🍎 Today’s Health ~ Plant Based Diet? Get the Nutrients You Need

• Choline is a vitamin typically found in beef liver, eggs, beef, seafood, chicken breast, shellfish and milk.
  Plant-based sources include: wheat germ, Brussels sprouts, peanuts, soybeans, mushrooms and potatoes.
• Omega-3 fatty acids are found in cold-water fatty fish like tuna, mackerel, herring, salmon and sardine.
  Plant-based sources include: flaxseed, soybeans, walnuts, chia seeds and basil seeds.
• Vitamin B12 is typically found in animal products including fish, poultry, eggs, meat and milk products.
  Plant-based sources include: nutritional yeast, fortified breakfast cereal and fortified plant milks.
• Vitamin D is naturally found in fatty fish, fortified milk, and eggs.
  Plant-based sources include: fortified orange juice, fortified cereals and some mushrooms. The sun is also a great way to get vitamin D.
• Calcium is typically found in dairy products, sardines and salmon.
  Plant-based sources include: fortified soymilk, fortified OJ, tofu (made with calcium sulfate), kale, Chinese cabbage and broccoli.
• Iron is a mineral found in beef, oysters, sardines, beef liver, and chicken.
  Plant-based sources include: fortified breakfast cereals, white beans, lentils, spinach, firm tofu, kidney beans, chickpeas and tomatoes
• Zinc is naturally found in oysters, beef, shellfish, pork chops and chicken.
• Plant-based sources include: baked beans, pumpkin seeds, cashews, chickpeas and oatmeal.

Source