a vegetarian diet is associated with lower levels of obesity and reduced risk of cardiovascular disease. According to the EPIC-Oxford study, vegetarian diets provide large amounts of cereals, pulses, nuts, fruits, and vegetables, which makes them rich in carbohydrates, omega-6 fatty acids, dietary fiber, carotenoids, folic acid, vitamin C, vitamin E, and magnesium. The vegan diet is more restricted, and recommendations differ. Poorly planned vegan diets may be low in vitamin B12, calcium, omega-3 fatty acids, vitamin D, iron, zinc, riboflavin (vitamin B2), and iodine.
Vegan food pyramid :
The Vegan Society and Vegan Outreach recommend that vegans eat foods fortified with B12 or take a supplement. B12 is a bacterial product that cannot be found reliably in plant foods, and is needed for the formation and maturation of red blood cells and the synthesis of DNA, and for normal nerve function; a deficiency can lead to a number of health problems, including megaloblastic anemia. Iodine supplementation may be necessary for vegans in countries where salt is not typically iodized, where it is iodized at low levels, or where, as...