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  1. I used to take NOW ADAM vcaps. It is probably one of the best choices. But I am now taking only methylcobalamin weekly and daily D2. I get about 2-3 kg of f+v daily so I really don't need all that extra stuff from a multi. The good thing about NOW ADAM is that it comes in a capsule. You can open the capsule and use only a fraction of it if you want to be safer. Just 1/10 of it will give you more than enough B12 for a day. Or if that is impossible to gauge, you can take 1/2 of 1 every three days or so.
  2. This is about as cheap as it gets for 2000 kcal in a day. Calories are listed after amounts. My grocer sells oats in bulk for $0.39/lb, 10-lb batches of collards for $2.50, and flax for $1.29/lb. Those are hard to beat. Lentils, raw 227g 801.3 $0.40 Oatmeal, dry 100g 333 $0.09 Bananas, raw 1 medium 105 $0.33 Collards, raw 227g 68.1 $0.25 Seeds, flaxseed 30g 160.2 $0.09 Tomato products, canned, paste 1 can (6 oz) 139.4 $0.33 Oil, olive, salad or cooking 22g 194.5 $0.18 Onions, raw 30g 12 $0.10 Celery, raw 30g 4.8 $0.09 Oranges, raw, Florida 1 fruit 64.9 $0.33 Apples, raw, with skin 1 medium 71.8 $0.33 Soy milk, fluid, calcium fortified 1 cup 98 $0.31 total $2.81 summary Energy | 2052.9 kcal Protein | 96.0 g Carbs | 340.7 g Fiber | 117.8 g Starch | 6.8 g Sugars | 71.8 g Fat | 46.4 g Vitamins =========================================== Vitamin A | 19527.6 IU 837% (%RDA met) Retinol | 0.0 µg Alpha-carotene | 634.6 µg Beta-carotene | 11219.6 µg Beta-cryptoxanthin | 360.3 µg Lycopene | 48898.8 µg Lutein+Zeaxanthin | 20997.9 µg Folate | 1614.7 µg 404% B1 (Thiamine) | 3.3 mg 301% B2 (Riboflavin) | 1.9 mg 177% B3 (Niacin) | 19.9 mg 142% B5 (Pantothenic Acid)| 8.9 mg 177% B6 (Pyridoxine) | 3.1 mg 235% B12 (Cyanocobalamin) | 3.0 µg 125% Vitamin C | 210.7 mg 281% Vitamin D | 0.0 IU 0% (need supplement or sun for this) Vitamin E | 20.7 mg 138% Gamma Tocopherol | 16.7 mg Vitamin K | 1226.0 µg 1362% Minerals =========================================== Calcium | 1089.4 mg 109% Copper | 3.1 mg 345% Iron | 29.8 mg 165% Magnesium | 699.7 mg 219% Manganese | 8.3 mg 463% Phosphorus | 2025.5 mg 289% Potassium | 6086.0 mg 129% Selenium | 92.3 µg 168% Sodium | 1537.8 mg 103% Zinc | 17.7 mg 221% Amino Acids =========================================== ALA | 3.8 g ARG | 6.3 g ASP | 10.1 g CYS | 1.1 g GLU | 15.9 g GLY | 3.6 g HIS | 2.3 g HYP | 0.1 g ILE | 3.6 g LEU | 5.9 g LYS | 5.5 g MET | 0.8 g PHE | 4.1 g PRO | 3.6 g SER | 3.9 g THR | 3.1 g TRP | 0.9 g TYR | 2.2 g VAL | 4.2 g Lipids =========================================== Saturated | 6.0 g Monounsaturated | 20.2 g Polyunsaturated | 15.9 g Omega-3 | 7.9 g Omega-6 | 7.8 g Trans-Fats | 0.0 g Phytosterol | 90.4 mg
  3. Nope. You can get your D from a vegan supplement. There is no need to damage your skin, which is the largest organ in the body, in order to maintain adequate D status. The action spectrum for D synthesis is almost identical to the action spectrum for skin DNA damage. Nope. Just five minutes every other day, amounts well below what is necessary for either burning or tanning, have been shown to elevate the matrix metalloproteinases that break down skin collagen. There is no need to tan or burn ever to be significantly damaged. Nope. Lasers and peels can erase some damage, but once the skin is damaged, it cannot be returned to a pristine condition. Prevention is infinitely better than the "cure." Nope. No dietary intervention has ever been shown to provide more than SPF 4. At the same time, protection factors of 6 or more in UVA have not been shown to prevent all signs of skin damage and SPF of 15 or more is recommended to prevent skin cancers. If you wish to prevent photodamage, skin sags, and wrinkles (about 90% of which are from the sun, not from aging) you must protect your skin at all times with a sunscreen that is photostable. More recent recs include SPF of at least 30 and UVA protection factor (PPD or PFA) of at least 10. Because most people fail to apply enough or reapply every two hours, they usually get 1/3 of the protection stated on the label, so it is good to double or triple these protection factors in practice and also to wear hats/visors and wrap sunglasses. These photostable high UVA protection sunscreens are generally only available from overseas sources. Look for mexoryl sx, mexoryl xl, tinosorb s, and tinosorb M in the ingredients lists. Good brands include Bioderma Photoderm and La Roche Posay Anthelios. These also list UVA protection factors. FDA currently has no requirement for UVA protection or photostability. And take your D2 from a pill. It will not cost more than $10 per year.
