29 Feb '16, 4pm

Meat-free diets rev up your running—as long as you’re smart about it. https://t.co/O8e33NPZhv

Don’t forget D. The richest sources include dairy, fatty fish, and eggs, so if you’re eating less of those, look for vitamin D-fortified vegan options, such as soy milk, cereal, orange juice, and mushrooms (when exposed to UV light, they make their own vitamin D). Fortify with vitamin B12. Crucial for healthy nerve function and circulation, this vitamin is found only in foods that come from animals. Include fortified cereals and nondairy milks in your diet. Cultured or fermented foods that contain live bacteria, such as tempeh, sauerkraut, and kimchi, also provide a bit of vitamin B12. Mind your minerals. Iron and zinc play key roles in sustaining a healthy immune system. Meats, poultry, and seafood are the best sources, but even runners who eat animal products can fall short. Eat plenty of whole grains, beans, leafy greens, and nuts to make sure you’re getting enough. REL...

Full article: http://www.runnersworld.com/fridge-wisdom/essential-nutri...

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