23 High Zinc Foods For Vegans And Vegetarians


Folate is naturally present in many foods, including vegetables , fruits and fruit juices , beef liver, nuts , and beans and peas (such as kidney beans and black-eyed peas). For those over 50, Canada’s Food Guide recommends 3 servings of milk and alternatives – yogurt, cheese, calcium-fortified beverages, puddings, custards, etc. This essentially means that, if you are over 50, you need the equivalent of one good serving of dairy at each meal.

A person with hemochromatosis absorbs a lot more heme iron from meat (80-100%) than non-heme iron from plant-based foods (20-30%). Multivitamins targeted at women ages 18 to 40 almost always contain iron. Fortunately, if you still want to take a multivitamin to get all your other daily nutrients, the ones for women in their 40s, 50s, and older are normally iron free.

fortified and enriched foods

The World Bank recommends that micronutrient biofortification of staple crops, including specifically Golden Rice, should be the norm and not the exception in crop breeding. Golden Rice can effectively control vitamin A deficiency Vollspektrum CBD Öl and its deadly consequences, especially for children. Delaying the uptake of a genetically modified product shown to have clear health benefits has and will cost numerous lives, frequently of the most vulnerable individuals.

Citrus fruits are also rich in folate, riboflavin, niacin, pantothenic acid, and pyridoxine. And a cup of avocado contains around 30% of the DV for folate . —men older than 19 years CBD Gummies With THC should take 1.2 mg a day, while women older than 19 years need 1.1 mg a day. Note that during pregnancy and when breastfeeding, women should increase their daily intake to 1.4 mg.

In 2017 tuberculosis killed 1.6m people, more than any other infectious disease. A quarter of the world’s population have latent TB infections, almost all in developing countries. Of them, 5-15% will develop the disease, mostly those whose immune systems are weakened by HIV, malnourishment or smoking. The plan calls for new drugs, vaccines and diagnostic tests, as well as doubling annual spending. Treating those who fall ill is crucial to preventing its spread. And nearly half a million new cases are resistant to several tuberculosis drugs.

In Germany, the data on vegans is mixed and so it’s best to ensure a source. Your DHA supplement can contain EPA, but it’s not necessary if you’re meeting the DRI for ALA. We don’t recommend or have opinions on any specific brands of DHA supplements. Below are the calcium intake recommendations for the United Kingdom and the United States. She sees significant potential to address population-wide chronic deficiencies across a range of nutrients, from zinc to iron.

According to the National Institutes of Health , researchers have found that folic acid supplements lower levels of the amino acid homocysteine. High levels of this amino acid are linked to a higher risk of cardiovascular disease and stroke. Folate is a form of vitamin B9, and it occurs naturally in various foods. Folic acid is also a form of vitamin B9, but it does not occur naturally in food. Companies add folic acid to foods to make them more nutritious.

Vegan burgers have fewer calories than beef or turkey burgers, for instance. When I look up a serving of tofu, half a cup is only 94 calories with 10 grams of protein; but a 4-ounce serving of grilled chicken breast is 187 calories with 25 grams of protein. I’m kind of broke and can’t afford to buy much more food, so I’m not sure how I’m going to manage this yet.

The Golden Rice Project Wins The Patents For Humanity Award 2015

There are also many forms of folate, and some break down during cooking or processing. And, if you’re looking for tricks and tools to lower your iron absorption, check out some of my other blog posts like this one on milk thistle and this one on vervain. A low-iron but still nutritious diet is hard to figure out. Almost every food on the planet contains iron, and there are tons of different factors that impact how well you absorb the iron in your food. You just need to be careful about when you’re eating them and what you’re pairing them with. According to the Iron Disorders Institute, when someone pairs their meal with 100 milligrams of vitamin C they absorb 4.14 times more iron from their food.

When your baby is excessively sleepy after eating solids, it may mean that his body is diverting energy resources to digestion because he is overfed. (Kinda how you feel after overindulging at Thanksgiving dinner!) . Let’s first take a look at what baby cereal really is… because it’s not just plain rice. Since it’s usually made from white rice, there really isn’t any nutrition in it. As a result, it’s fortified with synthetically produced vitamins, like ferrous sulfate , folic acid and ascorbic acid .

