- Get enough daily sunshine in a southern climate to obtain vitamin D needs.
- Consume a small amount of kelp regularly to ensure sufficient iodine intake.
- Consume some animal products such as nonfat dairy or fish at least every other day to assure B12 needs are met.
- Eat flaxseed or walnuts every day to potentially meet omega-3 fatty acid needs.
- Eat enough fresh green vegetables, seeds (especially pumpkin seeds), and beans to ensure adequate intake of zinc and other minerals.
- Be under the age of 65 and consume over 1600 calories per day.
For example, even many people who eat animal products daily still require extra vitamin B12. Likewise, some people who get regular sunshine still are surprised to find their vitamin D levels are not optimal. As you get older, your intestine’s ability to absorb certain nutrients (such as vitamin B12) diminishes, making it difficult to assure adequate nutrient intake