Calcium, Iron, and Zinc |
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Calcium, iron, and zinc are
important nutrients that are also primarily found in animal foods. In
the event that dairy foods and eggs are not eaten, careful attention
must be made to ensure that foods supplying these nutrients are
included in the diet. Calcium is necessary for developing and maintaining strong bones and teeth, along with regulating the heartbeat and helping with muscle contractions. Iron is necessary for carrying oxygen throughout the body, and zinc is important in controlling various body processes, including assisting with body growth and sexual development and aiding in enzyme activities. Lacto-ovo- and lacto-vegetarians can easily meet their calcium needs through dairy products. But for those vegetarians who do not consume dairy products, dark green leafy vegetables like broccoli, bak choy, kale, and collard and mustard greens can supply calcium. Tofu and soy milk are also good sources. In addition, many foods are supplemented with calcium today, including orange juice and cereals. Iron and zinc are primarily supplied in animal products like meat. For vegetarians, these minerals can easily be added to the diet through a wide selection of fortified breakfast cereals (read the labels), dried beans, dried fruits, and prune juice. |
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