Vitaminerals

Vitamin B12.
How to include b12 in the diet

• Two cups if Sanitarium So Good soy milk provides the daily B12 requirements for an adult
• Soy burgers, sausages, luncheon slices and sanitarium marmite
• Supplement

B12  helps the production of 'Red Blood Cells' and DNA, our genetic material.

Calcium.
How to include calcium in the diet

• Soy milk with cereal
• Legumes heart soups. Navy beens and green soybeans.
• Calcium set tofu
• Dry fruits and nuts; figs, apricots, almonds and brazil nuts

Calcium is for healthy bones it also plays a role in blood clotting, muscle contraction, transmission of nerve impulses and enzyme activity inside cells.

Protein.

How to include protein in the diet

• Eat legumes and  foods made from legumes everyday e.g. kidney beans, peas, lentils, chick peas, baked beans, soybeans.
• Nuts and seeds
• Whole grains such as wheat, oats, millet, rice, barley, quinoa, amaranth, and foods made from grains.

Protein helps with the growth and maintenance of all our body's cells. All enzymes in our body, as well as many hormones, are proteins. Proteins also assist in oxygens transport and for part of DNA.

Studies on vegetarians have repeatedly confirmed that vegetarian diets provide more than enough protein. Protein is contained in most plant foods and as log as you consume enough foods to maintain a healthy weight, with as much variety as possible, it is easy to get enough protein.

Zinc.

How to include Zinc in the diet

• Wholegrain breads and cereals, wheat germ, legumes, tofu, tempeh, nuts and seeds
• Rinsed canned legumes
• Pumpkin seeds, almonds, cashews, sunflower seeds or pecans

Zinc is essential for reproduction, growth, sexual maturation, wound healing and maintenance of a strong immune system. Also plays a role in our ability to taste.

Iron.

How to include Iron in the diet

• Wholegrain bread cereal, sanitarium marmite, legumes, tofu, soy burgers, nuts and seeds
• Citrus fruit; fruit juice, berries, tomato, capsicum, broccoli and cabbage

Iron in the key component of haemoglobin in red blood cells that transport oxygen around the body. It is also involved in energy reactions and maintaining a healthy immune system.