Found primarily in animal products, vitamin B12 is important for nerve function and red blood cell production.
Plant-based sources of iron (non-heme iron) are not as easily absorbed as heme iron from animal products.
While dairy products are a common source of calcium, plant-based sources include fortified plant milks, tofu, leafy greens like kale and collard greens, and almonds.
Important for heart health and brain function, plant-based sources of omega-3s include flaxseeds, chia seeds, walnuts, and hemp seeds.
Plant-based protein sources include legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, quinoa, and nuts and seeds.
Important for immune function and wound healing, plant-based sources of zinc include legumes, nuts, seeds, and whole grains.
While sunlight is a natural source of vitamin D, it may be challenging to get enough from sunlight alone, especially in certain climates.
Plant-based sources of iodine can vary depending on soil content. Sea vegetables like seaweed are a good source, but their iodine content can be high and variable.
Important for muscle and nerve function, magnesium is found in whole grains, nuts, seeds, legumes, and leafy greens.
Important for vision, immune function, and skin health, vitamin A is found in orange and yellow fruits and vegetables, leafy greens, and carrots.