on second thought, i seem to be overestimating the amount of vitamin a that is in a serving of milk. it's only 6-10%. the soy i buy is actually 10%, which would be better than fortified cow's milk.

again - i just prefer the taste of soy milk more than anything else. it's a habit that stuck from a vegetarian phase i went through years ago and had to reverse because i just wasn't absorbing enough plant iron, and might not have been getting enough b12. that's not a universal condition - some people can be vegan, and, frankly, i actually wish i could be, too. but, it just left me anemic.

so, i buy small amounts of processed meat, and just eat enough of it to keep my b12 levels up. i might buy a burger at a fast food restaurant once in a while, and i'll buy bacon once every couple of years, but i'm actually almost 40 years old and have never purchased actual meat, ever, in my whole life. no steak. no ground beef. no chicken. no ham. nothing - ever.

what i actually want to do in the long run is move to insect protein, so i've been waiting for years for something to come up and it just hasn't materialized. if i could replace the salami in my pasta with caterpillars, i'd feel a lot better about myself....

the eggs & milk don't bother me in principle and at the end of the day i'd rather the animals get eaten than wasted. i'm more about minimizing suffering; the reality as it exists is largely unnecessary, and we're only harming ourselves by doing it. i mean, look at what's happening just right now - people are dying by the thousands of diabetes-related complications as a consequence of a virus that is essentially a mutated common cold. it's as much about their lifestyle choices as it is anything else. at the end of the day, the unavoidable consequence of strict veganism adopted en masse is that you're going to have to kill billions of animals and dump them into mass graves. so, if you really want to do this right, you want to move towards co-existence, which means toning it down more than cutting it out.

so, i'd be happy with myself if i could get my daily protein from insects and just rely on eggs and milk for the rest of it.

for the a, specifically, moving to carrot juice is probably the best approach. i get enough c from my daily fruit bowl - i don't need the apple juice.