Addressing the Myths...

Where do you get your protein?  Anyone eating a plant-based diet will undoubtedly have heard this question.  As it turns out, all essential amino acids are found in all plant foods to varying degrees.  Eating a variety of plant foods throughout the day will result in more than enough protein provided your caloric intake is adequate.  If you are a strength athlete, there are convenient plant protein powders as well. 

Don't we need cows' milk for calcium?  Definitely not!  Plant sources of calcium include legumes, leafy greens, nuts, and seeds.  The countries with the lowest dairy consumption actually have the lowest rates of osteoporosis.  

But what about iron?  Plant-based foods have a form of iron called non-heme iron.  Non-heme iron is advantageous because your body can limit absorption once your levels are sufficient.  The  rate of anemia occurrence is no greater in patients consuming plant-based diets compared to  those consuming typical western diets.  Ideal sources of iron are leafy greens, beans, molasses and cashews.  

Vitamin B12 is synthesized by bacteria living in the soil where adequate cobalt is present.  Modern sanitation and agricultural practices have made supplementation necessary for both farmed animals as well as those eating a plant-based diet.  Even those consuming animal products often benefit from supplemental B12.