It is believed that vegetarians do not get enough Vitamin B12 from a plant based diet. Vitamin B12 is found in animal products like eggs, tuna, salmon, trout, beef and so on. Recent studies reported low serum (Vitamin B12) among vegetarians. A deficiency in 11%–90% of elderly, 62% of pregnant women, 25%–86% of children, and 21%–41% of adolescents has been documented.
Let’s know from an expert on what foods can vegetarians and vegans eat to avoid vitamin B12 deficiency. But let’s first understand what vitamin B12 deficiency is.
To understand this, OnlyMyHealth team interacted with Chandni Haldurai, Head of Nutrition, Curefit - House Of Cult.
Vitamin B12 Deficiency
Vitamin B12 is essential for several bodily functions including the production of red blood cells and other neurological functions. It is also essential for DNA synthesis. Haldurai listed a range of health problems leading to deficiency.
Anemia: B12 deficiency can cause megaloblastic anemia, where red blood cells are larger than normal and less effective in carrying oxygen.
Neurological issues: B12 is crucial for the health of the nervous system. Deficiency can lead to symptoms such as tingling or numbness in the extremities, difficulty walking, and cognitive disturbances.
Fatigue and weakness: B12 is involved in energy production, and a deficiency can result in fatigue and weakness.
Digestive issues: Deficiency may lead to digestive problems such as diarrhea or constipation.
Also read: Symptoms Of Vitamin B12 Deficiency That Can Mimic Alzheimer’s Disease
Symptoms Of Vitamin B12
Explaining symptoms of vitamin B12 Haldurai listed the symptoms.
- Fatigue: An ongoing state of exhaustion and low energy.
- Weakness due to exhaustion of the muscles and general weakness.
- Skin can turn yellow or become pale due to anemia.
- Cognitive problems include mood swings, difficulty concentrating, and memory issues.
- Tingling or numbness especially in the hands and feet.
Vegetarians Do Not Get Enough Vitamin B12: Myth or Truth?
Now let’s verify the claim shall we? To answer this question Haldurai said, “That is true. Unless someone knows what those food products are, getting B12 is challenging. Additionally, they're usually probiotics such as fermented drinks - kombucha, kefir, sauerkraut.”
She further said, “Because vitamin B12 is mostly found in animal products, people who strictly follow a vegetarian or vegan diet may find it difficult to get enough B12 from plant-based sources alone. Even though some plant-based foods — like some plant-based milk substitutes or breakfast cereals — are fortified with B12, it can be difficult to get the daily recommended intake without taking supplements or eating fortified foods. After all, it's a sector that needs proper education and awareness.”
Foods That Provide Vitamin B12
Talking about foods rich in vitamin B12, “Meat, fish, poultry, dairy, and eggs are among the animal products that are the best natural sources of Vitamin B12.” Adding further Haldurai said, “Dairy can be a significant source for vegetarians. But vegans need to rely on mineral-rich foods, probiotics as mentioned above or supplements. Breakfast cereals, plant-based milk, and nutritional yeast are a few plant-based foods that have been fortified with B12. There are also B12 supplements available, which can be especially beneficial for people who follow a strict vegan diet.”
Bottomline
There definitely are not a lot of options for vegetarians to get vitamin B12 from but there are some plant-based foods and dairy products that they can rely on. If you are diagnosed with vitamin B12 deficiency then it is essential for you to incorporate the above mentioned foods in your diet. Go on, eat foods with rich nutritional value and stay healthy.