“Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.

Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.”

You should take a vegetarian or vegan multivitamin at the least if you don’t think you are getting adequate levels of the above mentioned in your diet.

Also be aware that most vitamins and supplements contain animal by products. Consider vegetarian or vegan suitable supplements. I will place a link below to a site that only sells vegetarian and vegan supplements. the best of luck to you. Sina G

(EXCEPT CLIFF WHO SHOULD BE BANNED FOR SPAMMING THE VEGETARIAN SECTION)

I just wanted to add to the protein and iron parts. the American diet is overloaded with protein I can just about guarantee that you don’t need to TRY getting anymore protein in your diet. As for iron I just want to add that vitamin C helps you digest plant irons J

As for protein if you are eating a varied vegetarian diet you would be including beans, legumes and nuts so you should be fine. Sprouts are excellent for protein as they are complete proteins - contain all amino acids essential for humans. Becky

If you need more amounts of iron, calcium etc. they also make an iron supplement called “Blood Builder” and a food based calcium supplement. Keep in mind though, if you are going to follow a strict vegan diet (for animal reasons) then you need a vegan multi and one that doesn’t have vitamin D3 in it. If that’s the case, try veglife- they make all vegan vitamins for all the things you listed above. Megafood is vegetarian but not vegan (because of the D3 which comes from lanolin).

EDIT: Well, then- if you are going to move onto a “vegan diet” than you’ll have to go with supplements made by a vegan company like Veglife. For vitamin D, just get a “dry D” or D2 instead of D3 (I take Country Life’s). I work in a health food store and Veglife is the only vegan supplements we sell, with the acception of Garden Of Life’s Vitamin Code brand which I think is way overpriced. Huckleberry Sin

Oh, and for your lactose intolerance…try eating Stonyfield organic plain yogurt and/or some high quality plain dairy kefir [I get mine from Trader Joe's]. Blend it up with frozen fruits to make it taste better. I am lactose intolerant…used to be REALLY bad, but now it’s eased up substantially thanks to the bacteria spectrum in the kefir and yogurt. TriNStylZ

1. Meat.
Especially red meat. Very high in iron, vitamin B12, and protein.

2. Cheese.
Rich in calcium, vitamin D, and protein. Cliff