Protein is used in the human body to build and repair tissues, produce enzymes and some hormones, and maintain cell membranes and components of the immune system. Women need about 45g of protein a day (more if pregnant, lactating or very active), men need about 55g (more if very active). Evidence suggests that excess protein contributes to degenerative diseases. Vegetarians obtain protein from:

• Nuts: hazels, brazils, almonds, cashews, walnuts, pine kernels etc.
• Seeds: sesame, pumpkin, sunflower, linseeds.
• Pulses: peas, beans, lentils, peanuts.
• Grains/cereals: wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweetcorn), rice.
• Soya products: tofu, tempeh, textured vegetable protein, veggieburgers, soya milk.
• Dairy products: milk, cheese, yoghurt (butter and cream are very poor sources of protein).
• Free range eggs.

Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all, or in sufficient quantities. The one thing they have in common is that only small quantities are needed in the diet. The main vegetarian sources are listed below:

Vitamin A (or beta carotene): Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.

B Vitamins: This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin.
Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts, soya milks, veggieburgers and some breakfast cereals.

Vitamin C: Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.

Vitamin D: This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarines and is present in milk, cheese and butter. These sources are usually adequate for healthy adults. The very young, the very old and anyone confined indoors would be wise to take a vitamin D supplement especially if they consume very few dairy products.

Vitamin E: Vegetable oil, wholegrain cereals, eggs.

Vitamin K: Fresh vegetables, cereals and bacterial synthesis in the intestine.

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