˶ҪЩӪ(б http://km2000.us/mywritings/howtoeat3.html Ӫ (Six Essential Nutrients) (Protein)(Minerals)ά B12(Vitamin B12)ά D(Vitamin D)֬(Essential Fatty Acids)

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Ӫ (Six Essential Nutrients)

(Protein)ⶹ(lentils) (beans) (nuts) (rice) (seeds) (gluten) Ʒ(meat substitute)(potatoes) һЩɫ߲˵

(Calcium)ɫҶ߲ˣ(kale), ʿ(Swiss chard) ¸(collards) Ҭ(broccoli) (cabbage) ޻ (dried figs)ӵ

ά B12(Vitamin B12)ɫ(blue-green algae) ƷƷ(non-dairy milk) (tempeh)ء⡱(veggie meats) (maca), «(aloe vera) ơƽĸ(brewers yeast) (barley grass) (dong quai) ǿƬ(fortified cereals), Ʒ(supplement)

ά D(Vitamin D)ɹ̫ǿķƷƷ(fortified non-dairy milk) Ʒȣ

(Iron)㶹(peas)Сⶹ(lentils) (soy milk) (tofu)ˣǿƬ(fortified cereals)ɹ(pumpkin seeds)(cashews)(sunflower seeds)

֬(Essential Fatty Acids)ڴԡࡢƤĽ

ŷ׼ 3 (Omega 3)salba(flax oil) (hemp oil) 󶹡ɫҶˣ

ŷ 6 (Omega 6)salbaģborage¼(evening primrose) (hemp) (safflower) տס֥顢(legumes)

ŷ׼ 9(Omega 9)salba(avocados)