7 Nutrients Vegans May Be Missing From Their Diets

Why it's important: Helps repair muscle tissue, used to replace the proteins that make up every cell in the body; regulates appetite to help with weight loss

Signs of a deficiency: Fogginess, weakness, thinning hair, increased susceptibility to illness, increased sugar cravings

Recommended daily intake (RDI): 10 to 35 percent of your daily calories: about 40 to 100 grams, depending on weight and activity level

Vegan sources:

• 1/2 cup kidney beans: 8 grams
• 1/2 cup shelled edamame: 8 grams
• 1/5 block of extrafirm tofu: 8 grams
• 4 ounces tempeh: 22 grams
• 3 ounces seitan: 18 grams
• 1 cup cooked quinoa: 8.1 grams
• 1/4 cup TVP (textured vegetable protein): 12 grams
• 1 cup unsweetened soy milk: 7 grams
• Plant-based protein powder: 10-26 grams, depending on brand