Vegans who nourish the brain need to know

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People who consume vegan or plant diets should make sure they consume enough essential nutrients for the brain, but little known, experts said.

Choline, which helps to transfer signals between nerve cells, is particularly prevalent in dairy products and meat.

Nutritionist Emma Derbyshire told a BMJ newspaper that people who do not eat these foods may not get enough choline.

But the British Dietetic Association said that with planning, it was possible to get enough of a vegan diet.

Choline is also linked to liver function.

Eggs, milk and beef are the main sources. But it is also present in foods, including:

• Grilled soy nuts
• Cruciferous vegetables such as broccoli and Brussels sprouts
• Baked beans
• Mushrooms
• quinoa
• peanuts

No need to completely exclude products of animal origin

Dr. Derbyshire, an independent consultant in biomedical sciences and nutrition, wrote in BMJ Nutrition, Prevention and Health that the UK lagged behind other countries in not recommending or monitoring nutritional levels of nutrients.

The United States has a "sufficient intake" of 425 mg per day for women and 550 mg per day for men.

She suggested that research had suggested that pregnant and breastfeeding women in particular should ensure that they had enough choline in their diet because of the suggested benefits for fetal brain development.

Dr. Derbyshire said, "I'm primarily trying to educate people, but I also think that if people eat herbs, especially women of childbearing age, they should be turning to supplements."

Bahee Van de Bor, spokesman for the British Dietetic Association, said: "You can absolutely satisfy the requirements with a vegan or vegetal diet.

"But you have to have a plan, foods can be vegan but do not provide the necessary nutrients."

She said that, just like iron, vitamin B12, omega-3s and calcium, people who followed a plant-based diet had to make sure to consume enough choline in their diet.

"And if you do not like these foods, you may need to consider supplementation."

She said the suggestion that pregnant and breastfeeding women might need higher doses was "interesting", but further research in this area was needed.

A spokesman for the British Nutrition Foundation added: "It is likely that a healthy and varied vegetarian or vegan diet will provide food choline.

"It is also important to ensure that plant-based diets are well balanced to ensure sufficient nutrients such as iron, zinc, calcium and vitamin B12.

"Having said that, we know that having a more herbal diet can have many health benefits, although that does not necessarily mean that animal products should be completely excluded."