However, many vegetarians and vegans may miss out on vital nutrients and minerals as they remove major food groups from their nutrition plan. Without a varied diet, the risks of other health conditions such as fatigue, poor immune systems, and malnutrition are prevalent. Still, there are a variety of supplements for vegetarians and vegans available which can help balance out the diet with ease.

Why Adopt a Vegetarian or Vegan Diet?

Vegetarian and vegan diets may serve as a remedy for a variety of common ailments and imbalances in the body; meat-free diets also offer the benefit of improved digestion and nutrient absorption, simply because the body is not spending excess energy digesting protein from meat. Some people adopt a vegetarian or vegan diet for ethical reasons; in order to preserve the environment and avoid any harm to animals, foregoing meat, dairy, and animal-derived products is a social concern instead. Benefits of vegetarian and vegan diets include:

· Reduced fat intake which can lead to lower rates of obesity or heart disease
· Ability to manage insulin and blood sugar levels
· Little or no saturated fat in the diet
· Lower risk for diseases such as constipation, gallstones, and appendicitis
· Lower blood pressure
· Increased life expectancy

However, many vegetarians and vegans can miss vital nutrients and minerals needed for a balanced diet; vitamin B12 and iron are usually deficient, and may lead to a variety of long-term health problems.

Supplements for Vegetarians and Vegans

Since vegetarians and vegans need to eat a varied diet that offers optimal nutrition, supplements can help make up for any key nutrients that are lacking in the diet. Some of the most common supplements to complement the diet include:

· Iron
· Zinc
· Calcium
· Vitamin B2
· Vitamin B12

Calcium and zinc also require Vitamin C for absorption, and this can be found in fresh orange juice and dark leafy vegetables. Natural sources of iron and zinc are also found in eggs, whole grain cereal, and fortified foods. However, vegans may need to take extra care in finding a food source that supplies enough iron; this is why a supplement can be especially helpful. B-Vitamin supplements are especially important for meat-free diets as they are generally found in red meat.

Valuable Foods for a Vegetarian or Vegan Diet

Vegetarians can find plenty of calcium in low-fat dairy products, along with taking a calcium supplement for extra benefits. Since vegans need to enjoy foods free of dairy , they can turn to soy-based products instead; soy milk, fortified juice, and green vegetables are optimal sources. Soy-based supplements also offer a chance to remove dairy from the diet completely. Other valuable food sources that include vital nutrients for a meat-free diet include:

· Almonds
· Tofu
· Sesame seeds
· Tahini
· Beans
· Brown rice
· Soy milk
· Fortified orange juice