What do vegans eat? Where do vegetarians get their protein? Are you worried about becoming anemic? These are common questions many vegans and vegetarians face, but they are largely unfounded. Vegan and vegetarian diets are loaded with essential nutrients and, if done right, can be healthier than a diet full of meat and cheese.

As with any diet, the key is to choose healthful foods and limit your consumption of fatty, sugar- or sodium-heavy, and overly processed foods to a minimum. When choosing the healthiest foods the majority of the time, vegan and vegetarian diets can be full of protein, iron, calcium, and other vital nutrients.

Protein

Protein is a required nutrient for maintaining a healthy body. Luckily, many foods considered the staple of a meat-free diet are rich with protein, but contain none of the fat and cholesterol found in meat. The real protein powerhouse is the soybean. This powerful bean contains a whopping 28.62 grams of protein per cup.

Soybeans are commonly used in mock meats and vegan dairy products, but they can also be cooked and prepared in other recipes, so getting your daily requirement of protein should not be a problem if soy is a part of your plan.

TABLE 1–1: HEALTHY PROTEIN SOURCES

Source: USDA.gov

Another benefit to consuming plant-based proteins over animal proteins is that these ingredients typically contain fiber and complex carbohydrates that are not found in animal products. For example, lentils, which contain 17.9 grams of protein per cup, also contain 15.6 grams of fiber!

Iron

Anemia is a common concern of some new vegans and vegetarians and it can be caused by iron deficiency. People worry that if they leave meat off their plate, they won't be able to reach the daily recommended intake. However, a study in the American Journal of Clinical Nutrition states that there is no significant difference in anemia levels between vegetarians and meat-eaters.

Vegetarian foods are loaded with iron, and according to the USDA's National Nutrient Database, some of the most iron-rich foods are vegetarian. Several cereals top the USDA's list, along with Cream of Wheat, soybeans, some canned beans, lentils, and more. Iron deficiency is a very real concern, but not more so for vegetarians and vegans than for meat-eaters.

Calcium

Cows produce milk to nourish their young and provide all of the nutrients they need to grow strong, just as humans do. But no other mammals drink the milk of another species — except humans. Humans consume cow's milk throughout their lifetime even though it is the number-one cause of food allergies in infants and children, and millions of people around the world suffer from lactose intolerance.

Many plant-based foods are an alternative source of calcium that don't come with the health problems associated with drinking cow's milk. Many soymilks and brands of orange juice are fortified with calcium but it is also found naturally in several items. Collard greens, rhubarb, spinach, and soybeans are just a few of the rich sources of plant-based calcium.

Protein, iron, and calcium are just some of the nutrients you find naturally in vegan and vegetarian foods, but there are a couple that may be best consumed through a supplement or other method. For example, you may prefer to get your daily dose of vitamin D from basking in the sun, but you can also get it through items such as fortified soymilk. However, vitamin B12 is not found naturally in plant-based foods and must be obtained through a supplement, such as a multivitamin. Just be sure to read the label and make sure it contains B12.