Vegetarian Advisory: 7 Necessary Nutrients
When eating a vegetarian diet, getting key nutrients can be a challenge. Here's how to make healthy choices.
Lacto-ovo vegetarians can get iron from eggs, but others should eat plenty of legumes, fortified cereals and breads, spinach, beet greens, seeds, tempeh, prunes, raisins, and blackstrap molasses. Because our bodies don't absorb plant-based iron (nonheme iron) as well as iron from animal products, eat vitamin C-rich food with every meal to help increase absorption of nonheme iron. Also, if you cook in a cast-iron skillet, some of the iron from the pan will pass into the food.
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