Note: YES - I'm going vegan! I don't have a specific date in mind as things are quite hectic, but I will be quitting cold turkey. :)

I've heard on a daily basis how my diet is deficient in all of these nutrients and how veganism doesn't allow variety. In Eating Animals by Jonathan Safran Foer, a very surprising fact is revealed: Americans choose to eat less than .25% of the known edible food on the planet.

Now, I don't know about you, but a quarter of 1% doesn't really sound like "a variety" to me. If you scan a few vegan food blogs, you will notice vegans have a habit of trying new, exciting (vegan) foods all the time. So which gets more of a variety? Vegans only knock out animal products, but meat-eaters eat less nuts, beans, fruit, vegetables, etc.

Sighs. Through all of this research I'm doing, it seems as if omnivores are recycling accusations that vegans keep disproving, yet these omnivores refuse to take the studies shown and insist upon false information.

I don't understand why the everyday omnivore thinks he or she is more intelligent than the American Dietetic Association. The ADA says studies PROVE that a vegetarian (including vegan) diet IS healthy ALL THE TIME as long as it is regulated (but omnivores have to watch their diets too!)

I read another study that brought nutrient deficiency to the front line: Yes, vegans are deficient in three nutrients (calcium, iodine and vitamin B12) but meat-eaters are deficient in SEVEN! Not only are they deficient in calcium and iodine, but in vitamin C, vitamin E, fiber, folate, and magnesium.

Vegans were shown to get more intake of 16 out of 19 nutrients, including calcium! Vegans also received more protein, 3x more Vitamin C and E, three times more fiber, two times more folate, twice the magnesium, twice the copper, twice the manganese, and half the saturated fat!

You know, the fact that amazes me the most is that vegans will admit that yes, their diet can be deficient (as any diet can) but omnivores REFUSE to admit where their diet fails them.

That's it - I'm becoming a nutritionist. That way, when I repeat these things OVER and OVER, people will see my title and realize I'm not inventing these studies.

SOURCE: http://www.all-creatures.org/health/vegandiets.html

Only the Vegan sources of these nutrients have been listed, for optimum convenience.

Polyunsaturated Fats

What it does: Reduce the cholesterol levels in your blood and lower your risk of heart disease when consumed in moderation.

Where it's found: Safflower, sunflower, soybean, corn, cottonseed.

Proteins

What it does: Necessary for building muscles and other tissues, it also defends against germs, regulates the body, transports things between cells, and also with your metabolism. Also, it's vital for hair growth!

Where it's found: Raw nuts, seeds, beans and legumes, grains, tofu, tempeh, soy.

Carbohydrates

What it does: Energy production and storage, regulation of blood glucose, sparing the use of proteins for energy, breakdown of fatty acids and preventing ketosis, and biological recognition processes.

Where it's found: Nuts, seeds, grains/cereals, pulses (peas, beans, lentils, peanuts), and soy products (soy milk, mock meats, etc).

Vitamin B12

What it does: Vitamin B12 is needed for cell division and blood formation. EXTREMELY vital for infants.

Where it's found: Nutritional yeast, fortified cereals and soy milks, mock meats, and supplements.

Fiber

What it does: Can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease.

Where it's found: Unrefined or wholegrain cereals, fruit (fresh and dried) and vegetables.

Vitamins

Vitamin A (or beta carotene): Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.

Vitamins B: All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ), nuts & seeds, pulses and green vegetables.

Vitamin C: Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.

Vitamin D: Vitamin D Fortified soy milk, sunlight, and supplements.

Vitamin E: Vegetable oil, and wholegrain cereals.

Vitamin K: Fresh vegetables and cereals.

Minerals

Calcium: Found in leafy green vegetables, bread, nuts and seeds (especially sesame seeds), and dried fruits.

Iron: Found in leafy green vegetables, wholemeal bread, molasses, dried fruits (especially apricots and figs), lentils and pulses. Increase intake of Vitamin C for better absorption.

Zinc: Found in green vegetables, sesame and pumpkin seeds, lentils and wholegrain cereals.

Iodine: Present in vegetables, but the quantity depends on how rich the soil is in iodine. Sea vegetables are a good source of iodine for vegans.