English
维生素B12
维生素D
ω-3脂肪酸
以下的建议和数量仅做为一般指导。你不必遵守到最小的的细节。
维生素B12
选择以下之一 (1–4):
- 2-5 µg, 每天两次（来自强化食品或补充剂） (5–12)
- 每天10-50 µg （来自补充剂） (6, 10–15)
- 每周2000-2500 µg（来自补充剂） (7, 11, 12, 16–18)
钙
每天至少摄入600mg (2, 19–28)。你可以通过每天至少食用以下富含钙的选项之一来轻松完成。然而，在大多数国家，钙的推荐摄入量约为 800 至 1000 毫克。这个更高的摄入量可能更有利于保护骨骼。每天摄入以下列表中的两份左右。
- 1杯钙强化豆奶 (3, 23, 28–31)
- 其他钙强化食品 (23, 28, 30, 32)
- 1至2杯煮熟的,钙含量高而草酸含量少的绿叶蔬菜。比如:....
- 小白菜
- 羽衣甘蓝
- 西兰花
- 芥菜叶
- 菠菜和甜菜（莙荙菜）不是很好的钙源，因为它们含有大量的草酸，可以与肠道中的钙结合。
- 〜500克（2至3杯）大白菜
- 200克豆腐（用硫酸钙制成）(23, 28–31)
- 富含钙的矿物质水也可以成为良好的钙源，如果你可以通过它每天摄入超过300mg的钙的话(看看瓶上的标注) (33, 34)
- 〜6干无花果（〜100克或½杯）+ 3个橙子 (23)
维生素D
夏天：
- 每天〜15-30分钟的日晒
你的影子不应该比你长。
避免晒伤。
或
- 补充剂（如在冬季）
不要完全避免阳光。
在冬季（维生素D冬季）
- 每天约25μg（〜1000IU）维生素D（补充剂，维生素D2或素食维生素D3） (2, 3, 23, 28, 43–50)
“维生素D冬季”是人体不能通过日光照射产生维生素D的季节。 “维生素D冬季”的持续时间取决于到赤道的距离（纬度）。
“维生素D冬天”：
- 中国南方高达北纬35°：没有“维生素D冬天”。在这里，身体可以在一年中通过（足够的）皮肤日晒合成维生素D (51) 。
- 北纬35°至40°：十二月和一月
- 北纬40°至50°：十一月至二月
- 北纬50°以北：十月至三月（或更长）
碘
选择以下选项之一 (2, 3,
45, 52–60) ：
- 每天100-200微克（补充剂）
- 像紫菜或裙带菜一样的海藻，少量，每周两到三次
- 加碘盐（1茶匙含有40-240微克碘 - 取决于国家和品牌，见包装）
(61–63) 。
高盐摄入会增加许多人的血压 - 所以补充剂更有益于许多人。
应避免过量碘摄入！
ω-3脂肪酸
以下建议适用于男性 - 通常会摄入更多的卡路里。对于女性略少量即可。
每日选择以下选项（或混合）之一 (19,30,64–69) ：
- 2–3 汤匙油菜籽油 (64)
- 〜10核桃（〜40g） (64)
- 1–2 汤匙奇亚籽 (69, 72–74)
可选：
将上述量减半并使用素食主义者DHA补充剂（DHA：十二碳六烯酸）：
- 每2至3天（或每天）200-300mg DHA (64, 67–69,
75–77)
铁
非常好的来源：豆类 (26,
78, 79)
其他建议（特别是月经期女性）：
- 与富含铁的食物同时摄入维生素C可改善植物来源的铁吸收 (78, 80–83) 。
- 在用餐时喝咖啡或茶会减少铁的吸收 (80–84) 。
- 在铸铁锅中加入番茄酱（或其他微酸味酱）可增加酱汁中的铁含量 (83–86) 。
锌
非常好的来源：豆类，坚果和种子 (2,
30, 87, 88) 。
硒（可选）
选择（仅）以下选项之一 (45,
89–91) ：
- 每天通过补充剂摄入50-60微克硒（硒代蛋氨酸） (92, 95–100) 。
- 每天1-2粒巴西坚果 (92–95) 。
应避免摄入过量的硒！
在中国，有些地区的土壤含有极少量的硒。 如果你住在那里，你应该服用硒补充剂（见上文）。
在中国，也有土壤含有极多硒的地区。 如果你住在那里，你不应该服用硒补充剂 (109) 。
(109)
维生素A（维生素原A）
非常好的来源：
- 深绿色的多叶蔬菜
- 橙色蔬菜：特别煮熟的胡萝卜，胡萝卜汁，南瓜或橙色红薯
- 橙色水果：芒果，木瓜，杏和红辣椒 (3, 45, 105) 。
蛋白质
非常好的来源：豆类，全谷物制品，坚果和种子。 豆类食品（豆乳，豆腐，豆类，豌豆，鹰嘴豆，花生酱等）应每日食用。
