B-12

The good news is that the body doesn’t need very much B-12. But, vegans can struggle with getting enough. A vitamin B-12 deficiency can cause anemia, fatigue, nerve damage, mood swings, and muscle weakness.

Sources of vitamin B-12 include, nutritional yeast, marmite, yeast spreads, fortified soy, almond milk, plant-based meats, fortified cereals, tempeh, chlorella, and nori seaweed, to name a few.

Please consult your primary health care provider if you think you might have an issue with your vitamin B-12 levels. Occasionally, vitamin B-12 injections may be a recommended course of action.

Iron

Iron plays a role in red blood cell production. Sources of iron include: beans, broccoli, and raisins. Since the body needs vitamin C to absorb iron efficiently, consider adding citrus to your diet.

Protein

Protein helps with skin, bones, teeth, muscles, and organs, and delivers amino acids to the body. There are three types of amino acids, of which essential amino acids are one.

The body can’t produce essential amino acids; they must come from nutritional sources. But plants are unable to deliver complete proteins – proteins that carry all 9 essential amino acids. But, a great option is to combine protein sources like rice and beans. Eggs are a great source of complete protein, too – just make sure to include the yolk.

Calcium and Vitamin D

Calcium and Vitamin D are vital for strong, healthy bones. Some vegetarians augment their diet with fish occasionally because although it isn’t plant-based, it is a whole food. Salmon is an excellent source of calcium, as are almond and cashew milks.

Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are amazing plant-based sources of calcium.

Many foods are fortified with vitamin D. When it comes to plant sources, mushrooms are a good option. But probably the best option comes in the form of getting a daily dose of sunshine. The body will produce vitamin D in response to sunlight. So, aim for at least 10 minutes of sunshine daily.

As a side note, you can use impact and resistance exercises for strong, healthy bones.

In summary, although it might not be as easy for vegans and vegetarians to get the required amount of certain nutrients, it isn’t as hard as one might think either. Whole-food plant-based sources should always be the first option. But keep in mind that there isn’t anything wrong with supplements either; discuss the matter with your doctor. Remember, at the end of the day, the important thing is to protect and maintain your health and energy levels.

Photo by Edgar Castrejon on Unsplash

The post Getting Enough Protein and Nutrients on a Whole Food Plant Based Diet appeared first on Lifestyle.

While beans are a good source of plant-based protein, it’s totally possible to get enough protein as a vegetarian without eating beans. But, first, let’s find out how much protein your body really needs.

How much protein do you need?

On average, the body needs 0.36 grams of protein per pound of body weight. However, depending on your age, activity level, muscle mass, and fitness goals, you could get away with consuming 1.5 to 2 times that amount.

Only about 12 to 20 percent of your daily calories should come from protein. Your body doesn’t store protein, so there’s no point consuming more than you need; access calories = weight gain.

Protein- Rich Vegetarian Foods

Split Peas & Lentils

Split peas and lentils are GREAT sources of protein and easy to cook.

A cup of cooked lentils has 19 grams of protein, and split peas 17 grams. Better still, you can use them in many different meals, including soups and salads.

Quinoa 

What’s the big deal about quinoa? Well, it’s another excellent source of plant-based protein. It contains all nine essential amino acids and is very high in the amino acid lysine, which is usually lacking in plants. One cup of cooked quinoa gives you nine grams of protein!

It’s also so easy to cook. Just add boiling water to a bowl with quinoa and wait until it’s cooked. Then add seasoning and enjoy your meal.

Tempeh

Tempeh is made from fermented soy. It’s high in protein and is cholesterol-free. A 3.5-ounce or 100 gram serving of tempeh gives you 20 grams of protein.

Tempeh can be steamed, sautéed, or baked. When cooked, it’s dry, firm, and chewy with a nutty flavor.

Seeds and Nuts 

Seeds and nuts are easily portable, protein-packed, and tasty. You have a wide range to choose from, including flax, chia, hemp, pumpkin seeds, peanuts, almonds, pistachios, and walnuts.

Just two tablespoons of Chia seeds contain 6 grams of protein. Similarly, pumpkin seeds contain 5.3 grams of protein per ounce.

On the other hand, almonds contain 6 grams of protein per ounce, while peanuts contain 7 grams of protein per ounce.

The only downside is that seeds and nuts are high in fat and calories, so monitor your intake if you’re trying to manage or lose weight.

Nutritional Yeast

Nutritional yeast is a great source of protein because, like quinoa, it contains all nine essential amino acids. Four tablespoons of nutritional yeast contain 8 grams of protein. It’s also high in B vitamins and trace minerals.

But its cheesy flavor is why it’s so popular. You can sprinkle it on food or stir it into soups, just like grated cheese.

Getting enough protein on a vegetarian diet is pretty easy. As long as you are open to eating more peas and lentils, and trying new foods like quinoa, tempeh, and nutritional yeast, you’ll be just fine. You don’t even have to eat beans if you don’t want to!

Photo by Nick Bratanek on Unsplash

The post How Vegetarians Can Get Enough Protein appeared first on Lifestyle.