Cover photo
Nigel Bernard
Lives in Cardiff


Nigel Bernard

Shared publicly  - 

Iron in plant based diets....

One of my friends recently said that when they tried to reduce the amount of meat that they eat they started developing an Iron deficiency. I've heard this before but have previously dismissed it as an excuse, because from my understanding Vegans tend to have a higher intake of dietary Iron then someone on a standard western diet. In fact the number one reason people going on to a plant based diet have trouble is that they're simply not eating enough.

Standard western diets are calorie dense so you need to eat smaller quantities. Where as plant based diets are calorie light so you need to eat larger amount to get your needed calories.

It's a good idea when you start to go towards a plant based diet to use a tool such as chron-o-meter to make sure you're getting enough calories and other nutrients etc.

However having said that this is from someone in whom I've got a lot of respect for in So I decided I'd double check my facts and read up on the matter further. In doing so, I've found that while the above is true it's definitely not the whole story. As is often the case.

Dietary Iron comes in two forms heme-iron (from animal product) and non-heme-iron. (from plant based products) the heme-iron is easier to absorb but the body can't regulate the amount absorbed so if two much is consumed it can cause health issues just as serious as if you've a deficiency.

However non-heme-iron is harder to absorb but easier for the body to regulate. In other words there is no danger of eating to much as the body simply won't absorb the excess but it's recommended to eat almost twice the amount do to it being more difficult to absorb.

Plus there are factors which can improve or inhibit the body's ability to absorb dietary iron...

Vitamin C can improve the body’s ability to absorb non-heme-iron six fold. So it's highly recommended to make sure you're having plenty of that. Another factor is The amino acid, L-lysine which can help absorb iron this is found in high amounts in legumes such as beans and peas etc.

on the other hand Calcium and casein found in dairy products will inhibit iron absorption.
So if someone went form eating lots of meet to eating lots of dairy they could easily actually eating more iron but absorbing less. If this was serious enough it would be a good idea to cut the dairy out first. Or at least cut it down and at the same time start having a glass of orange juice with the meal.

Some good links that I found about Iron in plant based diets.
Add a comment...

Nigel Bernard

Shared publicly  - 
A good debunking of that stupid IFL Science article that went viral a few weeks ago.
Add a comment...

Nigel Bernard

Shared publicly  - 
Plastic ocean pollution is a serious problem. Small plastics are dangerous to all living creatures on this planet, and of course they are also dangerous to humans. Waste accumulates in the place where they meet the sea currents curving under the influence of Earth's rotation, creating a huge vortex. Is not it beautiful sea, but a thick soup full of waste. It is a global problem and must also be tackled globally through the UN.Petition to UN Secr...
Add a comment...

Nigel Bernard

Shared publicly  - 
Well David Cameron. The way you're climate sceptic policies are taking us this is only going to get worse! 

Start taking climate change seriously. Stop funding fossil fuels, and move the money towards renewables and flood defences. 
Add a comment...

Nigel Bernard

Shared publicly  - 
The Happy Cow is a great resource for finding Vegan friendly places to eat where ever you travel. I don't know how I'd manage with out their phone app.
Add a comment...

Nigel Bernard

Shared publicly  - 

This was so ridiculous that I had to share, and I hope that you will help me fight it.

Nigella sativa -- more commonly known as fennel flower -- has been used as a cure-all remedy for over a thousand years. It treats everything from vomiting to fevers to skin diseases, and has been widely available in impoverished communities across the Middle East and Asia.

But now Nestlé is claiming to own it, and trying take control over the natural cure of the fennel flower in order to turn it into a costly private drug. Please join me in telling Nestlé to stop trying to patent this natural cure.

Thank you.
Add a comment...

Nigel Bernard

Shared publicly  - 
"We have very poor ecosystems," says Monbiot. Although the UK has plenty of designated national parks, they are all dominated by human activities.
The International Union for Conservation of Nature ranks protected areas on a six-point scale, where 1 is the most wild. "None of our national parks are above grade 5," says Monbiot. "That means that they're marginally better than multi-storey car parks for wildlife, but not by much."
The UK has lost almost all its native wildlife, especially its forests and big animals. Rewilding would bring back everything from beavers to bears
Add a comment...

