"It's Your Health!"

Is an All Veggie Diet for You?

Diet composition and nutrition

(From Wikipedia)

Western vegetarian diets are typically high in carotenoids, but relatively low in omega-3 fatty acids and vitamin B₁₂.^[74] Vegans can have particularly low intake of vitamin B and calcium if they do not eat enough items such as collard greens, leafy greens, tempeh and tofu (soy).^[75] High levels of dietary fiber, folic acid, vitamins C and E, and magnesium, and low consumption of saturated fat are all considered to be beneficial aspects of a vegetarian diet.^[76] A well planned vegetarian diet will provide all nutrients in a meat-eater's diet to the same level for all stages of life.^[77]

Protein

Protein intake in vegetarian diets is lower than in meat diets but can meet the daily requirements for most people.^[78] Studies at Harvard University as well as other studies conducted in the United States, United Kingdom, Canada, Australia, New Zealand, and various European countries, confirmed vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed.^[79]

Iron

Vegetarian diets typically contain similar levels of iron to non-vegetarian diets, but this has lower bioavailability than iron from meat sources, and its absorption can sometimes be inhibited by other dietary constituents.^[80] According to the Vegetarian Resource Group, consuming food that contains vitamin C, such as citrus fruit or juices, tomatoes, or broccoli, is a good way to increase the amount of iron absorbed at a meal.^[81] Vegetarian foods rich in iron include black beans, cashews, hempseed, kidney beans, broccoli, lentils, oatmeal, raisins, spinach, cabbage, lettuce, black-eyed peas, soybeans, many breakfast cereals, sunflower seeds, chickpeas, tomato juice, tempeh, molasses, thyme, and whole-wheat bread.^[82] The related vegan diets can often be higher in iron than vegetarian diets, because dairy products are low in iron.^[76] Iron stores often tend to be lower in vegetarians than non-vegetarians, and a few small studies report very high rates of iron deficiency (up to 40%,^[83] and 58%^[84] of the respective vegetarian or vegan groups). However, the American Dietetic Association states that iron deficiency is no more common in vegetarians than non-vegetarians (adult males are rarely iron deficient); iron deficiency anaemia is rare no matter the diet.^[85]

Vitamin B₁₂

Vitamin B₁₂ is not generally present in plants but is naturally found in foods of animal origin.^[3][86] Lacto-ovo vegetarians can obtain B₁₂ from dairy products and eggs, and vegans can obtain it from manufactured fortified foods (including plant-based products and breakfast cereals) and dietary supplements.^[3][87][88] A strict vegetarian diet avoiding consumption of all animal products risks vitamin B12 deficiency, which can lead to hyperhomocysteinemia, a risk factor for several health disorders, including anemia, neurological deficits, gastrointestinal problems, platelet disorders, and increased risk for cardiovascular diseases.^[3][4] The recommended daily dietary intake of B₁₂ in the United States and Canada is 0.4 mcg (ages 0–6 months), rising to 1.8 mcg (9–13 years), 2.4 mcg (14+ years), and 2.8 mcg (lactating female).^[86] While the body's daily requirement for vitamin B₁₂ is in microgram amounts, deficiency of the vitamin through strict practice of a vegetarian diet without supplementation can increase the risk of several chronic diseases.^[3][4][86]

Fatty acids

Plant-based, or vegetarian, sources of Omega 3 fatty acids include soy, walnuts, pumpkin seeds, canola oil, kiwifruit, hempseed, algae, chia seed, flaxseed, echium seed and leafy vegetables such as lettuce, spinach, cabbage and purslane. Purslane contains more Omega 3 than any other known leafy green. Olives (and olive oil) are another important plant source of unsaturated fatty acids. Plant foods can provide alpha-linolenic acid which the human body uses to synthesize the long-chain n-3 fatty acids EPA and DHA. EPA and DHA can be obtained directly in high amounts from oily fish or fish oils. Vegetarians, and particularly vegans, have lower levels of EPA and DHA than meat-eaters. While the health effects of low levels of EPA and DHA are unknown, it is unlikely that supplementation with alpha-linolenic acid will significantly increase levels.^{[89][clarification needed]} Recently, some companies have begun to market vegetarian DHA supplements containing seaweed extracts. Whole seaweeds are not suitable for supplementation because their high iodine content limits the amount that may be safely consumed. However, certain algae such as spirulina are good sources of gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), linoleic acid (LA), stearidonic acid (SDA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and arachidonic acid (AA).^[90][91]

