Nutrients in cow's milk | Alternative dietary sources |
Protein | Meat, fish, poultry, eggs, soy products, peanut, other legumes, tree nuts, and seeds |
Fat | Vegetable oils, margarine, avocado, meats, fish, poultry, peanut, tree nuts, seeds |
Calcium | Enriched alternative "milk" beverages (soy, rice, oat, almond, hemp, potato, cashew, pea, etc), calcium-fortified tofu, calcium-fortified juice |
Vitamin D | Enriched alternative "milk" beverage, fortified margarine, fortified alternative yogurts, fish oils, salmon, and other fatty fish |
Vitamin B12 | Meat, fish, poultry, eggs, enriched alternative "milk" beverages |
Vitamin A | Retinol – Liver, egg yolk, fortified margarine Carotene – Dark-green leafy vegetables, deep-orange fruits and vegetables, enriched alternative "milk" beverages |
Pantothenic acid (vitamin B5) | Meat, vegetables, eggs, whole grains, legumes, fish |
Riboflavin (vitamin B2) | Dark-green leafy vegetables, enriched- and whole-grain products |
Iodine | Fish, oysters, seaweed, egg, iodized salt |
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