Vitamin B12: This vitamin is needed to help prevent anemia. Eggs and dairy foods have the most B12, so vegans may have a hard time getting enough. Sources of B12 include:
Eggs
Milk, yogurt, low-fat cheese, cottage cheese, and other dairy products
Foods that have B12 added to them (fortified), such as cereal and soy products
Nutritional yeast
Seafood such as clams, salmon, and tuna (this only applies to pescetarians and semi- vegetarians)
Vitamin D: This vitamin is needed for bone health. Vitamin D can be produced from sun exposure, but sun exposure should be limited due to skin cancer concerns. So vegetarians most likely will not be able to get enough from sun exposure. Sources of vitamin D include:
Fatty fish, such as sardines, salmon, and mackerel (this only applies to pescatarians and semi-vegetarians)
Egg yolks
Foods that are fortified with vitamin D, such as orange juice, cow’s milk, soy milk, rice milk, and cereals