joke, and question

[marlene]

how many vegans does it take to change a light bulb?

two. one to change the light bulb. and the other to read the ingredients!

O, and I have a question as well......
Is it ok if I just drink soy milk (fortified:with 50% B12, 30% calcium and other stuff), eat vegetables, fruits, oats, and beans ????

or do I have to actually take suppliments? are they necesary for a good health?

[hardcore iv]

You should do fine without supplements, except for B12. As long as you are eating enough calories from various sources throughout the day, you will be fine...and will probably attain new levels of physical awesomeness!

[erske]

I agree, watch out for the B12...

I find selenium and odly riboflavin hard to get in acordance with recommendation aswell...

[Veganitaliana]

I agree, watch out for the B12...

I find selenium and odly riboflavin hard to get in acordance with recommendation aswell...

Aren't mushrooms a good source of selenium?

P.s I love your new signature-so true!!

[erske]

Unfortionatly the soils in sweden are very poor on selenium so I doubt that it will make a big diference for me, but maby there is a seleniumrich land from where we import them... Para-nuts (?) are rich I think also, but I don´t eat them wery often...

I quite like the quote to...

[chloe]

para nuts (brazil buts) are a really good source of selenium, also whole grain bread, wheat germ and i think sunflower seeds.
also i dont think you need to consume that much to get your daily needs, i try to eat 3 brazil nuts daily, wholebread toast and sunflower seeds usually end up in my evening meals..so its not so difficult-!

[Cookie]

I've read that brazil nuts provide selenium- the information online varies between 2 and 6 nuts a day to get your daily dose. I'm not to keen on them, so I eat 2 a day and figure that I probably get enough

[erske]

cheked out my nutritioncalculating program and acording to it brazil-nuts contains 50µg of selenium/100g which is also the swedish recommendation... MY greatest source of selenium was quite surprisingly egg-plant who would have guessed! with 7µg/100g

[soniczip]

you don't need b12 supplements if you drink fortified soya milk and fortified cereals. i never had a b12 deficiency since i became vegan

[line]

Be sure to get some flaxseed oil, hempseed oil or omega supplement oil to get the right amount of fatty acids omega 3, 6 & 9 in the right balance.

..personally I don't get why people shy away from supplements?
My belly has not got room for all the "stuff" one needs in order to get all important nutritions if one is not taking supplements. I need every available cubic centimetre in my belly for food that provide energy, so I can exercise as much as possible.
I take lots of supplements, after all we do not live in the dark ages anymore, this is the year 2007. I don't want to eat shit if I don't have to and if the vitamins and minerals from vegetables are available as extract from vegetables, weighing only a few small grams, then I will rather take the suppliments than eat shitloads of vegetables.e
Stuffing the belly with "stuff" only makes it all come out through "the other end" a lot more often and in disgustingly bigger quantities, and my guess is that a normal digestion system rarely manages to get all the nutrients before they come out like "stuff", and that is waist of good agricultural land unless someone actually starts extracting nutrients from human manure..
..manure? eh..? No, I believe I will stick with my (organic and vegan) suppliments..

[Angst]

Here's a link to the Vegan Soc's info on B12:

http://www.vegansociety.com/html/food/nutrition/b12/

and fatty acids:

http://www.vegansociety.com/html/food/n ... _acids.php

I'd also suggest you might want to consider topping with an iron suppliment such as Floradix (only 1 is vegan so watch out) 3 or 4 times per year, especially if you suffer from low energy:

http://www.vegansociety.com/html/food/n ... n/iron.php

The foods we eat today are not as nutrient dense as they used be because of increasingly poor soils. I think some supplimentation is useful. I take a multi min and vit and flax oil - and floradix as suggested above.

But, of course, you need a healthy and varied, preferably organic, diet to provide the bulk of your nutrients.