Unlike some other B vitamins, B12 is not found in any plant food other than fortified cereals. It is, however, abundant in many meats and fish, and in smaller amounts in milk and eggs. This makes it difficult for people following a strict vegetarian diet to get the necessary amount of vitamin B12.
Why are vegetarians at risk of developing a vitamin B12 deficiency?
Individuals following vegetarian diets are at risk for developing vitamin B12 deficiency owing to suboptimal intake. As vitamin B12 is essential for the synthesis of nucleic acids, erythrocytes and in the maintenance of myelin, deficiency may result in a variety of symptoms.
Do vegetarians suffer from B12 deficiency?
Plant-based foods do not naturally contain B12, so people who follow a vegetarian diet or vegan diet need to make sure they get enough each day to avoid a deficiency. A lack of vitamin B12 can lead to serious health consequences, such as pernicious anemia.
For which of the B vitamins are strict vegetarians at risk of deficiency?
Although it has long been known that strict vegetarians (vegans) are at risk for vitamin B12 deficiency, evidence now indicates that low intakes of animal-source foods, such as occur in some lacto-ovo vegetarians and many less-industrialized countries, cause vitamin B12 depletion.
Why are strict vegetarians at risk of developing?
Research and studies suggest that a strict vegetarian diet — one that excludes all animal products — can lead to vitamin B12 deficiency, and possibly heart disease. Now, new research shows that even those who follow a more lenient vegetarian diet, and consume milk and dairy products, are at risk.
Who is most likely to have a B12 deficiency?
According to an analysis of NHANES data from 2015–2016, people of low socioeconomic status, women, and non-Hispanic Blacks are most likely to have low vitamin B12 intakes [32].
What are the neurological symptoms of B12 deficiency?
A lack of vitamin B12 can cause neurological problems, which affect your nervous system, such as:
- vision problems.
- memory loss.
- pins and needles (paraesthesia)
- loss of physical co-ordination (ataxia), which can affect your whole body and cause difficulty speaking or walking.
How long does it take to recover from B12 deficiency?
Once you begin treating your vitamin B12 deficiency, it can take up to six to 12 months to fully recover.
How can I raise my B12 levels fast?
To increase the amount of vitamin B12 in your diet, eat more of foods that contain it, such as:
- Beef, liver, and chicken.
- Fish and shellfish such as trout, salmon, tuna fish, and clams.
- Fortified breakfast cereal.
- Low-fat milk, yogurt, and cheese.
- Eggs.
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Which fruit has more vitamin B12?
| Legumes | Fruit and Vegetables |
|---|---|
| nuts | asparagus |
| banana | |
| oranges | |
| peaches |
Should vegetarians take B12 or B complex?
Vegetarians should monitor their vitamin B12 intake carefully and consider taking supplements if their needs aren’t met through diet alone. Summary: Vegetarians and vegans are at a greater risk of vitamin B12 deficiency, so make sure you consume fortified foods or B12 supplements.
Which of the following foods is a good source of vitamin B12?
Sources of Vitamin B12. Vitamin B12 is naturally present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5]. In addition, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [12,13].
What causes vitamin B12 deficiency?
However, the most common cause of vitamin B-12 deficiency anemia is a lack of a substance called intrinsic factor, which can be caused when your immune system mistakenly attacks the stomach cells that produce this substance. This type of anemia is called pernicious anemia.
What are the bad things about being vegetarian?
It can make you gain weight and lead to high blood pressure, high cholesterol, and other health problems. You can get protein from other foods, too, like yogurt, eggs, beans, and even vegetables. In fact, veggies can give you all you need as long as you eat different kinds and plenty of them.
What are 4 nutrients that vegetarians would benefit from?
As children grow, they need loads of nutrients – a vegetarian diet should include:
- Protein alternatives (such as nuts, eggs, legumes and tofu).
- Energy for growth and development.
- Iron to prevent anaemia.
- Vitamin B12.
- Vitamin D and calcium to prevent bone disease.
- Suitable fats from non-meat sources.
Who would be most at risk for developing vitamin deficiencies?
The risk of developing vitamin deficiency anemia gets higher as you grow older. Pregnant women are at a higher risk for developing the condition because their bodies need more vitamins during pregnancy.