How to make up for lost nutrients?

Question

I very recently made the switch to a vegetarian diet and I want to eventually make the switch to a vegan diet, but I'd like to know what sorts of foods I should eat to make up for the loss of different nutrients like calcium and B12 and such. Any help is appreciated!

Answer 1

Being a vegetarian does not mean that you would be missing out on essential nutrients in your food. Try the interesting vegetarian recipes here and you would enjoy ur daily meal as well as get all the nutrients you need.

http://www.ifood.tv/network/vegetarian/r...

Answer 2

Ca, B12 myth is a big one.

In a normal-conditioned body (that is only by proper vegetarian / vegan diet), human-animal alike all other mammals are capable to sysnthesis Ca & B12 by themselves, and all other nutrients ADEQUATELY. This is one reason why saying that adding the meat indeed "unnatural" to human (will make the body abnormal), eventually will lose the natural capacity to synthesis B12, and many other vital elements. Extream Meat eating also will cause serious malfunction of internal organs-scientifically proven.

Should not over-traumatize with the B12, Ca myth. Recently I went through the govt's statistics on B12 deficiency syndrom. Insignificant, but almost meat-eaters.

Answer 3

you aren't really losing any nutrients because you are only a vegetarian...swallow B12 pills......if you are a vegan, then you are losing lots of nutrients. you have to eat pills to get the nutrients you need.

Answer 4

For sufficient B12, you'll need to eat fortified foods or take a supplement.  It's the only nutrient not readily available on a vegan diet.

Here's some info on calcium and iron, two nutrients people tend to assume are lacking on veg*n diets:

http://www.vrg.org/nutrition/iron.htm

http://www.vrg.org/nutrition/calcium.htm

The main thing you want to know is to eat a wide variety of legumes, grains, fruits, vegetables, nuts and seeds.  Pick up a copy of "Becoming Vegan" by Brenda Davis and Vesanto Melina.  Both are registered dietitians and it's just about the bible of vegan nutrition.

Answer 5

eat a wide range of veggies. Broccoli, kale, and collard have calcium. Eat a fortified cereal to get your b12. If you're still worried you can take a multivitamin.