However, calcium intake among vegans is generally lower than that of lacto-vegetarians. According to the American Dietetic Association and other nutritional authorities, vegans may have lower calcium needs than nonvegetarians since diets lower in total protein have a calcium-sparing effect. Unlike most of the world, the Western diet is laden with animal products. In America, animal products typically are consumed at every meal. Vegetarians and vegans usually broaden their tastes to encompass other cuisines which are not so heavily biased toward meat and dairy products.
Thai cuisines offer an enormous variety of vegetarian entrees.
Vegan Italian, Mexican, and Japanese entrees are becoming more widely available in U.S. restaurants as well. With just a little exploration, delicious vegetarian meals are easy to come by, whether or not you like to cook for yourself. This vitamin is not produced by plants or animals, but rather by microorganisms present in soil, meat, and dairy products. Traces of B12 may be found on root vegetables, and Asian foods such as miso and tempeh may contain significant amounts, but these are not reliable sources. Vegans should be sure to include a good source of vitamin B12.