A meatless diet can be healthy, but vegetarians -- especially vegans -- need to make sure they're getting enough vitamin B12,
calcium, iron, and zinc.
The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products. A lack of vitamin B12 can lead to
anemia and blindness. It can also cause muscle weakness, tingling, and numbness. To counteract the increased risk, vegans should include B12
supplements, or fortified cereals and veggie burgers. Stay tuned for more information, but B12 has been found in varying amounts in mushrooms, particularly in the outer peel.
Vegans and ovo-vegetarians, who eat eggs but not dairy, need to find foods (dark green vegetables, tofu, edamame, soy nuts, butternut squash) or supplements that compensate for the missing calcium from their diets. Absorbable calcium is critical to protect against osteoporosis, or thinning bones.