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Discussion Starter · #1 ·
Does anyone know the best way to incorporate iron, protein, and zinc, into an ovo lacto vegetarian diet, with out soy products? <img alt="" class="inlineimg" src="/images/smilies/sad.gif" style="border:0px solid;" title=":("> Any help is greatly appreciated.
 

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You could easily supplement, and most of these are found in a daily multivitamin. You can find protein in tons of things, like beans, legumes, green veggies, cheese and eggs.
 

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Protein is super easy in a lacto-ovo vegetarian diet! In addition to vegan beans, nuts, and whole grains, you have the wonderful protein-rich options of dairy and eggs.<br><br>
Here's a website that was really useful for me when I was starting out learning about vegetarian nutrition: <a href="http://www.vegsoc.org/page.aspx?pid=760" target="_blank">http://www.vegsoc.org/page.aspx?pid=760</a>
 

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Discussion Starter · #4 ·
Thank you both so much, I really appreciate it !<img alt="" class="inlineimg" src="/images/smilies/notworthy.gif" style="border:0px solid;" title=":wayne:">
 

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Raw pepitas (pumpkin seeds) have a ton of iron per serving. Also cooked or soaked stinging nettle leaf has a lot. Try to add parsley to everything as well.
 

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Broccoli and Bok Choy are rich in iron, and crucially vitamin c which increases the absorption of non-heme iron.<br><br>
Seeds, nuts and legumes are your best source of zinc as I understand it.
 

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Discussion Starter · #7 ·
Thanks for the advice everyone! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Also, it's never a bad idea to take a multivitamin, IMO. I was low in iron a few year ago, and starting to take a multivitamin regularly fixed that right up. Iron is especially a concern if you are a woman who menstruates, because of the blood you lose each month. (Not sure if this applies to you)
 

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Discussion Starter · #9 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>dormouse</strong> <a href="/forum/post/3006184"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Also, it's never a bad idea to take a multivitamin, IMO. I was low in iron a few year ago, and starting to take a multivitamin regularly fixed that right up. Iron is especially a concern if you are a woman who menstruates, because of the blood you lose each month. (Not sure if this applies to you)</div>
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lol yes it does, i'm 19 haha. I will definitely look into vitamins also. Thanks a ton. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>yellowduckie21</strong> <a href="/forum/post/3006213"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Lentils are AMAZING. They have sooo much protein and fibre in them, you will feel full for hours! .... I really want lentils now...</div>
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Lentil soup...<img alt="" class="inlineimg" src="/images/smilies/lick.gif" style="border:0px solid;" title=":lick:"> If you burn it a little it almost tastes like how I remember beef barely stew(forgot it on the stove once...lol)
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Limes</strong> <a href="/forum/post/3006303"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Lentil soup...<img alt="" class="inlineimg" src="/images/smilies/lick.gif" style="border:0px solid;" title=":lick:"> If you burn it a little it almost tastes like how I remember beef barely stew(forgot it on the stove once...lol)</div>
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Mmmmm, also Veganomicon's Snobby Joes made with lentils are awesome.
 

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I don't consume any soy. Eating well as a vegetarian is still totally possible!<br><br>
I love lentils. They're a superfood - so much protein and iron and other good stuff. They're great as taco or sloppy joe 'meat', in a tomato sauce for a veg bolognese, spiced up in curry, cooked into soups and stews, used as savory pastry filling, baked into seasoned burger patties...<br><br>
Also, beans. Red, black, white, chickpeas. Bean burgers, vegetable-bean soup, bean chili, bean curry, beans and rice, beans in pasta dishes, bean dip, bean salad or beans tossed over salad...beans roasted to a crunch with olive oil, lemon juice and salt...<br><br>
Don't underestimate whole grains, either. Brown rice, millet, quinoa, whole grain pasta...tons of protein and nutrition in those.<br><br>
You can also cook protein and nutrients right into things. Nutritional yeast and chickpea/garbanzo flour are both loaded with vitamins and protein, and by incorporating them into your cooking and baking, you get extra nutritional punch. You can just use chickpea flour mixed in with regular flour, and nutritional yeast makes a great seasoning.<br><br>
Let me know if you want to talk recipes <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> Hope this helps!
 

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Discussion Starter · #14 ·
Thanks for the advice and so much support everyone, this has been so helpful. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Great thread!<img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> Luckily I have lentils in the pantry or I'd have to run to the store. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> Also, did anyone mention a cast-iron pan? Cook in one and it adds iron.
 
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