Vegans please look here :)?!
I am currently vegetarian ( and I'm just loving it!) but I was thinking to go vegan. I want to but my doctor says that my body is still growing and that i need the calcium/ other vitamins. Is there any supplements that maybe you take to help with the vitamins? My mother said that if I still get the same nutrients that I can become vegan. Oh and before I forget I only eat organic food so can those suggestions be organic to? Thank you.
Thank you so much for your comments :D
Gwen~
Answers:
Meat contains protein, iron, zinc, and the b vitamins riboflavin, thiamin and b-12.
Dairy products contain calcium, vitamin D, protein and potassium.
Eggs contain protein, vitamin D, choline and calcium.
Protein is found in beans, nuts, seed, lentils, potatoes, etc. (If you consume enough calories, you’re getting enough protein.)
You only require between 8 and 11 mg of iron per day. (The amount in one serving of tofu.) Beans and whole grains are also good sources.
Zinc is found in beans, nuts, whole grains.
Riboflavin in found in dark green leafy vegetables, mushrooms, asparagus and broccoli.
Thiamin is found in whole grains, nuts, sunflower seeds, peas, cauliflower, spinach and legumes.
B-12 is found in nutritional yeast and organic produce.
Calcium is found in Blackstrap molasses, Collard greens, Tofu, Soymilk, Soy yogurt, Turnip greens, Tofu, Tempeh, Kale, Soybeans, Okra, Bok choy, Mustard greens, Tahini, Broccoli, and Almonds.
Since excessive protein consumption prevents the absorption of calcium, and sodas cause calcium to be leeched from the bones, most people with a "standard diet" have greater calcium needs than do vegans.
Vitamin D comes free of charge from that big ball of fire in the sky.
Potassium is found in sweet potatoes, potatoes, tomatoes, apricots, peaches, bananas, carrots, beans, squash, spinach, melons and lentils.
Choline is found in wheat germ, soy products, almonds, and peanut butter.
So, include beans, spinach, broccoli, almonds and nutritional yeast.
You can take supplements like Vitamin D Calcium plus D to your diet that you will no longer get in the dairy products (milk, cheese, yogurt, ice cream etc.) you cannot eat as a vegan. For other vitamins, make sure to eat a lot red and yellow veggies and green leafy vegetables. Being a vegan is not that easy, so unless you are totally committed to this type of restrictive diet, you would be better off staying a vegetarian at least until your your body stops growing. You should also research all the restrictions that being a vegan incorporates.
Also, as a vegan, no leather shoes, bags, fur or other clothing products that are make from or are the by products of animals or fish.
You don't need to take supplements as long as you're eating a varied diet.
I'm vegetarian too :) (Just thought i'd tell you :))
A lot of the worries people have about being calcium-deficient when they drop dairy from their diets are unfounded. Too much dairy leaches calcium from one's bones (animal protein tends to do that). Harvard Nurses' Study found a direct correlation between the consumption of dairy and incidences of bone fracture in both men and women.
If you're under 18 years old, the recommended level of calcium for you is around 1200 mg daily. There are plenty of vegan foods that are very high in calcium such as blackstrap molasses, sea vegetables, leafy greens (kale, collard greens, mustard greens), broccoli, okra, tofu processed with calcium sulfate, tempeh, tahini, chia seeds, hemp seeds, almonds and more.
If you want some exact measurements, have a look here: http://www.vrg.org/nutrition/calcium.htm Raw vegan calcium sources: http://debbietookrawforlife.blogspot.com…
You should be getting a good source of Vitamin D because it helps absorb calcium. One way is by getting your daily dosage of sun! Vegans who drink their two glasses of fortified soy, almond, hemp or rice milk get it as well. Dried shiitake mushrooms are also a great source of Vitamin D.