Vegatarian Help PLEASE?!

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Hi, female vegetarians need iron but male vegetarians probably do not... To answer your question, beet juice is one of the best sources of iron. If you can afford a juicer and find raw beets at your grocery store, that would be v good but otherwise... Spinache is another good option. Make sure to take a womens multi-vitamin every single day as it has iron in it.
I have been a vegetarian for 3 years, vegan for 5 months and my iron levels are higher than any other female :)

(Note: Iron is a mineral, not a protein.)

Your dad is right, at least about some of the vitamins. Fortunately, almost any cheap supermarket multivitamin will contain the nutrients you may be (but aren't necessarily) running low on. Look for a supplement with iron, zinc, and B-12--these are common, it won't be hard to find one. If you don't eat fish, also look for a peanut butter, mayonnaise, spread, or other supplement such as flax seed that contains omega-3 fatty acids. Don't worry about protein, since dairy and eggs have large amounts of protein, and whole grains, nuts, seeds, and legumes are also moderately high in protein.

For laughs, turn the tables and tell your meat-eating dad about the nutrients he may be low on! He can get vitamins A, C, E, folic acid, and magnesium from a pill, but the potassium and fiber won't be so easy.

http://en.wikipedia.org/wiki/Vegetarian_…

Raisins have a lot of iron in them, but brush your teeth immediately, as raisins are very sticky and will cling to your teeth and cause decay.
Spinach also has lots of iron, but many people say that the body can't get to the iron as it is within the roughage.
As far as other nutrients, it is important to eat food together to get the 'complete proteins'; Rice and beans make a 'complete protein' as do many other foods.

Many breakfast cereals are fortified with iron, sometimes up to 50% of the US recommended daily allowance. Read the labels. Also, beans and dark greens leafy vegetables are good sources of iron. Beans are an excellent source of protein, especially in combination with rice, corn, or another grain..

Spinach (as long as it's eaten with citrus to help absorb.)
Lentils (however, lots of legumes do.)
Fortified breakfast cereals (product 19 is a good one. Eat a cup of that & you're good to go on your iron.)
Soybeans
Quinoa
Swiss chard
Potato
Nuts

Things of that nature. :)

Vegan

Soy, quinoa, spinach.
Check this article:
http://www.marksdailyapple.com/top-ten-p…
And this:
http://findarticles.com/p/articles/mi_m0…

http://www.marksdailyapple.com/top-ten-p…
http://findarticles.com/p/articles/mi_m0…

beans, lentils, rice, etc. also eat eggs. (if you're an octo-lacto vegetarian, then it's ok)
*fruits and vegtables are yummy too!*

veggie :)

beans, lentils, quinoa, soy, broccoli, spinach,etc. There's plenty of ways around it... :)

Learn to enjoy soybeans, soy milk or tofu as well. Check with your doctor on recommended vitamin supplements.

Eat protein shakes , protein bars and even beans !!
:D
just make sure to cook them well or you will toot alot ...
or just eat fish ... much easier ..

try this

vegan.com