Older Vegans

how do vegans get enough vitamins?

my 16 yr old wants to start a vegan lifestyle and i told her she has to put beans and nuts into menu to get her protein. shes not a fan of either, so is there anything else she can eat to stay healthy?

Protein is found in vegetables – a serving of broccoli has more protein than a serving of meat. At least with the broccoli you are getting pure healthy food, as opposed to fat and cholesterol from the meat.

http://www.happycow.net/vegetarian_protein.html:

Here are some examples of vegetarian foods with high sources of plant protein (details taken from above website):

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.

.

72 Year-Old Man Body Building Every Day

EARTHLINGS $16.45 Narrated by Academy Award nominee Joaquin Phoenix (WALK THE LINE, GLADIATOR), EARTHLINGS is a feature-length documentary about humankind’s absolute economic dependence on animals raised as pets, food, clothing, entertainment and for scientific research. Using hidden cameras and never-before-seen footage, EARTHLINGS chronicles the day-to-day practices at some of the largest industries in the world,…

Tough Guys Don’t Dice: A Cookbook for Men Who Can’t Cook $14.95 …

Raw Kids: Transitioning Children to a Raw Food Diet $13.95 Raw Kids provides inspiration, guidance, practical tips and resources for anyone wishing to improve their child’s diet. Whether your goal is to transition your child to a 100% raw food vegetarian diet or, simply to incorporate more fresh fruits and vegetables into your child’s diet, you will find Raw Kids a valuable resource. Raw Kids helps parents understand the process and implement the changes …