A healthy vegan diet?

Question

As a vegatarian the only meat I eat is fish. So I take a multiple vitiman for iron and other nutrients also I dont eat any dairy or eggs.
What is the correct way to make sure I am getting enough protein iron and zinc into my diet I eat a lot of vegtables and soy and lentils
what else should I considered to start eating also I heard vitiman c helps iron absorbtion is this true. Can any vegans help me out?

Answer 1

Why are you asking vegans for help? You are not even considered a vegetarian. Vegetarians do not eat animal flesh, and the maybe you don't consider fish animals, it is. And in order for you to eat it, it had to be killed (its life taken away) in order for you to eat its flesh. By eating fish (hopefully without the mercury or PCBs that seems to be most fish in significant amounts) you get all the protein and iron, zinc, and Vitamin B12 (that is a vitamin that vegans need to be concerned with, but only after awhile. seems your liver can store enough of it for up to six years) that you need. In fact, if you eat enough lentils, soy, vegetables, and add grains and nuts to your list you could become vegan!

I have been a vegan for three years and am very healthy. I am also a mother of four vegans and they are all healthy (the dad is the one who still eats dairy and meat and he is the one who gets sick the most! alot of sinus troubles! dairy allergies trigger mucous in the lining of the sinuses). You need to be smart in your eating habits. You sound like you are if you are interested in getting the most absorption of nutrients.

Yes, Vitamin C will help with iron absorption, but the iron has to be a good iron supplement. Now you still have to be careful. Like calcium inhibits iron absorption, so no calcium supplements or dairy (but you don't do dairy, so you are safe there). Iron will also inhibit zinc, and iron in a dose that is considered too much by your body will upset your GI tract (black sticky stools result from abdominal pain). The best form of iron to take is the following:
ferrous fumarate ferrous gluconate, heme iron concentrate, and iron glycine amino acid chelate are readily absorbed and less likely to cause intestinal side effects. Supplements are not the way to go. They only help the symptom possibly. You could start to mess up your biochemstry alot. Certain foods have more of certain vitamins than others. That is alot more info than I can type. If you are serious start searching the internet and you can find alot of whole foods to eat for certain things-nutritients, disease, and to maintain your health.

I am an athlete too. A bodybuilder and I am able to get over 100 grams a day of protein! Of course I eat every 2-3 hours though.

Answer 2

I follow the vegan lifestyle and I know that I'm not always 100% healthy with what I eat. Don't get me wrong - I don't eat junk food like potato chips, cookies, candy and the like, I just sometimes don't eat enough calories or enough protein. There are really good sources of calcium in vegetables, so I don't think you are necessarily at risk for osteoporosis. As a matter of fact, some studies have shown that those who consume the most milk and dairy products are at the highest risk of contracting the disorder. Cow's milk is hard for human bodies to break down and process. Our bodies take essential calcium and vitamin D from our bones in order to help digest it. That's how people get osteoporosis. My advice would just be to eat a variety of foods. I like to use the "color" method - eat as many different colors as you can per day. That will cover a wide range of essential vitamins and minerals that your need.

Answer 3

Vegan diet includes only plants products , such as vegetables, cereals, nuts that are produced from different kind of plants.Vegans don't eat food items that come from animals, including milk products and eggs.

Answer 4

well. If you are a vegan you definitely DONT eat fish. I get enough protien just by eating whole grains and soymilk. You dont need a TON of protien. Im an athlete and I only live by 25 grams of protien a day. Its plentyyy. Your diet seems great for protien though. Lentils, beans, soy, and whole grains are great.

Answer 5

i am a vegetarian,but i will eat fish and dairy but i dont eat eggs,and most of the time i eat soy products over real dairy.
so i went to my local library and got out many different cookbooks on being a vegetarian,and books on Vegan and it gave lots of recipes on how to make everything without using any animal products.it also gave lots of tips on how to stay healthy and get all the vitamins and minerals you will need.

Answer 6

Um you are not a vegan if you eat fish. There is no such thing as a vegan eating fish. Make sure you state that you are not vegan.

Answer 7

Don't listen to them. Be a vegan if you like, it's your choice.
Take vitimans and eat brocoli [sp] and salads and orange juice.
I only eat seafood, meatwise, myself.
over all; just eat veggies that normal kids think are nasty and you'll be healthy. :]

Answer 8

The only person who can tell you honestly and truthfully would be a doctor. I think you should go to the doctor and ask him/her what to do or take. That's what my friend did.

Good Luck

Answer 9

one of the most important thing is protein, eat high-protein food like soy.

the rest of the elements are in enough quantities in the fresh vegetables, so do not worry.

Answer 10

Wait, why do veggitarians think it's ok to kill fish? Aren't they living? Hey, isn't plants living too? Food shouldnt be a political statement. Eat what yo u want, get fat and be happyt.