If you are a sea food lover, consider incorporating these items in your diet to boost your iron levels. We did rice cereal in bottles starting at three months because my first daughter had such severe reflu. That she wasn’t gaining weight and was diagnosed with failure to thrive.

A cup of cooked white beans provides 6.6 mg or 37% DV of iron. Other beans that are good sources of iron include lentils (37% DV), kidney beans (29% DV), garbanzo beans or chickpeas (26% DV), lima beans (25% DV) and black eyed peas (20% DV). Lentils also contain insoluble fibre which can fill you up faster.

In 1998, the United States began a public health intervention that required manufacturers to fortify cereal grain products labeled as enriched with 140 mcg of folic acid per 100 grams of flour 12. Right after this intervention was started, the number of pregnancies affected by and babies born with neural tube defects began to decline. For example, if you go check out the cereal aisle in the grocery store, you’ll notice plenty of fortified cereals. You’ll know they’re fortified when you read the ingredient list and you see that vitamins and minerals have been added. Looking at the ingredient list for Malt-O-Meal cereal, we can see that it’s been fortified with calcium, iron, several B vitamins, and folic acid. In 1897, a military doctor named Christiaan Eijkman made an important connection between diets containing cooked, polished rice and the development of nerve damage.

HKI considers that Golden Rice may have the potential to be another complementary vehicle to combat vitamin A deficiency, particularly among those who are not reached by other mechanisms. Hence, HKI is working on determining the efficacy of Golden Rice to improve the vitamin A status in deficient individuals. If proved efficacious and once approved by the regulatory bodies, HKI would proceed to include Golden Rice in their VAD combatting toolbox. According to HKI 190 million pre-school children and 19 million pregnant women are currently vitamin A deficient. Each year, an estimated 670,000 children will die from VAD, and 350,000 will go blind.

Lower Risk Of Neural Tube Defects

Folic acid is very important because it can help prevent some major birth defects of the baby’s brain and spine . This nutrient, which is especially important for pregnant mothers, can be found in liver, spinach, fortified cereals and breads, as well as other foods. The food that has the most zinc, interestingly, is oysters — but it’s also found in many meats, fish, dairy products, and nuts. Some people are more likely to develop a vitamin deficiency, and they could benefit from taking vitamin B1 supplements. Since ethanol reduces the absorption of thiamine, people with alcoholism tend to have this vitamin deficiency.

An enriched food means that nutrients that were lost during processing are added back in. Wheat flour, for example, may have folic acid, riboflavin, and iron added back in after processing. Fortified foods are those that have nutrients added to them that don’t naturally occur in the food. These foods are meant to improve nutrition and add health benefits. For example, milk is often fortified with vitamin D, and calcium may be added to fruit juices. How many 1000mg CBD Gummies should I eat? were introduced in the 1930s and 1940s.

The terms “folate” and “folic acid” are often used interchangeably, even though they are different. Folate is a general term to describe many different types of vitamin B9. Learn more about the recommended intake level of folic acid here. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

The acid in foods like vinegar, soy sauce, tomato paste, and orange juice frees up iron bound in food and allows it to be absorbed better by your body. While this is great for anyone looking to boost their iron levels, it’s not what you’re aiming for if you have hemochromatosis. Vitamin C is a multi-tasker, actually doing much more than preventing you from getting sick. It heals wounds, helps create collagen, and maintains your bones and teeth. In fact, vitamin C deficiency is what caused “scurvy” in the old days – with symptoms like weakness, skin problems, and gum problems. The high iron content in the food combined with the animal fat in butter may create an environment where free radicals can multiply and cause damage to your body.

Policymakers must find ways to overcome this resistance and accelerate the introduction and adoption of Golden Rice. It’s important that these programs continue and be funded to meet the need. While community-based food pantries and soup kitchens are important, they can’t always provide all the nutritious food pregnant women and children need, let alone provide as much or as often as it is needed. Seaweed is a great source of iodine, but we also get it from iodized salt, seafood, dairy products, and enriched grains.

