If the diet is poorly planned, vegans and vegetarians potentially can be lacking in vitamin B12, calcium, omega-3 fatty acids, vitamin D, iron and zinc. Nevertheless, with a well-balanced diet, just as with any other lifestyle choice, vegans can easily meet all of their nutritional requirements at any stage in life, including pregnancy and as a teenager. Eating a thoughtful, diverse diet and/or taking supplements give vegans all the nutrients that any person needs.
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