uh...
> Its a fact that ie vegans lack: B12,
Most vegans consume enough B12 to avoid clinical deficiency by eating foods fortified with B12, including plant milks, some soy products and some breakfast cereals, and B12 supplements
> D3,
The vegan source of vitamin D3 comes from algae, produces the most body-ready form of vitamin D3, cholecalciferol.
> iron,
Plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.
> taurine,
Nori, the papery-like seaweed product used in making sushi, has up to 1,300 milligrams of taurine per 100 grams.
> creatine,
Supplements are sufficient.
> iodine,
Sea vegetables such as kelp, nori, kombu, wakame, and arame provide more than enough daily iodine. Common vegan thickeners such as carrageenan and agar-agar contain the mineral, too.
> calcium,
Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra.
> zinc
Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa.
> and have generally lower mineral bone density.
Vegans avoid lower BMD by consuming plenty of plant-based foods containing calcium and vitamin D.
Eating meat has its own health risks, including a higher risk of ischemic heart disease, pneumonia, diabetes, diverticular disease, colon polyps and colorectal cancer. On average, those who engage in regular consumption of meat (three or more times per week) experience more adverse health consequences compared to those who consume meat less regularly.
But the biggest problem with eating meat is that meat industry is responsible for a large share of global greenhouse gas emissions. It contributes not only to global warming but also causes direct environmental pollution. People who eat a lot of meat can make a significant difference in the climate crisis by reducing or quitting meat consumption altogether. Even substituting other meat for beef would considerably reduce greenhouse gas emission.
In conclusion, meat sucks. I'm not a vegan, but my biggest gripe is meat is shoved down everyone throats. Nearly single restaurant, at least on the east coast, pretty much only serves meat dishes. Becoming a vegan is difficult because meat is literally everywhere, and animal product is in nearly all food products in some form or other, and even a large number of non-food products.
And there is simply too much meat in the US. There is a cow for every 3.5 people. An average cow, including calves and adults, weighs more than 1000lbs and produces nearly 650lbs. of meat. That's roughly 185lbs. of meat for every man, woman and child in the US, which would take a year to consume eating a half a pound of meat every day.
It's too much. There's way, way too much meat, and it is hurting everyone, everywhere. So please, don't be so pro-meat. Eat less of it, much less. You'll live longer and healthier, and your sacrifice will benefit everyone.
