All About Rabbits
About rabbits
When given the chance, rabbits will choose to spend time with other rabbits. In the wild they live in groups or colonies, sometimes with up to 20 others in the one warren [1]. They value their companions as much as they value food [2]! If confronted by a predator or potential threat they may freeze, and then warn others in the warren with powerful thumps on the ground [1].
The industry
Rabbit meat around the world is presented as high-value gourmet meat [3]. Globally around 9,449,000 rabbits are bred and killed for human consumption each year [4]. The rabbit meat industry in Australia is considered fairly small, however, our domestic industry still kills between 100,000 to 208,000 individuals every year [5].
Rabbits are considered ‘pests’ in Australia, making ‘free-range’ farming impossible. Being intelligent and strategic animals, rabbits are known to escape enclosures, which means they would breed with wild populations. As a solution, rabbits are kept inside rabbit-proof cages to prevent them from escaping. The cages are similar to that of a battery hen, suspended off the ground with wire flooring, no enrichment, and overcrowded conditions. Rabbits are given just 0.07 m2 of space each (roughly the size of an A4 piece of paper) [6].
The bucks and does used for breeding are kept in solitary confinement, which is incredibly unnatural for rabbits. On top of this, females are killed after 7-litters or just 56 weeks of life [7 PDF].
All rabbits are farmed inside sheds, which can cause health issues. The cages are designed so that their urine and faeces fall beneath them. As the waste is left to build-up it creates high levels of ammonia, which irritates their respiratory systems [6]. The wire flooring causes burns on their fragile hocks, sore footpads, splay legs, and paw injuries.
Being intelligent creatures, their barren cages can cause them to become distressed and bored, suffering both mentally and physically. Farmed rabbits are known to develop abnormal behaviours like cage biting, over-eating, excessive body grooming, frequent head shaking, and moving in circles [6].
Meat rabbits have a drastically shortened life of just 10 to 12 weeks of age, when they can live for 8-14 years [6].
The vague description of acceptable slaughter is left open to interpretation in regards to proper handling and differs between each state. This ranges from electrical stunning to blunt force trauma [6]. Undercover investigations found that many farms were conducting on-site slaughter, some with the use of circular saws – which has been acknowledged as a suitable method of slaughter. The Invasive Animals Cooperative Research Centre (2012), said that rabbits can be stunned via cervical dislocation (separating the brain from the spinal cord) and trauma, followed by decapitation and bleeding out [6].
The environment
Like all animals, rabbits require food and freshwater. It is estimated that a farm with 100 does and 700 progeny requires 38 tonnes of feed and 73,000L of freshwater every year. This is around 104kg of food and 200L of water a day. In summer, rabbits require 50% more water [4].
Our health
There is little research on the health implications of eating rabbit meat, most likely due to its lack of popularity in the Western world. The farming of rabbits, however, is very similar to that of broiler chickens. Animals are living among their waste in unnatural, confined conditions. Their diets are also unnatural and they have their movements restricted to get them to their slaughter weight in a shorter time frame. These elements, coupled with the ammonia-filled air, cause illnesses, leaving many sick, dying, or dead before they reach the slaughterhouse. These conditions create the perfect environment for new infectious diseases. Viruses and diseases can mutate and have the potential to pose serious health risks to people, with the possibility of starting the next pandemic.
Nutrient Sources
When switching to a plant-based diet or including more vegan meals into your week, it’s important to eat a wide range of fruits, vegetables, nuts, seeds, grains, and legumes. Eating a whole-foods, plant-based diet is incredibly beneficial for your health and will leave you feeling full of energy! We aren’t nutritionists, so we’ve summarised information from Viva Health.
Viva Health “monitor the scientific research linking diet to health and provide accurate information on which you can make informed choices about the food you eat”. They work with health professionals and nutritionist for up to date information. We definitely recommend checking out their website for more information.
Please note, the recommended requirements is an average. Everyone’s bodies are different and this will vary how much of these nutrients you will need!
