Is a vegan diet healthy?

It can be, with planning. Well-constructed vegan diets are linked to lower cholesterol and blood pressure. The nutrients needing attention are vitamin B12 (supplement required), iron, zinc, calcium, iodine, omega-3 DHA/EPA, and adequate protein.

Vitamin B12 is non-negotiable — there is no reliable plant source, and deficiency causes irreversible nerve damage if left long enough. A supplement or fortified food is required.

Iron from plants is absorbed less efficiently; pairing with vitamin C (lemon, amla, tomato) and avoiding tea or coffee with meals improves uptake substantially.