Calcium

Calcium intake in vegetarians and vegans can be similar to non-vegetarians, as long as the diet is properly planned.^[92] Lacto-ovo vegetarians that include dairy products can still obtain calcium from dairy sources like milk, yogurt, and cheese.^[93]

Non-dairy milks that are fortified with calcium, such as soymilk and almond milk can also contribute a significant amount of calcium in the diet.^[94] The calcium found in broccoli, bok choy, and kale have also been found to have calcium that is well absorbed in the body.^[92][93][95] Though the calcium content per serving is lower in these vegetables than a glass of milk, the absorption of the calcium into the body is higher.^[93][95] Other foods that contain calcium include calcium-set tofu, blackstrap molasses, turnip greens, mustard greens, soybeans, tempeh, almonds, okra, dried figs, and tahini.^[92][94] Though calcium can be found in Spinach, swiss chard, beans and beet greens, they are generally not considered to be a good source since the calcium binds to oxalic acid and is poorly absorbed into the body.^[93] Phytic acid found in nuts, seeds, and beans may also impact calcium absorption rates.^[93] See the National Institutes of Health Office of Dietary Supplements for calcium needs for various ages,^[93] the Vegetarian Resource Group^[94] and the Vegetarian Nutrition Calcium Fact Sheet from the Academy of Nutrition and Dietetics^[92] for more specifics on how to obtain adequate calcium intake on a vegetarian or vegan diet.

Vitamin D

Further information: Vitamin D

Vitamin D needs can be met via the human body's own generation upon sufficient and sensible exposure to ultraviolet (UV) light in sunlight.^[96][97] Products including milk, soy milk and cereal grains may be fortified to provide a source of Vitamin D.^[98] For those who do not get adequate sun exposure or food sources, Vitamin D supplementation may be necessary.

Vitamin D₂

• Plants
  • Alfalfa (Medicago sativa subsp. sativa), shoot: 4.8 μg (192 IU) vitamin D₂, 0.1 μg (4 IU) vitamin D₃^[99]
• Fungus, from USDA nutrient database:^[100]
  • Mushrooms, portabella, exposed to ultraviolet light, raw: Vitamin D₂: 11.2 μg (446 IU)
  • Mushrooms, portabella, exposed to ultraviolet light, grilled: Vitamin D₂: 13.1 μg (524 IU)
  • Mushrooms, shiitake, dried: Vitamin D₂: 3.9 μg (154 IU)
  • Mushrooms, shiitake, raw: Vitamin D₂: 0.4 μg (18 IU)
  • Mushrooms, portabella, raw: Vitamin D₂: 0.3 μg (10 IU)
  • Mushroom powder, any species, illuminated with sunlight or artificial ultraviolet light sources

Vitamin D₂, or ergocalciferol is found in fungus (except alfalfa which is a plantae) and created from viosterol, which in turn is created when ultraviolet light activates ergosterol (which is found in fungi and named as a sterol from ergot). Any UV-irradiated fungus including yeast form vitamin D₂.^[101] Human bioavailability of vitamin D₂ from vitamin D₂-enhanced button mushrooms via UV-B irradiation is effective in improving vitamin D status and not different from a vitamin D₂ supplement according to study.^[102] For example, Vitamin D₂ from UV-irradiated yeast baked into bread is bioavailable.^[103] By visual assessment or using a chromometer, no significant discoloration of irradiated mushrooms, as measured by the degree of "whiteness", was observed^[104] making it hard to discover if they have been treated without labeling. Claims have been made that a normal serving (approx. 3 oz or 1/2 cup, or 60 grams) of mushrooms treated with ultraviolet light increase their vitamin D content to levels up to 80 micrograms,^[105] or 2700 IU if exposed to just 5 minutes of UV light after being harvested.^[106]

Choline

Main article: Choline

Choline is a nutrient that helps transfer signals between nerve cells and is involved in liver function. It is highest in dairy foods and meat but it is possible to be obtained through a vegan diet.^[107] 

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In-Depth Series on "The American Drug Culture"

Fentanyl Killed 32,000 Americans in 2018  Says The Epoch Times

According to a front page article in the Sept. 5 edition, China is the principal source of the synthetic opioid which continues to flow, unabated, into the U.S. through carriers such as UPS, Fed Ex, and Amazon. While President Trump continues his crackdown on the illicit drug, its manufacture and importation has been likened to a program of chemical warfare against the U.S.

