DOLCE LIFESTYLE:
6 Key Nutrients Vegans and Vegetarians May Be Missing
by Samantha Coogan, MS, RDN, LDWhen eliminating whole food groups, we run the risk of missing out on key nutrients. Here is a list of those nutrients along with vegan/vegetarian options that are excellent sources of those key nutrients.
1. Protein
• Beans
• Legumes
• Cage-free/non-GMO fed eggs
• Greek yogurt
• Cheese
• Nuts/seeds
2. Calcium
• Broccoli
• Kale
• Greek yogurt
• Cheese
3. Iron and 4. Zinc
• Kale
• Spinach
• Broccoli
• Beans
• Legumes
• Whole grains: Ezekiel bread
• Almonds/cashews
5. Essential Fatty Acids
• Olive oil
• Coconut oil
• Flax seeds
• Hemp seeds
• Walnuts
6. Vitamin B12
• Tofu
• Fortified whole grains: Ezekiel bread
