Message #18111

[mccoy]

From the above, it results evident that a vegan must take B12 in fortified foods or supplements, unless he/she is willing to eat regularly food contaminated by fecal matter.

Vitamin D may be critical in highn latitudes

Calcium may be critical if not careful in choosing food

Omega-3 might be critical (true in lacto-ovo as well)

Iron and zinc are marginally critical if careful in choosing food (above all pumpkin seeds, spinachs, and so on)

The issue of non-heme iron appears in many sources to be almost judged as overstated. That is, vegetarians, if choose food adequately, if combine vitamin C with iron sources, are not iron-deficient.