Vitamin B12 is lacking in most plants. Red blood cell development, nerve maintenance, and brain function require water-soluble vitamin B12, or cobalamin. Without supplements or enrichments, vegetarians risk B12 deficiency.
Vitamin B12
1
Animal foods contain creatine. Muscles store most of it, but the brain stores some. It gives muscle cells easy access to energy, increasing strength and endurance.
Creatine
2
The brain and muscles store carnosine, an antioxidant. Carnosine is essential for muscle function and reduces fatigue and improves performance. Only animal foods contain carnosine. It is non-essential because the body can make it from histidine and beta-alanine.
Carnosine
3
Vitamin D is essential and has many uses.
Vitamin D deficiency increases risk of many diseases.
Cholecalciferol
4
DHA is an essential omega-3.
The brain needs it for normal development and function. DHA deficiency can harm mental health and brain function, especially in children.
DHA
5
Only meat, especially red meat, contains heme-iron. Heme iron is better absorbed than plant-based iron. Heme iron is well absorbed and improves plant food non-heme iron absorption. The “meat factor” is a mysterious phenomenon.
Heme-iron
6
The brain, heart, and kidneys contain taurine, a sulfur compound. Taurine's body function is unclear. However, it may affect muscle function, bile salt formation, and antioxidant defenses.