- Protein: Eat a variety of dal, chana, rajma, soybeans, tofu, sprouts, and nuts.
- Calcium: Include leafy greens (palak, methi), sesame seeds (til), fortified plant milks, and ragi.
- Vitamin B12: B12 is essential for nerve function and is not naturally found in plants. Take a daily or weekly Vitamin B12 supplement as recommended by your healthcare provider.
- Iron: Combine iron-rich foods like spinach and lentils with Vitamin C (lemon juice, tomatoes) to boost absorption.
How to Get All Your Nutrients on a Plant-Based Diet