RISK OF VEGETARIANS vitamin B12 deficiencies in vegetarians and vegans. Vitamin B12 is found naturally only in animal products. A lack of vitamin B12 can lead to anemia and blindness. It can also cause muscle weakness, tingling, and numbness. Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake. But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. Added in your menu Soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.

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