American Health & Fitness Magazine American Health Vitamins, Nutrition, Products, Information and Supplements

1. 

   Tom
   March 12th, 2011 - 08:18

   You may need to supplement with calcium, zinc, iron (depending on if you’re a teenager or if your body doesn’t store iron efficiently), & Vitamins D, B-6, & B-12. Vegans may need to supplement with Vitamin B-12 & an Omega 3 product that is rich in DHA, which is especially important for proper brain & eye support.

   Plant sources are not the most reliable sources for Vitamin B12. Oxalic acid & phytic acids in plants can reduce Calcium & Iron absorption, making supplementation vital.

   Although plants do contain protein, you want complete protein with all essential amino acids. This can be done by combining nuts, seed, legumes and grains together. You can also obtain Omega 3s from flax seeds, walnuts, etc, but they contain ALA which will convert into EPA and to a very limited degree DHA. Fish already have EPA and DHA in them.

   http://www.kidsvitaminshop.com/Vegetarian-Vegan/
2. 

   Colin
   March 12th, 2011 - 08:18

   You need to make sure you get, Protein, and your essencial amino acids. Beans are the vegitarian solution to these issues.
3. 

   SethSpeaks
   March 12th, 2011 - 08:18

   Did you know that 6% of the world’s population is vegetarian, and that most of those are vegetarian from birth? That is roughly 400 million people. Something to think about. Vegetarians generally get MORE not less vitamins than the average omnivorous person. What they do need to watch is to get enough protein in their diets. The only sometimes vitamin deficiency is folate or B12 which is easily supplemented. Get a book on balanced vegetarianism which will help you figure out how much protein to get and where to get it from and you will be fine. Take a one a day vitamin if you desire and you’ll be just fine.
4. 

   alex hegh
   March 12th, 2011 - 08:18

   your missing out on protein, omega3 and iron mostly (iron is very important especially if your female)
   try kidney beans, lintils, tofu and chickpeas for your protein
   and yes you can take suppliments for your iron etc, though real food is the mest.
   why have you decided to go vege?

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