Lacto-ovo vegetarians do not eat meat, poultry or fish, but do eat eggs and dairy. Eggs and dairy are a source of protein in this diet, but when considering health, it is not necessarily the best. Eggs are high in cholesterol, and dairy contains saturated fats. MayoClinic.com states that you can prevent heart disease by eating a diet low in saturated fat and cholesterol. Eat eggs in moderation and opt for low-fat dairy products.
Spirulina
Spirulina is an blue-green algae that smells like seaweed and has a high pH level. According to Bundelkhand University, spirulina can increase your health by creating antibodies. It regulates your carbohydrate metabolism by improving your glucose and lipid activity. During the study, it was discovered that preparations of spirulina fight viruses such as herpes, influenza, cytomegalovirus and HIV. The antioxidants in spirulina protect the liver, kidney and testes from toxicity and cancer. Spirulina contains all of the essential amino-acids. Spirulina is packed with protein -- about 65 percent, compared to 15 to 25 percent from meat and fish. Just 1 tbsp. of spirulina offers the same amount of protein as one egg, but only 1.3mg of cholesterol, whereas an egg contains 250mg.
Hemp Seeds
Vegetarians are known to need twice as much iron and zinc as non-meat eaters. This is especially true of lacto-ovo vegetarians, because the consumption of dairy can inhibit the absorption of iron, according to the Vegetarian Resource Group. Hemp seeds are a source of complete protein for lacto-ovo vegetarians, because it is high in both iron and zinc. Only 3 tbsp. of hemp seeds yield 16 percent of iron and 23 percent of zinc, 11g of protein and 3g of omega-3. It is important for vegetarians to consume omega-3 oils from seeds and nuts to replace those found in fish oils.
Sprouted Quinoa
Quinoa is a grain with a high amount of protein. This grain contains all of the essential amino acids and is considered a complete protein. It also provides a source of fiber. If you sprout it, you can get three times the amount of protein than if you cook it. Per cup of sprouted quinoa, there is about 24g of protein. Try topping salads with sprouted quinoa.
Organic Dairy and Eggs
When you eat eggs and dairy, buy organic products for the healthiest option. An article in The Huffington Post states that most conventional dairy contains rBST hormones and antibiotics. Organic eggs come from hens that are not given hormones or antibiotics and given nutritious feed. Free-range eggs allow chickens to walk freely without being pent up in tiny, sometimes filthy cages.
Organic Soy
Organic soy ensures against genetic modification and pesticide contamination. Steamed whole soybeans or edamame and tempeh are the least processed forms of this protein.
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