Vegans and B12

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Experts are warning that people eating a vegan diet need to make sure they get enough B12.

This is because of the risk of deficiency involved.

They were speaking ahead of ‘Veganuary’, when increasing numbers turn to a vegan diet each January.

A BBC report says the diet is generally high in fibre and low in cholesterol, but some nutrients are harder to get enough of and this includes B12.

The report also noted that adults need around 1.5 micrograms of B12 a day.

It is, however, important to note that this nutrient is found in meat, fish, eggs and dairy products, but not in fruits, vegetables or grains.

Image result for vegan and b12 food

This, therefore, means that those eating a vegan diet are advised to eat fortified foods, like cereals, or take supplements.

B12 deficiency can reportedly lead to nerve damage, which tends to take three or four years to cause symptoms – usually first appearing as pins and needles in the hands or feet.

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Examples of B 12 food

  • yoghurt.
  • low-fat milk.
  • fortified plant-based milk.
  • cheese.
  • eggs.
  • fortified cereals.
  • nutritional yeast.
  • chicken
  • crabs and other seafood
  • salmon
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