Vegan diets, when planned thoughtfully, can be rich in fiber, antioxidants, and healthy plant compounds. They’re associated with numerous health benefits, including lower risks of heart disease, type 2 diabetes, and certain cancers. However, some essential nutrients are harder to obtain from plant-based sources alone and may be under-consumed by vegans.
I never thought I’d be the one to expose my sister’s deepest secret. But the moment I saw her husband, Noah, standing on my doorstep, his face pale and lined with suspicion, I knew there was no way out.
My sister, Emily, had always been the golden child. Beautiful, successful, and seemingly happily married to Noah for six years. But a few months ago, she sat me down with tearful eyes and confessed she was having an affair.
“It’s not like I planned this,” she whispered, twisting the wedding band on her finger. “But things with Noah have been… off. And with Alex, it just feels so easy. I don’t expect you to understand, but please—don’t say anything.”
I hated being part of her secret. Every time I saw Noah, guilt churned inside me. He wasn’t perfect, but he loved her. And now, standing in my doorway, he was looking at me as though I held all the answers to a test he never knew he was taking.
“I need to know the truth, Olivia,” he said, his voice tight. “I found messages—flirty, suggestive. She swears it’s nothing, but my gut tells me she’s lying.”
My mouth went dry. If I covered for Emily, I’d be enabling her betrayal. If I told Noah, I’d be betraying her instead.
“You should probably talk to her,” I said, my voice barely above a whisper.
Noah’s jaw tightened. That was all he needed. He turned on his heel and walked away without another word.
The fallout was immediate.
Emily showed up at my apartment that night, eyes blazing. “You might as well have just screamed ‘SHE’S CHEATING’ in his face!” she spat, pacing in front of me.
“I didn’t confirm anything,” I shot back. “But I wasn’t going to lie for you, either.”
She scoffed. “Do you have any idea what you’ve done? He’s furious! He’s demanding answers. My marriage is over because of you!”
I stared at her, incredulous. “Your marriage is over because you cheated, Emily. Don’t put this on me.”
The argument was brutal. Our parents got involved, siding with Emily. “Family protects family,” my mother said. “You could’ve handled it better.”
Could I? I didn’t think so. But the guilt stayed with me.
Then, a week later, I got a message from Noah.
Noah: I know everything now. Thanks for not lying to me. Can we talk?
I hesitated but agreed. We met at a quiet café, where he told me everything.
“I confronted Emily. At first, she denied it. Then she broke down and admitted it was Alex, her coworker.” He ran a hand through his hair. “I was devastated, but then… something didn’t add up.”
I frowned. “What do you mean?”
Noah leaned in, his voice lower. “I did some digging. Talked to a friend who works at her office. Turns out Alex left the company three months ago.”
My stomach twisted. “But… she told me she was still seeing him.”
“That’s what I thought.” His expression darkened. “So I dug deeper. And you know who she has been meeting up with?”
I shook my head, my pulse quickening.
He exhaled. “My best friend, Jake.”
The room spun. Jake? The same Jake who had been in Noah’s life for over a decade? The same Jake who had stood beside him at their wedding?
“I confronted him last night,” Noah said, voice bitter. “At first, he denied it, but when I told him Emily had already confessed, he broke. He admitted they’ve been seeing each other for almost a year.”
A year? My blood ran cold.
“She let me believe it was a fling with a coworker,” he continued. “Like that would make it better. But it was Jake all along.”
My hands curled into fists. Emily had lied to me, too. She had manipulated me into keeping her dirty secret while hiding an even worse one.
Noah sighed, shaking his head. “I wanted to thank you, Olivia. You not covering for her gave me the push I needed to dig deeper. Otherwise, I’d still be in the dark.”
I swallowed hard, nodding.
A part of me wanted to march over to Emily and demand answers. But I knew the truth—she hadn’t just betrayed Noah. She had betrayed everyone.
In the end, Noah filed for divorce. Emily tried to spin the situation, blaming me, Jake, and even Noah for “not trying hard enough.” But the truth was undeniable, and eventually, she had to face the consequences of her choices.
I lost my relationship with Emily, but I didn’t regret it. Some betrayals cut too deep to be forgiven.
And as for Noah? We stayed in touch. He was hurt, but he was healing. And maybe, just maybe, we both found some solace in knowing that honesty, no matter how painful, was always better than a comfortable lie.
This article explores the most commonly missed nutrients in vegan diets, why they’re important, the risks of deficiency, and the best ways to meet your nutritional needs through food or supplementation.
