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For vegans, focusing on iron intake is crucial to avoid fatigue and weakness. Iron is a vital mineral that plays a key role in the formation of hemoglobin, which is responsible for transporting oxygen in the blood. Without adequate iron, individuals may develop iron-deficiency anemia, leading to symptoms such as fatigue, weakness, and decreased energy levels.

Plant-based sources of iron are typically in the form of non-heme iron, which is not as easily absorbed by the body as the heme iron found in animal products. Therefore, it's important for vegans to consciously include iron-rich foods in their diet, such as lentils, beans, tofu, fortified cereals, nuts, and seeds. Additionally, consuming vitamin C-rich foods alongside iron sources can enhance absorption, making it even more significant for vegans to monitor their iron intake closely to maintain their energy levels and overall health.

While protein, carbohydrates, and caloric intake are also important for overall nutrition and energy levels, iron deficiency specifically leads to fatigue and weakness more directly than the others in a vegan diet.