Vegetarian Body Builder: Where To Get Protein, Iron, Vitamin D and B12

There are many myths surrounding the vegetarian diet, yet it is one type diet that has been proven time and again to prevent many diseases and delay aging.

The vegetarian diet, however, is not without its challenges. For one, being a vegetarian means you will have to manage the lack of certain nutrients in your diet, including iron, protein, Vitamin D, and Vitamin B12.
It should be said, however, that these nutrients are found in vegetables and grains. You just need to make sure you that their food sources are found in your home and that they are eaten raw as much as possible.

If you are a body builder who’s trying to maintain a vegetarian diet, you will often need to supplement your diet with vegetarian vitamin supplements to maintain muscle mass.

Protein

Protein is found in adequate amounts in all beans, grains, and vegetables. You can find an especially high level of protein in adzuki beans, brown rice, kale, millet, mung beans, and quinoa. A pound of kale has more protein than one pound of beef. Hemp and rice protein powders are other good sources of protein. You can also supplement protein through vegetarian vitamin supplements. There are many brands of them including Biochem, LifeTime Life’s Basics, NOW, and Source Naturals.

Iron

Apart from meat, iron can be found in broccoli and other green leafy vegetables, along with vitamin C which helps the absorption of iron. Herbs like the dandelion leaf, yellowdock root and nettle are also high in iron content. One of the more popular brands of iron vegetarian vitamin supplements is Country Life Easy Iron, which is said to be more bio-available than other sources of iron.

Vitamin D

Vitamin D has gotten much press lately for being a so-called key ingredient in the body. Food sources of Vitamin D are cod liver oil, fish, and fortified milk. For most vegetarians, Vitamin D supplementation is needed more than for any other nutrient. NOW, Country Life, and Pure Essence are all excellent Vitamin D supplement brands. When you supplementing Vitamin D, make sure it is D3 not D2.

Vitamin B12

Vitamin B12 is another important nutrient that is often deficient in vegetarian diets and must be included in your repertoire of vegetarian vitamin supplements. Food sources of B12 include meat, fish, dairy, eggs, tofu and raw bran. You can also add B12 in your diet by adding nutritional yeast in your food or by taking B-complex supplements. Country Life is but one good source of vegetarian Vitamin B supplements.