Important food component if you avoid eating meat

Vitamin B12

Vitamin B12 is important for blood formation and nerve cells. Since vitamin B12 is only found in animal products in significant quantities, it is important to compensate for this if you eat vegetarian. Vegetarians who still eat eggs and dairy products, it is quite possible that sufficient vitamin B12 is still absorbed. With a vegan diet it is conceivable to add vitamin B12 supplements.



Cereals, legumes and milk and egg provide protein – as do amaranth and buckwheat. For example, combine corn (grain) and beans (legume) in one meal.



Since most vegetarians avoid fish, they should resort to linseed, canola and walnut oils.



As a vegetarian, you can compensate for your iron deficiency by eating enough legumes, nuts, oilseeds, and whole grain cereals.

To prevent iron deficiency as a vegetarian, you also have the option of improving your nutrition by combining iron-rich foods with vitamin C-rich fruits and vegetables. In combination with vitamin C, the body absorbs iron more effectively:

A glass of orange juice with a meal already helps. Black tea, coffee and milk, on the other hand, inhibit iron absorption.

Foods that contain more iron

Pumpkin seeds, lentils, flaxseed, chanterelles, dried apricots, green peas, chard, lamb’s lettuce, beet, brombere.



Very good sources of calcium are green vegetables low in oxalates such as broccoli, Chinese cabbage, kale, potatoes, almonds.


Find an easy way to get healthy

The heart, the center of life

The heart is the center of life, and in America it is very often the center of death. Malfunction of the heart and/or vascular system is responsible for the deaths of 40% of all Americans, which is more than those who die from any other ailment – including cancer. Heart disease has been the number one cause of death for nearly 100 years.

But what constitutes heart disease?

One of the key factors is deposits called plaques. Plaques are oily accumulations of proteins, fats (including cholesterol), immune cells and other components that are deposited on the inner walls of arterial vessels.

As early as 1909, Dr. Alexander Ignatowski linked the formation of atherosclerosis to animal protein.

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How is nutrition related to diseases?

Chronic diseases such as obesity, diabetes, high blood pressure, cancer and heart disease are on the rise worldwide. The direct links between our nutrition and the development of many chronic diseases have long been scientifically proven!

Renowned nutritionist T. Colin Campbell led the most comprehensive study of nutrition, lifestyle and disease in the history of biomedical research to date, the so-called China Study. This extensively expanded and updated new edition proves that a plant-based nutrition can prevent the development of cancer, rheumatism, hypertension, heart disease, diabetes, and obesity.


Study T. Colin Campbell

A study published by T. Colin Campbell describes three groups of people studied over years in which food were changed or adapted. All participants had severe heart disease.

He let the first group continue to eat normally “American”. The second group had to eat without animal protein, except for one cup of yogurt a day. The third group without yogurt, vegan.

In the first group, “people died like flies.” In the second group, participants had hardly any heart attacks and significantly improved their life expectancy.

In the third group, X-rays of the coronary vessels showed that the coronary vessels (coronary arteries) had reopened. These participants had restored an absolutely normal life expectancy.


If you want to know more about Studies and scientific evidence

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China Study

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Forks or Knives

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