Following is a little of what we know about Fentanyl. Our hope is that you will share this information with your friends and especially with your children. Pretending the threat doesn't exist won't solve the problem.

Here is most of what you need to know about this dangerous drug.

What Is Fentanyl? (National Institute on Drug Abuse)

Fentanyl is a powerful synthetic opioid that is similar to morphine but is 50 to 100 times more potent.^1,2 It is a prescription drug that is also made and used illegally. Like morphine, it is a medicine that is typically used to treat patients with severe pain, especially after surgery.³ It is also sometimes used to treat patients with chronic pain who are physically tolerant to other opioids.⁴ Tolerance occurs when you need a higher and/or more frequent amount of a drug to get the desired effects.

In its prescription form, fentanyl is known by such names as Actiq^®, Duragesic^®, and Sublimaze^®.^4,5 Street names for illegally used fentanyl include Apache, China Girl, China White, Dance Fever, Friend, Goodfellas, Jackpot, Murder 8, and Tango & Cash.

Synthetic opioids, including fentanyl, are now the most common drugs involved in drug overdose deaths in the United States. In 2017, 59.⁸ percent of opioid-related deaths involved fentanyl compared to 14.3 percent in 2010.

What are Opioids?

Opioids are a class of drugs naturally found in the opium poppy plant. Some opioids are made from the plant directly, and others, like fentanyl, are made by scientists in labs using the same chemical structure (semi-synthetic or synthetic).

How do people use fentanyl?

When prescribed by a doctor, fentanyl can be given as a shot, a patch that is put on a person’s skin, or as lozenges that are sucked like cough drops.⁶

The illegally used fentanyl most often associated with recent overdoses is made in labs. This synthetic fentanyl is sold illegally as a powder, dropped onto blotter paper, put in eye droppers and nasal sprays, or made into pills that look like other prescription opioids.⁷

Some drug dealers are mixing fentanyl with other drugs, such as heroin, cocaine, methamphetamine, and MDMA. This is because it takes very little to produce a high with fentanyl, making it a cheaper option. This is especially risky when people taking drugs don’t realize they might contain fentanyl as a cheap but dangerous additive. They might be taking stronger opioids than their bodies are used to and can be more likely to overdose. To learn more about the mixture of fentanyl into other drugs, visit the Drug Enforcement Administration’s Drug Facts on fentanyl.

How does fentanyl affect the brain?

Like heroin, morphine, and other opioid drugs, fentanyl works by binding to the body's opioid receptors, which are found in areas of the brain that control pain and emotions.⁸ After taking opioids many times, the brain adapts to the drug, diminishing its sensitivity, making it hard to feel pleasure from anything besides the drug. When people become addicted, drug seeking and drug use take over their lives.

Fentanyl's effects include    

• extreme     happiness        

• drowsiness            

• nausea            

• confusion            

• constipation            

• sedation            

• problems     breathing        

• unconsciousness    

Can you overdose on fentanyl?

Yes, a person can overdose on fentanyl. An overdose occurs when a drug produces serious adverse effects and life-threatening symptoms. When people overdose on fentanyl, their breathing can slow or stop. This can decrease the amount of oxygen that reaches the brain, a condition called hypoxia. Hypoxia can lead to a coma and permanent brain damage, and even death.

How can a fentanyl overdose be treated?

As mentioned above, many drug dealers mix the cheaper fentanyl with other drugs like heroin, cocaine, MDMA and methamphetamine to increase their profits, making it often difficult to know which drug is causing the overdose. Naloxone is a medicine that can treat a fentanyl overdose when given right away. It works by rapidly binding to opioid receptors and blocking the effects of opioid drugs. But fentanyl is stronger than other opioid drugs like morphine and might require multiple doses of naloxone.

Because of this, if you suspect someone has overdosed, the most important step to take is to call 911 so he or she can receive immediate medical attention. Once medical personnel arrive, they will administer naloxone if they suspect an opioid drug is involved.

People who are given naloxone should be monitored for another two hours after the last dose of naloxone is given to make sure breathing does not slow or stop.

Some states have passed laws that allow pharmacists to dispense naloxone without a personal prescription. This allows friends, family, and others in the community to use the auto-injector or nasal spray versions of naloxone to save someone who is overdosing. People who are or know someone at risk for an opioid overdose can be trained on how to give naloxone and can carry it with them in case of an emergency.

