Yo Naturals - Do Vegetarians Get Enough Iron, Protein or Vitamin B-12?

Almost every carnivore I’ve met has insisted that I, a vegetarian, do not and cannot get the protein I need to survive. They usually also add that iron and B-12 can only be found in meat or vitamin supplements. I wish our children would be educated on this issue so that when they grow up they are not constantly pushing their erroneous beliefs and forcing people like me to incessantly explain nutritional facts to everyone who believe they have proof which opposes my decision!

Ok, I apologize for my rather crude alacrity. I certainly realize the concern for providing a balanced and nutritious diet to vegetarians and those thinking about becoming vegetarians. That being said, here is how vegetarians not only get plenty of protein, iron, B-12 but all the nutritional needs of the human body.

The key is to become aware of your body’s nutritional requirements so that you vary your foods appropriately. Being a vegetarian takes a little homework and study. The biggest problem is when people go vegetarian by simply quitting meat and fish without understanding what to replace it with.

Vegetarian diets provide many incomplete proteins. It is necessary to learn how to create complete proteins. This can be very simple by adding beans and legumes with a grain. The amino acids necessary in the proteins will be stored in the body for several days. So don’t worry that you must combine at every meal, only a variety of these foods over the course of a week is sufficient to maintain nutritional balance.

Eggs, cheese and milk are complete proteins on their own but to rely on them as your sole source is extremely unhealthy due to such high cholesterol and saturated fat levels contained in them.

Quinoa is a grain that is a complete protein on its own as well, and is very popular with vegetarians because it can easily replace rice in any type of meal. Many dishes you already make are probably complete proteins, beans and rice, for example. But there are many choices; risotto, black beans, hummus and pita bread, tofu, vegetarian chili on spaghetti (kids love it!), these are some examples.

Iron is found in dark leafy vegetables, broccoli, kale, spinach, whole grain products, nuts, dried fruit, sunflower seeds, to name a few. Boy that was easy! Additional note about iron, it is even better absorbed by the body when eaten with a vitamin C rich food such as oranges, or red or yellow peppers.

Now B-12 gives many people the most concern. Yet once again it’s not as difficult as one may believe. Tofu, tempeh, soy products, (even soy sauce!), seaweed, dairy and eggs are all providers of B-12. So try a vegetarian “sushi” roll some time, made with tempeh, carrots, cucumber, avocado, and the wrap of sticky rice and seaweed, dipped in soy sauce and you have a plethora of B-12, protein and even iron in one little snack!

It can be done and it is delicious. Hopefully as we continue to become more aware of the damage being done to our bodies, our environment and to the helpless animals, we can re-learn how to eat for a better tomorrow.

Author: Kim Winterstein for Yo Naturals Healthy Vending Business in California.