Along with vitamin D, these mushrooms also offer a good amount of fiber to the body. Despite the number, there are only eight B vitamins in total. If you want to supplement even less , then the dosages getting even bigger, since now the part of the IF vanishes in comparison to the part you’ll get via diffusion. We believe the evidence suggests that if a vegan is meeting the RDA for ALA, they should not suffer from EPA deficiency. DHA is less straightforward and anyone who is concerned may choose to take a DHA supplement. I’m not aware of any data on calcium absorption from raw greens, so I wouldn’t recommend relying on raw greens for calcium.

Even though these foods are rich in calcium, for your body to absorb the same, Vitamin D is essential. You can get sufficient Vitamin D from sunlight and foods rich in the sunshine vitamin. Spend at least 10 minutes in the sun with most of your skin exposed, mostly in the early hours of mornings to help your body synthesize Vitamin D. This is where outdoor activities help. During winters, What is Delta-10 THC? consume Vitamin D-enriched foods to ensure your body doesn’t suffer a deficiency. Including cheese, egg yolks, orange juice, and cereals fortified with Vitamin D in your diet should do. Most adults can meet the daily thiamine requirement by eating a variety of whole foods, including vegetables, sea veggies, seeds, nuts, sources of protein like fish or meat, and soaked/sprouted legumes.

She is who introduced me to the information about these feeding issues. Hopefully, with the knowledge shaping a healthier diet for her infant, things will be different for this little one. It sure would be terrible for my daughter to have very many issues with her child to deal with while having her own existing health issues.

Carotenoids are also antioxidants, which fight off disease, heal damage to organs, and slow down the aging process. Meat is made up of about half heme iron and half non-heme iron, whereas plant-based foods are made up of only non-heme iron. We shed hair every day as part of our body’s natural process. Hair loss can happen at any time of life for any number of reasons.

See the nutrient ranking of all beans and lentils high in zinc. Vitamin A. Along with liver, carrots, sweet potato, and spinach are good sources of this vitamin. The environment a child lives in, and how they are loved and nurtured, CBD Drinks is crucial for these connections and changes. Breastfeeding can also make a big difference, not just because breast milk is the perfect first food but also because of the close contact with the mother that is part of breastfeeding.

This is done to make a true convenience food that’s easy to just stir into milk or formula, but it also strips the rice of the little nutrition it does have. If your baby is colicky and fussy at night, this could be related to digestion or latent food allergies . Lulling them to sleep with rice baby cereal is only putting a band aid on the issue. And if you’re breastfeeding and safely co-sleeping with your baby, nighttime feedings don’t require you to get up and lose a lot of sleep soothing a soothe a crying baby.

The recommended daily allowance for thiamine is 1.2 milligrams a day for men and 1.1 milligrams a day for women. Breastfeeding and pregnant women need more, about 1.4–1.5 milligrams per day. For adults with low levels of thiamine, the usual dose of thiamine is five to 30 milligrams daily in either a single dose or divided doses for one month. The amount that you need depends on your sex, age and level of activity. Factors like stress, exercise, illness and pregnancy all increase your need for thiamine foods.

Breeding staple foods, which are already accessible and affordable, with additional vitamins and micronutrients – known as ‘biofortification’ – is an approach that Dr Low believes can yield dividends. She describes this as ‘a fundamental way to support better nutrition for all’, but ‘especially those who struggle to achieve a more diverse and nutritious diet’. Postmenopausal women and healthy men need about 8 milligrams of iron each day.

I’ve told many that I’m avoiding cereals and rice and going strictly into Whole Foods and they look at me like I’m crazy. My little one is 4.5 months old and has tried carrots, green beans, sweet potatoes and avocado. His pediatrician told me typically he suggest adding foods around 6 months but sometimes there are those little ones who won’t wait. He also told me that cereals weren’t necessary as they provide NO nutritional value.

And there is good reason to conduct these studies in China, considering the low vitamin A status of a great proportion of Chinese children . Those most in need of this new seed-based technology are those who can least afford buying an adequate diet, rich in essential nutrients. The urgency of getting Golden Rice approved has become more apparent, and even more urgent, with the ongoing pandemic, which has made access to healthcare services more difficult in vulnerable populations worldwide. Vegans and vegetarians need to be especially aware of zinc, as zinc availability is lower in plant foods than animal foods. Further, the amount of zinc found in vegetables and other plant foods can vary greatly depending on the zinc content of the soil where they were grown.

