Getting enough protein and calcium if i'm vegetarian?!
Answers: Hey there, so i've recently gone vegetarian, i was wondering, what are some foods i can eat to get enough protine and calcium?
There is protein in every vegetable, so don't worry. Refer to this if you feel you need specific information on which vegetable has how much: http://www.vegsoc.org/info/protein.html
Calcium shouldn't be a problem either, as animal proteins are linked to problems with calcium absorption. If you are still consuming dairy, then you may end up with problems but generally you should be fine.
check these links for info on vegetarian calcium sources:
http://www.soystache.com/calcium.htm
http://www.vrg.org/nutrition/calcium.htm
calcium- cheese(unless youre vegan), yogurt,
protein- different kinds of legumes especially soybeans because theyre the only plant with complete proteins.
Lots of greens of have calcium in them. Nuts and legumes (beans) have protein, soy (its not so bad as people make it out to be) based products do also too.
And you can always take vitamin suplements and protein supplements if u need.
Do you still eat milk products?
you can try foods like ommeletes egg based substances and a bit of fish aswell wouldnt hert
Protein: beans, lentils, grains, nuts, seeds, tofu, fake-meat soybean products, Marmite (brewer's yeast spread), eggs, milk, cheese.
Calcium: Dark leafy greens, orange juice fortified with calcium and vitamin D, milk, cheese.
Protein:
Maximum in Winged guard ( a climbing vegetable) and Soyabean (cook hard for easy digestion).
Calcium:
All leafy vegetables have it in enough quantities. But beware of oxalates. So limit leafy vegetables and have more solanacious vegetables like tomato.
Try to eat fresh vegetables like carrot and cucumber to meet your deands. More anti oxidants in these vegetables, means good health.
Congrats on going veg!
Good veg sources of protein are:
Almonds, black beans, cashews, fake meats, garbanzo beans (chickpeas), kidney beans, lentils, peanut butter, pinto beans, seitan, soybeans, soymilk, sunflower seeds, textured vegetable protein (TVP), and tofu.
Good veg sources of calcium are:
Almonds, black beans, broccoli, calcium-fortified orange juice, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, orange juice, pinto beans, sesame seeds, soybeans, soymilk, textured vegetable protein (TVP), and tofu
just get used to the dairy but keep your portions small..soy milk is estrogenic, so i dont suggest u drink it daily..maybe 3 or 4 servings a week is enough(250ml/serve)..im a veg like u, was tough initially but now im used to it..it has been 5 yrs olredi..when i get sick of milk i just go for vanilla ice cream(1 small cup or thin stick every 2 days)...can consuming calcium get any more fun than this??
:headdesk:
Not the protein myth again! That has to be one of the most insidious things tripping up veg*ans. And even vegans get more than they need.
As for calcium, the dairy industry is lying to you. What a shocker, right? Excess amounts of dairy actually cause you to LOSE calcium because of all the acidic animal protein. Go to www.vrg.org to find vegetarian foods rich in calcium (not to mention iron).