Where do I get?

Whether you're thinking of reducing your meat intake, substituting it entirely, or going vegetarian/vegan, you may be wondering, "where do I get...?". Okay, do not worry! Vegetables and products made with them provide you with all the proteins, vitamins, minerals and nutrients that are important for our health.

Iron

I always have orange juice with oatmeal for breakfast. Vitamin C helps the body absorb iron and is the best way to start the day!

Legumes are the best source of iron, although spinach, chard and whole foods also provide large amounts of iron.

The following foods are great sources of iron:

Soy
Lentils
Garbanzo beans
White beans
tofu
Spinach, chard, beet greens
Tahini (or tahina) (sesame paste)
seeds and nuts
Whole-grain foods, such as whole-grain bread, whole-grain cereals, brown rice, and whole-grain pasta.

It is as important to consume enough iron as to make a good combination to better absorb it. Therefore, in the main meals (lunch and dinner) you should try to add foods with vitamin C to enhance the absorption of iron. In general, all raw fruits and vegetables have vitamin C.

The major sources of vitamin C are:

Orange
Mandarin
Kiwi
Strawberry
Squeezed lemon or lemon juice
Mango
Raw green leaves: cabbage, arugula, lamb's lettuce...
Peppers

Proteins

Meeting the recommended daily amount of protein is easier than you think. Almost all foods contain protein, except for fruit (which is very low in protein) and oils. It is advisable to eat foods rich in protein on a daily basis. Among the vegetable sources of protein, legumes, such as lentils, beans, dry peas, soybeans and their derivatives occupy an essential place.

The following foods are good sources of protein:

Soy and derivatives: tofu, tempeh, textured soy, soy milk, soy yogurt, edamame, etc.
Legumes: lentils, chickpeas, beans, peas, broad beans, homemade hummus, etc.
Seitan or alternatives to meat such as sausages and vegetable burgers, etc.
Nuts: pistachios, pumpkin seeds, peanuts and peanut butter.

Calcium

There are different plant sources to get the necessary contribution of calcium in our diet. A good source is vegetable drinks (rice, oatmeal, almond, soy, etc.) enriched with calcium.

In addition, these plant foods are rich in this mineral:

Cabbages (kale, curly, cabbage, red cabbage…)
Broccoli
Cauliflower
Tofu (curdled with calcium sulfate)
Crushed or paste sesame seeds (tahini / tahina)
sweet potatoes
Nuts (almonds, hazelnuts, etc)
Poppy seeds
Dried figs

Vitamin D

The human body produces vitamin D on its own, as long as it is exposed to sunlight long enough. With a minimum of 15-30 minutes a day of exposure to sunlight on the face or arms (without the use of sunscreen), the body is assured of obtaining vitamin D.

Regardless of the diet that is maintained, all people should take nutritional supplements containing vitamin D (between 15 and 25 micrograms per day, 600-1000 IU, depending on age) from November to February, that is, the months in which that it is not possible to expose yourself to the sun enough. These supplements are available at pharmacies, herbalists, and specialty stores.

omega-3 fatty acid

Alpha-linolenic acid (ALA) of the omega-3 family is an essential fatty acid but the human body cannot produce it on its own. It must be obtained from food.

Most important sources of ALA and amount needed:

1 tablespoon crushed flax seeds
1 dessert spoon of linseed oil
4 or 5 walnuts
1 tablespoon of crushed chia seeds
2 tablespoons of crushed hemp seeds

B12 vitamin

Vitamin B12 is a nutrient that helps maintain the health of neurons and blood. In addition, it contributes to the formation of deoxyribonucleic acid (DNA), the genetic material present in all cells. It also helps prevent megaloblastic anemia, a blood disorder that causes tiredness and weakness.

If a vegetarian or vegan diet is followed, vitamin B12 should be provided through fortified foods and nutritional supplements. You can get vitamin B12 (cyanocobalamin) supplements at pharmacies, herbalists, or specialty stores. You can choose one of these 3 ways to take it:

25-100mcg daily
1,000mcg twice a week
2,000-2,500mcg per week.