B-12

When you look at what nutrients are contained in plant-based food compared to what our bodies need, it's obvious that a vegan diet is plentiful in good stuff such as vitamins, minerals, fiber, etc. and low on the junk (saturated fats, cholesterol, hormones/antibiotics, etc.). Animal-based sources of the good stuff (protein, calcium, etc.) are loaded with the junk, a problem vegans don't have to worry about.  Yay!

The only deficiency vegans are at risk for is the vitamin B12. This vitamin has a key role in the normal functioning of the brain and nervous system, and for the formation of blood.  Neither plants nor animals make vitamin B12. When you realize B12 is a bacteria and animal-based foods contain B12 only due to bacterial contamination, it makes taking a supplement sound like a better alternative. Most people with B12 deficiencies and/or pernicious anemia are not vegans.  The RDA for adults for vitamin B12 is 2.4 micrograms daily.

Good sources of B12:

• Nutritional yeast fortified with B12-  About 2 rounded teaspoons of large flake nutritional yeast provides the recommended amount of vitamin B12 for adults.
•  Cereal fortified with B12- Be sure to check the label
• Alternative milks may be fortified with B12- be sure to check the label
• Vegan "meats" sometimes will be fortified with B12
• A vitamin supplement or multivitamin are great too

For more information:
http://en.wikipedia.org/wiki/Vitamin_B12
http://www.vrg.org/nutrition/b12.htm
http://www.sugarrocket.com/vegan/vegan-myths.php
http://www.vrg.org/nutrition/b12.htm