Vegetarian-Specific Nutritional Requirements

Vegetarian diets are healthy, nutritious, low-fat and offer high fiber which may provide health benefits for people of all ages. People come to a vegetarian diet for a multitude of reasons. While a larger number of Vegetarians in the past migrated to this diet due to animal rights, environmental impact or religious beliefs, many today are becoming vegetarian due to its wide ranging health benefits.

The key to a successful vegetarian diet is appropriate planning. Not all vegetarian foods are healthy. While refined foods such as potato chips and mac and cheese can be vegetarian, they don’t provide complete nutrients. There are six key components to consider for proper nutritional balance; protein, iron, EFA’s, calcium, zinc, vitamin B12 and D which can be found in food or in supplement form. Even while eating the healthiest vegetarian foods, you still need to be sure you're getting enough nutrients and calories in proper balance. For instance, too much fiber from vegetables in a diet can interfere with mineral absorption.

Most people require about 0.8 grams of protein per kilogram of body weight, or about 58 grams of protein per day for a 160-pound adult. Vegetarians and vegans may need 10–20% more protein in their diets to compensate for the lower digestibility of plant-based protein. Legumes, soy products, grains, nuts, seeds, and protein shakes are excellent vegetarian sources of protein.

The RDA of iron for vegetarians and vegans is 1.8 times higher than for non-vegans: 27mg versus 15mg. This is because iron from plant foods are not as bio-available as iron from animal sources. Although iron is usually adequate in vegetarians and vegans, athletes, young and pregnant women should pay special attention to make sure their needs are met. Legumes, chickpeas, adzuki beans, lentils, kidney beans, nuts, seeds, whole grains, quinoa, vegetables, dark leafy greens, dried fruits, and supplements offer vegetarian sources of iron.

Essential fatty acids, known as EFA’s, are essential to health and the body does not manufacture them. EFA’s must be obtained from food or supplements and vegetarians tend to have lower blood levels of both EPA and DHA. Omega-3's from EPA and DHA are important to help maintain cell membranes of the brain and eyes, heart health, strong bones, diabetes health, and for regulating bodily processes. If you are pregnant or breast-feeding, consider supplementing with DHA to help with brain and central nervous system support. To balance the omega 6 to omega 3 ratios, decrease corn, soy and grape seed oils. Micro algae, flaxseed oil, hempseed oil, walnuts, chia seeds, and supplements offer vegetarian sources of EFA’s.

It is challenging to maintain adequate levels of vitamin B12 on a primarily plant-based diet. Because low levels of this vitamin may increase disease and can have a negative impact on cardiovascular health, supplementation with vitamin B12 is strongly recommended. This is especially true for pregnant and lactating women for whom optimum vitamin B12 intake is crucial. Fortified foods such as meat substitutes, cereals, non-dairy beverages, nutritional yeast, and supplements offer vegetarian sources of vitamin B12.

Calcium is essential for overall body health, proper muscle and nerve function, and strong bones and teeth. Vegetarians and vegans may have lower calcium levels and lower bone density. Low protein can also contribute to low bone density. Broccoli, kale, collards, okra, Chinese greens, tofu, soy beverages, sesame seeds, almonds, legumes, dried figs and calcium-fortified foods are excellent food sources of calcium. Multi-vitamins may include enough calcium for your needs; if not, you can take a separate supplement, which might be paired with vitamin D or magnesium to help your body assimilate the nutrients. Supplements should provide only the amount missing from food—calcium overload can be toxic. The RDA for calcium is 1,000 milligrams daily for women up to age 50 and men up to age 70.

If you're a vegetarian or vegan who spends time indoors or lives in a northern climate, you may have low vitamin D levels. Vitamin D can be produced by exposure to the sun during warm months: 10–15 minutes on face and forearms for people with fairer complexion or 30 minutes to 3 hours for people with darker complexions. During cold months, you will likely have to depend on fortified foods or supplements. Sun, fortified beverages, cereals, and supplements offer vegetarian sources of vitamin D.

Plant foods tend to be lower in zinc concentrations than animal foods. The bioavailability of plant-based zinc is lower than from animal products. Deficiencies in zinc may be common in vegetarians, especially if they consume a lot of wheat bran and soy, as well as tea, chocolate and coffee. Legumes, nuts and seeds, whole grains, wheat germ, and supplements offer vegetarian sources of zinc.

When choosing supplements, be sure to look for appropriate labeling and avoid gelatin because it is derived from cattle and pigs. Be sure to look for capsules and softgels labeled veggie-caps. A good multivitamin can help to add overall nutritional coverage to your diet. In addition to calcium, vitamins D and B12, it can contain essential nutrients such calcium, vitamin D, vitamin B12, as zinc, iodine, and iron that you may be missing. Digestive enzymes and probiotics can help with good bacteria that may enhance digestion and absorption of nutrients from both supplements and foods.

Mona Claypoole - Director of Marketing and Wellness Support

Natural Alternatives for Herpes and Shingles

The virus that triggers chickenpox can also cause shingles, also called herpes zoster. Once you have had chickenpox, the virus can lay dormant in the nerve roots. Some people may never get shingles, others it will appear when stress, injury, medicines, or aging weakens the immune system. Shingles symptoms can include headaches, dizziness, weakness, flu like symptoms without a fever, or light sensitivity. You may also experience nerve pain, tingling, itching, and a rash which may turn into clusters of fluid filled blisters that will crust over in 2-4 weeks. Shingles are no longer contagious once the rash has developed crusts and the risk of spreading the virus is low if the rash is covered and hands are washed frequently.

