Vitamins needed for Vegetarian?

Question

I've been a vegetarian [I consume dairy, but no meat whatsoever] for a year, and my second cousin just got sick from also not eating meat and not getting enough nutrients. My question is, what vitamins can I buy that can help supply what I'm missing. Thanks :)

Answer 1

i supply it without vitamins. i look for stuff with protein. beans are a meat substitute and have everything you need and i eat special k protein plus and i eat a lot of soy.

Answer 2

I'm a vegetarian and I have no need for taking vitamins!  You just need to eat a variety of foods that are high in nutrients!

If you're just becoming a vegetarian  you may experience a few withdrawal symptoms of not eating meat but that's nothing to worry as long as you eat plenty of fruit, veggies especially the green and red ones, beans, grains, cereals, kelp!  

Beware of Products that say contain protein plus..  I read on a bottle of Protein Plus and if I remember correctly amongst the ingredients list was: hydrolized cartilage!

No need to take vitamins unless you do a lousy vegetarian diet!  I do have a friend who eats mostly pretzels and donuts and very little fruit.. she takes vitamins cause she knows her diet is improper.. and she's a cop!

Answer 3

as you are eating dairy products (and presumably a large variety of fruit, veg, salad, beans, nuts and pulses) then you shouldn't be at risk from any deficiencies...

my sister is a vegan (and has been for 15yrs+) and buys 'tartex' which she spreads on toast

she said there is something in it (I forget what) that is essential to good health that people generally obtain from meat

she is very conscious of what she eats and is as healthy as the next person

Answer 4

Just because you follow a vegetarian diet, doesn’t necessary mean it is going to be healthy.

I eat a LOT of fresh fruit & raw vegetables everyday and I get all the nutrients I need from my diet. I follow a mainly vegan diet. No animal flesh, no dairy, no caffeine, no flour, no sugar. I find my diet to be very healthy and that is reflected on my skin which is clear, soft and glows because of it. I also have a lot of energy.

My friend has a crappy vegetarian diet. She hardly ever eats any fresh fruit & vegetables. She eats a lot of hot chips, fizzy sodas, cheese sandwiches, white bread, toast, coffee and c**p like that. She looks white, pasty and sickly. She looks tired most of the time.

Rather than buy vitamins, are you able to increase your fresh fruit & raw vegetable intake. You should be aiming for 4 serves of fruit AND 6 serves of vegetables everyday.

Whilst you should be able to get all the vitamins you need from your diet, if you are low it in something you can take a supplement to boost it up.

Vitamins are good for this in the short-term (6 months - 1 year) but you really don't need them long-term if you eat a balanced low fat vegetarian diet.

Also rather than buy vitamin supplements that may not be suitable for you, make an appointment to see a trained qualified naturopath. They will advise the best supplements to take.

You can also get a blood test to find out what you are low in.

There is not much point taking an iron supplement, if you don’t actually have an iron deficiency – it will just be a waste of money.

So best to get a blood test and see a naturopath for proper advice, before you buy anything.

.

Answer 5

When I was vegetarian a while back* I ended up with a vitamin B deficiency. This is uncommon and took a couple of years to develop. I was very active and building muscle - I had a couple of shots and took some B-complex pills but basically just adjusting the diet was all I needed to do for the long run:

More dairy (previously I would only have about 1/2L of milk per week, no other dairy) plus more potatoes, bananas, lentils and.... lots of marmite and beer (natural of course, with yeast sediments)!

* I don't mean to upset people by admitting I do now eat meat... but seasoned with guilt

Answer 6

As long as your eating a balanced vegetarian diet you don't need any vitamins. Get yourself a couple vegetarian cookbooks and borrow some books from your local library. The internet is a good place for people who know what they need, but it has a lot of misinformation.

Answer 7

Ask the st*pid cow and chicken how they getting their nutrients.

Most vitamins & minerals sold in the markets are made by veggies, fruits & herbs.... and being labeled as "natural products".

Answer 8

Who told your cousin that that he or she became sick because of her diet? Most docs in the US don't have a whole lot of training in nutrition.  That is why we have nutritionists around.

If you eat a wide variety of fruits and vegetables and eat enough complete protein--like dairy products and beans with whole grains then you are getting the vitamins you need.

And remember even vegetarians can have bad diets full of sugar and empty calories.

Answer 9

as long as you're consuming dairy you shouldn't get sick, also i assume you're eating a h**l load of greens and dry beans and such right? don't forget the fruit.  Try adding more beans

Answer 10

What does your cousin getting sick have to do with being vegetarian.

