How to get vitamins and nutrients vegetarians usually found in meat?
I'm in the process of transition to a vegetarian diet and I am a bit worried about losing the sources of vitamins and nutrients such as Omega-3 fatty acids and B vitamins (B6, B12). How Vegetarians compensate for this in their diets based on plants? I use soy milk with Omega-3 in it, but I do not want soy to be my only source, overconsumption of soy can be problematic. How do you do it?
Vitamin B6: potatoes, fortified cereals, bananas and chickpeas (garbanzos) provide more than any other animal source. vitamin B12: If it is not vegan, this should not be a problem. Vitamin B12 is found in milk and eggs. If you are vegetarian, take a supplement or eat fortified foods Vitamin B12.-Omega 3 fatty acids: flaxseed and walnuts are the best source (better than any other fish). Soybeans also contain more omega-3 that most of fish.
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Nature’s Bounty Flaxseed Oil Liquid Organic 8 oz 8 fl oz $6.99 Dietary Supplement Promotes Heart Cardiovascular Health*Made with Organic Cold PressedNatural Vegetarian Source of Omega-3Fast Acting LiquidFlax Oil is one of the premium sources of the essential fatty acids Alpha-Linolenic Acid (Omega-3) and Linoleic Acid (Omega-6). Most Americans have low Omega-3 diets, which is why Supplement ing the diet is so important. *Fatty Acids support cellular and heart health, and provide an energy source for the body. *The National Academy of Sciences, which is recognized as the highest scientific body in the U. S. , recommends that men consume 1. 6 grams and women consume 1. 1 grams of Omega-3s per day. Our Flax Oil is filled under a nitrogen blanket to safeguard it from oxygen exposure and it’s processed in a climate-controlled atmosphere under yellow lights to ensure the highest level of quality. We also bottle it in a dark container to minimize light exposure. Flax Oil is one of the best vegetarian sources of Omega-3 fatty acids found in nature. For optimal freshness, please store in the refrigerator after opening. Through a unique cold processing method, the flaxseeds are pressed at very cold temperatures and are processed without solvents. No Artificial Color, Flavors or Sweetener, No Preservatives, No Sugar, No Starch, No Milk, No Lactose, No Gluten, No Wheat, No Yeast, No Fish. Sodium Free. Suitable for Vegetarians 100% solvent free. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Vegan Seafood $12.9 At last, vegetarian alternatives to seafood– Tuna Noodle Casserole, Fish Sticks, Eggplant Caviar, Gefilte Fish, Mango Salad with Avocado and Shrimp, Crab Rangoon, and more. The text also answers questions about Omega-3 fatty acids for vegans, protein, and Alpha-Linolenic Acid sources. |
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