Vit B complex and proteins for vegetarian

Question
Hello Mrs Karen,

i am a vegetarian myself, and i heard from many people that vegetarians lack of proteins and vit. B complex that only exist in meat. Is that true? if that's true, i believe there are alternatives or some way that i could fill in the gap.  

Other question is what nutritions is important for brain? and waht should be my diet to focus on food for brain?

Thank you very much in advance Mrs Karen.

Kind Regards,


Yudi

Answer
Hi Yudi,

There are many good sources of protein for vegetarians. Legumes (e.g. lentils, black beans, chickpeas, baked beans), nuts, seeds, and nut butters, tofu, and vegetarian "meats" (like veggie burgers and dogs) are all good sources of protein. Eggs and dairy products are also good sources. Eating a variety of these foods will provide you with all the protein your body needs.

Vitamin B12 is the B vitamin that can be low in some vegetarian diets, since it is only found in animal products. Eggs and dairy products are good sources, as well as fortified products (like soymilk and many vegetarian "meats"). Red Star vegetarian support formula nutritional yeast is another good source of B12.
I would strongly recommend reading _Becoming Vegetarian_ by Vesanto Melina and Brenda Davis for more information
on a balanced vegetarian diet. Another good source of information is the Vegetarian Resource Group at www.vrg.org.

As far as nutrients and the brain, a good place to start would be _Food and Mood_ by Elizabeth Somer.

Hope that helps!

Karen  

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