此外，获得足够的卡路里（脂肪，碳水化合物和蛋白质提供卡路里）。 如果你摄入的卡路里太少，你的身体会使用你摄入的蛋白质作为卡路里。 这可能会导致蛋白质缺乏，这反过来可能会导致你失去肌肉量。
健康的生活方式绝对素食主义者 🍇🍌🍍🍋🍉🍎🍑🍒
参考文献
1. Johnsen,
J. B. & Fønnebø, V. Vitamin B12-mangel ved strengt vegetabilsk kosthold.
Hvorfor følger noen et slikt kosthold, og hva vil de gjøre ved
B12-mangel? Abstract. Tidsskrift for den Norske laegeforening
tidsskrift for praktisk medicin, ny raekke 111, 1, 62–64 (1991)
2. Schüpbach,
R., Wegmüller, R., Berguerand, C. et al. Micronutrient status and
intake in omnivores, vegetarians and vegans in Switzerland. European
journal of nutrition 56, 1, 283–293 (2017)
3. Sobiecki,
J. G., Appleby, P. N., Bradbury, K. E. et al. High compliance with
dietary recommendations in a cohort of meat eaters, fish eaters, vegetarians,
and vegans: results from the European Prospective Investigation into Cancer and
Nutrition-Oxford study. Nutrition research (New York, N.Y.) 36, 5,
464–477 (2016)
4. Woo,
K. S., Kwok, T. C. Y., Celermajer, D. S. Vegan diet, subnormal vitamin B-12
status and cardiovascular health. Nutrients 6, 8, 3259–3273
(2014)
5. Bor,
M. V., Castel-Roberts, K. M. von, Kauwell, G. P. et al. Daily intake
of 4 to 7 microg dietary vitamin B-12 is associated with steady concentrations
of vitamin B-12-related biomarkers in a healthy young population. The
American journal of clinical nutrition 91, 3, 571–577 (2010)
6. Carmel
R (2006) Cobalamin (Vitamin B12). In Modern nutrition in health and
disease. 10th ed., pp. 482–497, [Shils ME, Shike M and Ross AC et al.,
editors]. Philadelphia: Lippincott Williams & Wilkins
7. Institute
of Medicine (IOM) (1998) Dietary reference intakes for Thiamin,
Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Papntothenic Acid, Biotin,
and Choline: A report of the Standing Committee on the Scientific Evaluation of
Dietary Reference Intakes Food and Nutrition Board, Institute of Medicine.
