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Good Sources Of Protein,iron,other Vitamins Needed?
Byhey. can someone please tell me a couple of healthy sources of iron, protein, and any other vitamins/ good foods for lacto ovo Vegetarians? (i can eat dairy products/cheese..) thanks!
You really have a lot of options. In addition to dairy and cheese, try vegetarian burgers, chic patties, sausages, etc. Boca, morningstar, etc. Green leafy veggies, yogurt,beans, legumes, nuts, whole grains. Soymilk, tofu, veggie lunch meats,the list goes on and on. A good multivitamin never hurts:)
If you are eating a varied, natural foods diet that contains enough calories you will get everything you need.
You do not need a degree in nutrition to eat healthy. Eat lots of fruits and veggies, make sure you get a good source of protein (beans, tofu, peanut butter or other nuts, other soy products), choose whole wheat pasta and breads, limit your sugar and processed foods intake and you will be fine.
I am as healthy as a horse – and in great shape after being vegetarian/Vegan since 1993! It is super easy!
Eggs and dairy products are excellent for protein, if you want to get more protein, try the super-skim milk out there. You can eat protein bars, instant breakfast, etc. Hope that helped some… probably nothing you didn’t already know.
One great option you may not have tried is quinoa. It’s used like a grain but is actually a seed. It’s an excellent source of protein – all 8 essential amino acids and more protein that any other grain. Plus, it’s a good source of folic acid, b vitamins, iron, magnesium, potassium and calcium. Check out a recipe site like allrecipes.com and just search for recipes containing quinoa for ideas.
Protein
The average person only needs about 50 grams of protein per day. Protein is in everything, just look at the side of boxes. In todays world it is very hard to be protein deficient if you are eating a wide variety.
High protein foods include:
soy milk, tofu, nuts(Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)), seeds, legumes(Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas), grains(Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice), vegetables(Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini), fruits(Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry)
Iron
Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
B12
Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products.
vegetables grain nuts all the protein you need.. Don’t believe me fine what ever I’ll be 100 curling half my body weight laughing at people who should have listened… While the unworthy are suffering from Cancer and alzheimers they could have prevented..
real meat.
Seaweed. Kelp. Soy & soy products. Nuts, seeds, legumes. And you eat eggs, right? More than a couple here, more than enough for health.