Where do vegetarians get their vitamins and minerals?
Most vitamins and minerals are found in abundance in plant foods. Iron can be obtained from leafy greens, dried fruits (such as apricots, prunes and raisins), broccoli, wheat, peas and beans. Iron absorption is increased when iron-rich foods are eaten with a source of Vitamin C. Calcium is abundant in dark leafy greens, broccoli, almonds, chick peas, soybeans, figs, carob and sea vegetables. The amount of calcium that is unused or excreted by the body increases dramatically in those people who eat a diet high in protein, especially dairy products and meat which are also high in phosphorus. Dairy products, claimed to be good sources of calcium, are actually calcium inhibitors because of their high protein content. The highest rates of osteoporosis are found in countries where calcium intake is greatest and most of the calcium comes from protein-rich dairy products.
Most vitamins and minerals are found in abundance in plant foods. Iron can be obtained from leafy greens, dried fruits (such as apricots, prunes and raisins), broccoli, wheat, peas and beans. Iron absorption is increased when iron-rich foods are eaten with a source of Vitamin C. Calcium is abundant in dark leafy greens, broccoli, almonds, chick peas, soybeans, figs, carob and sea vegetables. The amount of calcium that is unused or excreted by the body increases dramatically in those people who eat a diet high in protein, especially dairy products and meat which are also high in phosphorus. Dairy products, claimed to be good sources of calcium, are actually calcium inhibitors because of their high protein content. The highest rates of osteoporosis are found in countries where calcium intake is greatest and most of the calcium comes from protein-rich dairy products. Vitamin B12, which is produced by bacteria, is needed in microscopic amounts and is essential for the nervous system and al
