Answer:
Zinc - whole grains, legumes, vegetables, seeds, nuts, textured vegetable protein, meat
Protein - analogues, vegan protein powder
Vitamin D - Sunlight, supplement
Vitamin B12 - Fortified soymilk, yeast, supplement
Omega 3 - Enriched eggs, flaxseed, walnuts, canola oil, soy, chia seed, supplement
Calcium - greens, tofu, calcium-fortified orange juice
Iron - soy products, legumes, grains, cheese, nuts
Explanation:
There are many vitamins and minerals found in a variety of food. Although some people experience deficiencies in these essential nutrients, and are required to eat more of some foods or take supplements. Supplements are usually taken as a last resort, because they sometimes are not completely absorbed by the body.
For example, Vitamin D is easily produced by exposing the skin to sunlight, however if you live in areas where there is very little sunlight, a supplement may be required.
