However, by planning carefully and knowing which plant foods to choose, vegetarians can avoid these disadvantages. Leafy greens and almonds, for example, are rich in calcium, while flax and chia seeds provide omega-3s. Eating plant-based iron with a source of vitamin C will improve absorption, such as a spinach salad with strawberry slices or orange wedges. Most plant proteins – with the exception of soy and quinoa – are incomplete, meaning they don't provide all the amino acids needed to build muscle and tissue, as animal foods do. To avoid protein deficiency, vegetarians should combine protein throughout the day. For example, eating beans with brown rice or hummus with whole wheat pita bread will provide the necessary amino acids. (Paule