There is nothing we can get from meat that we can't get from plants. After all, that's where the meat got it from in the first place.
Experts at the top have already done the science for us fortunately, so that we don't have to!
The only thing needing supplemented if vegans don't get it from fortified foods or dirty veg, is B12.
Academy of Nutrition and Dietetics: It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
Dietitians of Canada: A well planned vegan diet can meet all of these needs. It is safe and healthy for pregnant and breastfeeding women, babies, children, teens and seniors.
The British National Health Service: With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.
The British Nutrition Foundation: A well-planned, balanced vegetarian or vegan diet can be nutritionally adequate ... Studies of UK vegetarian and vegan children have revealed that their growth and development are within the normal range.
The Dietitians Association of Australia: Vegan diets are a type of vegetarian diet, where only plant-based foods are eaten. They differ to other vegetarian diets in that no animal products are usually consumed or used. Despite these restrictions, with good planning it is still possible to obtain all the nutrients required for good health on a vegan diet.
The United States Department of Agriculture: Vegetarian diets (see context) can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex, and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.
The National Health and Medical Research Council: Alternatives to animal foods include nuts, seeds, legumes, beans and tofu. For all Australians, these foods increase dietary variety and can provide a valuable, affordable source of protein and other nutrients found in meats. These foods are also particularly important for those who follow vegetarian or vegan dietary patterns. Australians following a vegetarian diet can still meet nutrient requirements if energy needs are met and the appropriate number and variety of serves from the Five Food Groups are eaten throughout the day. For those eating a vegan diet, supplementation of B12 is recommended.
The Mayo Clinic: A well-planned vegetarian diet (see context) can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.
The Heart and Stroke Foundation of Canada: Vegetarian diets (see context) can provide all the nutrients you need at any age, as well as some additional health benefits.
Harvard Medical School: Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.
Here's the summary of the largest nutritional study ever completed - The China Study - which took decades to carry out.
Researchers found that diseases more common in Western countries clustered together. Data analyses led them to conclude that these diseases might be attributed to nutritional extravagance, while those illnesses more common in poorer areas of the world were likely owing to nutritional inadequacy and poor sanitation. Other findings highlighted distinctions in disease outcomes relative to intakes of plant vs. animal-based foods. After detailed analyses, the consistency of these results led researchers to conclude that overall, the closer people came to an all plant-based diet, the lower their risk for chronic disease.