Washington DC: Nat. Acad. Press
8. Luhby
AL, Cooperman JM, Donnenfeld AM: Herrero JM et al. Observations on
transfer of vitamin B12 from mother to fetus and newborn. Am J Dis
Child 96, 532–533 (1958)
9. Norris J: Rationale for VeganHealth’s B12 Recommendations. (2022) https://veganhealth.org/vitamin-b12/explanation-of-vitamin-b12-recommendations/ (22 July 2023)
10. Haddad,
E. H., Berk, L. S., Kettering, J. D. et al. Dietary intake and
biochemical, hematologic, and immune status of vegans compared with
nonvegetarians. The American journal of clinical nutrition 70, 3
Suppl, 586 (1999)
11. Heyssel,
R. M., Bozian, R. C., Darby, W. J. et al. Vitamin B12 turnover in
man. The assimilation of vitamin B12 from natural foodstuff by man and
estimates of minimal daily dietary requirements. The American journal of
clinical nutrition 18, 3, 176–184 (1966)
12. Obeid,
R., Fedosov, S. N., Nexo, E. Cobalamin coenzyme forms are not likely to be
superior to cyano- and hydroxyl-cobalamin in prevention or treatment of
cobalamin deficiency. Molecular nutrition & food
research 59, 7, 1364–1372 (2015)
13. Adams,
J. F., Ross, S. K., Mervyn, L. et al. Absorption of cyanocobalamin,
coenzyme B 12 methylcobalamin, and hydroxocobalamin at different dose
levels. Scandinavian journal of gastroenterology 6, 3, 249–252
(1971)
14. Carmel,
R. Mandatory fortification of the food supply with cobalamin: an idea whose
time has not yet come. Journal of inherited metabolic
disease 34, 1, 67–73 (2011)
15. Deshmukh,
U. S., Joglekar, C. V., Lubree, H. G. et al. Effect of physiological
doses of oral vitamin B12 on plasma homocysteine: a randomized,
placebo-controlled, double-blind trial in India. European journal of
clinical nutrition 64, 5, 495–502 (2010)
16. Berlin,
H., Berlin, R., Brante, G. Oral treatment of pernicious anemia with high doses
of vitamin B12 without intrinsic factor. Acta medica
Scandinavica 184, 4, 247–258 (1968)
17. Donaldson,
M. S. Metabolic vitamin B12 status on a mostly raw vegan diet with follow-up
using tablets, nutritional yeast, or probiotic supplements. Annals of
nutrition & metabolism 44, 5-6, 229–234 (2000)
18. Gomollón,
F., Gargallo, C. J., Muñoz, J. F. et al. Oral Cyanocobalamin is
Effective in the Treatment of Vitamin B12 Deficiency in Crohn's
Disease. Nutrients 9, 3 (2017)
19. Appleby,
P. N. & Key, T. J. The long-term health of vegetarians and vegans. The
Proceedings of the Nutrition Society 75, 3, 287–293 (2016)
20. Appleby,
P., Roddam, A., Allen, N. et al. Comparative fracture risk in
vegetarians and nonvegetarians in EPIC-Oxford. European journal of
clinical nutrition 61, 12, 1400–1406 (2007)
21. Dyett,
P., Rajaram, S., Haddad, E. H. et al. Evaluation of a validated food
frequency questionnaire for self-defined vegans in the United
States. Nutrients 6, 7, 2523–2539 (2014)
22. Fang,
A., Li, K., Guo, M. et al. Long-Term Low Intake of Dietary Calcium
and Fracture Risk in Older Adults With Plant-Based Diet: A Longitudinal Study
From the China Health and Nutrition Survey. Journal of bone and mineral
research the official journal of the American Society for Bone and Mineral
Research 31, 11, 2016–2023 (2016)
23. Mangels,
A. R. Bone nutrients for vegetarians. The American journal of clinical
nutrition 100 Suppl 1, 469 (2014)
24. Morales-Torres,
J. & Gutiérrez-Ureña, S. The burden of osteoporosis in Latin
