Zinc is important for the immune system and cell growth, especially in teens. The body does not absorb zinc from plant foods as well as from meat and other animal foods. Sources of zinc include:
Beans and legumes, such as chickpeas, kidney beans, and baked beans
Nuts and seeds, such as almonds, peanuts, and cashews
Seafood, such as oysters, crab, and lobster (this only applies to pescatarians and semi- vegetarians)
Yogurt and cheese
Foods fortified with zinc, such as milk and cereals Iron: Iron is needed for red blood cells. The body does not absorb the type of iron found from plant foods as well as from the type found in meat and other animal foods. Sources of iron include:
Beans and legumes, such as white beans, lentils, and kidney beans
Green vegetables, such as broccoli, spinach, kale, and collard greens
Dried fruit, such as prunes, raisins, and apricots
Whole grains