Oysters also are high in iron, and tuna contains some iron. Doctors suggest that 10 to 30 minutes of midday sunshine exposure sans sunscreen is enough to help the body synthesize vitamin D without elevating your skin cancer risk. They may also choose to avoid dairy in their diet. Vitamin B6 for Infection-Fighting. Thankfully, there are many food sources of B-vitamins that contain neither gluten or dairy. After that time, you can take an over-the-counter supplement. Sign Up. If you follow a gluten-free vegetarian diet, you can obtain iron from soybeans and legumes—one cup of soybeans has half the iron you need in a day, while one cup of lentils has 37 percent of your recommended daily intake.
Gluten-free foods are often lacking in key nutrients, like iron, zinc, magnesium, phosphorous and B vitamins, because wheat is taken out of the diet and because many gluten-free foods are not fortified with vitamins and minerals, says Melinda Dennis, MS, RD, LDN, nutrition coordinator of the Celiac Center at Beth Israel Deaconess Medical Center and lead nutrition author for CeliacNow. Calcium citrate is better absorbed than calcium carbonate. Calcium supplements should also contain vitamin D and magnesium to help with absorption; some people might need vitamin K, too. Food Sources: Dairy foods, such as milk, cheese and yogurt; dark leafy greens like spinach, kale and collards; calcium-set tofu and soybeans. It helps heal the small intestinal lining. It helps with hormone regulation. It helps calcium get absorbed. It helps prevent colon cancer.
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