America. Osteoporosis international a journal established as result of
cooperation between the European Foundation for Osteoporosis and the National
Osteoporosis Foundation of the USA 15, 8, 625–632 (2004)
25. Nachshon,
L. & Katz, Y. [The importance of "milk bones" to "wisdom
bones" - cow milk and bone health - lessons from milk allergy
patients.] Abstract. Harefuah 155, 3, 163 (2016)
26. Rizzo,
N. S., Jaceldo-Siegl, K., Sabate, J. et al. Nutrient profiles of
vegetarian and nonvegetarian dietary patterns. Journal of the Academy of
Nutrition and Dietetics 113, 12, 1610–1619 (2013)
27. Thorpe,
D. L., Knutsen, S. F., Beeson, W. L. et al. Effects of meat
consumption and vegetarian diet on risk of wrist fracture over 25 years in a
cohort of peri- and postmenopausal women. Public health nutrition 11, 6,
564–572 (2008)
28. Tucker,
K. L. Vegetarian diets and bone status. The American journal of clinical
nutrition 100 Suppl 1, 329S-35S (2014)
29. Messina,
V. & Messina, M. Soy products as sources of calcium in the diets of chinese
americans. Journal of the American Dietetic Association 110, 12,
1812-3; author reply 1813 (2010)
30. Reid,
M. A., Marsh, K. A., Zeuschner, C. L. et al. Meeting the nutrient
reference values on a vegetarian diet. The Medical journal of
Australia 199, 4 Suppl, 40 (2013)
31. Weaver,
C. M., Proulx, W. R., Heaney, R. Choices for achieving adequate dietary calcium
with a vegetarian diet. The American journal of clinical
nutrition 70, 3 Suppl, 543 (1999)
32. de
Abajo, Francisco J. de, Rodríguez-Martín, S., Rodríguez-Miguel, A. et
al. Risk of Ischemic Stroke Associated With Calcium Supplements With or
Without Vitamin D: A Nested Case-Control Study. Journal of the American
Heart Association 6, 5 (2017)
33. Böhmer,
H., Müller, H., Resch, K. L. Calcium supplementation with calcium-rich mineral
waters: a systematic review and meta-analysis of its
bioavailability. Osteoporosis international a journal established as
result of cooperation between the European Foundation for Osteoporosis and the
National Osteoporosis Foundation of the USA 11, 11, 938–943 (2000)
34. Vitoria,
I., Maraver, F., Ferreira-Pêgo, C. et al. The calcium concentration
of public drinking waters and bottled mineral waters in Spain and its
contribution to satisfying nutritional needs. Nutricion
hospitalaria 30, 1, 188–199 (2014)
35. Bressani,
R., Turcios, J. C., Colmenares de Ruiz, A. S. et al. Effect of
processing conditions on phytic acid, calcium, iron, and zinc contents of
lime-cooked maize. Journal of agricultural and food
chemistry 52, 5, 1157–1162 (2004)
36. Hambidge,
K. M., Krebs, N. F., Westcott, J. L. et al. Absorption of calcium
from tortilla meals prepared from low-phytate maize. The American journal
of clinical nutrition 82, 1, 84–87 (2005)
37. Islas-Rubio,
A. R., La Barca, A. M. C. de, Molina-Jacott, L. E. et al. Development
and evaluation of a nutritionally enhanced multigrain tortilla
snack. Plant foods for human nutrition (Dordrecht,
Netherlands) 69, 2, 128–133 (2014)
38. Monárrez-Espino
J, Béjar-Lío GI, Vázquez-Mendoza G Adecuación de la dieta servida a escolares
en albergues indigenistas de la Sierra Tarahumara, México. Salud Pública
Méx 52, 23–29 (2010)
39. Pappa,
M. R., Palomo, P. P. de, Bressani, R. Effect of lime and wood ash on the
nixtamalization of maize and tortilla chemical and nutritional
characteristics. Plant foods for human nutrition (Dordrecht,
