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5 Nutrients you Could be Lacking on a Vegan Diet – 2024 Guide

One of the best ways a person can maintain a healthy lifestyle is with a vegan diet. What does being a vegan mean? Well, to be vegan, means that a person needs to give up on all kinds of animal-based products. This includes meat, milk, cheese, every other dairy product, eggs, and basically every other product that requires some ingredient that comes from an animal. The main reason that a lot of people switch to this type of diet is that it promotes a very healthy lifestyle. Plant-based foods are often recommended while dieting. They are extremely rich in potassium, proteins, lipids, and carbohydrates. One of them Seaweed, it has been touted as a superfood, and now sea moss, sometimes called Irish sea moss. Like other sea-based foods, Irish moss is also an excellent source of a range of B vitamins, which are well known for supporting the nervous system and reducing stress. You can order organic sea moss supplements in form of capsules or pills from website like

People that are vegan are required to eat a lot of vegetables, fruits, and other plans to get all of the nutrients to feed the mind and the body. Of course, you can eat enough vegetables and fruits with any diet, but I think all of us know that most of us forget to or avoid eating plants. Many of us rely on fast food, meat, French fries, and who knows what else.

However, it is vital to understand the fact that there are some nutrients that you are unable to provide to your body with just a vegan diet. There are some things that can only be found in meat, eggs, or dairy products. If you are unaware of this fact then I hope this article will help you find out about all of the nutrients that you are lacking.

Vitamin B12

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You might think that a diet that consists of so many healthy snacks and meals will provide every single bit of nutrients that your body needs. Fruits and vegetables have so much vitamin C, A, D, B6, magnesium, fibers, potassium, and many other useful nutrients. It does not make any kind of sense to be deficient on anything, right?

Well, no. There are actually quite a few nutrients that you are unable to get through any kind of plant. This is why it is very important to study your diet and find out whether you are providing yourself with the right ingredients to stay healthy and energetic throughout the day.

Studies have shown that vegetarians or vegans usually miss out on one very important vitamin and that is B12. The reason that people on this kind of diet cannot easily obtain B12 is that it can only be found in eggs, dairy, fish, and meat. Sure, vegetarians can eat their products, but vegans do not have any other natural alternative.

However, there is an alternative for vegans and that is supplements. These supplements are usually made completely organically and naturally, without the use of animals or animal products. For example, product Regeneration by Viva Nutra is completely organic and vegan at the same time. With this kind of supplement, you will be able to get the vitamin B-12 that your body is missing.


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The Dietary Reference Intake or more commonly referred to as the DRI sets the requirement for protein throughout one day for an adult is 0.8 g of protein per kilogram. The formula is quite simple, if you weigh 70 kg that means you will need to eat 56 g worth of protein every single day.

People that have meat in their diet do not have a problem obtaining this much protein because just one chicken steak has more than enough. Unfortunately, most vegan diets have trouble providing enough protein for sedentary individuals and it is much more complicated for those that workouts or four athletes. A male that weighs 70 kg and works out every single day will require at least 1.5 g of protein per kilogram. That amounts to 75 g which is very difficult to achieve with just vegetables and fruits.

Some would say that this nutrient is not that important, but it is one of the most essential things for the body. It is both a fuel source and it is one of the main ingredients that help to should grow. It is also vital for muscle growth which is why many bodybuilders and weightlifters make sure they consume enough protein throughout the day.

Fortunately, there are some additions you can add to your diet to get those proteins. Make sure you add beans, lentils, all kinds of nuts, especially peanuts and you will easily be able to maintain your body in a healthy state.


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Iron is another essential part of a healthy body that helps the oxygen to be carried in the blood. Without a high enough intake of iron, you might start feeling tired and sleepy even when you’re rested and have slept enough. You simply cannot get enough energy for the entire day because you do not get enough oxygen in your muscles, your organs, and your mind. Iron can usually be found in meat and eggs, but it is also obtainable through a couple of plants such as beans, nuts, and seeds.

Thankfully, implementing these foods into your daily diet will not be a problem and will be a tasty addition, I am sure.


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You have probably heard 100 times in your life as a child that you need to drink enough milk to ensure that your bones will grow big and strong. While counsel might not have such a big impact on your body, you should still make sure that you consume enough of it every single day.

However, since you are on a vegan diet, you will have to find an alternative for milk. Broccoli, almonds, tofu, black beans, seeds, and oranges will be more than enough to provide you with enough calcium.


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Most people do not know this, but zinc should also be a part of your daily diet. In fact, even the people that consume dairy products and eat meat have trouble ingesting enough zinc throughout the day. But, by adding cashews, chickpeas, or a supplement in your diet, you will be able to achieve the daily requirement for zinc.

A vegan diet seems very complicated at first and almost impossible, but once you understand which foods are most important, providing your body with all those important nutrients will become very easy.

About Stefania Trtica