Protein Deficiency Vegans

Announcement and question?

announcement: Cogito ergo sum will recieve the 10 points for giving the best answer to my last question when Y!A lets me

Interesting & thanks for the future points.

good plant sources of
iron

FOOD (serving) IRON (mg)

Breads, Cereals and Grains
Cream of wheat, cooked (1 cup) 10.3
Bran flakes (3/4 cup) 8.1
Quinoa, cooked (1 cup) 4.0
Oatmeal, cooked (1 cup) 1.6
Whole wheat bread (1 slice) 0.9

Legumes
Soybeans, cooked (1 cup) 8.8
Tofu (1/2 cup) 6.7
Lentils, cooked (1 cup) 6.6
Kidney beans, cooked (1 cup) 5.2
Garbanzo beans, cooked (1 cup) 4.7
Lima beans, cooked (1 cup) 4.5
Black-eyed peas, cooked (1 cup) 3.6
Pinto beans, cooked (1 cup) 3.6
Lentil soup (1 cup) 2.7
Tempeh (1/2 cup) 2.2

Nuts and Seeds

Sesame Tahini (2 Tbs.) 2.7
Sunflower seeds (1/4 cup) 2.4
Cashews (1/4 cup) 2.0

Fruits

Prune juice (8 oz.) 3.0
Apricots, dried (1/2 cup) 1.7
Figs, dried (1/2 cup) 1.5
Raisin (1/2 cup) 1.5

Vegetables

Spinach, cooked (1 cup) 6.4
Swiss chard, cooked (1 cup) 4.0
Mushrooms, cooked (1 cup) 2.7
Potato, baked with skin (medium) 1.9
Bok choy, cooked (1 cup) 1.8

Here are some more resources if you’re interested:

http://vegetarian.about.com/od/vegetarianvegan101/qt/HowtogoVeg.htm

http://www.vegansociety.com/

And for recipes vegweb.com is awesome.

Grats on your decision and good luck!

protein deficiency?

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