Netherlands) 65, 2, 130–135 (2010)
40. Rosado,
J. L., López, P., Morales, M. et al. Bioavailability of energy,
nitrogen, fat, zinc, iron and calcium from rural and urban Mexican
diets. The British journal of nutrition 68, 1, 45–58 (1992)
41. Rosado,
J. L., Díaz, M., Rosas, A. et al. Calcium absorption from corn
tortilla is relatively high and is dependent upon calcium content and liming in
Mexican women. The Journal of nutrition 135, 11, 2578–2581
(2005)
42. Serna-Saldivar,
S. O., Amaya Guerra, C. A., Herrera Macias, P. et al. Evaluation of
the lime-cooking and tortilla making properties of quality protein maize
hybrids grown in Mexico. Plant foods for human nutrition (Dordrecht,
Netherlands) 63, 3, 119–125 (2008)
43. Holick,
M. F. The vitamin D deficiency pandemic: Approaches for diagnosis, treatment
and prevention. Reviews in endocrine & metabolic disorders (2017)
44. Ho-Pham,
L. T., Vu, B. Q., Lai, T. Q. et al. Vegetarianism, bone loss,
fracture and vitamin D: a longitudinal study in Asian vegans and
non-vegans. European journal of clinical nutrition 66, 1, 75–82
(2012)
45. Kristensen,
N. B., Madsen, M. L., Hansen, T. H. et al. Intake of macro- and
micronutrients in Danish vegans. Nutrition journal 14, 115 (2015)
46. Outila,
T. A., Kärrkkäinen, M. U. M., Seppänen, R. H. et al. Dietary Intake
of Vitamin D in Premenopausal, Healthy Vegans was Insufficient to Maintain
Concentrations of Serum 25-hydroxyvitamin D and Intact Parathyroid Hormone
Within Normal Ranges During the Winter in Finland. Journal of the American
Dietetic Association 100, 4, 434–441 (2000)
47. Plehwe,
W. E. & Carey, R. P. L. Spinal surgery and severe vitamin D
deficiency. The Medical journal of Australia 176, 9, 438–439
(2002)
48. Smith,
T. J., Tripkovic, L., Damsgaard, C. T. et al. Estimation of the
dietary requirement for vitamin D in adolescents aged 14-18 y: a dose-response,
double-blind, randomized placebo-controlled trial. The American journal of
clinical nutrition 104, 5, 1301–1309 (2016)
49. Ustianowski,
A., Shaffer, R., Collin, S. et al. Prevalence and associations of
vitamin D deficiency in foreign-born persons with tuberculosis in
London. The Journal of infection 50, 5, 432–437 (2005)
50. Vidailhet,
M., Mallet, E., Bocquet, A. et al. Vitamin D: still a topical matter
in children and adolescents. A position paper by the Committee on Nutrition of
the French Society of Paediatrics. Archives de pediatrie organe officiel
de la Societe francaise de pediatrie 19, 3, 316–328 (2012)
51. Jäpelt,
R. B. & Jakobsen, J. Vitamin D in plants: a review of occurrence, analysis,
and biosynthesis. Frontiers in plant science 4, 136 (2013)
52. Davidsson,
L. Are vegetarians an 'at risk group' for iodine deficiency? The British
journal of nutrition 81, 1, 3–4 (1999)
53. Elorinne,
A.-L., Alfthan, G., Erlund, I. et al. Food and Nutrient Intake and Nutritional
Status of Finnish Vegans and Non-Vegetarians. PloS one 11, 2,
e0148235 (2016)
54. Fields,
C., Dourson, M., Borak, J. Iodine-deficient vegetarians: a hypothetical
perchlorate-susceptible population? Regulatory toxicology and pharmacology
RTP 42, 1, 37–46 (2005)
55. Krajcovicová-Kudlácková,
M., Bucková, K., Klimes, I. et al. Iodine deficiency in vegetarians
and vegans. Annals of nutrition & metabolism 47, 5, 183–185
(2003)
56. Leung,
A. M., Lamar, A., He, X. et al. Iodine status and thyroid function of
