Final answer:
A 100% vegan diet may result in deficiencies in vitamin B12, iron, zinc, omega-3 fatty acids, and certain essential amino acids, but careful planning and combining various plant-based foods can provide complete proteins and nutrition.
Step-by-step explanation:
Individuals following a 100% vegan diet may be at a higher risk for certain nutrient deficiencies. These can include vitamin B12, which is primarily found in animal products and is essential for nerve function and blood cell production. Other nutrients that may be lacking in a vegan diet include iron, zinc, omega-3 fatty acids, and certain essential amino acids that are typically found in higher quantities or more bioavailable forms in animal-based foods.
Vegans can still obtain protein by eating a variety of plant-based foods to ensure they consume all essential amino acids. For example, grains, legumes, nuts, seeds, and vegetables can be combined to provide complete proteins. It is essential to carefully plan a vegan diet to ensure it is balanced and includes fortified foods or supplements to address potential nutrient gaps.