Need more B-12 as a vegetarian / vegan. But you get that in eggs & milk. Catch - 22 there though because regular pasturized cows milk also has bad stuff in it. I currently am supplementing through B-12 vitamins that say they are easily absorbed into the bloodstream. It is good to take a B-complex as well with your B-12 supplement.

If you are eating loads of vegetables everyday, plus some fruits, grains, legumes, and nuts, then I wouldn't really be worried about deficiencies and getting enough of certain nutrients. Actually, maybe I should be, but I'm not. Except maybe the B vits, and then if you're doing probiotics, or kefir, or supplements then you should be fine.

I think you could google for food nutrition information tables and such, I recall that the government has such tables as well as nutrition websites. It is probably not comprehensive, though.

Take B12 supplements with food on a more-or-less daily basis. Consuming dairy and egg kills the whole point of a vegan diet. But B12 is the one vitamin you can not get through a vegetable source (unless your vegetables still have dirt (earth) on them, as that contains B12 aswell--but most people wash their food).

If you're still interested, I'm working on a list of vegetable-sourced vitamins myself. I'd be happy to send you a copy.

Are you familiar with fitday? When I was trying a rawfood vegan diet I used it a lot to make sure I was getting enough nutrients. I was having a hard time getting enough zinc and a couple of others, I can't remember, maybe calcium or magnesium. Also the b vitamins I think were hard for me.

Good luck!

fitday.com

If you are toxic as hell, I highly suggest doing the cleanses here, liver cleanse, colon cleanse, parasite cleanses, and juice fasting. Grapes and lemons apparently have most nutrients your body needs (try to eat organic if possible). Hemp seeds also have the best protein, same as DNA backbone-edstin, as well as some protein that is found in egg whites-albumin. Also Dr. Richard Schultz's superfood has all nutrients you need. You could probably live off of this stuff exclusively. It has a lot of B-12 (which is misunderstood, in my opinion), from chollera, a single celled green algae. You don't need to eat animal foods for B-12 at all... Also, reading the Schultz books will inform you on how to clean out your liver, colon, etc. They are a godsend.

Dr. Richard Schultz's offical homepage, including superfood