6 Nutrients Every Vegetarian Needs. (Page 2)

2, 3. IRON AND ZINC
Strong, healthy blood requires proper amounts of Iron and a vegetarian diet can provide plenty. Average RDA for woman 19-50 years is 18mg, women 51+ years is 8mg and adult male is 8mg.

Because the human body does not store Zinc, it is essential to obtain it from the food you eat. Zinc is responsible for cellular metabolism, immune function, protein synthesis, wound healing, DNA synthesis and cell division. The RDA for adult women is 8mg and for men is 11mg.

Green leafy vegetables: kale, collards, cabbage, spinach, and broccoli
Nuts, seeds: almonds and cashews
Beans, lentils, legumes, peas, in cooked and sprouted form
Fruits and dried fruits: apricots, dates, and raisins
Date syrup and molasses
Whole grains and whole grain flours

4. CALCIUM
In a nutshell, your body needs calcium to maintain strong bones and teeth, and for your nervous system to function properly. The RDA for adults is 1000-1200mg and can be found in a variety of foods, such as:

Dark greens: broccoli, kale and Chinese cabbage
Sea Vegetables: wakame, arame, dulse, hijiki, and kelp
Dairy products: milk, yogurt and cheese

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Dale O.

6:00PM PDT on Apr 3, 2012

To the spammers on the site, please get lost-we like to comment on the subject at hand not read your tripe...dating sites and the like--give it a rest!

April 3
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5:57PM PDT on Apr 3, 2012

I eat meat but always check articles for interesting alternatives so that I don't have to eat meat every day, scarey about the processed stuff sold as meat alternatives and the chemicals involved. If meat is eaten the portion should be the size of a deck of cards, not these humongous portions that Al the steak eater has been conditioned to savour!

Love to try different veggie foods, have a huge veggie cookbook and so many tasty items to try.

Hummus and quinoa along with buckwheat groats (kasha) are mavellous!

Certainly free range eggs are the best, when living on a hobby farm the yolk colour was deep, rich and not the anemic pale yellow egg yolks one gets from the factory farm-plus one almost always had double yolks from one eggs. A running free chicken spending the day outside is a happy chicken-roosting inside the barn at night so weasels and other mammals don't have them as their protein snack!

Love to try foods from world wide to my diet, such as Asian and enjoy many new things.

Laura M.

9:36PM PDT on Apr 2, 2012

Thanks!

April 2
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Sarah M.

8:39AM PST on Mar 3, 2012

Thanks.

March 3
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Pat L.

10:19PM PST on Feb 27, 2012

I've been vegetarian since 1979 and have seen cookbooks and information evolve through the years. But I have a friend, very overweight, who turned vegetarian about 3 years ago, so I'm often looking for articles and information to send to her. I've given her books, cookbooks and even written out a week's worth of easy meals to try to get her to eat more healthily. She's finally getting the hang of it and has started losing weight (her low fat ice cream and cookie habit was killing her). This is the kind of information I know my friend will read and understand. Thanks.

February 27
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Kiana S.

8:25AM PST on Feb 25, 2012

These are important things to know and a good reminder :) Thanks for the article!

February 25
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Beverly G.

12:12PM PST on Feb 24, 2012

Yes i agree with No Emails H. this is a dark time for the planet. I hope it doesnet end and it all gets better. Its a lovely world. People need to realise this. Its too overpopulated and not enuff is being done about that. In all countries it shud be 2 kids only then sterilisation. We wudent be in this mess then.. Me i aint got any kids.

February 24
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Beba H.

2:18AM PST on Feb 24, 2012

I am vegetarian and am very concerned about the milk and eggs I am eating because they are feeding the animals GMO corn and other GMO feed. GMO kills !!! It kills the animals and is killing us. This is a very dark time on the planet.

Ruth R.

2:03AM PST on Feb 24, 2012

Rivka W.

12:29AM PST on Feb 24, 2012

I almost never eat meat replacers, simply because they are really hard to find where I live, and generally don't taste very good. You can get tofu easily enough, so that's what I do. The list of iron and zinc rich foods is really helpful to me. I'm always looking for ways to naturally boost iron to balance anemia.