Gluten-Free Eaters : Are you missing any nutrients?

Are you getting all the nutrients you need on your gluten-free diet? This week while I was grocery shopping I wondered if my family was missing any vitamins, particularly B vitamins. I decided to do some research to try to figure out if we were missing foods that had important nutritional value.

Doctors recommend people on a gluten-free diet take vitamins to supplement their food, but if you also want to try to work the nutrients into your diet here is a list of the ones gluten-free eaters usually miss and foods high in those missing vitamins that can help reduce those deficiencies.

Iron :
Red meat, egg yolks, beans (lentils, chick peas and soybeans), fruit (dried prunes, raisins), and vegetables (parsley, spinach, olives) are all high in iron.

Fiber :
Rice bran, corn bran, and gf oat bran are all high in fiber.  Beans (kidney, navy, black, chickpeas), fruit (raspberries, blackberries, strawberries, oranges), vegetables (cauliflower, broccoli, leafy greens), and nuts are also excellent sources of fiber.

Folic Acid :
People on a gluten-free diet should eat lots of green leafy vegetables, asparagus, broccoli, cauliflower, beets, and lentils to get adequate folic acid.

Niacin (vitamin B3) :
Fish, chicken and turkey, pork, liver,  peanuts, beef, mushrooms, sunflower seeds, fresh green peas,  and avocados are all high in niacin.

Thiamine (vitamin B1) :
Yeast extract, sesame butter (tahini), dried herbs and spices (coriander, poppy seeds, dried sage, paprika, mustard seed, rosemary, and thyme), pork chops, fish, pine Nuts, and pistachios are all sources of Thiamine.

Calcium :
Calcium as we all know is found in milk and dairy products.  It is also found in dark leafy greens, bok choy, okra, broccoli, snap peas and almonds.

Vitamin B12 :
Shellfish (cooked clams, oysters, mussels) is off the charts for vitamin B12.  Cooked clams have over 1000% percent of the recommended daily value. Liver is also very high.  Fish, crustaceans, fortified gluten-free cereals, beef and lamb, dairy and eggs all have vitamin B12.

Phosphorus :
Phosphorus is found in seeds ( pumpkin and squash), cheese (romano, parsmesean, goat cheese, mozzarella, gruyere and swiss), fish, shellfish, nuts, pork, beef, dairy, soybeans (edamame), and beans and lentils

Zinc :
Here are some foods that contains high amounts of zinc : oysters, crab, and lobsters, beef and lamb, spinach, pumpkin and squash seeds, nuts, chocolate, pork and chicken, beans (chickpeas and kidney beans), and mushrooms.

After doing  this research I will try to add more nuts to our salads and will make them more available in bowls around the house, try to use paprika and sage in more recipes,  and work shellfish and crustaceans into our meals more often!  Very interesting.  I think I will refer back to list often while I am planning our family meals.

Comments

22

Привет друзья и не совсем, как всегда буду краток. [url=https://blackseoforum.top/threads/progon-xrumerom-sajta-ili-foruma.2063/]прогон хрумером ТИЦ[/url] выполняю быстро и качественно.

cialis 5 mg online profile
[url=http://pharmashop-online.com]generic cialis
[/url] is cialis better than cialis
generic cialis
- cialis reviews 10mg group messages
difference between cialis cialis

70s interracial porn freckles

Rare classic smut that takes you back to the exciting 80s!

rene bond in 70s porn tubes

Roberta de Marques

[url=http://traci-lords-nude.com/]Vintage Hairy[/url]

Tatiana Dantas

[url=http://ninahartleyporn.com/]1980s Porn[/url]

Steve Craig

[url=http://kay-parker.com/]Vintage Lesbians[/url]

All you've ever wanted to know about retro vintage! See mind blowing vintage porn photos and videos with raunchy men using their mighty cocks on retro hairy pussy. Their naughty vintage wives and lovers enjoy having hard shafts in their stretched holes. Feel the spirit of the great foregone epoch! Back in those days they didn't hear about breast implants or collagen-swollen lips and had hot fuck for pure satisfaction. What might also surprise you is the idea that though public nudity was an absolute taboo there were amateur enthusiasts who fucked in front of cumbersome photo cameras!

ginger lynn in retro porn pic

viagra 20
[url=http://viagra-withoutdoctor.com]viagra without a doctor prescription
[/url] viagra coupons for walgreens report
viagra without a doctor prescription usa
- buy cheap viagra,levitra,viagra organic herbal
compare levitra viagra and viagra joyful.cgi

best online viagra seller [URL=http://viagraonlinemen.schule/]order viagra online[/URL] online non prescription viagra overnight

Последние автомобильные новости здесь [url=http://drivim.ru/]drivim.ru[/url]

MichealRiply's picture

How to make money on the internet today

Guys, tired of sitting with no money?
I was just a poor student, and now i make 1000$ - 1500$ every day here: [url=http://9binaryoptions.com/uploads/reviews/index.htm] How to earn on the Internet [/url]
It works! Checked. Good luck to all!

