Figaniaeth
Datgelodd gwaith ymchwil y maethegydd Winston Craig yn 2009 fod deiet figanaidd yn cynnwys lefelau uchel o ffibr, magnesiwm, asid ffolig, fitamin C, fitamin E a haearn, a'i fod yn isel mewn caloriau, braster dirlawn, asidau brasterog, colestorol, fitamin D, calsiwm, zinc a fitamin B12. Ymddengys yn ôl adroddiadau gan sawl corff safonol fod deiet y figan yn gwarchod rhag rhai afiechydon megis afiechyd y galon, Sylwer fod sawl ffynhonnell yn defnyddio'r gair figan i gyfeirio at ddeiet o blanhigion yn unig: Claus Leitzmann, "Vegetarian diets: what are the advantages?", Forum of Nutrition, 57, 2005, pp. 147–156: "A growing body of scientific evidence indicates that wholesome vegetarian diets offer distinct advantages compared to diets containing meat and other foods of animal origin. The benefits arise from lower intakes of saturated fat, cholesterol and animal protein as well as higher intakes of complex carbohydrates, dietary fiber, magnesium, folic acid, vitamin C and E, carotenoids and other phytochemicals. ... In most cases, vegetarian diets are beneficial in the prevention and treatment of certain diseases, such as cardiovascular disease, hypertension, diabetes, cancer, osteoporosis, renal disease and dementia, as well as diverticular disease, gallstones and rheumatoid arthritis." Winston J. Craig, "Health effects of vegan diets", The American Journal of Clinical Nutrition, 89(5), Mai 2009, pp. 1627S–1633S (review): "Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease ... A vegan diet appears to be useful for increasing the intake of protective nutrients and phytochemicals and for minimizing the intake of dietary factors implicated in several chronic diseases." J. Sabaté, "The contribution of vegetarian diets to health and disease: a paradigm shift?", American Journal of Clinical Nutrition, 78(3 Suppl), Medi 2003, pp. 502S–507S: "Diets largely based on plant foods, such as well-balanced vegetarian diets, could best prevent nutrient deficiencies as well as diet-related chronic diseases." M. Nestle, "Animal v. plant foods in human diets and health: is the historical record unequivocal?", Proceedings of the Nutrition Society, 58(2), Mai 1999, pp. 211–218 (review): "This shift has led to increasing scientific consensus that eating more plant foods but fewer animal foods would best promote health. This consensus is based on research relating dietary factors to chronic disease risks, and to observations of exceptionally low chronic disease rates among people consuming vegetarian, Mediterranean and Asian diets. ... Most evidence suggests that a shift to largely plant-based diets would reduce chronic disease risks among industrialized and rapidly-industrializing populations." Timothy J. Key, Paul N. Appleby, and M. S. Rosell, "Health effects of vegetarian and vegan diets", Proceedings of the Nutrition Society, 65(1), Chwefror 2006, tud. 35–41 (review). A. Ströhle et al, "Vegetarian nutrition: Preventive potential and possible risks. Part 1: Plant foods", Wien Klin Wochenschr, 118(19–20), Hydref 2006, pp. 580–593 (review). L. Van Horn et al, "The evidence for dietary prevention and treatment of cardiovascular disease", Journal of the American Dietetic Association, 108(2), Chwefror 2008, tud. 287–331. "Building healthy eating patterns", Dietary Guidelines for Americans, United States Department of Agriculture, 2010, p. 45: "In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes – lower levels of obesity, a reduced risk of cardiovascular disease, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure. "On average, vegetarians consume a lower proportion of calories from fat (in particular, saturated fatty acids); fewer overall calories; and more fiber, potassium, and vitamin C than do non-vegetarians. In general, vegetarians have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet Mai contribute to the positive health outcomes that have been identified among vegetarians." ac yn addas ar gyfer pob oedran, Un o'r ychydig fwynau / fitaminau nad yw ar gael mewn planhigion yw B12 (sy'n cael ei greu gan feicro-organebau megis bacteria), felly dylai figaniaid gymeryd ychwanegion B12 ar ffurf tabledi.R. Pawlak, et al. "How prevalent is vitamin B(12) deficiency among vegetarians?", Nutrition Reviews, 71(2), Chwefror 2013, tud. 110–117: "The main finding of this review is that vegetarians develop B12 depletion or deficiency regardless of demographic characteristics, place of residency, age, or type of vegetarian diet. Vegetarians should thus take preventive measures to ensure adequate intake of this vitamin, including regular consumption of supplements containing B12." Reed Mangels, "Vitamin B12 in the Vegan Diet", Vegetarian Resource Group, accessed 17 Rhagfyr 2012: ''"Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for producing vitamin B12. Animals get their vitamin B12 from eating foods contaminated with vitamin B12 and then the animal becomes a source of vitamin B12. Plant foods do not contain vitamin B12 except when they are contaminated by microorganisms or have vitamin B12 added to them. Thus, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet." Jack Norris, "Vitamin B12: Are you getting it?", Vegan Outreach, 26 Gorffennaf 2006: "Contrary to the many rumors, there are no reliable, unfortified plant sources of vitamin B12 ... [There is an] overwhelming consensus in the mainstream nutrition community, as well as among vegan health professionals, that vitamin B12 fortified foods or supplements are necessary for the optimal health of vegans, and even vegetarians in many cases. Luckily, vitamin B12 is made by bacteria such that it does not need to be obtained from animal products." Victor Herbert. "Vitamin B12: plant sources, requirements and assay", American Journal of Clinical Nutrition'', 48(3), Medi 1988, tud. 852–858. Dywedir hefyd fod figaniaid, ar y cyfan, yn deneuach na'r arfer, gyda cholestorol a phwysau gwaed is. Credir hefyd fod ffactorau megis ymwrthod rhag cig, bwyta ffrwythau, a meddu ar indecs màs y corff (BMI) isel yn amddiffyn y corff rhag cansar.