Many animals are capable of synthesizing these compounds, but humans are not. Our bodies stopped producing them since we could get them through our omnivorous diet.

Vegans can of course take supplements for these, so you can get enough of them, but you do have to think about it and take the right supplements to prevent deficiencies.

[–] BaumGeist@lemmy.ml 2 points 1 year ago* (last edited 1 year ago) (1 children)

Omega 3 fatty acids

Flax seeds, walnuts, seaweed, Canola/rapeseed oil, Hemp seeds, edamame/soybeans, and chia seeds to name a few.

vitamin B12

Seaweed, tempeh, unspecified fermented vegetables, mushrooms, fermented tea, and of course, as with most animal carcass: artificially enriched foods

vitamin D3

Allegedly lichen (that's the source for all the vegan supplements), and this study claims that there is evidence for d3 in other plants

vitamin A

"Vegetarian and vegan diets can provide sufficient vitamin A in the form of provitamin A carotenoids if the diet contains carrots, carrot juice, sweet potatoes, green leafy vegetables such as spinach and kale, and other carotenoid-rich foods"

choline

Oat bran, Apples, Oats, Avocado, White Rice, Banana, brown rice, Blueberry, Wheat bran, Cantaloupe, Wheat germ, Grape, Grapefruit, Navy Bean, Orange, Peach, Olive oil, Pear, Peanut, Prune, Soybean, Strawberry, Tofu, Watermelon

etc...

Such as?

Vegans can of course take supplements for these, so you can get enough of them, but you do have to think about it and take the right supplements to prevent deficiencies.

This is a blanket truism for any diet. The average American diet, for example, shows a lack of Calcium, Iron, Potassium, Magnesium and Vitamins A, C, D and E

[–] Tavarin@lemmy.world 1 points 1 year ago (1 children)

All those plant based alternatives are significantly lacking in most of those nutrients, and aren't readily absorbed from plant based sources. You have to eat a shitton of them to reach the levels easily attained by eating a few animal products. Most vegans are absolutely deficient in them.

And for more you have Iron and Zinc which our bodies don't readily absorb from plant based sources.

Calcium and cholesterol are signifantly lacking in vegan diets. Carnatine and carnosine. The other vitamin Bs.

This is a blanket truism for any diet.

Sure, but it's extra true for vegan diets due to our bodies inability to fully digest most plants, and readily absorb the necessary nutrients from them.

[–] BaumGeist@lemmy.ml 1 points 1 year ago (1 children)

Source? For pretty much any claim you just made?

[–] Tavarin@lemmy.world 1 points 1 year ago

Search engines are your friend.