What kind of food sources are rich in b 12 and iron?

[Ankhesenamun]

I recently decided to go vegetarian due to the bad conditions and the bad treatments animals receive in farms, slaughterhouses and etc., but i am worried as to where i could get iron and b 12 since i won't be eating any meat. Any vegan/vegetarian people or professionals out there who could give me some suggestions? Thanks..

[Weirdstuff]

Do your research. Not all farms are like that, try figure out which one are good and buy only from them. Support them financially. You might want to consider organical meat. Alternative sources for meat can be products based on single cell-organisms (yeasts, algae...) or insect based products. Insects have no sharp taste, it's a bit like eating nuts. When they've been made into a meal, they can be perfectly processed into a dinner without having to look at their "insectness". Research show that insects have a very primitive sense of pain, they do not suffer mentally from it. It is a bit expensive though, but then again, most meat alternatives are...

[Ankhesenamun]

Yes i have heard about how insects are a much better choice than the traditional beef, chicken and etc. But i can never bring myself to eat them :), even if they are prepared not to look like insects. If i know that meal has insects in it, i just can't. As for the good and organic farms, while i think it's okay to buy and consume their products, i personally feel the need to stand against the malicious meat corporations or whatever you call them. But thanks for your suggestions :)

[Climber]

nuts, beans, lentils, ..., but check if your body accepts easy veggie iron. Mine doesn't, so if I eat pure veggie, my iron goes down. I have to eat once a weak a piece of red meat. But I really hope you can do without. Check the internet to find other alternatives.

[Ankhesenamun]

I consulted a dietitian and i have already started, i hope i can do it too :)

[Cowboy6666]

Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available and added to many foods like cereals.

Iron. In spinach... High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu.

[Ankhesenamun]

When you say B 12 can only be found in animal products, are dairy products included in there?

[Cowboy6666]

Yea. . . it is included

[Ankhesenamun]

Okay, that's doable then and i love cheese :) I'll do some further research about that, thanks for your help.

[Cowboy6666]

Mention not... What about my vote of MH

[Ankhesenamun]

It doesn't let me, says i have to wait 24 hours...

[Cowboy6666]

Ok after 24 you may...

[BertMacklinFBI]

are vitamin pills and supplement an option for you?

[Ankhesenamun]

No, i try not to consume anything artificial.

[BertMacklinFBI]

you can eat fish (mackerel) fortified soy products, cheese, eggs. cooked clams, crab.

[Ankhesenamun]

Yea, i thought about pescetarianism, i might do that.

[Prof_Don]

Dark green leafy veggies are the best veggie source of iron (spinach, kale, greens, romaine lettuce).

For B12 I'm not so sure; you may have to go the supplement route.

[Ankhesenamun]

That's helpful, thank you :)