Vegetarianism is more than just meat-free eating. Vegetarians also have to consume additional vegetables, fruits, and other foods to ensure that their diet is not missing any important nutrients. As a vegetarian, it is important to make sure that your diet is not deficient in any of the essential vitamins and minerals that are usually consumed in meat products. This series of articles will deal with the Recommended Daily Allowances of individual vitamins and minerals, their effects on the body, and which foods you will find them in. This week, we will focus on vitamins A and B.
All of the vitamins necessary for the growth and maintenance of the human body must be obtained from plant and animal sources. Your body cannot manufacture its own vitamin stores. Therefore, it is extremely important to check that you have an adequate intake of vitamins to promote good health. Vegetarians especially must make sure that their diet includes plants that are key vitamin sources.
Vitamin A, also known as Beta Carotene, is well-known for its ability to improve eyesight, especially at night. Beta Carotene can not only prevent poor eyesight, but regular doses can actually start to reverse existing conditions. Vitamin A promotes the growth of healthy skin and hair, and the oral cancer-reducing properties of this vitamin are currently being tested. For carnivores, liver provides a great source of this vitamin. Vegetarians can get their RDA (5000iu per day) of Vitamin A from milk, butter, eggs, carrots, and leafy green and yellow vegetables.
Vitamin B-1 (Thiamin) is essential for energy production in the body. Thiamin aids the cardiovascular system, nervous system, and digestive system. The RDA of Thiamin is 1.5 mg. It is found in poultry, fish, and pork. If you have decreased or eliminated your intake of these foods, you should make sure you consume cereals and milk as alternate Thiamin sources.
Vitamin B-2, which can also be called Riboflavin, is used to promote healthy skin, nails, hair, and other tissue formation. This vitamin is necessary for antibody and red blood cell formation and metabolizing fat and protein. The best sources of the 1.7 mg RDA of Riboflavin are milk, eggs, cereals, yeast, and leafy green vegetables.
Go To Page: 1 2
