What Are Vegans Missing ?


Vegans limit their diets to plant-based foods, forgoing any that originate from animals. If you’re considering a vegan diet, the food restrictions may seem to prevent you from some nutrients at first. But there’s a long list of plant-based food vegans can eat and fulfill any lack in this diet.

Here is a list of some nutrients that may be not met in a vegan diet:


When a protein contains all of the 9 essential amino acids it’s called a complete protein. While Animal products all contain complete proteins, we can find a few plant sources that also contain them as well as some plants that can be combined to generate complete proteins if the vegan diet is diverse. Some good sources of plant protein are:

  • Quinoa.
  • Buckwheat.
  • Tofu & Tempeh.
  • Soybeans and soy milk.
  • Lentils, legumes & pulses.
  • Nuts and nut spread.
  • Seeds and seed spread.
  • Mycoprotein (some Quorn products).
  • Ezekiel bread.
  • Seitan.


Iron deficiency is the most common one in vegan diets. Iron has a very important role in our body as he’s responsible for carrying oxygen around the blood. This deficiency will make you feel incredibly tired and exhausted.

Vegan sources of iron include:

  • Whole grains such as brown rice and oats.
  • Soybeans and its products like tofu.
  • Green leafy vegetables like kale and spinach.
  • Peanut butter.

My advice: Try to combine these plants with Vitamin C rich plants for better absorption.

Omega 3 fatty acids

This fatty acid is vital in the diet because we can’t produce it by ourselves, so we must depend exclusively on our diet for it. Unfortunately, plant sources contain only minimal amounts of omega-3 fatty acids where the necessity to include them in the diet daily. These include:

  • Flaxseeds or linseeds (grind them fresh).
  • Chia seeds.
  • Walnuts.
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