Herpes, like shingles, is a virus that can lay dormant in the nerve roots and appears periodically. Herpes simplex 2 appears on the genitals, herpes simplex 1 appears around the mouth in the form of fever blisters or cold sores. Fatigue, sun exposure, irritation of the skin, emotional stress, physical stress and weakened immune system can be triggers to reactivate the virus. Some experience outbreaks once a year or less, while others may get them every few weeks.

Dietary changes may help inhibit the herpes and shingles virus. A diet high in lysine which is found foods such as red meat, yogurt, potatoes, brewers yeast, poultry, fish, and dairy and low in arginine which is found in nuts, peas, cereals and chocolate may help prevent or manage outbreaks. Good nutrition, supplements, homeopathic remedies, essential oils, regular sleep, exercise and stress-reduction techniques may also help prevent outbreaks. Natural alternatives and supplements are available to help relieve the symptoms, build the immune system and keep skin sores clean.

Supplement Support

• Olive Leaf may help prevent outbreaks.  It may also help to kill bacteria, Candida albicans and E. coli.
• Oil of Oregano may help strengthen the immune system.
• Monolaurin may help reduce the frequency and severity of outbreaks with immune boosting benefits.
• Beta-carotene, zinc, vitamins D, B, B6, and C with flavonoids all support the immune response and help fight viruses.
• L-lysine helps to minimize outbreaks.

 Topical Solutions

• Oregano Oil may help prevent outbreaks and symptoms with antimicrobial properties.
• Grapefruit Seed Extract liquid helps minimize the virus and has antimicrobial properties.
• Witch Hazel is a great astringent and has a drying effect to help avoid spreading. 
• Aloe Vera helps with the healing process.
• Hydrogen Peroxide helps eliminate the virus in the mouth (gargle with three parts water and one part hydrogen peroxide).
• L-lysine may help inhibit the reproduction of the virus. 
• Vitamin E and Lemon Balm may help reduce the duration or severity of outbreaks.

Homeopathic Remedies

• Dulcamara helps with sore, itchy skin eruptions.
• Natrum Muriaticum helps with burning, puffy blisters on lips.
• Rhus Toxicodendron helps with mouth irritations and red, blistered, itchy skin.
• Sepia helps with itchy skin and healing.
• Rananculus helps with nerve pains and itching.

Oils

• Grape Seed Oil helps with healing and relief of symptoms.
• Tea Tree Oil may help to disinfect sores and is drying.
• Coconut Oil may have antiviral and antibacterial properties.
• Chamomile and Bergamot Essential Oil may help reduce inflammation and disinfect cold sores.
• Sage and Geranium Essential Oils may help healing and relief of symptoms.
• Peppermint and Eucalyptus Essential Oils may help with pain and has antiviral and antibacterial properties.
• Myrrh Essential Oil helps reduce inflammation and may help to stimulate the immune system.  

Aromatherapy Recipe for Herpes/Shingles

20 drops Aura Cacia Chill Pill essential oil blend

6 drops Geranium essential oil

Aura Cacia Precious Essential sandalwood oil with jojoba essential oil blend

Fill a roll-on with Precious Essential Oil Sandalwood, then add 20 drops of Chill Pill, and 6 drops of Geranium. Apply to the affected area a few times per day.

Mona Claypoole - Director of Marketing and Wellness Support

Enterovirus

Non-polio enteroviruses are very common viruses. About ten to fifteen million people are infected in the United States annually. Anyone can get infected with non-polio enteroviruses. Infants, children, and teenagers are more likely to get infected and become sick because they don’t yet have immunity (protection) from previous exposures to the viruses.

Most people who get infected with non-polio enteroviruses do not get sick. Mild illness, like the common cold may occur with symptoms of fever, runny nose, sneezing, cough, skin rash, mouth blisters and body aches. Some may get very sick and have infection in the heart, brain or even become paralyzed. Infants and people with weakened immune systems have a greater chance of having these complications. Newborns infected may develop sepsis (infection of the blood and other organs). Enterovirus infections may assist the development of type 1 diabetes in children.

There is no specific treatment for non-polio enterovirus infection. People with mild illness caused typically only need symptom treatment and usually recover completely. Supplements that help with immune boosting, cough and cold symptoms, and anti-viral support may offer some relief.  However, some illnesses caused by non-polio enteroviruses can require hospitalization. If you are concerned about your symptoms, you should contact your health care provider.

You can get infected with non-polio enteroviruses by having close contact with an infected person or touching objects or surfaces that have the virus on them and then touching your mouth, nose, or eyes. The virus can be found in feces, saliva, nasal mucus, sputum, and blister fluid. In the US, people are more likely to get infected in the summer and fall.

Non-polio enterovirus can be shed (passed from a person's body into the environment) in your stool for several weeks or longer after you have been infected. The virus can be shed from your respiratory tract for one to three weeks or less. Infected people can shed the virus even if they don't have symptoms.

There is no vaccine to protect you from non-polio enterovirus infection. Since many infected people do not have symptoms, it is difficult to prevent non-polio enteroviruses from spreading. You can help protect yourself and others from non-polio enterovirus infections by washing hands often with soap and water, avoid contact with those who are sick, and cleaning and disinfecting surfaces.

- Mona Claypoole, Director of Marketing and Wellness Support