This article deals with a question from a reader, and addresses a common concern for vegetarians and people who are cutting back on the consumption of meat. What essential vitamins and minerals are in meat and how can you get enough of them, as well as protein, if you do not eat meat?

A: According to experts and my extensive research, the myth about vegetarians not receiving enough protein is just that: a myth. There are, however, compelling arguments on bothy sides of the aisle, so to speak, and you would be best to do your own research. As far as I can determine, if you eat a variety of fruits and vegetables daily – preferably fresh and organic – and take the vitamin supplement and fish oils you are taking, you should obtain adequate amounts of all essential vitamins.* Also include legumes for protein. The jury is still out on whole grains, as much as you may hear the common ‘wisdom’ promoting them. There are other small additions to your diet which will help round out your nutrient intake as well, such as ground flax seeds, walnuts, wheat germ, onions, garlic and ginger, and oriental mushrooms. These and other such vitamin-rich foods pack a powerful punch in keeping you healthy and helping to prevent disease, through various mechanisms including preventing inflammation. Overall health is a complex state and involves more than just taking a multivitamin every day!

For more about whether a vegetarian diet is healthy, see this detailed coverage, including links to various sites and articles: Breathing Prosperity: Vegetarianism

*NOTE: To address the subject in the title, vitamins in beef and meat include  many of the B Complex vitamins, as well as other important nutrients. One that is difficult to get in a non-animal diet is B-12, so you may wish to supplement with this.