Excess protein in the body can cause diseases such as osteoparosis and poor kidney function, and even certain cancers. It is claimed that a vegetarian diet has the advantage over a meat-based one, in that its protein content is adequate but not excessive. An average vegetarian diet will meet daily protein requirements. The soya bean is a high quality protein and all soya products such as soya milk and tofu are extremely good sources. Chick peas and lentils have a high protein content, so do baked beans and muesli, nuts and seeds.
Eggs are reasonably high in protein, so are peanuts, bread and hard cheese.
You will get smaller amounts of protein from brown rice, porridge, potatoes, broccoli and spinach. Iron is an essential component of haemoglobin, the red pigment in blood which transports oxygen through the body, Iron is also important for the immune system and proper brain function. Iron deficiency is the most prevalent nutritional problem worldwide, although it has been shown that vegetarians are no more likely to suffer from it than non-vegetarians. Good sources of iron for vegetarians include wholegrain cereals and flours, leafy green vegetables, pulses and some dried fruits, particularly apricots. Spinach is a also good source, while eggs, brown rice, avocado, broccoli and peanut butter provide medium doses.