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Discussion Starter · #1 ·
If I don't drink fortified milks, how can I get calcium and vitamin D into my diet and how much do I need? Should I take a multivitamin or just a B12 supplement? I bought collard greens, but I'm not sure how much to eat, same with brocolli. I'm just scared of not getting enough of these vitamins and minerals...
 

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Vitamin D is easy ... get some sun if you can :)<br><br><br><br>
Collards, spinach, broccoli, and leafy green vegetables have a lot of calcium. You'd have to eat about 500 grams of collards to get 100% RDA. Women normally need more calcium than men so a supplement might be a good idea for you.<br><br><br><br>
I take a daily multivitamin. If you don't like popping pills, another option is red star nutritional yeast with B12.
 

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Well being scared wont help much , if you are worried work backwards .Go to your Dr and get your blood tested.<br><br><br><br>
People metabolize in different ways maybe a multi vit a day will help .A bit of planning in the diet area and just be happy<img alt="" class="inlineimg" src="/images/smilies/broccoli.gif" style="border:0px solid;" title=":bobo:">
 

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Also, there are several companies that make calcium and vitamin D fortified orange juice.<br><br><br><br>
Personally, I just stick to the fortified soy milk. Is there a reason you don't drink some sort of fortified milk if you're worried about this?<br><br><br><br>
--Fromper<br><br><img alt="" class="inlineimg" src="/images/smilies/juggle.gif" style="border:0px solid;" title=":juggle:">
 

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I would suggest going to whfoods.com and finding out the nutritional value of your favorite veggies, you might just find out that you'll be fine as far as calcium and vitamin D are concerned. If not, make sure you eat a variety of veggies for lunch and dinner.<br><br>
You didn't mention iron, but thats another biggy to watch out for. Leafy greens will do the trick.<br><br><br><br>
Also, if you like cereal, most cereals are fortified with vitamins and minerals, starting your day with some cereal can get you covered.
 

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vitamin D you get plenty from the sun. you only need your hands and face exposed for about 15-30 mins a day unless you have darker skin. also if you are really worried about vitamin D make sure its d2 and NOT d3. vitamin d3 comes from animals. also just an FYI according to my nutrition teacher vitamin D really isnt a vitamin, its a hormone and the only reason its called a vitamin is because when the FDA was setting the recommended daily intakes they did not know the body produced "vitamin D"
 

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Discussion Starter · #8 ·
Thanks everyone! ANd I didn't know D3 came from animals!!! Grrr...<br><br>
I will check out everything on whfoods.com...I may just be being paranoid about it anyway. I do normally have soy or rice milk, but sometimes I run out for a few days. I'm more worried about the children than myself(I have 2 girls), but they eat their greens! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> I will get some of the fortified nutritional yeast though...I don't think mine is as I bought it from bulk and it didn't say anything about it being fortified...
 

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About the vitamin D3, Tropicana insists that the D3 in their fortified orange juice is synthetic, not from animals. I'm not sure what that means, exactly, other than them claiming that their calcium fortified OJ is vegan.<br><br><br><br>
--Fromper<br><br><img alt="" class="inlineimg" src="/images/smilies/juggle.gif" style="border:0px solid;" title=":juggle:">
 
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