Nutrients in wheat | Alternative dietary sources |
Carbohydrates | Products made with alternative grains or flours – Rice, oat, corn, buckwheat, potato, tapioca/cassava, chickpea, amaranth, millet, quinoa, teff, sorghum, tiger nut Fruits and vegetables |
Fiber | Fruits, vegetables, alternative whole grains |
Niacin (vitamin B3) | Meat, fish, poultry, liver, peanuts, sunflower seeds, legumes, enriched- and whole-grain alternative grain products |
Thiamine (vitamin B1) | Liver, pork, other meats, sunflower seeds, enriched- and whole-grain alternative grain products, nuts, and legumes |
Riboflavin (vitamin B2) | Cow's milk, dark-green leafy vegetables, enriched- and whole-grain alternative grain products |
Iron | Heme iron – Meat, fish, shellfish, poultry Non-heme irons – Enriched- and whole-grain alternative grain products, legumes, and dried fruits |
Folic acid | Enriched- and whole-grain alternative grain products, beef liver, green leafy vegetables, legumes, seeds, orange juice |
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