How do I get protein and iron?

Question

I am a teen vegetarian and all the adults around me tell me that it isn't healthy for me to be an athlete and a vegetarian because I will not get the right amount of protein and iron and such.

What is there that I can take or eat to keep a healthy amount of iron and protein?

Answer 1

They are absolutely right. It's not impossible to get quality, balanced protein and enough iron without eating meat but it's a lot more difficult and the risk of failing to do it is considerable.

Wait till you've attained your full growth at 18 or so, and then think again about becoming a vegetarian.

Answer 2

Good for you!!

You can have a very healthy vegetarian diet. Hold on, I'm going to get some nutrition links.

1 ounce of chicken and high quality beef has:

6g of protein

1% daily intake of iron.

http://www.nutritiondata.com/facts/beef-...

1 ounce of nuts has:

5g of protein

10% daily intake of iron.

http://www.nutritiondata.com/facts/nut-a...

1 ounce of Soybeans has:

10g of protein

6% intake of iron

It's obvious that you can get your recommended supply of iron and protein without eating meat.

If you want to go vegetarian, you make sure you eat complete amount of protein. Meat is considered a complete protein. Few vegetables have complete protein - with the exception of Soy and a few others. If you do not eat eggs or drink milk, mix your proteins. Legumes, whole grains, and nuts contain high amounts of it. When cooking, combine different sources for protein instead of choosing one. Make sure you don't eat too much Soy, btw. In high quantities, it has health consequences.

You should be weary of Omega fatty acids. Omega-3 is an essential nutrient contained in fish. Flax seeds is a good replacement for this along with walnuts.

B-12 is another essential nutrient. If you consume eggs and milk, you don't need to worry about this vitamin deficiency. However, if you do not consume ANY animal bi-product, you should take supplements. I would suggest consuming milk/eggs instead of taking that supplement however.

I hope that helps!

http://www.mayoclinic.com/health/vegetar...

Answer 3

Read this quick guide, i get from the vegetarian society.

http://www.vegetarian-society.org/files/...

http://www.vegetarian-society.org/files/...

Answer 4

<sigh>

Don't listen to 'em Beach Bum.. Vegetarians get lots of protein and iron..

This site will show you vegetarian foods that have tons of protein, and how much protein each food has.

http://www.vrg.org/nutrition/protein.htm

More protein foods -

http://www.highproteinfoods.net/

Iron rich foods -

http://pediatrics.about.com/od/nutrition...

Iron vegetarian foods and how much iron the food has -

http://www.vrg.org/nutrition/iron.htm

Hope I helped ;D

Answer 5

wow!  i have seen this so much on here today - i am sorry the adults in your life are so uneducated about meatless nutrition.  i raised an entire family of veggies all grown all still veggies - 4 boys - lettermen in 3 sports for at least 3 yrs - from football to surfing, baseball, and basketball.  and my daughters - one was a cheerleader (catcher) the other was a letterperson in track 3 yrs!  there are many protein powders to put in smoothies, tofu and do not forget proper food combining - Beans & grains combined in the same meal gives you a complete protien - example Burrito - PB&J - those are two very simple examples.  you need to educate yourself, unfortunately the adults cannot be counted on in your case - do it yourself.  and iron - remember POPEYE?  well no joke spinach is really high iin iron - as are sea veggies - yes i said seaweed, Dulse specificlly.  and if they are really worried about iron "Hyland's Homeopathic Iron Tonic" will take care of iron deficincy.  good for you trying to eat right!  simple educate yourself then educate your folks - they will have healthier hearts if they eat less meat and live longer.  here is a good site for Mom "Go Red For Women" it has great recipes,and nutritional facts & cooking tips.  Good luck from a veggie Mom in your cornor!  :)~

Answer 6

first off their wrong

im a vegetarian and ive been for over 5 years and my doctor told me if you eat rite then its actually ther healthiest diet out there

for protein you can eat

tofu, beans, Veggie Meat (morning star farms and bocca are the best)

and also for iron theres lots of different types of cereal out there (and if your vegan you can use soymilk)

its not much but i hope it helps :)