Nigel Bernard

Shared publicly  - 
Yikes it's been ages since I've been on G+ it's changed a lot...
How is everyone?

Just had an awesome birthday weekend at London VegFestUK :-D
B James Harder's profile photoNigel Bernard's profile photo
Thanks :-)
Add a comment...

Nigel Bernard

Shared publicly  - 
Could do with a higher resolution, can just make it out when zoomed in.Still pretty good.
Veganism "debunked" infographic:
Add a comment...

Nigel Bernard

commented on a video on YouTube.
Shared publicly  - 
lmao what's amazing is the number of people who don't seem to be able to grasp sarcasm. Fist video I've seen of yours will be watching more :-)

Nigel Bernard

Shared publicly  - 
My Raw Vegan Birthday dinner with the only lady in my life.

my lovely daughter Maiwen.

Courgette (Zucchini) noodles with sweetcorn & mint pesto,

Followed by chocolate torte with cashew cream and blackberries.

And a blackberry/ banana & dandelion smoothie to drink.

#rawvegan   #vegan   #raw  
Add a comment...
A vegan eco-nut and rocker with itchy feet, who wants to make a difference.
Well I'm vegan, and particularly interested in raw vegan food, along with pretty much every aspect of environmentalism & sustainable living.

I'm also keen on Linux & open source computing in general.

Map of the places this user has livedMap of the places this user has livedMap of the places this user has lived
Southampton - Bournemouth - Sway, Hampshire
Other profiles
I'm currently unemployed though I do volunteer with Friends of the Earth.
Basic Information
Looking for
Friends, Networking
Nigel Bernard's +1's are the things they like, agree with, or want to recommend.
Friends of the Earth: It's time to act on flooding

Ask David Cameron to protect the country from flooding

Baby Spa & Hair Salon

There are a lot of cute babies. They are going to be dressed up, have a SPA and go to the hair salon! How cute they are!

Great Vegan Athletes | Great Vegan Athletes

Many of the most successful sportspeople worldwide are now vegan. While they may differ in that they have decided to go vegan to avoid anima

Dolphins gain unprecedented protection in India | Environment | | 24.05....

India has officially recognized dolphins as non-human persons, whose rights to life and liberty must be respected. Dolphin parks that were b

Indian man single-handedly plants a 1,360-acre forest

Jadav Payeng turned a barren sandbar in northern India into a lush new forest ecosystem.

BBC - Doctor Who - The Official Site

The official BBC Doctor Who website, with exclusive videos, games, wallpapers, episode guides and much more.

A Compilation of Long-Term Vegans; Our Powerful Message

Joined together in this compilation, are people who have been living vegan for decades, which is a powerful statement proving that humans CA

Ecotricity - the green energy company, supplier and generator of eco ele...

Switch to ecotricity today and choose green energy, making the biggest difference you can to fighting climate change. We supply homes &

EcoGeek - Brains for the Earth

EcoGeek - Technology for the Environment

Occupy Wall Street's 'Political Disobedience'

The Wall Street protests represent a refusal to engage the worn-out ideologies rooted in the Cold War.

The Vegan Society

One world. Many lives. Our choice.

Does Britain really hate its children? - Telegraph

Something seems to have gone seriously awry with our child-rearing culture.


Europe needs to enhance its presence in the technology sector. Discuss and share news here.

Veganism & the Environment By the Numbers Infographic

Add this infographic to your website for free! Infographic by ...

John Bercow and his bullies bring shame on our Parliament - Telegraph

The Speaker is leading an ambush by MPs of the body set up to control their expenses

The Art Of Google+ Comments

Guy Kawasaki offers advice on how to deal with the inundation of unproductive Google+ comments.

Plastic-Bottle Bulbs Shed Some Light on the Situation - Design - GOOD

This low-tech aid is helping people around the developing world cut back on electricity.

Kale University

Free education for a lifetime of health and happiness.

UK Raw Food Network :) - • food that feeds you •

The UK Raw Food Network is for anyone interested in RAW!