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PROTEIN
"Most adults over 19 years of age need about 0.8 grams (g) of protein per kilogram (kg) of body weight...An adult who weighs 80 kg (176 lbs) needs about 64 g of protein each day, while an adult who weighs 65 kg (143 lbs) needs about 52 g of protein each day." - from HealthLinkBC
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"Science shows that most of us already get more protein than we need. In 2013, the Journal of the Academy of Nutrition and Dietetics published the largest study to date comparing the nutrient intake of more than 71,000 non-vegetarians, vegetarians, and vegans. The study found that, on average, vegetarians and vegans get 70 percent more protein than they need every day (70-plus grams), while non-vegetarians get even more than that (almost 80 grams). Without even trying, you are most likely getting more protein than you need—whether you’re a vegan, vegetarian, or omnivore. Protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, the concern should be getting more calories and more of all nutrients—not just protein." - from forksoverknives.com
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Here is a graphic from sweetvegetable.com with information from the U.S. Department of Agriculture (USDA) about the amount of protein in different plant-based foods. If you want to search a food to see how much protein is in it, here is a great resource from the USDA where you can search any food to see how much protein is in it: https://fdc.nal.usda.gov/index.html
CALCIUM
"Adults between 19-50 years of age, including pregnant or breast feeding women, require 1,000 mg of calcium daily, and those over 50 require 1,200 mg calcium daily." - from osteoporosis.ca
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"The amount of calcium listed on the Nutrition Facts label of a food product is the measure of calcium in the food, but not necessarily the amount the body will absorb. The amount that is actually absorbed and used by the body is called “calcium bioavailablity.” Some foods have higher calcium bioavailability than others. For example, dairy foods have a bioavailablity of about 30% absorption so if a food label on milk lists 300 mg of calcium per cup, about 100 mg will be absorbed and used by the body. Plant foods like leafy greens contain less calcium overall but have a higher bioavailability than dairy. For example, bok choy contains about 160 mg of calcium per 1 cup cooked but has a higher bioavailability of 50%, so about 80 mg is absorbed. Therefore, eating 1 cup of cooked bok choy has almost as much bioavailable calcium as 1 cup of milk." - from Harvard School of Public Health
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Here is a graphic from the plantway.com about the amount of protein in different plant-based foods. If you want to search a food to see how much calcium is in it, you can use this resource from the USDA to search any food and view how much calcium is in it: https://fdc.nal.usda.gov/index.html
IRON
"Iron needs vary according to age and sex. Infants, children, and teens have a broad range of iron needs. Adult men’s needs are more stable, while women’s fluctuate according to age and whether or not they’re pregnant or nursing.
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Rich vegetarian sources of iron include chickpeas, quinoa, seeds, beans, fortified cereals, and leafy greens...What’s more, what you eat alongside iron-rich foods matters. Pairing your high-iron foods with foods rich in vitamin C like fruits and vegetables increases iron absorption. Conversely, accompanying your high-iron foods with calcium-rich foods, such as drinking milk with a plate of eggs, inhibits iron absorption. Therefore, it’s best to consume calcium-rich foods at a separate time." - from healthline.com
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Here is a graphic from theconsciousplantkitchen.com about the amount of iron in different plant-based foods and how much iron is recommended depending on age, sex, and more. If you want to search a food to see how much iron is in it, once again, this resource from the USDA is helpful to search for any food and view how much iron is in it: https://fdc.nal.usda.gov/index.html
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Vitamin B12
"Several studies show that while anyone can have low vitamin B12 levels, vegetarians and vegans have a higher risk of deficiency. This seems especially true for vegans who are not taking any supplements. Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of oxygen-transporting red blood cells. It also plays a crucial role in the health of your nervous system. Too little vitamin B12 can lead to anemia and nervous system damage, as well as infertility and bone and heart disease. The daily recommended intake is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding. The only scientifically proven way for vegans to reach these levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods commonly include plant milks, soy products, breakfast cereals, and nutritional yeast."
- from healthline.com
If you have concerns about your health or are currently under a doctor's care, make sure to contact your doctor/dietician before changing your diet.
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