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Vegetarian Nutrition

Protein

Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume

 enough calories to maintain their weight.
It is not necessary to plan combinations of foods. A mixture of proteins throughout the day

will provide enough "essential amino acids."

Good protein sources are: beans, lentils, tofu, nuts, seeds, tempeh, chickpeas, peas... Many

common foods, such as whole grain bread, greens, potatoes, and corn, quickly add to

protein intake.

Iron

Good iron sources are: dried fruits, baked potatoes, mushrooms, cashews, dried beans,

spinach, chard, tofu, tempeh, bulgur, and iron-fortified foods (such as cereals, instant

oatmeal, and veggie "meats") are all good sources of iron. To increase the amount of iron

absorbed at a meal, eat a food containing vitamin C, such as citrus fruit or juices, tomatoes,

or broccoli. Using iron cookware also adds to iron intake.

Calcium

Good calcium sources are: collard greens, broccoli, kale, turnip greens, tofu prepared with

calcium, low-fat dairy products, fortified soymilk, and fortified orange juice all contain high

quantities of calcium.

Vitamin B12

The adult recommended intake for vitamin B12 is very low. Vitamin B12 comes primarily

from animal-derived foods. A diet containing dairy products or eggs provides adequate

vitamin B12. Fortified foods, such as some brands of cereal, nutritional yeast, soymilk, or

soy analogs, are good non-animal sources. Check labels to discover other products that are

fortified with vitamin B12. Tempeh and sea vegetables are not a reliable source of vitamin

 B12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods

regularly, you should take a non-animal derived supplement.  

  It's wise to change to a vegetarian diet for good.                        

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Dalai Lama of Tibet - His Holiness the XIV (Tibetan spiritual leader), Paramahansa Yogananda (Indian Spiritual Teacher), Socrates (Greek philosopher), Jesus Christ & early Christians, Confucius (Chinese philosopher), Shakyamuni Buddha, Lao Tzu (Chinese Philosopher), St. Francis of Assisi (Italian Christian Saint), Thich Nhat Hanh (Vietnamese Buddhist monk\writer), Yogi Maharishi Mahesh (Indian writer, philosopher, leader of Transcendental Meditation), Leo Nikolayevich Tolstoy (Russian philosopher), Pythagoras (Greek mathematician/philosopher), Zoroaster (Iranian - Founder of Zoroastrianism), Etc.

Leonardo Da Vinci (Italian painter), Ralph Waldo Emerson (US essayist, and poet), George Bernard Shaw (Irish writer), John Robbins (US writer), Mark Twain (US writer), Albert Schweitzer (German philosopher, physician, musician), Plutarch (Greek writer), Voltaire (French writer), Etc.

Scientists, Inventors & Engineers

Charles Darwin (British naturalist), Albert Einstein (German Scientist), Thomas Edison (US scientist/inventor), Sir Isaac Newton (British scientist), Nikola Tesla (Croatian scientist/inventor), Henry Ford (US Founder of Ford Motors), Etc.

Politicians, Statespersons and Activists

Susan B. Anthony (US leader of Woman's Suffrage movement), Mahatma Gandhi (Indian Civil Rights leader), Coretta Scott King (American Civil Rights activist and leader, wife of Dr. Martin Luther King Jr.), President Janez Drnovsek of Slovenia, Dr. A. P. J. Abdul Kalem (President of India), Dr. Manmohan Singh (Prime Minister of India), Dennis J. Kucinich (US Congressman), Etc.

Actors, Film stars & TV Stars

Pamela Anderson (US actress), Ashley Judd (US actress), Brigitte Bardot (French actress),  John Cleese (British actor), David Duchovny (US actor), Danny Devito (US actor), Cameron Diaz (US actress), Richard Gere (US actor), Daryl Hannah (US actress), Dustin Hoffman (US actor), Katie Holmes (US actress), Steve Martin (US actor),Demi Moore (US actress), Ian McKellen (British actor), Tobey Maguire (US actor), Paul Newman (US actor), Brad Pitt (US actor), Gwyneth Paltrow (US actress), Joaquin Phoenix (US actor), Steven Seagal (US actor), Brooke Shields (US model/actress), Jerry Seinfeld (US actor), Naomi Watts (US actress), Kate Winslet (British actress), Etc.

Pop stars & Musicians

Joan Baez (US folk singer),  George Harrison (British musician, member of the Beatles), Paul McCartney (British musician, member of the Beatles), Ringo Starr (British musician, member of the Beatles), Bob Dylan (US musician), Michael Jackson (US pop star), Morrissey (British singer), Olivia Newton John (British-Australian singer), Sinead O'Connor (Irish singer), Pink (US singer), Prince (US pop star),Justin Timberlake (US pop singer), Tina Turner (US pop star), Shania Twain (Canadian singer),Vanessa Williams (US pop singer), Etc.

Sports Personalities

Billie Jean King (US Tennis champion), Bill Walton (US Basketball player), Carl Lewis (US 9-time Olympic Gold-Medalist in Track & Field), Edwin C. Moses (US 2-time Gold-Medalist in Track & Field), Elena Walendzik (German Boxing champion), Alexander Dargatz (German Athlete, Body-building champion, physician), Etc.

Models

Christie Brinkley (US supermodel), Christy Turlington (US supermodel), Etc.

And the list goes on…http://AL.Godsdirectcontact.org.tw/vg-vip 

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