Often many people find themselves low or even missing important nutrients that eat a vegan diet. Vitamin B-12 Vitamin B12 is an essential water-soluble vitamin that is commonly found in a variety of foods, such as fish, shellfish, meat, eggs, and dairy products. The liver can store B12 for a year or more.
A lack of B12 can cause anemia and nervous system problems. Calcium Calcium is found leafy green vegetables, calcium- set tofu, fortified beverages, legumes and nuts. However some of the compounds in a plant based diet will hinder its absorption. A supplement can be useful to increase intake. Eating large amounts of soy can compromise thyroid function.Make sure that your intake of iodine is adequate by using a sea based salt. Omega 3 fat Omega 3 fat is also low in non meat eaters.
Eat flax, hemp, walnuts and seaweed. It is very important in preventing chronic disease. Vitamin D Vitamin D is found in few foods. Many fortified foods contain Vitamin D. Sunlight on the skin is the best source but in some areas during the winter months it may not be obtainable and a supplement is imperative.
Source : Precision Nutrition