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How to Get Enough Nutrients on a Vegan or Vegetarian Diet
What are some common nutrient deficiencies in vegan or vegetarian diets?
Some common nutrient deficiencies in vegan or vegetarian diets include vitamin B12, vitamin D, omega-3 fatty acids, iron, calcium, and zinc.
How can I get enough vitamin B12 on a vegan or vegetarian diet?
Vitamin B12 is primarily found in animal products, so vegans and vegetarians may need to supplement or consume fortified plant-based products like nutritional yeast, plant milks, and breakfast cereals.
What are some good sources of omega-3 fatty acids for vegans and vegetarians?
Good sources of omega-3 fatty acids for vegans and vegetarians include flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.
How can I ensure I’m getting enough iron on a vegan or vegetarian diet?
Iron can be found in plant-based sources like lentils, beans, tofu, leafy greens, and fortified cereals. Consuming vitamin C-rich foods like citrus fruits and bell peppers can also enhance iron absorption.
What are some calcium-rich foods for vegans and vegetarians?
Calcium can be found in plant-based sources like leafy greens, fortified plant milks, tofu, tempeh, and some nuts and seeds like almonds and sesame seeds. Calcium supplements are also an option.
How can I ensure I’m getting enough zinc on a vegan or vegetarian diet?
Zinc can be found in plant-based sources like legumes, nuts, seeds, whole grains, and fortified cereals. Consuming phytate-reducing techniques like soaking, sprouting, and fermenting can enhance zinc absorption.
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