Protein
The average person needs 0.8grams of protein per kilogram of bodyweight. Protein is essential for cell function, vital reactions, and processes in our body. We often hear that plants aren’t a complete source of protein, however, this is outdated and if you are eating a range of sources you’ll hit all of the essential amino acids!
| Source | Grams |
|---|---|
| Red Lentil Pasta (Keep it Cleaner, per serve) | 26g |
| Chickpea Pasta (Keep it Cleaner, per serve) | 25g |
| Quinoa, raw (180g) | 24.8g |
| Tofu, steamed or fried (100g) | 23.5g |
| Green Pea Pasta (Keep it Cleaner, per serve) | 22g |
| Veggie burger – soya based (115g) | 19.1g |
| Oats (160g) | 17.4g |
| Bean-burger (115g) | 12.2g |
| Wholemeal spaghetti (220g) | 10.3g |
| Peanut butter (40g) | 9g |
| Chickpeas (3TBS, 105g) | 7.6g |
| Kidney beans – canned (3TBS, 105g) | 7.2g |
| Mixed nuts (one handful, 30g) | 7.1g |
| Baked beans in tomato sauce (135g) | 6.8g |
| Cooked wholegrain rice (180g) | 6.5g |
| Peanuts – dry roasted (small bag, 25g) | 6.4g |
| Hummus (2-3 TBS, 90g) | 6.1g |
| Walnuts (12 halves, 40g) | 5.9g |
| Almonds (12 nuts, 26g) | 5.5g |
Iron
Iron is important for the development of red blood cells, which carry oxygen around the body. Women have higher iron requirements than men due to menstruation. The recommended amount is 8.7mg for men over 18, and 14.8mg for women from 19-50, and 8.7mg after 50 [x].
In addition to these, herbs and spices contain high amounts of iron, from 20-100mg per 100g. So start chucking them regularly in your meals and you’ll hit your target!
| Source | MG |
|---|---|
| Blackstrap molasses (2TBS) | 7.2 |
| Lentils, cooked (1cup) | 6.6 |
| Tofu (1/2 cup) | 6.6 |
| Spinach, cooked (1cup) | 6.4 |
| Kidney beans, cooked (1cup) | 5.2 |
| Chickpeas, cooked (1cup) | 4.7 |
| Soybeans, cooked (1cup) | 4.5 |
| Tempeh, cooked (1cup) | 4.5 |
| Lima beans, cooked (1cup) | 4.5 |
| Black-eyed peas, cooked (1cup) | 4.3 |
| Beetroot, cooked (1cup) | 4 |
| Bagel, enriched (1 medium) | 3.8 |
| Black beans, cooked (1cup) | 3.6 |
| Pinto beans, cooked (1cup) | 3.6 |
| Prune juice (240ml) | 3 |
| Quinoa, cooked (1cup) | 2.8 |
| Beet greens, cooked (1cup) | 2.7 |
| Tahini (2TBS) | 2.7 |
| Peas, cooked (1cup) | 2.5 |
| Cashews (1/4 cup) | 2 |
| Brussels sprouts, cooked (1cup) | 1.9 |
Potassium
Potassium helps regulate fluid balance, muscle contractions, and nerve signals. Research has found that a diet high in potassium can reduce blood pressure and water retention, protect against stroke, and prevent osteoporosis and kidney stones! An adult requires around 3,500mg of potassium every day. Including a range of vegetables, fruits, grains, and legumes will mean you will hit this!
| Source | MG |
|---|---|
| Potatoes, baked (medium, 180g) | 1080mg |
| Apricots (6 dried, 48g) | 902mg |
| Acorn squash (baked, 1 cup, 205g) | 902mg |
| Sweet potato, baked (180g) | 864mg |
| Potatoes, new boiled (175g) | 660mg |
| Avocado (1 medium, 145g) | 653mg |
| Spinach (baby raw, average serving, 90g) | 614mg |
| Dried figs (3 fruits, 60g) | 582mg |
| Butternut squash (1 cup, 205g) | 574mg |
| Soya beans, cooked (2-3 TBS, 90 g) | 460mg |
| Broccoli, steamed (large portion, 110g) | 410mg |
| Adzuki beans, boiled (2TBS, 70g) | 400mg |
| Banana (one large without skin, 120g) | 396mg |
| Lentils, green and brown, cooked (120g) | 372mg |
| Tempeh – fermented soya beans (100g) | 370mg |
| *Soya beans – edamame (large portion, 90g) | 385mg |
Magnesium
Magnesium is necessary for nerve and muscle function, a healthy immune system, heart health, and strong bones. Men need around 300mg and women around 270mg per day.
