Registered dieticians Vanadana Sheth and Christine Palumbo recommend the following substitutions for people following a plant-based diet:
Calcium: dark, leafy greens, calcium-fortified cereals, soy products and orange juice
Iron: spinach, kidney beans, lentils, dried fruits and iron-fortified breakfast cereals
Omega-3s: walnuts, canola oil, ground flaxseed
Protein: beans, lentils, nuts, soy products and legumes
Vitamin B12: One of the trickiest nutrients to get, especially for vegans, as it only is found naturally in animal products. But many fortified cereals have it, or else supplements are available
Vitamin D: fortified orange juice, breakfast cereals, soymilk, 15 to 20 minutes of daily sun exposure
Vitamin E: sunflower seeds, hazelnuts, wheat germ oil, pumpkin
Zinc: white beans, kidney beans, chickpeas, fortified cereal, wheat germ and pumpkin seeds
Some people need more time to produce all the vitamin D they need from sun exposure.
ReplyDeleteI'll stick with both animal and non animal sources.
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