human
I'm a vegetarian. How can I make sure I get all the vitamins and minerals I need?
assistant
The best way to ensure you get all the vitamins and minerals you need is to eat a varied diet that includes plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. Make sure to include foods rich in vitamin A, such as sweet potatoes, carrots, spinach, kale, and cantaloupe; vitamin C-rich foods like bell peppers, broccoli, papaya, kiwi, and citrus fruits; and calcium-rich foods like almonds, sesame seeds, and fortified dairy products. You should also consider taking supplements to fill any nutrient gaps.