Becoming Vegan by Brenda Davis

Author:Brenda Davis
Language: eng
Format: epub
ISBN: 9781570679032
Publisher: Book Publishing Co.

SELENIUM

Adult daily recommended intake: 55 mcg.

Functions: An antioxidant that protects cells from damage by free radicals. Reduces risk of cancer and heart disease. Helps regulate thyroid function.

Key plant sources: Beans, Brazil nuts and other nuts, seeds, and whole grains.

Special issues: American and British vegans tend to meet or exceed recommended intakes.

SODIUM

Adult daily recommended intake: To age fifty, sodium intakes ranging from 1,500 mg to an upper limit of 2,300 mg are suggested. Intakes should range from 1,300-1,500 mg from age fifty to seventy and 1,200 to 1,500 mg after age seventy.

Functions: Maintains the proper amount of fluid between cells. Allows transmission of nerve impulses. Plays a role in pancreas functions. Replenishes sodium lost through perspiration, urine, and tears.

Key plant sources: Among North Americans, most sodium comes from processed foods; only 6 percent comes from table salt, and 5 percent is added during cooking. Whole foods provide much safer, smaller amounts than processed foods.

Special issues: Higher intakes can be problematic for older people, African-Americans, and people with diabetes, high blood pressure, or chronic kidney disease. For all of these groups, sodium intake should be at the lower end of the recommended range. The average American consumes almost 3,500 mg of sodium per day.

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