Vegetarian diet could equal longer life

TAMPA - Kevin Bacon, Ellen DeGeneres and Portia DeRossi, Kristen Bell— just some of the celebrities PETA has named "Sexiest Vegetarians Alive"

If done the right way, Tampa General Registered Dietician Sheryl Hill says vegetarians and vegans can tap into the fountain of youth.

"Some people are definitely younger than their actual age as far as if you were to check their blood pressure their heart rate," Hill said.

What motivates these do-good dieters varies.

"Some people do it because they're wanting to take care of the animals," Hill said. "Other people do it because they feel like it's for a greener earth."

But the health benefits can be incredible.

"If you want to prevent diabetes, you want to prevent some cancers, you want to prevent heart disease," Hill said. "You can definitely, by being very educated in the way you eat, you can very definitely help prevent and minimize some of these conditions."

So why does it cost more to buy the ingredients like raw nuts, fresh fruit, fresh vegetables that add up to a healther diet?

Hill says it's simple: supply and demand. People will pay.

"You know? It cycles through probably every 10 or 20 years," she said, smiling. "It's the new fad."

But it keeps coming back, because it is a good way to eat. 

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You may not believe who here locally is the king of clean living: Joe Redner, king of local strip clubs, has been a dedicated raw vegan for decades.

"I started when I was 50 years old eating like this," Redner said. "I'm 68 now. I'll be 69 in July."

But his metabolic age is about 15 years younger.

"I like life," he said. "I want to live. I want to live as long as I can."

Redner says he eats a raw diet and works out seven days a week.

"I take my supplements in the morning. I take a B-complex, calcium because of my age, I take vitamin D. I take a one-a-day on top of that. I take a CoQ10. I chase that down with a swig of fish oil to chase it down," he said laughing.

Hill said Redner will probably live a long time, just like he wants to. Hill says the key, as it is to any diet, is education.

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Tips from Sheryl Hill, RD-LD/N:

If you are a lacto-ovo vegetarian

Nutrients you should consider for health and wellness:

• Most of your needs can be met via diet.
• Vitamin B-12: You can obtain adequate amounts of this vitamin by consuming milk, eggs, and cheese.
• Calcium: Low-fat dairy products and dark green veggies are high in calcium, as are tofu enriched with calcium, fruit juices, and soy milk.
• Vitamin D: Fortified low-fat dairy products (4 servings a day) can provide adequate amounts of this vitamin.
• Iron: Egg yolks are good sources of Iron. Also, dark green leafy vegetables, such as spinach, can be a good source of Iron if consumed with a rich Vitamin C source like Orange Juice.
• Zinc, N-3 Fatty Acids and Iodine (see vegan sources) or take a supplement

>>Abby's Health & Nutrition

If you are on a vegan diet

Nutrients you should consider for improved health and wellness:

1. Vitamin B-12 (For normal function of the brain and nervous system)  Either consume fortified products or take an oral supplement daily. RDA recommendations: 2.4 micrograms/day

2. Calcium (For Strong bones and teeth)  Consume a variety of dark green leafy vegetables and/or fortified Soy or rice milk…Or take a calcium supplement. RDA recommendations: 1000-1300 mg/day

3. Vitamin D (Important for Calcium absorption, bone growth, and may help with Inflammation and improved immune function) Can be obtained through 10-15 minutes of direct sunlight, fortified products or an oral supplement.  RDA recommendations: 200-600 IU depending on age

4. Iron (Iron deficiency limits oxygen delivery to cells resulting in fatigue and Decreased immunity)
Zinc (Plays a role in immune function, protein syntheses and wound healing)
Consume plenty of dark green leafy vegetables, fortified cereals and grain products and/or dried fruit. To improve absorption of plant based sources of Iron, consume a Vitamin C source like Orange Juice to improve absorption.
RDA recommendations: 8-15 mg/day depending on age and sex

5. N-3 Fatty Acids (DHA and EPA)-similar to nutrients found in fish oil (for improved cardiovascular health and risk factors and improved joint function) Consume flaxseed or flaxseed oil or DHA rich micro algae.  There is no RDA. General recommendations are 360mg for adults per day.

6. Iodine (supports the thyroid gland and prevents goiter) Sources are Iodized enriched salt or sea grasses.
RDA recommendation: 150 mcg.

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Vegetarians May Face Increased Risk of Eating Disorders

While vegetarians tend to eat healthier diets and are less likely than non-vegetarians to be overweight or obese, they may be at increased risk for binge eating with loss of control, and former vegetarians may be at increased risk for extreme, unhealthful weight-control behaviors, according to researchers at the University of Minnesota, the University of Texas, and St. Johns University.

The researchers analyzed vegetarianism, weight, dietary intake, and weight-control behaviors data from a population-based study in Minnesota of more than 2,500 males and females aged 15 to 23. They found vegetarians ate healthier diets than non-vegetarians when it came to fruit, vegetable, and fat intake. Among young adults, current vegetarians were less likely to be overweight or obese.

However, adolescent and young adult vegetarians were also more likely to report binge eating with loss of control compared with non-vegetarians. Among adolescents, former vegetarians were more likely to engage in extreme, unhealthful weight-control behaviors. And among young adults, former vegetarians were more likely to engage in extreme, unhealthful weight-control behaviors than people who either were currently vegetarians or had never followed a vegetarian eating plan.

The researchers concluded that adolescent and young adult vegetarians may experience the health benefits associated with increased fruit and vegetable intake and young adults attain the added benefit of decreased risk for overweight and obesity. However, vegetarians may be at increased risk for disordered eating behaviors, such as binge eating and unhealthful weight-control behaviors.

Study results indicate that it would be beneficial for clinicians to ask adolescents and young adults about their current and former vegetarian status when assessing risk for disordered eating behaviors, the researchers added. Furthermore, when guiding adolescent and young adult vegetarians in proper nutrition and meal planning, it may also be important to investigate an individual's motives for choosing a vegetarian diet.

Source: American Dietetic Association