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Individuals on a vegan diet should ensure adequate intake of which nutrients?
Protein, zinc, iron, vitamin B12, vitamin D
Protein, zinc, iron, vitamin B12, vitamin C
Folate, calcium, magnesium, vitamin B12, omega-3
Vitamin A, vitamin C, iron, calcium, fiber
The correct answer is: Protein, zinc, iron, vitamin B12, vitamin C
The focus on individuals following a vegan diet highlights the importance of ensuring adequate intake of specific nutrients that may be lacking or less bioavailable from plant-based sources. The correct option emphasizes protein, zinc, iron, vitamin B12, and vitamin C, which are crucial for overall health. Protein is vital for muscle maintenance and overall body functions, and while plant foods provide protein, vegans need to combine various sources to achieve adequate intake. Zinc is essential for immune function and cellular metabolism, and plant sources may not provide enough of it or may have lower bioavailability compared to animal sources. Iron is important for the production of hemoglobin and preventing anemia. While plant-based sources of iron are available, the non-heme iron found in these foods has lower absorption compared to heme iron found in animal products. Consequently, vegans must be mindful of their iron intake and consider pairing iron-rich foods with vitamin C to enhance absorption. Vitamin B12 is a critical nutrient that is not found naturally in plant foods, necessitating supplementation or consumption of fortified foods to avoid deficiency. Lastly, vitamin C is included here not only for its own health benefits, such as serving as an antioxidant and boosting immune function but also for enhancing the absorption of non-heme iron, making