Nutrients in soy | Alternative dietary sources |
Protein | Meat, fish, poultry, hen's egg, cow's milk, peanut, other legumes, tree nuts, seeds |
Thiamine (vitamin B1) | Liver, pork, other meats, sunflower seeds, enriched- and whole-grain products, nuts and other legumes |
Riboflavin (vitamin B2) | Cow's milk, dark-green leafy vegetables, enriched and whole grains |
Pyridoxine (vitamin B6) | Whole grains, seeds, meat, vegetables |
Folic acid | Enriched- and whole-grain products, beef liver, green leafy vegetables, other legumes, seeds, orange juice |
Calcium | Cow's milk and milk products, calcium-fortified juice and calcium-enriched alternative "milk" beverages (rice, oat, potato, hemp, almond) |
Phosphorus | Cow's milk, meat, fish, poultry |
Magnesium | Nuts, fruits, vegetables, whole grains |
Iron | Heme iron – Meat, fish, shellfish, poultry Non-heme irons – Iron-fortified enriched- and whole-grain products, other legumes, and dried fruits |
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