Guest guest Posted December 9, 2003 Report Share Posted December 9, 2003 PROTEIN AND IRON: RED MEAT ALTERNATIVES Source: www.nine.msn.com.au Yes we need protein and iron, but no, animal meat isn't the only, or the best, source of protein and iron. Furthermore, if you are eating meat, then it's wise to buy it organically grown, as that way you can be sure your meat is chemical and antibiotic free. So what can the 21st-century person eat to meet the recommended daily allowance of protein and iron? Protein is needed for growth and development. It's also used for energy and to manufacture hormones, antibodies, enzymes and tissues. It helps keep the acidity in our bodies in check by maintaining a proper acid/alkaline balance. Amino acids are the building blocks of proteins. Complete proteins contain all of the essential amino acids. These are eggs, milk, cheese, poultry, meat and fish. Incomplete proteins contain only some of the essential amino acids. These are grains, legumes and green leafy vegetables. If you combine, for example, beans with brown rice, nuts, seeds or corn, you have a complete protein. All soy products are complete proteins, as is yoghurt. The average vegetarian/aquatarian (seafood eater) diet easily fulfils the daily protein recommendations of the World Health Organisation (WHO). Animal proteins come with the problems of saturated fats, which have been linked to heart disease and cancer. Plant proteins, however, are linked to dietary fibre. It is important to include foods high in Vitamin C, as this will increase iron absorption up to 30 percent. Foods to include: Molasses Mochi (pounded sweet rice) Leafy greens Legumes such as lentils, kidney and soybeans Sesame seeds Sea vegies Almonds Tofu dried peaches Fish Whole grains Pumpkin Raisins Watercress Beetroot Coconut milk Chestnuts Cherries Chinese red dates Mulberries Kelp Raspberries Walnuts Broccoli Nuts and seeds It's important to include adequate protein, plus B and C vitamins for iron absorption. The average vegetarian diet supplies twice the minimum daily requirements of iron. It also supplies the body with three times the daily requirement of vitamin C. Studies of the iron content in food show that vegetables, fruit and nuts are much higher in iron content than beef. Food per 100g Amaranth 16mg Dried bean curd (yuba) 11mg Soybeans 8.4mg Almonds 7.4mg Sesame seeds 7.1mg Lentils and pulses, ranging from 6.9mg Seaweed 6.3mg Dried peaches 6mg (for comparison) Beef 2-3mg ©Janella Purcell 2003 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 9, 2003 Report Share Posted December 9, 2003 Please - Please - Please - You are perpetuating the myth of having to combine food to obtain complete protein on a vegetarian diet. Frances Moore Lappe who introduced this theory in her book Diet for a Small Planet admitted in later publications of this book she was incorrect - this does nothing to help vegetarianism. Please check your facts - Dr Andrew Weil plus many others have acknowledged this in their publications. - Tea Cozy Christian Vegan Cooking Tuesday, December 09, 2003 7:53 PM Protein and Iron: Red Meat Alternatives PROTEIN AND IRON: RED MEAT ALTERNATIVES Source: www.nine.msn.com.au Yes we need protein and iron, but no, animal meat isn't the only, or the best, source of protein and iron. Furthermore, if you are eating meat, then it's wise to buy it organically grown, as that way you can be sure your meat is chemical and antibiotic free. So what can the 21st-century person eat to meet the recommended daily allowance of protein and iron? Protein is needed for growth and development. It's also used for energy and to manufacture hormones, antibodies, enzymes and tissues. It helps keep the acidity in our bodies in check by maintaining a proper acid/alkaline balance. Amino acids are the building blocks of proteins. Complete proteins contain all of the essential amino acids. These are eggs, milk, cheese, poultry, meat and fish. Incomplete proteins contain only some of the essential amino acids. These are grains, legumes and green leafy vegetables. If you combine, for example, beans with brown rice, nuts, seeds or corn, you have a complete protein. All soy products are complete proteins, as is yoghurt. The average vegetarian/aquatarian (seafood eater) diet easily fulfils the daily protein recommendations of the World Health Organisation (WHO). Animal proteins come with the problems of saturated fats, which have been linked to heart disease and cancer. Plant proteins, however, are linked to dietary fibre. It is important to include foods high in Vitamin C, as this will increase iron absorption up to 30 percent. Foods to include: Molasses Mochi (pounded sweet rice) Leafy greens Legumes such as lentils, kidney and soybeans Sesame seeds Sea vegies Almonds Tofu dried peaches Fish Whole grains Pumpkin Raisins Watercress Beetroot Coconut milk Chestnuts Cherries Chinese red dates Mulberries Kelp Raspberries Walnuts Broccoli Nuts and seeds It's important to include adequate protein, plus B and C vitamins for iron absorption. The average vegetarian diet supplies twice the minimum daily requirements of iron. It also supplies the body with three times the daily requirement of vitamin C. Studies of the iron content in food show that vegetables, fruit and nuts are much higher in iron content than beef. Food per 100g Amaranth 16mg Dried bean curd (yuba) 11mg Soybeans 8.4mg Almonds 7.4mg Sesame seeds 7.1mg Lentils and pulses, ranging from 6.9mg Seaweed 6.3mg Dried peaches 6mg (for comparison) Beef 2-3mg ©Janella Purcell 2003 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.