Food experts and nutritionists are trying to make people aware who have a vegan diet that the chances of having a Vitamin B12 deficiency are much larger due to their vegetarian diet. So it is important for these people to take the required amount of Vitamin B12 from other food items.
The experts were speaking ahead of the coming New Year in which many people turn to the vegan diet in January as a part of New Year’s resolution. The vegan diet is rich in fibre and minerals, proteins and cholesterol are low in content and some items like Vitamin B12 is even harder to get.
The experts said that one way of taking Vitamin B12 is through supplements and fortified foods which contain a good amount of B12 which is a micronutrient and is required in very small amounts by the body but is very important as its deficiency can cause the red blood cells to be less healthy and cause anaemia. Adults need about 1.5 micrograms of Vitamin B12 per day.
It is found in meat, fish, eggs and dairy products but not in fruits vegetables and grains. So, those people who have a strict vegan diet might have a deficiency of Vitamin B12 very easily. Thus it is advised for the vegetarian diet people to take fortified foods or take supplements.
Other than causing anaemia it can also lead to nerve damage and its symptoms may start to arise after 3 to 4 years.
Vitamin B12 is a micronutrient and it is required in such small amounts that most people look over it but in due course of time, it can lead to severe conditions like nerve damage or anaemia.
A vegan diet is good for health as it reduces chances of overweight, high cholesterol and heart disease. But there is an increased chance of bone fracture.
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