Boston-area vegetarians and vegans. The Journal of clinical endocrinology
and metabolism 96, 8, E1303-7 (2011)
57. Lightowler,
H. J. & Davies, G. J. Assessment of iodine intake in vegans: weighed
dietary record vs duplicate portion technique. European journal of
clinical nutrition 56, 8, 765–770 (2002)
58. Lightowler,
H. J. & Davies, G. J. Iodine intake and iodine deficiency in vegans as
assessed by the duplicate-portion technique and urinary iodine
excretion. The British journal of nutrition 80, 6, 529–535
(1998)
59. Kanaka,
C., Schütz, B., Zuppinger, K. A. Risks of alternative nutrition in infancy: a
case report of severe iodine and carnitine deficiency. European journal of
pediatrics 151, 10, 786–788 (1992)
60. Remer,
T., Neubert, A., Manz, F. Increased risk of iodine deficiency with vegetarian
nutrition. The British journal of nutrition 81, 1, 45–49 (1999)
61. García-Casal,
M. N., Landaeta, M., Adrianza de Baptista, G. et al. Valores de
referencia de hierro, yodo, zinc, selenio, cobre, molibdeno, vitamina C,
vitamina E, vitamina K, carotenoides y polifenoles para la población
venezolana. Archivos latinoamericanos de nutricion 63, 4,
338–361 (2013)
62. Rohner,
F., Zimmermann, M., Jooste, P. et al. Biomarkers of nutrition for
development--iodine review. The Journal of nutrition 144, 8,
1322S-1342S (2014)
63. Zimmermann,
M. B. & Andersson, M. Assessment of iodine nutrition in populations: past,
present, and future. Nutrition reviews 70, 10, 553–570 (2012)
64. Davis,
B. C. & Kris-Etherton, P. M. Achieving optimal essential fatty acid status
in vegetarians: current knowledge and practical implications. The American
journal of clinical nutrition 78, 3 Suppl, 640 (2003)
65. Domenichiello,
A. F., Chen, C. T., Trepanier, M.-O. et al. Whole body synthesis
rates of DHA from α-linolenic acid are greater than brain DHA accretion
and uptake rates in adult rats. Journal of lipid research 55, 1,
62–74 (2014)
66. Fayet-Moore,
F., Baghurst, K., Meyer, B. J. Four Models Including Fish, Seafood, Red Meat
and Enriched Foods to Achieve Australian Dietary Recommendations for n-3 LCPUFA
for All Life-Stages. Nutrients 7, 10, 8602–8614 (2015)
67. Harris,
W. S. Achieving optimal n-3 fatty acid status: the vegetarian's challenge… or
not. The American journal of clinical nutrition 100 Suppl 1, 449S-52S
(2014)
68. Sanders,
T. A. B. DHA status of vegetarians. Prostaglandins, leukotrienes, and
essential fatty acids 81, 2-3, 137–141 (2009)
69. Saunders,
A. V., Davis, B. C., Garg, M. L. Omega-3 polyunsaturated fatty acids and
vegetarian diets. Med J Aust 1, 2, 22–26 (2012)
70. Demark-Wahnefried,
W., Polascik, T. J., George, S. L. et al. Flaxseed supplementation
(not dietary fat restriction) reduces prostate cancer proliferation rates in
men presurgery. Cancer epidemiology, biomarkers & prevention a
publication of the American Association for Cancer Research, cosponsored by the
American Society of Preventive Oncology 17, 12, 3577–3587 (2008)
71. Hackshaw-McGeagh,
L. E., Perry, R. E., Leach, V. A. et al. A systematic review of
dietary, nutritional, and physical activity interventions for the prevention of
prostate cancer progression and mortality. Cancer causes & control CCC 26, 11,
1521–1550 (2015)
72. EFSA
Opinion on the safety of ‘Chia seeds (Salvia hispanica L.) and ground whole
Chia seeds’ as a food ingredient. EFSA Journal 7, 4, 996 (2009)
73. Mohd