[img]http://9binaryoptions.com/uploads/posts/2017-01/binary_options_easy_mone...

Earnings on the Internet from $ 1500 here [url=http://9binaryoptions.com/uploads/reviews/index.htm] How to earn on the Internet [/url]] Start Now!

This method of earnings is available in all countries! These articles will help you:
http://9binaryoptions.com/uploads/reviews/easy-ways-to-make-a-lot-of-mon...
http://9binaryoptions.com/uploads/reviews/online-paid-surveys.htm [b] online paid surveys [/b]
[url=http://9binaryoptions.com/uploads/reviews/ways-to-make-money-quick.htm] ways to make money quick [/url]
http://9binaryoptions.com/uploads/reviews/earn-money-fast.htm [b] earn money fast [/b]
[b] Лучший заработок 2017 [/b] http://9binaryoptions.com/luchshiy-zarabotok-2017.html
[b] Best binary options Brokers most popular [/b] [url="http://9binaryoptions.com/brokers.html"]Best binary options Brokers most popular[/url]
[b] Бинарные опционы мнение специалистов [/b] http://9binaryoptions.com/ru

прочитать [url=https://www.sevastopol.club/]крым недвижимость фото[/url]

Полезная информация о строительстве и ремонте [url=http://montazhnik02.ru]montazhnik02.ru[/url]

cialis more:drug_warnings_recalls
[url=http://cialiswithoutdoctor.org]cialis without a doctor prescription
[/url] buy viagra soft
cialis without doctor prescription
- viagra 20 mg cost e-mail address
viagra generico gender

Поставлю ссылку на сайтах в обмен на вашу http://burx.ru http://tvoya-strana.ru http://vodoteplomer.ru http://claur.ru http://jiln.ru

Хай мальчики интересно ваше мнение по поводу Сопровождение сделок с недвижимостью [url=http://jcm-holding.ru/2016/10/22/%d1%81%d0%b4%d0%b5%d0%bb%d0%ba%d0%b8-%d...сделки купли-продажи квартиры, комнаты[/url] Москва

Хей мальчики интересно что скажете по поводу Регистрация недвижимости 2017 [url=http://jcm-holding.ru/2017/05/03/%d0%bf%d1%80%d0%b8%d0%b7%d0%bd%d0%b0%d0...признание права собственности на объект недвижимости через суд[/url] Москва и Подмосковье

Приветствую дорогие женщины интересно ваше мнение по поводу Регистрация недвижимости 2017 [url=http://jcm-holding.ru/2017/02/21/%d0%bd%d0%b5%d0%b7%d0%b0%d0%ba%d0%be%d0...незаконные увольнения[/url] Москва и область либо другой город на заказ

Добрый день мальчики интересно что скажете по поводу Ведение дел в суде [url=http://jcm-holding.ru/2017/05/03/%d0%bf%d1%80%d0%b8%d0%b7%d0%bd%d0%b0%d0...признание права собственности на объект недвижимости через суд[/url] Москва либо другой город на заказ

Здравствуйте дорогие женщины интересно ваше мнение по поводу Помощь юриста [url=http://jcm-holding.ru/category/%d0%b2%d0%b0%d1%88-%d0%b1%d1%83%d1%85%d0%...ваш бухгалтер[/url] Москва и Подмосковье либо другой город на заказ

Здравствуйте дорогие женщины интересно ваше мнение по поводу Сделки купли-продажи квартиры, комнаты [url=http://jcm-holding.ru/category/ваш-бухгалтер/]ваш бухгалтер[/url] в Москве

Привет девушки интересно что скажете по поводу Оспаривание итогов приватизации http://redisign.jcm-holding.ru/2016/09/19/%D1%80%D0%B5%D0%B3%D0%B8%D1%81... в Москве

Привет девушки интересно что скажете по поводу Оспаривание итогов приватизации http://redisign.jcm-holding.ru/2016/09/19/%D1%80%D0%B5%D0%B3%D0%B8%D1%81... в Москве

Привет девушки интересно что скажете по поводу Оспаривание итогов приватизации http://redisign.jcm-holding.ru/2016/09/19/%D1%80%D0%B5%D0%B3%D0%B8%D1%81... в Москве