Naloxone is available as an injectable (needle) solution, a hand-held auto-injector (EVZIO®), and a nasal spray (NARCAN^® Nasal Spray).

Read more on our Naloxone webpage.

Can fentanyl use lead to addiction?

Yes. Fentanyl is addictive because of its potency. A person taking prescription fentanyl as instructed by a doctor can experience dependence, which is characterized by withdrawal symptoms when the drug is stopped. A person can be dependent on a substance without being addicted, but dependence can sometimes lead to addiction.

Addiction is the most severe form of a substance use disorder (SUD). SUDs are characterized by compulsive drug seeking and drug use that can be difficult to control, despite harmful consequences. When someone is addicted to drugs, they continue to use them even though they cause health problems or issues at work, school, or home. An SUD can range from mild to severe.

People addicted to fentanyl who stop using it can have severe withdrawal symptoms that begin as early as a few hours after the drug was last taken. These symptoms include:

• muscle     and bone pain        

• sleep     problems        

• diarrhea     and vomiting       

• cold     flashes with goose bumps        

• uncontrollable     leg movements       

• severe cravings    

These symptoms can be extremely uncomfortable and are the reason many people find it so difficult to stop taking fentanyl. There are medicines being developed to help with the withdrawal process for fentanyl and other opioids. The FDA has approved lofexidine, a non-opioid medicine designed to reduce opioid withdrawal symptoms. Also, the NSS-2 Bridge device is a small electrical nerve stimulator placed behind the person’s ear, that can be used to try to ease symptoms for up to five days during the acute withdrawal phase. In December 2018, the FDA cleared a mobile medical application, reSET®, to help treat opioid use disorders. This application is a prescription cognitive behavioral therapy and should be used in conjunction with treatment that includes buprenorphine and contingency management.

How is fentanyl addiction treated?

Like other opioid addictions, medication with behavioral therapies has been shown to be effective in treating people with a fentanyl addiction.

Medications: Buprenorphine and methadone work by binding to the same opioid receptors in the brain as fentanyl, reducing cravings and withdrawal symptoms. Another medicine, naltrexone, blocks opioid receptors and prevents fentanyl from having an effect. People can discuss treatment options with their health provider.

Counseling: Behavioral therapies for addiction to opioids like fentanyl can help people modify their attitudes and behaviors related to drug use, increase healthy life skills, and help them stick with their medication. Some examples include:

• cognitive     behavioral therapy, which helps modify the patient's drug use     expectations and behaviors, and effectively manage triggers and     stress        

• contingency     management, which uses a voucher-based system giving patients     “points” based on negative drug tests. They can use the points     to earn items that encourage healthy living        

• Motivational interviewing,     which is a patient-centered counseling style that addresses a     patient’s mixed feelings to change    

These behavioral treatment approaches have proven effective, especially when used along with medicines. Read more about drug addiction treatment in our Treatment Approaches for Drug Addiction DrugFacts.

Points to Remember    

• Fentanyl     is a powerful synthetic opioid analgesic that is similar to morphine     but is 50 to 100 times more potent. In its prescription form it is     prescribed for pain, but fentanyl is also made illegally and     distributed as a street drug.        

• Fentanyl     and other synthetic opioids are the most common drugs involved in     overdose deaths.       

• Illegal     fentanyl is sold in the following forms: as a powder, dropped on     blotter paper like small candies, in eye droppers or nasal sprays,     or made into pills that look like real prescription opioids.     

• Illegal     fentanyl is being mixed with other drugs, such as cocaine, heroin,     methamphetamine, and MDMA. This is especially dangerous because     people are often unaware that fentanyl has been added.        

• Fentanyl     works by binding to the body's opioid receptors, which are found in     areas of the brain that control pain and emotions. Its effects     include extreme happiness, drowsiness, nausea, confusion,     constipation, sedation, tolerance, addiction, respiratory depression     and arrest, unconsciousness, coma, and death.        

• The     high potency of fentanyl greatly increases risk of overdose,     especially if a person who uses drugs is unaware that a powder or     pill contains it. They can underestimate the dose of opioids they     are taking, resulting in overdose.    

• Naloxone     is a medicine that can be given to a person to reverse a fentanyl     overdose. Multiple naloxone doses might be necessary because of     fentanyl’s potency.        

• Medication with behavioral     therapies has been shown to be effective in treating people with an     addiction to fentanyl and other opioids.    

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