🌿 Why Nutrient Gaps Occur in Vegan Diets
A well-planned vegan diet can be highly nutritious, but it excludes all animal-derived products, which are primary sources of several key nutrients. Without careful food choices or fortified products, some vegans may unintentionally fall short on essential vitamins and minerals.
Common reasons for nutrient gaps:
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Limited bioavailability of certain plant nutrients
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Lack of fortified foods or supplements
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Inadequate meal variety or planning
🧠 Top 10 Nutrients Often Missed in Vegan Diets
1. Vitamin B12
Why it matters:
B12 is crucial for nerve function, red blood cell production, and DNA synthesis. It’s found almost exclusively in animal products.
Signs of deficiency:
Fatigue, weakness, numbness, brain fog, anemia
Sources for vegans:
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Fortified plant milks, cereals, and nutritional yeast
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Supplements recommended: 25–100 mcg daily or 2,500 mcg weekly (cyanocobalamin form is preferred)
2. Iron
Why it matters:
Iron is essential for oxygen transport in the blood and energy production. Plant-based iron (non-heme) is less easily absorbed than animal-based (heme) iron.
Signs of deficiency:
Fatigue, pale skin, shortness of breath, dizziness
Plant-based sources:
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Lentils, beans, tofu, pumpkin seeds, quinoa, dark leafy greens
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Enhance absorption by pairing with vitamin C-rich foods like citrus or bell peppers
Note: Iron supplements may be necessary for menstruating women or those with low levels.
3. Omega-3 Fatty Acids (EPA and DHA)
Why it matters:
These fats are key for brain function, eye health, and reducing inflammation. They’re found mainly in fish and seafood.
Signs of deficiency:
Dry skin, poor concentration, fatigue, mood changes
Vegan sources:
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Flaxseeds, chia seeds, hemp seeds, walnuts (contain ALA, which is converted inefficiently to EPA/DHA)
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Best source: Microalgae oil supplements providing direct EPA and DHA
4. Vitamin D
Why it matters:
Supports bone health, immune function, and mood regulation. Most D3 is derived from lanolin (sheep wool), though vegan D3 is now available.
Signs of deficiency:
Low immunity, bone pain, fatigue, depression
Sources for vegans:
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Fortified plant milks, orange juice, cereals
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Sunlight (15–30 minutes of midday sun several times a week)
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Supplements recommended, especially in winter or for those with limited sun exposure (1,000–2,000 IU/day)
5. Calcium
Why it matters:
Essential for strong bones and teeth, as well as nerve and muscle function.
Signs of deficiency:
Muscle cramps, brittle nails, bone loss over time
Plant-based sources:
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Fortified plant milks and juices
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Tofu (calcium-set), almonds, tahini, bok choy, kale, chia seeds
Note: Oxalates in spinach and beet greens inhibit calcium absorption, so they shouldn’t be relied on as major calcium sources.
6. Zinc
Why it matters:
Zinc supports immune health, wound healing, and DNA synthesis. It’s less bioavailable from plant foods.
Signs of deficiency:
Poor immunity, slow wound healing, hair loss
Plant-based sources:
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Lentils, chickpeas, nuts, seeds (especially pumpkin seeds), whole grains
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Soaking or sprouting legumes can improve absorption
Supplements may be needed for some vegans (recommended: 8–11 mg/day)
7. Iodine
Why it matters:
Crucial for thyroid hormone production and metabolism regulation. Most iodine in the general diet comes from dairy and iodized salt.
Signs of deficiency:
Fatigue, cold sensitivity, weight gain, thyroid dysfunction
Vegan sources:
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Iodized salt (check labels)
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Seaweed (e.g., nori, kelp, wakame) in moderation
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Supplements recommended in areas with iodine-deficient soil (150 mcg/day)
8. Protein
Why it matters:
Protein is necessary for muscle repair, hormones, enzymes, and immune health. While many plants contain protein, some vegans may not get enough complete protein.
Signs of deficiency:
Fatigue, muscle loss, slow recovery, hair thinning
Good vegan protein sources:
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Legumes, lentils, tofu, tempeh, seitan
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Whole grains (quinoa, brown rice, oats)
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Nuts and seeds
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Protein powders (pea, hemp, soy-based)
💡 Aim for a variety of sources throughout the day to get all essential amino acids.
9. Choline
Why it matters:
Important for brain development, liver health, and nerve signaling. Found mostly in eggs, fish, and meat.
Signs of deficiency:
Fatigue, muscle damage, cognitive issues
Vegan sources:
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Soy products, quinoa, broccoli, brussels sprouts
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Supplements may help (especially during pregnancy or breastfeeding
