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Iron
Animal products are a rich source of iron, so naturally, when vegans give up on animal-based food, they suffer from an iron deficiency – commonly referred to as anemia. However, there are many food items that you can eat daily to get enough iron on a vegan diet. You should consider having more fruits (apricots, peaches, apples, and pears) and vegetables (leafy greens, potatoes, tomatoes, and mushrooms) and eat foods loaded with iron such as beans, lentils, and tofu.
Zinc
Vegans are also prone to suffering from a zinc deficiency. This usually leads to hair loss, diarrhea, weakness, and fatigue. One of the reasons why vegans develop a zinc deficiency is because very few plants are rich in zinc. Therefore, vegans are recommended to look for other sources to get zinc. These include nuts, seeds, legumes, tofu, whole grains, and wheat germ.
End Note
These are the top four common nutrients a vegan diet lacks. To prevent these nutritional deficiencies, you should consider having a wide variety of food, including plant-based foods such as fruits, vegetables, grains, nuts, seeds, legumes, etc.
