintain a degree of normalcy in your life. Then visit your primary care physician, a dietitian and maybe even a nutritionist who can follow you to be assured you are covering all the bases. As for the depression, ask about testing to determine if you are vitamin deficient or need to visit a therapist who can help you sort things out. Good luck.
