Saturday, November 14, 2009

Going Vegetarian? Sunflower Seeds?

I want to become a vegetarian and I'm looking around for foods that have good protein. Are sunflower seeds a good source of protein? What are some others (no nuts plz i'm allergic)?





Also what are some non-meat foods that are good sources of iron?

Going Vegetarian? Sunflower Seeds?
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas





PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice





VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini





PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon








PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)








One excellent ingredient to look for is hemp seed protein. Hemp seed is an nutritious dietary source of easily digestible gluten-free protein. It provides a well-balanced array of all the amino acids, including 34.6 grams of protein for each 100 grams. The fatty acid profile of the hemp seed is extremely beneficial, containing omega-6 and omega-3 fatty acids in a virtually ideal ratio. Other beneficial aspects of hemp seed include a strongly favorable unsaturated-to-saturated fat ratio; a high content of antioxidants; and a wide variety of vitamins and minerals.





Additionally, super green foods provide an excellent source of protein (70% in some cases).











Iron


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Only about one fifth of the iron in a standard diet comes from meat. Dairy products are deficient in iron. The richest plant sources are dark green vegetables, soy products and legumes, whole grains, dried fruits, nuts and seeds. Cooking with cast-iron pots also contributes to dietary intake. Adding fruits and vegetables high in vitamin C to your meals (such as citrus, peppers, cabbage, broccoli, kale or tomatoes) enhances iron absorption. Foods that decrease absorption include: tea, coffee, milk products, spinach, rhubarb, Swiss chard and chocolate.
Reply:Brocolli has a lot of iron.





Lentils, split peas, garbanzo and soy beans are all great sources of protein and essential amino acids.





Are you going vegan or will you still consume milk products? If going vegetarian and still consuming milk products I'd recommend buying organic to avoid hormones and antibiotics.
Reply:Sunflower seeds are great for protein and iron. Protein can be found in soymilk, beans, legumes, whole grain products, other seeds, etc.





Iron can be found in fortified milks/soymilks, kale, spinach, collards, other dark greens, beans (incl. soy, black, pinto, lentils, kidney, navy, etc.)
Reply:Hey,





Congrats on turning to a veggie. I am completely veggie. You will have loads and loads of food options. It will take a while to get used to it, but going forward you will not like to eat meat or chicken or sea food.





Veggie proteins foods are Indian Cheese ( paneer ) available in Indian stores, red kidney beans, black beans , chick peas soya bean has good amount of protein too.





Please see these links for more information





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


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