Although there isn’t any evidence indicating that vitamin B1 can be toxic, the FNB warns that high thiamine intakes may have some adverse effects, so make sure you are cautious of how much vitamin B1 you take. There is lots of information out there supporting the claims made in this article regarding rice cereal. An online search generated articles from the FDA, Mayo Clinic and multiple universities. The more you nurse your baby, the more milk you’ll produce. Two months is way too young for anything other than breastmilk or formula. Gently cooked egg yolk , cooked in butter and served chopped or mixed with other food.

Soy lecithin isn’t as scary as it sounds, however introducing soy to an infant can cause allergies and gut damage later in life . If cereal’s not your thing — or you’d rather spread your calcium across the day for better absorption — try adding a few calcium-rich foods to your dinner or lunch. Make an omelet with a bit of cheddar cheese, sautéed greens, and salmon. Or whip up a scrambled-egg stir-fry by adding Swiss cheese, broccoli, and sardines to your eggs, and you’ve got a lunch for strong bones.

Sprinkle these yellow flakes over veggies, a baked potato, popcorn or eggs, since it tastes very similar to cheese. Just one tablespoon provides more than 150 percent of your daily thiamine needs, plus amino acids and other minerals. Look for organic nutritional yeast if possible that is not fortified.

Vitamin D supplements are also a good option to include in your diet, if your daily consumption of vitamin D is not fulfilled. Soy milk can easily be included in our routine because of high nutritional value. Other than vitamin D, it is also enriched with potassium, calcium, vitamin A and vitamin B12. Thanks to its high nutritional value, soy milk is also seen as valuable to prevent the risks of many health problems. Your breakfast cereals are a rich source of vitamin D which also comes loaded with many other nutrients.

You may want to reconsider your recommendation for delaying the introduction of certain foods. Substantial research has been conducted on introducing peanuts and other highly Aniyah allergenic foods and shown reduced risk for food allergy. Delaying introduction of certain foods beyond 1 year can significantly increase a child’s risk for food allergy.

What To Eat For Healthy Hair

One should be aware of the high sugar levels in fortified cereals. Whole grain bread, being a good plant-based source of non-heme iron, can also fulfill your requirement. A slice of wholegrain bread provides about 0.9 mg or 6% of the DV of iron. Being a good source of iron, whole grains should not be consumed with iron supplements. Consuming folic acid from fortified foods and vitamin supplements has been proven to prevent neural tube defects, which can be fatal or cause varying degrees of disability. This means that the number of babies born in the United States each year with a neural tube defect has been reduced by about 35% 46.

However babies can taste different flavors in breast milk when you vary your diet, so they’re used to some flavor. It’s also helpful to introduce different flavors to your baby so they grow up liking all sorts of healthy foods, not just bland sweet carbs, which can lead to poor diet choices later in life. I’ve mentioned that rice baby cereal is high in synthetic vitamins that are hard to digest and not bioavailable, but folic acid can be even more damaging. Folate is a necessary nutrient, while folic acid is it’s synthetic, manufactured replacement.

However, clinical trials have not found that folic acid supplementation prevents the development of dementia or improves cognitive function even if it reduces homocysteine levels. More clinical trials of longer duration are needed to see the effects of folic acid supplementation and effective dosages on cognitive function. Vitamin A in plant foods comes mostly in the form of β-carotene.

Chew the tablets thoroughly before swallowing, and never exceed the recommended dose. The nutrition experts in our professional membership are ready to help you create the change to improve your life. Select an option below for personalized health tips delivered daily.

If you want to increase your intake of thiamine, it’s better to take a B complex formula than a B12 supplement. B12 is also good for supporting energy levels and mental health, but these two vitamins have different mechanisms of action. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast. Since a prototype of Golden Rice was developed in the year 2000, new lines with higher β-carotene content have been generated.

To prevent even such an unlikely situation, the regulatory data has been made available not only to countries where VAD remains a very significant public health problem, but also to other countries which import rice. Independent regulators have confirmed Golden Rice’s safety. In a victory for science-based regulatory decision-making, the Government of the Philippines has, on 10th December 2019, authorised the direct use of GR2E Golden Rice in food, feed, and for processing. This decision is huge, representing the first food approval for Golden Rice in a country where rice is the staple and vitamin A deficiency a significant public health problem. Those involved in the authorisation are to be praised for their scientific integrity and courage in the face of stiff activist opposition. When the baby is developing early during pregnancy, folic acid helps form the neural tube.

