I wonder what kind of diet vegans are following that get deficiencies. I've been vegan for years (started because I had high cholesterol levels), and the only thing I've worried about is B12, which I get from enriched soy products or nutritional yeast. I try to just buy what's in season locally, then find vegan recipes or recipes that can easily be substituted to make vegan. I don't even eat much of the trendy "superfoods" like quinoa, kale, lentils, etc. More like collard/sweet potato/beet greens, chickpeas, pinto beans, root veggies, etc. I dunno where I get my iron from; probably greens. I also use veg or olive oil pretty liberally, especially in recipes that traditionally include beef or pork.

[–] [email protected] 5 points 7 months ago* (last edited 7 months ago)

Chickpeas and pinto beans, legumes in general, are a decent source of iron. Lentils just happen to be the best legume, and pretty much best veggie overall.

It's definitely possible to get all nutrition from an intuitive diet, preconditions are a) having been exposed to enough different foodstuffs, b) not being addicted to junk food and c) a habit of cooking from scratch and follow your gut when planning meals. B12 really is the critical thing for vegans as non-animal sources are indeed very rare. There's a nutritional co-processor somewhere in us we wouldn't be here if we didn't have one. Also pregnant women couldn't suddenly crave pickles with Nutella without one. The trick is actually using it.