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@crawdadr Chia is still a good source https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/ "Chia seed with appreciable amounts of ω-3 alpha-linolenic acid (ALA) and ω-6 linoleic acid. Of all the known food sources chia contains the highest concentration of these fatty acids. On an average it...

@crawdadr I take chia for omega, I just add a generous amount to every meal. Any green vegetable has vitamin K. You can get Vitamin D from a few minutes of sunlight. This article is really complete https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698590/

@firespeed45 Thank your answer, the website is pretty useful :)

@geosaved I have the same diet for years, employment is a bigger factor.

@firespeed45 Thank you for your answer, any options about chia seeds??

@firespeed45 What about high-protein and low-fat?

@bornoptimist Fiber moment

@clementinemoon Thank you for your concerns, I'm not thinking in replacing everything, and I get my calories mostly from rice

Hello everyone, I have been crunching the number and I have realized that is way cheaper and reliable just to supplement a handful of nutrients instead of adding more foods to my current meal plan. I have been taking B complex, vitamin D and Calcium ( get like 80% from diet) and recently buy...

@codymcg :D also in friend meeting I always try to prepare something tasty, last time was falafels.

@kirkhaggerty Yes, I'm living propaganda.