B12 for Vegans: Vitamin B-12 foods for Vegans - Fast&Up

Vitamin B-12 for Vegans

B12 is an exceptional water-soluble vitamin which is required in smaller amounts than any other known vitamins for functioning cell metabolism, building DNA, and healthy nerves. There is an intrinsic factor required for the absorption of B12 in our bodies which is mainly secreted from gastric parietal cells. A lack of this can cause B12 deficiency. Vitamin B-12 deficiency is highly prevalent in vegetarians; this can be partially alleviated by having a proper well-balanced nutrition... In addition, veganism has become a trend these days. Many vegetarians have more fruits, grains and vegetables as per their current lifestyle. Early symptoms of vitamin B-12 deficiency are nonspecific, presenting haematological and neurological signs may be quite subtle. Hence vegetarians, in particular vegans, need to be advised to carefully plan their diets, and to monitor their plasma vitamin B-12 on a more regular basis, to facilitate early detection of low vitamin B-12 status, and if necessary to take vitamin B-12 fortified food, B-12 supplementation, or milk products.

Vitamin B12 Foods - Fast&Up

In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, sore tongue, poor memory, confusion and personality changes. Often these symptoms develop gradually over several months to a year before being recognised as being due to B12 deficiency and they are usually reversible on administration of B12.

The main foods which provide vitamin B12 are derived from animals, such as dairy products and eggs. For vegans – low fat cheese, plain yoghurt, yeast extract and other fortified/supplemented foods such as breakfast cereals, soya milk, and spirulina are all good sources.

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Geeta Bhatia Thorat

-Expert and Writer