Get the protein-power of meat while eating a vegetarian diet by combining plant foods
When pursuing a vegetarian diet, combine plant foods for maximum protein.
Wheat, which has a deficiency in the amino-acid lysine but an abundance of sulphur containing amino-acids, can be combined with beans which have the opposite enrichment combination. Taken together, they complement each other to form a complete protein.
As regards the adequacy of B12 nutrition, lacto-ovo vegetarians and lacto-vegetarians should not feel concerned on this score, as the B12 needs can be easily supplied by dairy products and eggs. A quarter litre of milk or 100 grams of cheese or 1 egg per day will supply the recommended daily allowance. This vitamin once eaten is stored in the liver.
Vegans, however, do not get this vitamin in their food, yet reliable scientific studies have found no evidence of B12 deficiency diseases. It is therefore, presumed that this vitamin can be synthesised in the body.