Vegans should avoid vitamin B12 deficiency

Vegans should pay attention to their vitamin B12 budget

01/11/2014

Consumer advocates point out that vegans should pay special attention to providing their bodies with vital nutrients. In particular, the vitamin B 12 contained in animal products hardly ever occurs in plant foods.

Vegan diet is trendy
Rock musician Bryan Adams, ex-US President Bill Clinton, actress Pamela Anderson: They have all opted for a diet that works completely without animal products. They live vegan. In Germany, too, the veganism is becoming more and more supporters. According to the Vegetarian Union Germany, there are about 900,000 vegans in this country. Now even Germany's vegan-friendly cafeteria was awarded for the first time. On November 1, the World Vegan Day, among other things, attention is drawn to the health benefits of this diet.

Vegans are less likely to suffer from certain lifestyle diseases
Although experts are arguing over how healthy or unhealthy meatless food is, one thing is certain: typical lifestyle diseases such as obesity, diabetes or high blood lipid levels are rarely found in vegans. However, some experts also see disadvantages from a nutritional point of view. Vegans must pay particular attention to providing their bodies with vital nutrients, paying particular attention to their vitamin B12 balance. This vitamin (cobalamin) contained in meat and dairy products occurs in vegetable foods only in small quantities.

Vitamin B 12 by dietary supplement
As the consumer center Hamburg explained in a message from the news agency dpa, those who eat vegan and thus dispense with all animal products, can access to dietary supplements and vitamin fortified foods. Vitamin B 12 can now be found on the ingredient lists of foods, such as soy drinks, rice drinks or juices. Corresponding products are generally considered harmless. However, it is said that vegans should have their vitamin B12 status checked by the doctor every year. Among other things, the vitamin is important for the formation of blood and the function of the nervous system.

Necessary intake of vitamins and minerals
Vegans should therefore also be examined every year for other critical substances, such as vitamin B2 and iron. Iron deficiency can sometimes have serious health effects. The necessary intake of calcium, which is important for bone stability, is easier. Like the consumer center Hamburg in the new brochure „Vegan diet“ Nuts, nutmeg, soy meat products, fortified oat milk and dark green vegetables such as kale and spinach provide much of the nutrient. Mineral waters that contain more than 150 milligrams of calcium per liter are also a good source of mineral. But not only vegans should find out which foods contain the most nutrients. (Ad)