  4. Advanced glycoxidation end products (AGEs), derivatives of glucose-protein or glucose-lipid interactions, are implicated in the complications of diabetes and aging. Diet can be a significant environmental source of AGEs, which may constitute a chronic risk factor for cardiovascular and kidney damage. AGEs are produced endogenously from the nonenzymatic (haphazard, not requiring enzymes) glycation of proteins, lipids, and nucleic acids. AGEs can also form from lipid peroxidation, to form advanced lipoxidation end products (ALEs). Recent studies have measured that about 10% of diet-derived AGEs are absorbed and correlate with circulating and tissue AGE levels. Dietary AGE restriction resulted in significant reduction of circulating AGE levels and disease progression in animal models of atherosclerosis and diabetes, as well as in diabetic patients with normal renal function and in nondiabetic patients with renal failure. These findings suggest that dietary AGEs may constitute a chronic environmental risk factor for tissue injury. In the following table, foods were prepared for standard cooking times with commonly used cooking methods: boiled in water (100°C), broiled (225°C), deep fried (180°C), oven fried (230°C), and roasted (177° C). Food item AGE (kU/g or /mL of food) Fats: Almonds, roasted 66.5 kU/g Oil, olive 120 kU/mL Butter 265 kU/g Mayonnaise 94 kU/g Proteins Chicken breast, broiled×15 min 58 kU/g Chicken breast, fried×15 min 61 kU/g Beef, boiled×1 h 22 kU/g Beef, broiled×15 min 60 kU/g Tuna, roasted×40 min 6 kU/g Tuna, broiled×10 min 51 kU/g Cheese, American 87 kU/g Cheese, Brie 56 kU/g Egg, fried 27 kU/g Egg yolk, boiled 12 kU/g Tofu, raw 8 kU/g Tofu, broiled 41 kU/g carbohydrates: Bread, whole-wheat center 0.54 kU/g Pancake, homemade 10 kU/g Milk, cow, whole 0.05 kU/mL Milk, human, whole 0.05 kU/mL Enfamil (infant formula) 4.86 kU/mL Apple 0.13 kU/g Banana 0.01 kU/g Carrots 0.1 kU/g Green beans 0.18 kU/g It can be seen that cooked fats are highest in AGEs, uncooked carbohydrates lowest, and cooked proteins, intermediate. Uncooked proteins are also relatively low in AGEs compared to cooked proteins. Using this knowledge regarding AGE sources enables individuals to reduce a previously unrecognized dietary risk factor that contributes to the pathologies in normal aging, diabetes, and kidney disease. AGEs (advanced glycation end products, either exogenous--preformed from the diet, or endogenous--produced in the body) accumulate in the dermis and accelerate photaging. Denatured (cooked) proteins are more likely to glycate once ingested. Cooked fats are worse, Advanced glycation end-products (AGEs) have been reported to accumulate in the dermal skin. AGEs hastened photoaging of the skin by means of active oxygen species such as *O(2)(-), H(2)O(2), and *OH, generated during UVA irradiation. AGEs decrease both hyaluronic acid (HA) synthesis and activity of elastase-type matrix metalloproteinase (ET-MMP). refs: food-- Goldberg T, Cai W, Peppa M, Dardaine V, Baliga BS, Uribarri J, Vlassara H, Advanced glycoxidation end products in commonly consumed foods, Am Diet Assoc. 2004 Aug; 104 : 1287-91, PMID: 15281050 skin-- Okano Y, Masaki H, Sakurai H., Dysfunction of dermal fibroblasts induced by advanced glycation end-products (AGEs) and the contribution of a nonspecific interaction with cell membrane and AGEs., J Dermatol Sci. 2002 Sep;29(3):171-80 There are many more studies. You can google or search pubmed for exogenous glycation or glycosylation. The ill-effects tend to be much more pronounced in diabetics than in normals.
