Which nutrient is particularly important in a vegan diet to prevent deficiency?

Vitamin B12 is a crucial nutrient in a vegan diet because it is primarily found in animal products. Vegans, who abstain from all animal-derived foods, are at a higher risk for deficiency in this vitamin. Vitamin B12 is essential for the formation of red blood cells, neurological function, and DNA synthesis. Without adequate intake, deficiency can lead to anemia, neurological issues, and other health complications.

While calcium, zinc, and iron are also important nutrients, they can often be obtained from plant sources, including fortified foods, leafy greens, nuts, seeds, and legumes. However, the absorption of iron from plant sources is less efficient than from animal sources, and obtaining adequate levels of calcium from vegan sources can require careful dietary planning. Nonetheless, the unique challenge posed by the absence of vitamin B12 in a vegan diet makes it particularly vital to focus on this nutrient to prevent deficiency. Regular monitoring and possibly supplementation are often recommended for individuals following a vegan lifestyle.