He ate a crappy diet and he paid for it. Lot's of meat-eaters face the same problem.

The only vitamin that some people may have a problem with is B12. All other nutrients can be found in plant foods. B12 can be found in breakfast cereals or any multivitamin. Vegetarian vitamins are always available online.

Bread, pasta, cereal, rice, beans, peas, lentils, nuts, seed, fruits and veggies have all of the nutrients that you could need.

The vegetables with the most nutrients are dark green leafy vegetables such as mustard, collards and kale. I doubt that your cousin ate anything like that.

http://www.veganhealth.org/sh

http://www.pcrm.org/health/veginfo/index...

Answer 11

i wouldn't think you would need to take vitamins if you are eating foods that would replace what you wouldn't get from not eating meat.

i've been a vegetarian all my life (16 years).......no kidding........and i haven't needed to take anything because of lack of nutrients.

Answer 12

i keep my vitamins in my f***y pack

Answer 13

The same vitamins and minerals needed for anybody, that is recommended and required for our body. This should help:

http://veganpeace.blogspot.com/2008/02/v...

Answer 14

If you are missing anything, it is not because you are a vegetarian but because you're not eating a good variety of healthy foods.

Try paying close attention to the nutrition content of everything you eat for a couple days or a week.  Then you can see what you're missing, if anything.  You can look up nutrition info online for your fresh foods.

Answer 15

Though, there are many available multivitamins in the market, still, FRESH foods with different benefits is the BEST to take in order to avoid any chemicals.

The key to any healthy diet is to choose a wide variety of foods, and to consume enough calories to meet your energy needs. It is important for vegetarians to pay attention to these five categories in particular.

Protein

Protein is found in both plant foods and animal foods. The ADA has said that it is NOT necessary to combine specific foods within a meal in order to "complete" the amino acids profile of the proteins found in plant foods. Eating a wide variety of foods and enough calories during the day will fulfill your protein needs. Good sources of protein include whole grains, lentils, beans, tofu, low-fat dairy products, nuts, seeds, tempeh, eggs, and peas.

Calcium

The ADA recommends consuming at least 1300 mg of calcium per day - the equivalent of over 4 cups of milk or yogurt! Vegetarians can meet their calcium needs if they consume adequate amounts of low-fat and fat-free dairy products such as milk, yogurt, and cheese. Calcium is also found in many plant foods including dark, leafy greens (e.g. spinach, kale, mustard, collard and turnip greens, and bok choy), broccoli, beans, dried figs, and sunflower seeds, as well as in calcium-fortified cereals, cereal bars and some juices.

Vegans (people who don't eat any animal products) must strive to meet their daily calcium requirements by regularly including these plant sources of calcium in their diets. Many soy milk products are fortified with calcium, but be sure to check the label for this. You can also include a calcium supplement in your diet, which is available at the pharmacy in Health Services.

Vitamin D

Vitamin D helps your body absorb and use calcium. There are few foods that are naturally high in vitamin D, though. Therefore, dairy products in the US are fortified with vitamin D. Many soy milk products are also fortified with vitamin D. Your body can make its own vitamin D, but only when the skin is exposed to adequate sunlight (but that can have its own risks). People who do not consume dairy products and who do not receive direct exposure to sunlight regularly should consider taking supplemental vitamin D. This supplement should contain no more than 100% of the Recommended Daily Value, however, because larger doses can be dangerous. Both multivitamin supplements and calcium supplements with vitamin D are available at the pharmacy in Health Services

Iron

Iron-fortified breads and cereals, dark green vegetables (e.g. spinach and broccoli), dried fruits, prune juice, blackstrap molasses, pumpkin seeds, sesame seeds, and soybean nuts are good plant sources of iron. Consuming foods high in vitamin C, such as citrus fruits or juices, tomatoes, and green peppers helps your body absorb iron from these plant sources. Cooking food in iron pots and pans will also add to your iron intake.

Vitamin B-12

Vitamin B-12 is produced in animals and by bacteria in the soil. Vegetarians who consume dairy products and/or eggs usually get enough B-12 since it is found in these foods. Vegans, however, should add vitamin B-12 fortified soy milk to their diets. Regularly taking a broad-spectrum multivitamin and mineral supplement (available at the pharmacy in Health Services) will also supply the necessary amount of B-12.

What about athletes?

Being both an athlete and a vegetarian can be challenging, especially for vegans. It can be difficult to eat a volume of food high enough to meet an athlete's high caloric needs. Vegetarians who participate in sports should be aware of their increased energy needs, and should make a concerted effort to consume sufficient calories.