Easy protein swaps that don't skimp on nutritional value.
Vitamin B12 is important for healthy blood and nerve function. It's the nutrient of most concern for people cutting out meat products as it's only found in animal sources.Beef and kangaroo provide 2.5mcg per 100g serve, while chicken and turkey provide about 0.6mcg.
Vitamin B12 can be found in trace amounts in spinach and fermented foods, but these levels aren't high enough to meet your nutritional needs. To meet the shortfall of vitamin B12 from reducing red meat intake, you would need to eat 75g kangaroo per day or have a glass of milk plus a slice of cheese . Alternatively, a handful of dried shiitake mushrooms in your salad or stir-fry would fulfil your requirements.A recent study found fibre intakes of about 25 to 29g a day were linked to lower rates of many chronic diseases such as coronary heart disease, type 2 diabetes, stroke and bowel cancer.
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