B12 Complex
A deficiency in B12 can also cause depression, mood issues, vision problems, low blood pressure, and dementia amongst a host of other issues. According to Vegetarian Savvy, besides animal products, many fortified vegan foods and supplements contain this crucial vitamin. Vegetarians can also get their fill from raw cow's milk or organic milk, organic cheese, and organic eggs.
Iron
The daily recommendation is 18 mg of iron a day. Iron intake requirements are 1.8 times higher for vegetarians because nonheme iron is not absorbed as well as heme iron. You can find it in pumpkin seeds, tofu, and sun dried tomatoes, Jerusalem artichokes, pine nuts, and sunflower seeds.
Iodine
Iodine is necessary for the production of a thyroid hormone. A deficiency in iodine can lead to the enlargement of the thyroid gland as well as mental retardation in unborn babies. Iodine can be found in a number of foods including eggs, milk, some breads, iodine salt, ice cream, nori, soy milk, soy sauce, and yogurt.
Omega 3 Fatty Acids
An imbalance in the body's fats with a shortage of essential fatty acids is linked to cancer, asthma, depression, accelerated aging, diabetes, and ADHD to name a few. An adult needs 1.4 to 4.6 grams of Omega 3 per day. Omega 3 can be found in hemp seeds, flax seeds, chia seeds, and algae (spirulina, blue-green algae, and chlorella).
Zinc
Zinc is crucial for growth and immune function. Men require 11 mg/day and women need 8 mg/day). Get zinc from whole grains, beans, yogurt, shiitake mushrooms, and sesame seeds.
Protein
