There is simply no expert that would disagree with the observation that most people do not eat enough vegetables, let alone high-quality organic ones.

So it makes perfect sense that individuals who consume more vegetables are likely to be healthier.

Most Americans also eat far too much low-quality protein and non-vegetable carbohydrates (i.e. grains), which likely accounts for most of the difference seen when comparing vegetarian to non-vegetarian diets.

But that does not justify excluding all animal products for the sake of health.

Previous research¹ has demonstrated that people who eat a strictly plant-based diet may suffer from subclinical protein malnutrition, which means you’re also likely not getting enough dietary sulfur.

By eliminating all animal foods you also run the very real risk of a number of other nutrient deficiencies, as some simply cannot be obtained from plant foods.

The featured article by Authority Nutrition² lists seven such nutrients you need to make sure you’re taking in supplement form should you decide to adopt a strict plant-based diet.

In addition to those seven, I also address the issue of sulfur deficiency, which is one of the lesser-recognized hazards of a diet devoid of animal foods.

Vitamin B12

In terms of health risks from eating a vegetarian or vegan diet, most people think of vitamin B12 deficiency, as vitamin B12 (cobalamin) is present in natural form only in animal sources of food, such as meat, fish, dairy products, and eggs.

Vitamin B12 is known as the energy vitamin, and your body requires it for a number of vital functions. Among them: energy production, blood formation, DNA synthesis, and reproductive health.

Studies³ suggest one in four American adults is deficient in this vitally important nutrient, and nearly two-fifths or more of the population has suboptimal blood levels. Also, the older you get the more likely you are to have a vitamin B12 deficiency.

The two ways you become deficient are through a lack of vitamin B12 in your diet, or through your inability to absorb it from the food you eat. As noted in the featured article,⁴ signs and symptoms of vitamin B12 deficiency include:

   •     Weakness and fatigue
   •     Impaired brain function
   •     Megaloblastic anemia

Health risks associated with this deficiency include neurological and psychiatric disorders, including Alzheimer’s disease, and an increased risk of heart disease.

If you’re a strict vegan, you have a couple of options. Nori seaweed naturally contains small amounts of bioactive B12, as does tempeh, which is fermented soy. If you don’t eat these foods on a regular basis, you need to take a vitamin B12 supplement.