Ali, N., Yeap, S. K., Ho, W. Y. et al. The promising future of chia,
Salvia hispanica L. Journal of biomedicine & biotechnology 2012,
171956 (2012)
74. Ullah,
R., Nadeem, M., Khalique, A. et al. Nutritional and therapeutic
perspectives of Chia (Salvia hispanica L.): a review. Journal of food
science and technology 53, 4, 1750–1758 (2016)
75. Cottin,
S. C., Sanders, T. A., Hall, W. L. The differential effects of EPA and DHA on
cardiovascular risk factors. The Proceedings of the Nutrition
Society 70, 2, 215–231 (2011)
76. Geppert,
J., Kraft, V., Demmelmair, H. et al. Microalgal docosahexaenoic acid
decreases plasma triacylglycerol in normolipidaemic vegetarians: a randomised
trial. The British journal of nutrition 95, 4, 779–786 (2006)
77. Sarter,
B., Kelsey, K. S., Schwartz, T. A. et al. Blood docosahexaenoic acid
and eicosapentaenoic acid in vegans: Associations with age and gender and
effects of an algal-derived omega-3 fatty acid supplement. Clinical
nutrition (Edinburgh, Scotland) 34, 2, 212–218 (2015)
78. Waldmann,
A., Koschizke, J. W., Leitzmann, C. et al. Dietary iron intake and
iron status of German female vegans: results of the German vegan
study. Annals of nutrition & metabolism 48, 2, 103–108
(2004)
79. Gorczyca,
D., Prescha, A., Szeremeta, K. et al. Iron status and dietary iron
intake of vegetarian children from Poland. Annals of nutrition &
metabolism 62, 4, 291–297 (2013)
80. Craig,
W. J. Iron status of vegetarians. The American journal of clinical
nutrition 59, 5 Suppl, 1233 (1994)
81. Gibson,
R. S., Heath, A.-L. M., Szymlek-Gay, E. A. Is iron and zinc nutrition a concern
for vegetarian infants and young children in industrialized countries? The
American journal of clinical nutrition 100 Suppl 1, 459S-68S (2014)
82. Hurrell,
R. & Egli, I. Iron bioavailability and dietary reference values. The
American journal of clinical nutrition 91, 5, 1461S-1467S (2010)
83. Hunt,
J. R. Moving toward a plant-based diet: are iron and zinc at
risk? Nutrition reviews 60, 5 Pt 1, 127–134 (2002)
84. Hunt,
J. R. Bioavailability of iron, zinc, and other trace minerals from vegetarian
diets. The American journal of clinical nutrition 78, 3 Suppl,
633 (2003)
85. Quintaes,
K. D., Amaya-Farfan, J., Tomazini, F. M. et al. Mineral Migration and
Influence of Meal Preparation in Iron Cookware on the Iron Nutritional Status
of Vegetarian Students. Ecology of Food and Nutrition 46, 2,
125–141 (2007)
86. Sanders
TAB (2012) Vegetarian diets. In Human nutrition. 12th ed., pp. 355–363,
[Geissler CA and Powers HJ, editors]. Edinburgh: Churchill Livingstone Elsevier
87. Ball,
M. J. & Ackland, M. L. Zinc intake and status in Australian
vegetarians. The British journal of nutrition 83, 1, 27–33
(2000)
88. Saunders,
A. V., Craig, W. J., Baines, S. K. Zinc and vegetarian diets. Med J
Aust 1, 2, 17–21 (2012)
89. Hildbrand
SM (2015) Bedeutung des Jod/Selen-Quotienten und des Ferritins für das
Auftreten einer Autoimmunthyreoiditis (AIT) bei omnivor, lakto-vegetarisch und
vegan sich ernährenden Personen: Eine epidemiologische klinische
Querschnittstudie. Dissertation zum Erwerb des Doktorgrades der Medizin,
Ludwig-Maximilians-Universität
90. Hoeflich,
J., Hollenbach, B., Behrends, T. et al. The choice of biomarkers
determines the selenium status in young German vegans and vegetarians. The
British journal of nutrition 104, 11, 1601–1604 (2010)
91. Lightowler,