  5. I think 80/20 is best, too. Adherence is easier than for a 100% raw diet. I don't know about others but I no matter how good my intentions, I always blow it first thing in the morning when I put soymilk in my coffee. I see no reason why cooked beans should be avoided. Ditto for cooked sweet potato, some lightly steamed cruciferous vegetables, and even some cooked whole grains. Especially in winter! From the glycotoxins standpoint, cooked fats are the worst, cooked proteins in the middle, and cooked carbohydrate foods, the least bad. The only bad thing about cooked whole grains to me is that they aren't as nutrient-dense as vegetables. Most healthy vegans would do better to increase raw vegetable intake and this usually means decreasing the less beneficial foods. But athletes do need more concentrated sources of calories; whole grains that are cooked can be used to fill the need after lots of raw fruits and vegetables and nuts/seeds and legumes are used.
  6. After lots of reading in the mainstream science it seems to me the benefits are predominantly like so: 1. Greatly increased protection from most types of cancers. If you have been reading the headlines in the past two years or so, you might have noticed that a number of studies found no protection from fruits and vegetables. And this is largely true when the researchers do not separate cooked from raw. On the other hand, when they do, they find high protection from raw, but not cooked vegetables, with most protection coming from leafy greens and when the person's BMI is less than 25. 2. Greatly increased intake of protective phytochemicals--these are the compounds that have no nutrient value but have many other benefits and these tend to be partially destroyed on cooking. Some studies have shown that a small number of chemicals are more available on cooking, such as lycopene because cooking will break down the fibrous matrix and release such compounds while at the same time destroying some of them. But if you actually read the studies, most of them do not compare equial calorie servings of cooked and raw tomatoes. It seems to me that best availability is with raw foods that are blended/pureed. That way you break down the fibrous matrix to release the beneficial compouds without the drawback of partial destruction by heat. 3. Somewhat increased intake of certain vitamins which are damaged or destroyed on cooking. 4. Somewhat increased intake of dietary fiber, this depends on the individual diet however. The high fruit/fat types will not have very high fiber intakes, while the high vegetable/leaf types will. Fiber is very important for cardiovascular and colon health. 5. Greatly reduced exposure to dietary glycotoxins: when you heat protein/fat foods you get advanced glycation end products which have been shown to be damaging to health especially in diabetics. They also contribute to premature aging and a number of other diseases. Also there are some drawbacks: 1. Many raw foodists refuse to supplement with B12 and D2 thinking these are not "natural." 2. Some of them have a hard time getting enough calories, depending on what they eat. This may be particularly true for growing children. 3. Some of them overdo it with fruit and/or fat. 4. Some of them think that raw is all and that there is no need to watch vitamin and mineral intakes. 5. Some of them have this all or nothing attitude and I find that to be magical thinking.
  7. I would find it very helpful if someone could put together a chart of all the vegan multivitamins available without iron along with the daily cost along with some comments about the quantities, added ons, etc. I could do it myself but I am too lazy.
  8. This would be a healthy base with no deficiencies except for D2 and you could probably use some extra B12 also. I'd suggest a supplement for those. You could juice or blend part of the veggies and fruits. You could add some whole grains on top of this if you wished, or protein powder, or more monounsaturated fats, or all three, if you wanted more kcals. And also, I rarely see this mentioned, but you could give preference to the local things in season in your area. That is much better for the planet. sweet fruits 1/2 cup blueberrries 1 cup grapes 2 oranges 1 peach 1 cup pineapple 1 cup strawberries leaves 1 cup napa cabbage 1 cup collards 6 cups romaine 1 cup turnip greens nonleafy veggies, fungi, and nonsweet fruit 3 mushrooms 1 onion 1 carrot 1 red bell pepper 1 baby zucchini 1 cup sweet potato 1 medium tomato legumes 1 cup blackeyed peas 2 cups mung sprouts raw (about 1 cup cooked) 1 cup fortified soymilk fats 1 brazil nut 3 walnuts 1 tbsp olive oil 2 tbsp flax seed kcal: 1581 protein: 53 g fiber 63 g vitamin C: 736 mg d: 92 IU e: 16 mg thiamin 2.3 mg riboflavin 2.2 mg niacin 19.8 mg b6: 3.3 mg folated 1304 mcg b12: 3 mcg pantothenic 9 mg k: 1 mg calcium 1067 mg iron 18.9 mg magnesium 598 mg phosphorus 1134 mg potassium 6520 mg zinc 13 mg copper 3.3 mg selenium 106 mg omega6: 11.5 g omega3: 5.8 g
  9. This happens at very high levels, too. Yes, I do think that the vegan community is very fragmented and there is especially a lot of infighting among those who have the biggest voices. Some people get mean and childish and these are people you'd never expect to see or hear this kind of thing from. I think it's partly passionate idealism and partly the very strong investments in particular belief systems and how best to implement those beliefs. We think we know a lot but there is still so very much that we do not know. I am not one to talk, either.
  10. That was my first thought as well. I absolutely could not date a meat eater.
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