Calcium
Zinc
features
Calcium
Dairy products , nuts , dried beans , broccoli , dark-green leafy vegetables such as spinach , bak and pak choi , and kale . Calcium-fortified products including orange juice , soy and rice drinks and cereals .
“ Probiotic yoghurts are also a great source of calcium and evidence has demonstrated their benefits on the gut especially in the early years . Just ensure they are not flavoured and full of sugar !” says Joe .
Zinc
Wheatgerm , nuts , fortified cereal , tofu , tempeh , dried beans and pumpkin seeds .
As non-meat sources of zinc are difficult to absorb , some researchers suggest that this increases the zinc needs of vegetarians by up to 50 percent .
“ To make plant zinc more absorbable , soak beans , grains , and seeds in water for several hours before cooking them , and allow them to sit after soaking until sprouts form ,” Alison advises .
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