What does a vegetarian need in order to stay healthy?

Question

What sort of supplements or food items are necessary for a vegetarian to stay healthy. Websites with this information would also be helpful.

Answer 1

Any restriction in the foods one would eat holds the potential for dietary inadequacies.

Definitely you will need iron supplements among others. My friend is a vegetarian. He got really sick his first attempt. It can really s***w up you body if you don't make up for the specific nutritious aspects of meat, etc. that your body wont be getting.

info:

http://vegnutrition.netfirms.com/

Answer 2

protein and iron are the two major ones. Just eat a lot of beans and nuts to get the protein, and take iron supplements if you can. Other things you need are vitamin B12 and calcium.

Answer 3

Eat a burger.

Answer 4

http://www.vegetariantimes.com/

Answer 5

http://www.vegsoc.org/info.html

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

http://www.vegetariannutrition.net/

http://www.vegetarian-nutrition.info/

These sites seem to have decent information. You should always try to eat a balanced diet though, regardless of being a vegetarian and this means eating a variety of fruits and vegetables, along with getting all your food groups in (carbs, protein, good fats etc). I am pretty sure all this can be gained from foods suitable for vegetarians without the need for supplements really.

Answer 6

no supplements are needed.

Eat a balanced health diet of vegetables, legumes, and fruit.

Answer 7

im making the transiting to going vegetarian here are some links you might find helpful.

http://www.goveg.com/vegetarian101.asp

http://www.petaliterature.com/VEG297.pdf

http://www.peta.org/living/index.asp

http://www.vegetariantimes.com/

Congrats on making this decision!

Answer 8

Lots of fruit and vegtables. Soy milk will give you the vitemins you will be missing from regular milk. Try getting a vegatarian cook book at the library, book store. Or google it.

Really hope I helped.

Good luck.

Answer 9

veggies are good for the health & body. as a person gets old, less meat or seafood should be taken.

Answer 10

Protien and Calcium. Take some vitamins.

Answer 11

Protein, because meat gives you a lot of that. Protein supplements, iron, etc.

Answer 12

http://www.youngwomenshealth.org/vegetar...

eventhough it says women's health..

it is good for both genders

Answer 13

Veggies!

Answer 14

Carbohydrates provide energy and vitamins for your brain and muscles. Grain products, especially whole grains, fruits, and certain vegetables are very important because they provide the carbohydrate, fiber, and many vitamins that your body needs.

Fat is needed by your body to stay healthy. Fat provides essential fatty acids and helps your body absorb certain vitamins. Vegetarians need to include sources of fat such as nuts, oils, or avocado.

Protein is needed for your muscles to grow. Vegetarians have to be careful not to just cut meat out of their diet, but to replace the meat with high-protein vegetarian foods. Nuts, peanut butter, soy foods, and legumes such as beans, peas, and lentils all provide protein. Protein is also found in dairy foods like milk, yogurt, and cheese for vegetarians who eat these foods.

Zinc is important for growth and your immune system. Zinc is found in whole grains, fortified breakfast cereals, dairy products, soy foods, and legumes.

Iron is important for your blood and is found in beans, seeds, soy foods, fortified breakfast cereals, and dark green leafy vegetables, like spinach. Vitamin C helps your body to absorb iron so eating foods rich in vitamin C, like citrus fruits and certain vegetables (like tomatoes) is important, as well.

Calcium is important to build strong bones for later in life. Calcium is found in dairy products like milk, yogurt, and cheese and dark green leafy vegetables like kale and spinach. Some foods are not naturally high in calcium but have calcium added to them; these foods are called calcium-fortified. Some soy products, orange juices, cereals, and cereal bars are calcium fortified. Look at the food label to find out which brands are highest in calcium.

Vitamin D is important for strong bones and is particularly important for people who live in colder climates because you need the sun to make it. During the winter the sun is not as strong and you are not able to make the Vitamin D you need, so it is especially important to make sure you get Vitamin D from the foods you eat, such as fortified dairy products and soy milk.

Vitamin B12 is the only nutrient that needs to be added to a vegan-vegetarian diet. Nutritional yeast flakes, fortified soy milk and cereals contain vitamin B12.

Answer 15

Chlorella, Chlorophyll, Spirulina, Olive oil, almonds, nuts...and much more!!!

Answer 16

They don't need any supplements, every thing one needs to be healthy are found in vegetables and legumes.  Calcium, Potassium, Iron, Vitamin E, Protien Every vitamin under the sun.

Answer 17

meat

Answer 18

You don't need any supplements. As long as you are eating the correct amount of calories, it is almost impossible not to get enough protein. Eat a well balanced diet of veggies, whole grains, beans, fruits, soy, nuts, tofu, and whatever else you like besides meat and you will be 100% healthy.

Answer 19

well you need portein so eat an egg once in a while, skim milk, real cheese, fruit and nuts besides veggies. good whole grain bread,