Which nutrients, naturally abundant in eggs, require proactive sourcing when following an egg-free diet like veganism?
Answer
Choline, Vitamin D, and B12
Eggs are valued for providing highly bioavailable sources of protein, along with essential vitamins and minerals. When eggs are removed from the diet, as in veganism or lacto-vegetarianism, careful planning is necessary to replace these specific nutrients. Key components found readily in eggs include choline, Vitamin D, and various B vitamins, most notably Vitamin B12, which is predominantly found in animal products. Individuals must rely heavily on fortified foods or supplementation to adequately replace these nutrients, especially vegans who are also excluding dairy.
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