for a diet?

[MidnightBeauty]

hey

whats the most important vitamins and what do they do? Im on a diet right now and I need some help..

I heard you need protein but you see I cant eat meat I turn sick so where else can I get protein..

[Jonboy582]

Get protein from Eggs, Nuts, or Protein poweder(you can buy this from health stores)

And as for needing to take extra vitimins you should not be on a diet that is malnurishing, all the minerals and stuff should be in your food. Remember starving yourself makes you put on weight.

[under_my_amberella]

Proteins aren't a vitamin. You can get your essential vitamins from taking multivitamins and other suppliments, but you can't get the protein you need just from popping a pill.

If you don't eat meat at all, then I would recommend doing some careful research and planning to make sure you're still getting the protein you need. You can also make an appointment to see a dietitian.

Eating beans/lentils and rice together gives a complete protein. But your body doesn't absorb the protein as easily as it would with meat. So you should also have vitamin C with it (for example, a glass of OJ with your rice and beans). Or bread and beans.

Eggs and fish are also good, if you can eat those. If you don't like the sight of eggs, you can always cook them in food (like a pancake with eggs in the batter mix).

[easyguy]

Iron deficiency is the single leading nutritional deficiency in the world, across all ethnic backgrounds, lifestyles, and social classes... especally with women. You can get your iron intake from many sources, but for foods, a few that are rich in iron include oysters, beef, turkey, and cooked beans/lentils. At the same time, it is unhealthy to overdo it and topple yourself with iron. Balance is the key. If you are a vegetarian or vegan, you would want to to consult your doctor. Sometimes there are worthwhile suppliments that can help, but will ever replace the absense of foods rich in many vitamins and minerals.

Vitamin D is also very important, because it helps buffer the immune system. In everyday life, you can get the benefits of Vitamin D from natural sunlight. Many young coal miners and factory workers who had to work constantly from sunrise until sunset during the Industrial Revolution often became deficient in Vitamin D, because they were seldom exposed to sunlight. And the food was very poor, so they were not getting much of anything.

You know, every vitamin is important. Vitamin K (and calcium) are crucial for maintaing a strong bone density. For women, it plays a vital role in the development of the fetus. However, Vitamin K has an extremely high toxity when overdosed, sometimes easily fatal. Calcium is very important for women, because your bone mass begins to quickly weaken after menopause. If it is dairy, it most likely has calcium in it.

Mulivitamin pills are good, but you don't want to depend on them. They are a suppliment, not a replacement. Just eat a variety of foods- meat & dairy (given you are not a vegan or vegetarian), vegetables, fruits, beans, etc. and you should be fine.