What Is Fortified Cereal, And Is It Healthy?

Vitamin C is beneficial for your entire body – it promotes a healthy immune system, strong bones and teeth, and clear skin. However, vitamin C also increases iron absorption when you pair it with your meals. Your goal is to avoid combining large doses of vitamin C with iron-rich food.

Osteopenia Diet Recipe

Among the whole grains, quinoa is a super food providing 2.8 mg or 15% DV of iron in a cup serving. Oats and oatmeal are also quite good sources of iron providing 4.7 mg in a 100 gram serving. They too contain phytic acid which cannot be reduced by soaking and fermenting.

List Of High Vitamin Foods

She currently lives with her husband in Navi Mumbai, and they have been happily married since 2017. She is also a fitness freak herself and has completed several marathons like TATA Mumbai Marathon, Pinkathon, and more! In her free time, she likes to listen to music while writing her journal. Discipline is her best friend, and she ensures to impart this virtue in her clientele as well.

This issue occurs when the neural tube, which forms the early brain and spinal cord, does not close properly. This happens in early pregnancy and can result in conditions such as spina bifida or anencephaly. How a person falls prey to osteopenia is largely determined by the food. Consuming a diet rich in calcium and Vitamin D, performing weight-bearing exercises to strengthen the muscles and bones, and avoiding foods that interfere with the absorption of calcium will improve bone density. Timing with fermented foods is EVERYTHING for a person with hemochromatosis. Because fermented foods increase iron absorption, it’s best to eat fermented foods at a time when you’re not also eating iron-rich foods.

You cannot rely on fortification or enrichment to get all of the nutrients you need. A familiar example of a functional food is oatmeal because it contains soluble fiber that can help lower cholesterol levels. An example is orange juice that’s Les meilleurs bonbons au CBD been fortified with calcium for bone health. Other thiamine foods include spinach, eggplant, sun-dried tomatoes, potatoes, sesame seeds, rice bran, wheat germ, oats, barley, dairy products like yogurt or cheese, oranges, and organ meats.

PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. The top five vegetables according to their vitamin B1 content are kidney bean sprouts, soybean sprouts, green peas, peas, and acorn squash. Other veggies that are rich in thiamine include asparagus, kale, cauliflower, and potatoes. Insufficient intakes of thiamine can result in a number of health problems. Some of the symptoms indicating low levels of vitamin B1 are irritability, poor memory, fatigue, muscle atrophy, and stomach problems. Thiamine deficiency may lead to serious medical conditions, including beriberi and Wernicke-Korsakoff syndrome.

Nutrition And Health Go Together

Spinach does contain a lot of calcium, but other compounds in the vegetable inhibit your body’s ability to absorb it optimally. Calcium Carbonate is approved for use in food with no limitations, according to the U.S. Calcium carbonate is a natural product, but doesn’t naturally occur in foods; learn which foods have this ingredient added to boost their calcium content. The goal of fortification is to address potential nutrient deficiencies in the general population.

Folate And Folic Acid On The Nutrition And Supplement Facts Labels

Without enough folate, vitamin B6, and vitamin B12, this conversion process becomes inefficient and homocysteine levels increase. On the flip side, homocysteine levels drop with increasing intakes of folate, vitamin B6, and vitamin B12. I wasn’t commenting on the wisdom of using a meal replacement shake for your overall health—I am neither for nor against meal replacement shakes. Even if you’re lactose-intolerant and don’t digest milk well, you can find plenty of dairy products these days that are lactose-reduced or lactose-free. Just check the labels on milk, cheese, and yogurt, and try the health-food store if larger supermarkets don’t carry enough choices. Fortunately, grocery shelves are bursting with calcium-rich foods for breakfast.

Alcohol interferes with the absorption of folate and speeds the rate that folate breaks down and is excreted from the body. People with alcoholism also tend to eat poor-quality diets low in folate-containing foods. Heart diseaseIn 1968, a Boston pathologist investigated the deaths of two children from massive strokes. Both had inherited conditions that caused them to have extremely high levels of a protein breakdown product in their blood, and both had arteries as clogged with cholesterol as those of a 65-year-old fast food addict. Putting one and one together, he hypothesized that elevated levels of this breakdown product—called homocysteine—would contribute to the artery-clogging process of atherosclerosis.

