m
Not exactly.
You have Vitamin A which can only be found in animal products—although you can gain the benefits by ingesting 6x the amount of beta carotene.
Vitamin D is another, and while you can synthesize it from the sun it’s near impossible to get 15 minutes of direct sun exposure in many places in the world.
Complete protein with amino acids are only available from meat, and while you can get protein from veggies, it’s much more difficult and requires much higher consumption levels while still lacking amino acids. Eating lentils with grains can help make a complete protein, but you have to do so carefully.
Zinc is another one–found in nature but very difficult to get.
Much of the diet then relies on soy and heavily weighs on the ability to import products and get them out of season to make up for what meat/eggs/dairy have. So it’s not as simple as no B12…but rather a much more complex decision with much awareness needed to remain healthy.
please dont make blanket statements that are prone to error
and misinformation
Sources of Vitamin A
Food
Concentrations of preformed vitamin A are highest in liver and fish oils [2]. Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A [2]. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils [2]. The top food sources of vitamin A in the U.S. diet include dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, and squash [4,5].
vitamin D
15 min exposing hands feet face to the sun / food- fish eggs and D is added to margarine and milk.
zinc
Sources of Zinc
Food
A wide variety of foods contain zinc (Table 2) [2]. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].
B group
Dietary sources of Vitamin B
Brewers yeast is the richest natural source of many of the B-complex vitamin group. Whole grain cereal and liver are also rich in B vitamins. Good sources of B12 are from animal origins and include liver, meat, milk, cheese and eggs. Good sources of folate are green leafy vegetables, legumes, seeds, liver, chicken, eggs, cereals and citrus fruits. All flour used in bread in Australia is fortified with folic acid and thiamine, with the exception of ‘organic’ bread. Other good sources of thiamine include nuts and seeds, meats, legumes and whole grains. Good sources of B6, B3 and B5 are similar. Riboflavin is found in milk, yoghurt, cottage cheese, eggs, wholegrain breads and cereals, leafy green vegetables, meat, liver and kidney.