Is a Plant-Based Diet Adequate for Calcium Intake?
When individuals reduce or eliminate dairy products from their diet, they may wonder if they can still meet their calcium needs. The good news is that there are plenty of plant-based sources that are rich in this essential mineral. Bok choy, dried figs, and sesame seeds are just a few examples of calcium-rich foods that can help strengthen bones. Additionally, almond milk and orange juice are often fortified with calcium, providing additional options for meeting daily requirements.
Can a Plant-Based Diet Cause Iron Deficiency?
Adopting a plant-based diet may present some challenges in meeting iron requirements as it completely eliminates meat, which is a rich source of heme iron. Heme iron is generally more readily absorbed by the body compared to non-heme iron found in plant-based foods. However, it is still possible to obtain sufficient iron by incorporating foods high in non-heme iron into your diet and combining them with ingredients rich in vitamin C. For example, cooked spinach and potatoes are excellent sources of non-heme iron.