| Source | MG |
|---|---|
| *Quinoa, cooked (medium portion, 180g) | 115mg |
| Peanuts, plain (medium bag, 50g) | 105mg |
| Wholemeal spaghetti (average portion, 220g) | 101mg |
| Wholegrain rice, boiled (medium portion, 180g) | 86mg |
| Brazil nuts (6 nuts, 20g) | 82mg |
| Pumpkin seeds (average serving, 28g) | 76mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 72mg |
| Spinach (baby raw, average serving, 90g) | 72mg |
| Sesame seeds (1 heaped tsp, 19g) | 70mg |
| Almonds (12 whole nuts, 26g) | 70mg |
| Tofu, steamed, fried (typical portion, 100g) | 67mg |
| Baked beans in tomato sauce (half a can, 210g) | 63mg |
| Sunflower seeds (1TBS, 16g) | 62mg |
| *Soya beans – boiled (medium portion, 70g) | 60mg |
| *Edamame, cooked (medium portion 90g) | 58mg |
| Cashew nuts (20 nuts, 20g) | 54mg |
| Molasses – black treacle (1 TBS, 20g) | 48mg |
| Oatmeal or rolled oats (40g portion) | 46mg |
| Hazelnuts/filberts (1 handful, 28g) | 45mg |
| Lentils, green and brown, cooked (120g) | 41mg |
| Pecan nuts (5 nuts, 30g) | 39mg |
| Pistachio nuts (1 handful, 28g) | 36mg |
| Peanut butter, smooth (20g) | 36mg |
| Soya milk, 1 glass (200 g) | 36mg |
| Wheat germ (2 TBS, 14g) | 34mg |
| Walnuts (6 halves, 20g) | 32mg |
| Lentils, red, cooked (120g) | 31mg |
| Cocoa powder (1 heaped tsp, 6g) | 31mg |
| Spinach (mature, boiled, average serving, 90g) | 31mg |
Phosphorus
Phosphorus is essential for bone and teeth health, it also helps our cells, DNA, and maintaining our PH levels. Adults need approximately 550mg per day.
| Source | MG |
|---|---|
| Peanuts, plain (medium bag, 50g) | 1849mg |
| Peanut butter, smooth (20g) | 1089mg |
| Quinoa, cooked (medium portion, 180g) | 414mg |
| Wholemeal spaghetti (average portion, 220g) | 273mg |
| Tofu, steamed, fried (typical portion, 100g) | 270mg |
| Pumpkin seeds (average serving, 28g) | 238mg |
| Rice, wholegrain, boiled (medium portion, 180g) | 225mg |
| Tempeh – fermented soya beans (100g) | 200mg |
| Lentils, green and brown (120g) | 156mg |
| Oatmeal or rolled oats (40g portion) | 154mg |
| Edamame (cooked) medium portion (90 g) | 152mg |
| Wheatgerm (2TBS, 14g) | 147mg |
| Almonds (12 whole nuts, 26g) | 143mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 139mg |
| Oatcakes, plain, (4 cakes, 36g) | 138mg |
| Sesame seeds (1 heaped tsp, 19g) | 137mg |
| Corn on the cob (kernels only, 125g) | 134mg |
| Lentils, red, cooked (120g) | 120mg |
| Brazil nuts (6 nuts, 20g) | 118mg |
| Cashew nuts (20 nuts, 20g) | 112mg |
| Sunflower seeds (1 TBS, 16g) | 102mg |
| Cola (one can 330ml) | 99mg |
| Pecan nuts (5 nuts, 30g) | 93mg |
| Peas (boiled, medium portion, 70g) | 91mg |
| Hazelnuts/filberts (1 handful, 28g) | 84mg |
| Walnuts (6 halves, 20g) | 76mg |
| Wholemeal bread (medium slice, 36g) | 73mg |
| Parsnips, boiled (90g) | 68mg |
| Chickpeas (2 TBS, 70g) | 57mg |
Zinc
Zinc is an important mineral for new cell development and enzymes that are responsible for reactions in the body. It also helps process carbohydrates, fats, and proteins, and improves our immune system. Women need around 7mg a day and men 9.5mg.
| Source | MG |
|---|---|
| Tempeh – fermented soya beans (100g) | 3.24mg |
| Wholemeal spaghetti (average portion, 220g) | 2.64mg |
| Tofu, steamed, fried (typical portion, 100g) | 2mg |
| *Quinoa, cooked (medium portion, 180g) | 1.96mg |
| Wheat germ (2 tablespoons, 14g) | 1.96mg |
| Pumpkin seeds (average serving, 28g) | 1.85mg |
| Lentils, green and brown (120g) | 1.68mg |
| Couscous, plain, cooked (150g) | 1.35mg |
| Wholegrain rice, cooked (medium portion, 180g) | 1.26mg |
| Lentils, red, cooked (120g) | 1.2mg |
| Cashew nuts (20 nuts, 20g) | 1.18mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 1.03mg |
| Sesame seeds (1 heaped tsp, 19g) | 1.01mg |
Selenium
Selenium acts as an antioxidant, is part of our cell defence mechanism and helps thyroid glands function properly. It also protects our ovaries and sperm from radical damage. Men need 75mg a day and women 60mg.
