Non-animal Sources of Key Nutrients

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