Health Tip: Get the Nutrients You Need

Getting all of the dietary nutrients your body needs is critically important, especially if your diet is vegan or vegetarian.

The Academy of Nutrition and Dietetics recommends:

  • Get plenty of calcium through dairy products, plant-based milks fortified with calcium (such as almond or soy), almonds, almond butter, leafy green vegetables, broccoli, beans and fortified foods.
  • Get enough iron through beans, soybeans, eggs, fortified cereals and dark leafy greens. Eat vitamin C-rich foods with these to boost absorption.
  • Eat sufficient proteins through eggs, dairy products, soy products, nuts, nut butters, legumes and whole grains.
  • Get enough vitamin B12 through eggs and dairy products. If you’re vegan, take a supplement or eat iron-fortified foods.
  • Get enough vitamin D through dairy products, eggs and cereals, juice and soy milk fortified with vitamin D. Talk to your doctor about a supplement if you do not get enough exposure to sunlight and do not eat dairy.

Source: HealthDay

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