| Source | MG |
|---|---|
| Brazil nuts (6 nuts, 20g) | 50.8mg |
| Lentils, green and brown, cooked (120g) | 48mg |
| *Tofu, fried (typical portion, 100g) | 28.6mg |
| Wholewheat spaghetti (average portion, 220g) | 13.2mg |
| Mushrooms, fried (average portion, 44g) | 10.6mg |
| Sunflower seeds (1 TBS, 16g) | 7.8mg |
| Wholegrain rice, cooked (medium portion, 180g) | 7.2mg |
Vitamin B1 - Thiamine
Vitamin B1 helps the body convert carbohydrates from food into fuel for energy. Women need just 0.8mg a day and men 1mg.
| Source | MG |
|---|---|
| Nutritional yeast with B12 (5g serving) | 2.25mg |
| Wholemeal spaghetti (average portion, 220g) | 0.46mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 0.4mg |
| Oatmeal or rolled oats (40g portion) | 0.36mg |
| *Acorn squash, baked (1 cup, 205g) | 0.35mg |
| Yeast extract – Marmite/Vegemite (1 portion, 8g) | 0.33mg |
| Wheat germ (2 tablespoons, 14g) | 0.28mg |
| Sunflower seeds (1 TBS, 16g) | 0.26mg |
| Brown rice (boiled, medium portion, 180g) | 0.25mg |
| Corn on the cob (kernels only, 125g) | 0.23mg |
| Pecan nuts (5 nuts, 30g) | 0.21mg |
| Tomato ketchup (20g) | 0.2mg |
| Peas (medium portion, 70g) | 0.18mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 0.18mg |
| Sesame seeds (1 heaped tsp, 19g) | 0.18mg |
| Oranges (1 medium, 160g) | 0.18mg |
| Avocado (1 medium, 145g) | 0.15mg |
| Brazil nuts (6 nuts, 20g) | 0.13mg |
| Lentils, red, cooked (120g) | 0.13mg |
| Hazelnuts/filberts (1 handful, 28g) | 0.12mg |
| Soya milk (average glass, 200g) | 0.12mg |
| *Soya beans – edamame (medium portion, 70g) | 0.11mg |
Vitamin B2 - Riboflavin
Vitamin B2 is necessary for growth, eyesight, red blood cell production. All B vitamins help protect cells and DNA from damage. Men need 1.3mg and women 1.1mg of B2 every day.
| Source | MG |
|---|---|
| Yeast extract – Marmite/Vegemite (1 portion, 8g) | 0.95mg |
| *Nutritional yeast with B12 (5g serving) | 0.9mg |
| Quinoa (medium portion, 180g) | 0.72mg |
| Muesli, Swiss style (large portion, 80g) | 0.49mg |
| Fortified vegan breakfast cereal (Shreddies, medium portion, 50g) | 0.42mg |
| **Soya milk (average glass, 200g) | 0.42mg |
| Avocado (1 medium, 145g) | 0.26mg |
| Almonds (12 whole nuts, 26g) | 0.2mg |
| Wild rice, cooked (medium portion, 180g) | 0.14mg |
| Mushrooms, fried (average portion, 44g) | 0.15mg |
| Mange-tout peas, boiled (medium portion, 80g) | 0.13mg |
Vitamin B3 - Niacin
Vitamin B3 is essential for our nervous system, healthy skin, and releasing energy from food. Men need 17mg a day and women 13mg.
| Source | MG |
|---|---|
| *Nutritional yeast with B12 (5g serving) | 17.1mg |
| Peanuts, plain (medium bag, 50g) | 6.9mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 5.5mg |
| Quinoa (medium portion, 180g) | 5.2mg |
| Muesli, Swiss style (large portion, 80g) | 5.2mg |
| Yeast extract – Marmite/Vegemite (1 portion, 8g) | 5.12mg |
| Wild rice, cooked (medium portion, 180g) | 4mg |
| Wholemeal spaghetti (average portion, 220g) | 2.9mg |
| Corn on the cob (kernels only, 125g) | 2.5mg |
| Brown rice (boiled, medium portion, 180g) | 2.3mg |
| Acorn squash (baked, 1 cup, 205g) | 1.9mg |
Vitamin B5 - Pantothenic Acid
Vitamin B5 is needed for hormone synthesis, immune function, and energy release. Women and men need 5mg a day [x].
