Vegetarian Diet


Kazie
on Dec 19, 2006 @ 02:10 am

I am a vegetarian by choice (the class that eats eggs and drinks milk). My general physician always encourages me to take supplments like B12, Iron and Calcium.

Any views on products I should take so that I can do away with supplements?
 


3 Replies


artist
Eliminating supplements = bad idea. on Dec 19, 2006 @ 08:23 pm

I an not vegetarian, but I have friends and family that are. When you are vegetarian, it is very important to take supplements because your body is not getting everything it needs. Animal products (meat, fish) contain all 8 essential amino acids (complete protein). Many vegetable proteins have good levels of amino acid proteins but are low in one of two (incomplete protein). The body will first use carbs for energy, then fats and if these sources are low, then it will burn dietary protein. Common symtoms of this deficiency are tiredness and a lack of energy. If you do away with your vitamins, then you can be doing yourself harm. It is important that you get all your protein, so please don't do away with supplements!
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Scents Of Peace
Heme and Non-Heme Iron on Dec 22, 2006 @ 03:01 am

First off, because today's soil is so depleted of nutrient value, much of our food is also. Regardless of your diet choices, you really should supplement with at least a good multi. Concerning iron, there are two types of iron we ingest. Heme - from animal source and non heme - not from animal source (as in plant, no brainer there) The non heme is not as easily assimilated, so food combinations are important. As red blood cells leave the lungs, iron needs Vit C to bind with oxygen properly. So ingest foods high in Vit C when you intake foods high in iron. Also, do not take calcium with your iron as it blocks absorption. Limit your antacids (calcium source) also if you have a problem with anemia. Although not currently, I was a vegan when I was younger and cannot tell you how important folate is to your health. I hope your doc is also advising you on a B6-B12-folic acid combination. I agree with Artist; please take your vitamins !
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karmacake
No Ma'am on Jan 04, 2007 @ 03:33 pm

You have a challenge, but, it's not impossible. You need to realize that by not being more active about ensuring your body is getting the nutrients it needs you could be at risk... take Travis Barker of Blink182 fame for example. He recently broke his arm playing drums due to vitamin deficientcy in his vegetarian diet. Scary and true, and he had meals prepared for him.

Now here are some personal favorite miracle foods that will assist you, and, you could use them on a path to supplemental freedom.

Omegga Eggs - packed with the fatty acids that help the build up of Vitamin E in your body. They have a better fat profile and can help in the prevention of thrombosis and cardiovascular disease. They are expecially perfect for individuals who are less likely to get fish oils in their diet.

Goji Berries - The new super food. You can get them dried at health food stores and are good for preventing heart disease, cancer, diabetes, Alzheimer's disease. They are a powerful antioxident particularly carotenoids such as beta-carotene and zeaxanthin. If you're on blood thinners they may interact.

Spinach - Has tons of folic acid in it, and is good for preventing nerve damage in your future children. However, it can inhibit the absorption of iron.

Bananas - prevents swings in blood sugar and is packed with magnesium

Foods rich in iron - include canned asparagus, pumpkin seeds, beans and lentils.

b12 rich foods - Soymilk will give you about 3mcg of b12 when you only really need about 2.4mcg daily. B12 is important to help increase your red blood cell count. Kellog's cornflakes are good as well, but, you would need to eat about 1.5cups a day to get enough.

In the end, it is possible to live a supplement free lifestyle. However, you would have to make careful calculations on your daily diet. Taking a supplement is easier. Living without them is possible.

Find the recommended levels for your vitamin and minerals, then start doing the math based upon what you consume now and where you need to pick up slack. Even us omnivores have bad eating habits.
Just because we have more variety doesn't mean we're healthy. I discovered that quickly when I was training for Miss Toronto. Subsequently, I take supplements, and eat healthfully.
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