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10 VITAMIN & MINERAL FOOD ALTERNATIVES A simple nutrition guide featuring everyday foods that can help contribute to essential nutrient intake. Food Pairing Guide Here are two food sources for each essential vitamin and mineral: 1. Vitamin A - Food Option 1: Carrots - Food Option 2: Sweet Potatoes 2. Vitamin B12 - Food Option 1: Milk - Food Option 2: Eggs 3. Vitamin B9 (Folate) - Food Option 1: Spinach - Food Option 2: Black-eyed Peas 4. Vitamin E - Food Option 1: Almonds - Food Option 2: Sunflower Seeds 5. Vitamin K - Food Option 1: Cabbage - Food Option 2: Broccoli 6. Potassium - Food Option 1: Bananas - Food Option 2: Tender Coconut Water 7. Zinc - Food Option 1: Chickpeas - Food Option 2: Pumpkin Seeds 8. Selenium - Food Option 1: Eggs - Food Option 2: Sunflower Seeds 9. Phosphorus - Food Option 1: Milk - Food Option 2: Soybeans 10. Copper - Food Option 1: Cashews - Food Option 2: Sesame Seeds Important Nutrition Notes Vitamin B12: Milk and eggs are sources of vitamin B12. Most unfortified plant foods are not reliable sources. People following a vegan diet may need fortified foods or professional advice about supplementation. Plant-Based Iron and Zinc: Legumes, seeds, and other plant foods can contribute these minerals. Soaking, sprouting, fermentation, and pairing plant-based iron sources with vitamin C-rich foods may help improve absorption. Balanced Intake: No single food provides every nutrient your body needs. Aim for variety across vegetables, fruits, pulses, whole grains, nuts, seeds, and suitable animal or fortified foods. Personal Needs: This is general educational information, not an individual treatment plan. If you suspect a deficiency or have a medical condition, consult a qualified healthcare professional. --- CREAS COSMETIC CLINIC Dr. C Senthil Kumar | MS., MRCS (UK)., MCh For Appointments: 95850-55588 WhatsApp: https://wa.link/q0irnm Location: Coimbatore - 641004 Map: Open Clinic Location Educational guide only. Food comparisons are not a claim that one option is always superior to the other. Creas Cosmetic Clinic 439, Kamarajar road, Clusters campus,Hopes, Peelamedu Coimbatore-4 Phone Number: 95850-55588 Location: https://maps.app.goo.gl/MSQ91gqWfz9CBa4E6 ========================================== For Appointment: 95850-55588 Whatsapp - https://wa.link/q0irnm Dr. C Senthil Kumar MS., MRCS(UK)., MCh Cosmetic Surgery Specialists ========================================== *Board Certified by Both National and International Bodies *Cosmetic Fellowship from the UK *University Gold Medalist ========================================== ========================================== Youtube Channel Managed By Pode Studios: https://wa.link/ylnzic Call us @ 7010846010 / 7538888924 ========================================== Dr. CSK Cosmetic Surgeon All Video Playlist: https://bit.ly/3NU6hu1 ========================================== Follow Us on Social Media Facebook - https://www.facebook.com/creasaesthetic Instagram - https://www.instagram.com/creasaesthetic/ Linkedin - https://www.linkedin.com/company/creas-aesthetic/ Website - https://creas.in/ ========================================== ========================================== Disclaimer: This video is made for educational purposes only. You are advised to seek professional advice for medical assistance. ========================================== Thanks for watching! Hope this video is helpful.

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