H. J. & Davies, G. J. Micronutrient intakes in a group of UK vegans and the
contribution of self-selected dietary supplements. The journal of the
Royal Society for the Promotion of Health 120, 2, 117–124 (2000)
92. Thomson,
C. D., Chisholm, A., McLachlan, S. K. et al. Brazil nuts: an
effective way to improve selenium status. The American journal of clinical
nutrition 87, 2, 379–384 (2008)
93. Colpo,
E., Vilanova, C. D. d. A., Brenner Reetz, L. G. et al. A single
consumption of high amounts of the Brazil nuts improves lipid profile of
healthy volunteers. Journal of nutrition and metabolism 2013,
11348568653185 (2013)
94. Martens,
I. B. G., Cardoso, B. R., Hare, D. J. et al. Selenium status in
preschool children receiving a Brazil nut-enriched diet. Nutrition
(Burbank, Los Angeles County, Calif.) 31, 11-12, 1339–1343 (2015)
95. Dumont,
E., Vanhaecke, F., Cornelis, R. Selenium speciation from food source to
metabolites: a critical review. Analytical and bioanalytical
chemistry 385, 7, 1304–1323 (2006)
96. Benstoem,
C., Goetzenich, A., Kraemer, S. et al. Selenium and its
supplementation in cardiovascular disease--what do we
know? Nutrients 7, 5, 3094–3118 (2015)
97. Ogawa-Wong,
A. N., Berry, M. J., Seale, L. A. Selenium and Metabolic Disorders: An Emphasis
on Type 2 Diabetes Risk. Nutrients 8, 2, 80 (2016)
98. Thomson,
C. D. Assessment of requirements for selenium and adequacy of selenium status:
a review. European journal of clinical nutrition 58, 3, 391–402
(2004)
99. Wrobel,
J. K., Power, R., Toborek, M. Biological activity of selenium:
Revisited. IUBMB life 68, 2, 97–105 (2016)
100. Xia,
Y., Hill, K. E., Byrne, D. W. et al. Effectiveness of selenium
supplements in a low-selenium area of China. The American journal of
clinical nutrition 81, 4, 829–834 (2005)
101. Combs,
G. F. Selenium in global food systems. The British journal of
nutrition 85, 5, 517–547 (2001)
102. Combs
Jr GF & Combs SB (1986) The role of selenium in nutrition. Orlando:
Academic Press
103. Mondragón,
M. C. & Jaffé, W. G. Consumo de selenio en la ciudad de Caracas en
comparación con el de otras ciudades del mundo. Abstract. Archivos
latinoamericanos de nutricion 26, 3, 343–352 (1976)
104. Surai
PF (2006) Selenium in nutrition and health. Nottingham: Nottingham
University Press
105. Pan
American Health Organization (PAHO) Nutritional situation in the
Americas. Epidemiological bulletin 15, 3, 1–6 (1994)
106. Lousuebsakul-Matthews,
V., Thorpe, D. L., Knutsen, R. et al. Legumes and meat analogues
consumption are associated with hip fracture risk independently of meat intake
among Caucasian men and women: the Adventist Health Study-2. Public health
nutrition 17, 10, 2333–2343 (2014)
107. Shams-White,
M. M., Chung, M., Du, M. et al. Dietary protein and bone health: a
systematic review and meta-analysis from the National Osteoporosis
Foundation. The American journal of clinical nutrition 105, 6,
1528–1543 (2017)
108. Marsh,
K. A., Munn, E. A., Baines, S. K. Protein and vegetarian diets. Med J
Aust 1, 2, 7–10 (2012)
109. Dinh
QT, Cui Z, Huang J, Tran TAT, Wang D, Yang W, Zhou F, Wang M, Yu D, Liang D: Selenium distribution in
the Chinese environment and its relationship with human health:
a review. Environment International 112, 294–309 (2018) [Epub ahead of
print]
(Big thank you to Meng Lu for the Chinese translation, with additional help by Lan, and Xi Wei. Thank you!)