Veg­gie op­tions

Runner's World (UK) - - Trail Special -

Th­ese key nu­tri­ents can be found in plant­based foods

ZINC

Legumes, nuts, seeds, por­ridge

VI­TA­MIN B12

For­ti­fied foods (plant sources have neg­li­gi­ble amounts)

CAL­CIUM

Broc­coli, Brus­sels sprouts, sweet pota­toes, whole­wheat flour, dried figs, col­lard greens, mo­lasses

IRON

For­ti­fied ce­re­als, beans, se­same seeds, tofu, quinoa

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