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People who suffer from celiac disease and do not know this, and do not follow a gluten-free diet, are deficient in vitamins and other nutrients due to intestinal malabsorption: calcium, fiber, folate, iron, magnesium, niacin, riboflavin, vitamin A, vitamin B12, vitamin C, vitamin D, and zinc.

It is important to get tested for celiac disease before starting a gluten-free diet that will also limit your intake of vitamins and minerals, as gluten-free foods may be low in nutrients.

If you have a gluten-free diet, here is a list of foods you can eat to improve your health:

  • Calcium: It is found in almonds, collard greens, sardines, seaweed, sesame seeds, spinach, turnip.
  • Fiber: It is found in almonds, amaranth, apples, artichokes, berries, black beans, broccoli, brown rice, buckwheat, carrots, chia seeds, chickpeas, corn, figs, flax seeds, green leafy vegetables, lentil, lima beans, millet, oranges, pears, peas, pecans, pinto beans, pistachios, plums, quinoa, red beans, squash, sunflower seeds.
  • Folate: It is found in asparagus, beet, broccoli, lentils, romaine salad, spinach, turnip.
  • Iron: It is found in lentils, all types of meat, soybean, tofu.
  • Magnesium: It is found in black beans, pumpkin seeds, spinach, sunflower seeds, Swiss beet.
  • Niacin: It is found in avocado, broccoli, chicken breast, mushrooms, salmon, tuna.
  • Riboflavin: It is found in cooked spinach, mushrooms, soybean, venison.
  • Vitamin A: It is found in carrots, red bell peppers, spinach, sweet potatoes, turnip.
  • Vitamin B12: It is found in eggs, all types of meat and fish.
  • Vitamin C: It is found in broccoli, cauliflower, kale, kiwi, melon, oranges, papaya, red, green, or yellow peppers, sweet potatoes, strawberries, tomatoes.
  • Vitamin D: It is found in cod, salmon, sardines, shrimp.
  • Zinc: It is found in black beans, cashews, chickpea seeds, crab, hemp, lean beef, oysters, pumpkin seeds.

If you want to find out about weight loss, check out our article on this topic: Can you lose weight on gluten-free diet?

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