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extra vitamins?
Im 14/f and Im really interested in becomimg a vegetarian/vegan. I was wondering do you have ot take any extra vitamins or anything? I already take One Source for Women but would I need any thing else to get all the nutrition I need? thanks in advance!!
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You're ok with the vitamin you're taking assuming that you're eating adequately already. Getting enough protein in as a vegetarian is tough but I personally think that as long as you get enough plant protein and dairy into your diet that you will be fine with protein as many people; bodybuilders in particular really overestimate the amount they need.
I am not sure if One Source has the extra iron in it but if it does not; you may want to look into finding a multi that does.
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Not just extra vitamins, you need LOTS of stuff. If you don't get exactly what you need, you could be seriously harmed! Our bodies are designed to need meat. And if you are just doing this to follow the crowd, you could be putting yourself at risk. Please re-think this.
It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequte. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.
So, how much protein do you need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh)
Meeting Protein Needs:
Protein Content of Selected Vegan Foods
FOOD AMOUNT PROTEIN(gm) PROTEIN(gm/100 cal)
Tempeh, 1 cup, 41, 9.3
Seitan, 3 ounces, 31, 22.1
Soybeans, cooked, 1 cup, 29, 9.6
Lentils, cooked, 1 cup, 18, 7.8
Black beans, cooked, 1 cup 15, 6.7
Kidney beans, cooked, 1 cup 13, 6.4
Veggie burger, 1 patty, 13, 13.0
Chickpeas, cooked 1 cup 12, 4.2
Veggie baked beans, 1 cup, 12, 5.0
Pinto beans, cooked, 1 cup, 12, 5.7
Black-eyed peas, cooked, 1 cup, 11, 6.2
Tofu, firm, 4 ounces, 11, 11.7
Lima beans, cooked, 1 cup, 10, 5.7
Quinoa, cooked, 1 cup, 9, 3.5
Tofu, regular, 4 ounces, 9, 10.6
Bagel 1 med. (3 oz) 9, 3.9
Peas, cooked 1 cup, 9, 6.4
Textured Vegetable Protein (TVP), cooked 1/2 cup 8, 8.4
Peanut butter 2 Tbsp 8, 4.3
Veggie dog 1 link 8, 13.3
Spaghetti, cooked 1 cup 8, 3.7
Almonds 1/4 cup 8, 3.7
Soy milk, commercial, plain 1 cup 7, 7.0
Soy yogurt, plain 6 ounces 6, 4.0
Bulgur, cooked 1 cup 6, 3.7
Sunflower seeds 1/4 cup 6, 3.3
Whole wheat bread 2 slices 5, 3.9
Cashews 1/4 cup 5, 2.7
Almond butter 2 Tbsp 5, 2.4
Brown rice, cooked 1 cup 5, 2.1
Spinach, cooked 1 cup 5, 13.0
Broccoli, cooked 1 cup 4, 6.8
Potato 1 med.
(6 oz) 4, 2.7
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if you become vegetarian you don't need any extra vitamins. however, because of farming, in America one cannot find vitamin B12 in any vegetables. It's fortified into some soymilks and it's in a lot of vegan items, so you may not have to take it anyway. everything else you will be fine with as long as you eat a variety of things.
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You'd need to take a protein supplement. I recommend the all-natural herbal supplement, Spirulina.
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