Protein exists in just about every food you eat, so when people worry that a vegetarian diet will lead to a protein deficiency, they’re worrying in vain. The truth behind the myth is that you can get an abundant amount of protein and other nutrients you need from fresh fruits, vegetables, grains, legumes, and nuts. There are other deficiencies, on the other hand, that are more common in a non-meat diet.
Most people get their vitamin B12 from animals, because animals eat grass and vitamin B12 is largely found in soil. This used to be the case for vegetables too, but now modern farming and shopping practices require extreme cleaning of the vegetables, and so vegetarians and vegans may need to avoid a vitamin B12 deficiency by taking supplements. The recommended daily intake of B12 is 3mcg.
You need zinc for a healthy immune system, neurological system, and for your skin. A deficiency is dangerous for your wellbeing, and can occur from a lack of dietary zinc, overcooking food (which destroys the mineral), and a lack of zinc-absorbing vitamins, such as vitamin A. You can get your recommended 15mg of zinc a day from three to seven servings of nuts, wholegrains, sesame seeds, pumpkin seeds, lentils, Swiss chard, beans, tahini and tofu.
Whether an animal eater or not, a lot of people have a deficiency in omega-3 fatty acids. You need omega-3s to regulate your nervous system, fight infection and inflammation, lower blood pressure and depression, and prevent heart disease. On a veggie diet, walnuts are a great source of omega-3 but flax seeds top the charts for omega-3 content and other health benefits. However, you need to crush or break them before you eat them, otherwise they’ll pass on through without releasing any benefits.