| Source | MG |
|---|---|
| *Nutritional yeast with B12 (5g serving) | 7mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 1.9mg |
| Avocado (1 medium, 145g) | 1.6mg |
| Acorn squash (baked, 1 cup, 205g) | 1mg |
| Plantain, fried (1 cup, 118g) | 0.9mg |
| Baked potato (medium with skin, 180g) | 0.8mg |
| Corn on the cob (kernels only, 125g) | 0.8mg |
| Sweet potato, boiled (two medium, 130g) | 0.7mg |
| Mushrooms, fried (average portion, 44g) | 0.6mg |
| Oranges (1 medium, 160g) | 0.6mg |
| Mange-tout peas, boiled (medium portion, 80g) | 0.5mg |
| Pecan nuts (5 nuts, 30g) | 0.5mg |
| Oatmeal or rolled oats (40g portion) | 0.5mg |
| Chestnuts (5 whole nuts, 50g) | 0.3mg |
Vitamin B6 - Pyridoxine
B6 helps store energy from protein, carbohydrates, and fat, keeps our immune system and nerve system functioning. Women need just 1.2mg and men 1.4mg a day.
| Source | MG |
|---|---|
| *Nutritional yeast (5g serving) | 1.7mg |
| Muesli, Swiss style (large portion, 80g) | 1.28mg |
| Avocado (1 medium, 145g) | 0.52mg |
| Fortified vegan breakfast cereals (Shreddies, medium portion, 50g) | 0.49mg |
| **Pistachio nuts (1 handful, 28g) | 0.48mg |
| Wheat germ (2 TBS, 14g) | 0.46mg |
| Acorn squash (baked, 1 cup, 205g) | 0.39mg |
| Banana (medium without skin, 100g) | 0.29mg |
| **Quinoa, cooked (medium portion, 180g) | 0.22mg |
| **Sunflower seeds (1 TBS, 16g) | 0.22mg |
| Corn on the cob (kernels only, 125g) | 0.19mg |
| Wholemeal spaghetti (average portion, 220g) | 0.18mg |
| Brussel’s sprouts, boiled (90g) | 0.17mg |
| Spring greens, boiled (medium portion, 95g) | 0.17mg |
| Chestnuts (5 whole nuts, 50g) | 0.17mg |
| Hazelnuts/filberts (1 handful, 28g) | 0.17mg |
| Oranges (1 medium, 160g) | 0.16mg |
| Tahini – sesame seed paste (1 heaped tsp, 19g) | 0.14mg |
| Sesame seeds (1 heaped tsp, 19g) | 0.14mg |
| Tomatoes, grilled (1 medium, 85g) | 0.14mg |
| Walnuts (6 halves, 20g) | 0.13mg |
Vitamin B12
For B12, we recommend taking a supplement. There is nothing wrong with taking supplements and supplements aren’t just for vegans – the pharmaceutical industry is worth billions on dollars, due to poor diets not being complete with a range of food.
Alternatively, there are so many plant-based foods are fortified with B12, from yeast flakes to plant milks, mock meats, cereals, and vegan yoghurts.
Meet Freddie, Felix, & Fritz
Written by their carer, Reem.
Meet Freddie, Felix and Fritz, the New Zealand White Rabbits rescued from a meat farm. These brothers were rescued together after 12 weeks of life in a cramped cage, just before being sent to slaughter.
It took several months for them to settle, but, with the proper emotional and physical rehabilitation, their docile and affectionate nature blossomed and so did their ability to show trust to humans. After already 3-years in sanctuary, they can look forward to a further 3 to 4-years of quality head rubs and kale treats!
Their three personalities could hardly be more different. Freddie is the serious cunning bun, or as we call him ‘the top dog’, strategically leaving his scent around the house to show the cats who is really in charge. Felix is the sensitive timid one, runs for cuddles, preferring a head rub over food as he pushes his nose on his human’s ankles, tugging at trousers for more attention and licking hands in apparent appreciation. Then there is Fritz the ‘baby face brother’, who is a very demonstrative fun-loving bun showing gold-medal worthy acrobatics when he sees you and the veggies.
Living so intimately with these guys gives a great insight into those misunderstood sentient beings. They are all very aware of their surroundings, curious and affectionate in their own way. They value being clean and so are easily litter trained. They enjoy lying on their pet beds and will effortlessly run through the cat flap to go outdoors. They also spend time exploring the house, sometimes crowding around the fridge knowing the veggies are not too far away.
The ultimate reward for rescuing these guys is seeing them ‘binky’. It is hard to imagine a more overt display of pure joy than seeing them randomly leap into the air combined with all sorts of contortions. I would say the complete opposite of their early lives in a meat farm.