But in the 1980s, the Japanese government created a class of “functional foods” that included additional health benefits beyond those covered by basic nutrition. Fortification is meant to improve people’s levels of particular nutrients and is common for foods that adults and children typically eat, such as grains, milk, and juice. When buying cereal, Minchen suggests looking for whole grain cereals fortified with B6, B12, and folic acid. “White grains are also fortified with these vitamins, but whole grains are the best choice for blood sugar control, weight management, and fiber for fullness and healthy digestion.” According to the Centers for Disease Control and Prevention , folic acid is the only form of vitamin B9 that is proven to reduce the risk of neural tube defects in fetuses. For this reason, people who are pregnant or trying to conceive should take 400 micrograms of folic acid per day.

Dr. Natasha Campbell McBride is a specialist In her field, you must listen to her lectures to understand why this is not extreme. Baby rice cereal isn’t whole rice for obvious reasons, but it’s not even just ground. Rice cereal is usually highly processed until it’s converted into light flakes, which are “instantly” ready for consumption.

This leaves American consumers to evaluate the claim on their own. Focusing on the Nutrition Facts label and ingredients list can help you determine if a food is a healthful choice. Fortifying cereal grains with folic acid — the synthetic form of folate — has successfully reduced the incidence of neural tube defects, which are one of the most common birth defects in North America . A recent study noted that eating fortified foods boosted the intake of folate and vitamins A and C . Like with supplements, the fortified food industry is exceedingly more complex than what meets the eye. To find out which enriched foods really are worth your hard-earned money, we turned to leading healthy experts and asked them to share their best recommendations.

For more information, visit the Frequently Asked Questions page. Learn more about where to find folic acid in the United States here. The first 1,000 days of life are crucial for brain development — and food plays an important role. Since thiamine is water-soluble, the body stores only small amounts of it, and it eliminates any excess through urine. I dont think i would introduce this to my child at such an early age.

In Europe, formula contains halfthe amount of iron found in US formula . If you indulge in high iron foods, like pastured beef and liver, then this nutrition is then passed through the breastmilk to baby in the right amount. Iron is a necessary nutrient, high levels of synthetic ferrous sulfate, which is hard to digest, is not. In fact, in one study, babies who were given high doses of iron fortification, the same amount found in US infant formula, scored significantly lower on IQ tests 10 years later. Getting enough supply of vitamin D is essential to keep your bones healthy. Along with all these foods, you can also get a good amount of this essential vitamin through sunlight.

It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts. Folate is also needed to produce healthy red blood cells and is critical during periods of rapid growth, such as during pregnancy and fetal development. Our recommendations assume vegans are getting 400–500 mg of calcium from other sources—most plant foods have some calcium. It’s probably best not to take more from a supplement because of concerns with heart disease and high amounts of calcium supplements, but adding more greens to your diet is a great idea. I’m not a vegan yet, but I’m slowly trying to cut out meat and wish to be either vegan or almost vegan by January. When I look at nutrition labels, it seems like all of the vegan foods have fewer calories than the foods that contain animal products.

The two missing ingredients in refined grains help reduce the risk for heart disease and diabetes in addition to keeping your skin and hair healthy. While some are made with whole grains and high in fiber and protein, others contain almost no nutrients. However, adults can overconsume certain vitamins with enriched or fortified foods, especially if they are also taking supplements. Unfortunately, many fortified or enriched foods are heavily processed and packaged. Fortification doesn’t make them inherently healthy or good for you. An adequate amount of folic acid is essential during pregnancy to help prevent neural tube defects.

After obtaining a master’s degree in English philology, a love for words and a passion for books inspired Mira to become a content writer. She’s written on a wide variety of topics, from health to finances to home improvement. Thanks to her curiosity and thirst for knowledge, Mira’s articles are well-researched and informative, but also intriguing and absorbing.

In the United States, fortified foods can contain added vitamins, minerals, or both, according to regulationsexternal icon set by the U.S. These regulations allow for both voluntary and mandatory fortification. Fatty fish, like salmon, sardines, trout and herring, are among some of the best choices.

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