Extra Vitamins/Supplements for Vegetarians?!
Extra Vitamins/Supplements for Vegetarians?
I've just become a vegetarian, and I was wondering if there are any special supplements I should be taking, or any vitamins to replace what I would be getting from meat.
Thanks x
Answers:
You shouldn't need to take any at all provided that you include the following in your diet:
PROTEIN
* pulses
* nuts & seeds
* wholegrains - e.g. wholemeal bread & pasta, brown rice
* tofu
Examples: beans on toast, jacket potato & hummus, peanut butter sandwich etc.
CALCIUM
* tofu
* green leafy vegetables - e.g. spinach
* almonds
* brazil nuts
* figs
* milk & fortified soya milk
IRON
* tofu
* pulses
* spinach
* broccoli
* wholegrains
* prunes
* dried fruit - e.g. figs, apricots, dates
* nuts & seeds
* molasses
* dark chocolate
* red wine
ESSENTIAL FATTY ACIDS
* plant oils - e.g. olive, hemp, sunflower
* nuts & seeds
* avocados
You need to take iron supplements for sure. And make sure you're getting protein from cheese and milk. Fish oil capsules are also great because it provides you with Omega 3 Fatty acids which vegetables cannot provide. Of course a multi-vitamin wouldn't hurt either. But iron supplements are a must.
Hello! The most important thing you should be taking is Omega-3 fatty acids or fish oil (That is if you do not consume things like walnuts regularly). Other than that, you should be able to get all of your protein from tofu and soya. Many vegetarians may become anemic after they stop eating red meat. Try to find iron in other things, if not take an iron supplement.
Try and get as much of your nutrients and vitamins from food.
For Iron try tofu, black beans, and whole wheat bread. Some cereals are fortified with Iron. Baked beans are good as well.
For protein try: asparagus, baked beans, cheese and eggs
You may have to take omega 3 supplements (make sure its veggie friendly)
If you are eating a wide variety of veggies, grains, etc... you may not need a supplement. Do some research on vegetarianism and find out the nutritional value of what you eat.
vegetarians do NOT need to take any supplements. period. just make sure you're eating a variety of foods. don't listen to the people who say you need to supplement iron, omega 3 fatty acids, or any other vitamin. it simply isn't true. Maria B doesn't know what she's talking about. fish oil isn't even vegetarian...
I think Emilie's post has particularly good information and I agree with her that you shouldn't need any supplements if your diet is properly planned.
I personally take a vegan multi-vitamin and calcium / magnesium supplement every day, however. I probably don't need to take it, but I feel better knowing that I do. It's more for my mental health than physical, lol.