By Julie Schoonover, Student Nutritionist Calcium
Recommended Dietary Allowance
Calcium Food Sources Dairy products, fortified plant-based milks, fortified orange juice, winter squash, edamame, tofu, canned sardines, salmon, kale, spinach, bok choy. ZincRecommended Dietary Allowance
Zinc Food Sources Turkey, chicken, flounder, sardines, salmon, chickpeas, lentils, black beans, kidney beans, pumpkin seeds, dairy products, oats, quinoa, brown rice, mushrooms, kale, peas, and asparagus. Iron
Recommended Dietary Allowance
Iron Food Sources Eggs, fortified cereals, pumpkin seeds, edamame, black beans, lentils, spinach, sesame seeds, sweet potatoes, broccoli, peas, kale, tuna, haddock, mackerel, tofu, chicken, turkey. Vitamin B12Recommended Dietary Allowance
Vitamin B12 Sources
Sardines, fortified cereal, tuna, fortified nutritional yeast, trout, salmon, fortified nondairy milk, dairy products, eggs, and chicken breast.
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