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Vitamins suitable for vegetarians

VeggieBite ...
You can't call yourself a vegetarian if you eat fish and cheeses that contain animal derived rennet... or anything with gelatin. And if you're really concerned about animal welfare you won't wear animal skin or buy new leather shoes or sofas either!

VEGETARIAN / VEGAN VITAMINS at:
Amazon UK
Amazon.com

a I b I c I d I e I k

vitamin type

the foods you'll find them in

handy notes

A

Yellow and green leafy vegetables
Spinach
Carrots
Watercress
Peppers
Apricots (dried)
Lots of fruit!

 

Vitamin A from carrots and spinach are best absorbed cooked. It is always preferable that you steam your vegetables. However, if you have to cook these in water, make an enriching drink out of the vitamin-rich water that's left in the saucepan by adding a teaspoon of yeast extract (like Marmite)... and pouring into a mug. A great feel-good drink.

Vitamin A also helps to strengthen mucous membranes which line the nose and throat.

If you are pregnant, seek medical advice before taking Vitamin A supplements. Be careful with Vitamin A. It can be toxic if taken in high quantities. A maximum of 700 micrograms per day is your limit.

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B

Green leafy vegetables
Yeast extract
Currants
Avocados
Bananas
Wheatgerm
Wholegrains
Mushrooms
Peanuts
Brewers Yeast
Breakfast Cereals

 

B12 is claimed by some to be found in seaweed (especially kelp) There are many products fortified with Vitamin B like breakfast cereals, Soya mince, margarine and yeast extract. There is much inconclusive evidence from diferent nutritional and vegetarian sources suggesting that B12 in vegetables (if found at all) has no significant effect.VeggieGlobal points out that B12 sources and intake is a highly complex dietry issue. For example, there is no conclusive evidence as to whether B12 is present in some of the vegetables mentioned here except for products which are fortified with B12. However we consider the possibility that diferent levels of B12 from zero upwards may be evident in certain fresh vegetables depending on where it grows, how it is treated and how soon it is eaten after picking.
This is one of the rare instances that we direct you to a Wikipedia page, (although it does appear to be unclear on a couple of points), which explains the complexity of B12
http://en.wikipedia.org/wiki/Vitamin_B12

Intakes for Vitamin B12, g/day. (1000 g = 1mg)

  • 0 to 6 months 0.3 g per day
  • 7 to 12 months 0.4 g per day
  • 1 to 3 yrs 0.5 g per day
  • 4 to 6 yrs 0.8 g per day
  • 7 to 10 yrs 1.0 g per day
  • 11 to 14 yrs 1.2 g per day
  • 15 + yrs 1.5 g per day
  • Breastfeeding women 2.0 g per day

Although high intakes are not thought to be dangerous take care with the amount of B12 intake with small children...

B6 Too much quantities of B6 can cause pins and needles, so no more than 50mg per day for an adult.

Well-being: B Vitamin complex is important for maintaining mental alertness. A good supplement for those suffering from low esteem.

For more important details on B12 click here

 

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C

Oranges
Grapefruit
Broccoli
Blackcurrants
Cranberries
Peas (frozen or fresh-picked)
Parsley
Green Peppers
Green leafy vegetables
Potatoes
Kiwi
Tomatoes

 

Over-cooking vegetables destroys Vitamin C. Processed orange juice does not contain natural Vitamin C. Freshly squeezed does.

Well-being: Colds quickly deplete your reserves of Vitamin C. It's important to raise your intake if you feel a cold coming on and to continue a high dose throughout your cold.

  • 0 to 1 year 25mg per day
  • 1-10 years 30mg per day
  • Adult 40mg or approx. 100mg during colds per day

Vitamin C will help clean your body of free radicals. These build up when your immune system is busy fighting infections. Remember, your body can't store Vitamin C so you need to take regular quantities of it every day, particularly during colds and other infections. Excessive amounts of Vitamin C may cause the runs in some people, but it's quite rare!

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D

Plenty of safely absorbed sunshine!
Margarine
Fortified Cereal
Vegetable Oil
Rape Seed Oil
Soy Milk
(Smaller amounts of vitamin D are found in green vegetables)

D2 is animal free. On other D-based vitamins, check on the product packaging. Best absorbed with Calcium so cereals with fortified Soy Milk is a good mix.

Well-being: Low levels of vitamin D have often been associated with osteoporosis, hypertension and diabetes.
US scientists claim that higher doses of vitamin D (around 25 micrograms) can reduce the risk of developing some common cancers by as much as 50%. These include breast, ovarian and colon cancer plus others.
Vitamin D is also a key supplement claimed to help boost lung function and retain a healthy respiratory system.
Sunshine (as well as the effect of bright daylight generally) is a good stimulant towards attaining higher esteem and energy and vitamin D is the main active ingredient. Almost every living thing on earth needs sunlight or its by-products to survive so make sure you keep your vitamin D levels constantly topped up, through moderate exposure to the sun and a dietary supplement.

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E

Vegetable Oils, like Sunflower Oil and Olive Oil
Nuts
Seeds (like Sunflower seeds)
Avocados

 

Vitamin E is natures most powerful antioxidant.

Sunflower Seeds are an acquired taste but full of many required vitamins and minerals. Buy them fresh and eat as a snack instead of rubbish crisps!

It is a myth that Avocados are fattening. Essential fatty acids are good for you. They are the type of oils which are easily digested and do not build up excess fat in our bodies. Finally, it's almost impossible to take excess amounts of Vitamin E

 

Well-being: See Vitamin E in Antioxidants

K

Olive Oil
Seaweed
Kelp
Molasses
Green leafy vegetables

 

 

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a I b I c I d I e I k

Vegetarian Nutrition Menu
Introduction
Vitamins
Minerals
Protein Fibre E.F.As Carbohydrates
Antioxidants
Glycaemic Index
Not a lot of people know that...
Non-Veg*n Food Additives
Yum Stuff - Recipes
Veggie FAQs

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