How do vegans get Vitamin B?!
I'm thinking about going vegan, but the doctor told me that vitamin B only comes from animal sources!. So how do you do it!?Www@FoodAQ@Com
Answers:
It's vitamin b12 that's a concern for vegans!. However, it's very easy to replace!
It's recommended that you consume about 3 micrograms of b12 a day!. However, since your liver stores b12, the goal is to have your intake equal or exceed 3 micrograms for every day, even if not consumed on a daily basis!. Veganstore!.com sells a b12 spray with 500 micrograms!. Taking one 'dose' (or one spray's worth) a week ensures you get enough b12 and then some- if you want to 'feel' safer, know that your bodily stores of b12 last for years- any additional b12 you decide to consume will not be toxic!. It is either stored or simply flushed out harmlessly!.Www@FoodAQ@Com
It's recommended that you consume about 3 micrograms of b12 a day!. However, since your liver stores b12, the goal is to have your intake equal or exceed 3 micrograms for every day, even if not consumed on a daily basis!. Veganstore!.com sells a b12 spray with 500 micrograms!. Taking one 'dose' (or one spray's worth) a week ensures you get enough b12 and then some- if you want to 'feel' safer, know that your bodily stores of b12 last for years- any additional b12 you decide to consume will not be toxic!. It is either stored or simply flushed out harmlessly!.Www@FoodAQ@Com
They are called the B Complex Vitamins because there is a lot of them!. They are added to many breakfast cereals (check the label)!. The B Vitamins are
B1- Thiamin
B2- Riboflavin- Nuts and seeds are great for B2
B3- Niacin
B5-Pantothenic Acid- found in almost everything!
B6-Pyridoxine- found in bananas
B9-Folic acid- easy to get from leafy greens and fruit
B12- Cobalamine
Biotin- found in fruits and nuts, especially pears, so this is not a problem for vegans
B12 is added to some soy milks, or you can take a supplement, so this isn't a problem!.
However, vegans need to be sure to get vitamin B2 everyday by eating nuts and seeds!. Some studies have shown that vegans may have low intakes of this vitamin, so make sure you eat a balanced diet, with lots of variety!. Almonds are amazing for vegans because they contain a lot of calcium and B Vitamins, and essential fatty acids (the good fats)!.
The average person gets plenty of B Vitamins, so don't worry!. Fruit and vegetables, are full of essential vitamins and minerals, so make sure you eat plenty of them!.Www@FoodAQ@Com
B1- Thiamin
B2- Riboflavin- Nuts and seeds are great for B2
B3- Niacin
B5-Pantothenic Acid- found in almost everything!
B6-Pyridoxine- found in bananas
B9-Folic acid- easy to get from leafy greens and fruit
B12- Cobalamine
Biotin- found in fruits and nuts, especially pears, so this is not a problem for vegans
B12 is added to some soy milks, or you can take a supplement, so this isn't a problem!.
However, vegans need to be sure to get vitamin B2 everyday by eating nuts and seeds!. Some studies have shown that vegans may have low intakes of this vitamin, so make sure you eat a balanced diet, with lots of variety!. Almonds are amazing for vegans because they contain a lot of calcium and B Vitamins, and essential fatty acids (the good fats)!.
The average person gets plenty of B Vitamins, so don't worry!. Fruit and vegetables, are full of essential vitamins and minerals, so make sure you eat plenty of them!.Www@FoodAQ@Com
Strict vegetarians and vegans are at greater risk of developing vitamin B12 deficiency than lacto-ovo vegetarians and nonvegetarians because natural food sources of vitamin B12 are limited to foods that come from animals [7]!. Fortified cereals are one of the few sources of vitamin B12 from plants, and are an important dietary source of vitamin B12 for strict vegetarians and vegans!. Strict vegetarians and vegans who do not consume foods that come from plants that are fortified with vitamin B12 need to consider taking a dietary supplement that contains vitamin B12 and should discuss the need for vitamin B12 supplements with their physician!.Www@FoodAQ@Com
Good sources of vitamin B, beans & legumes, brown rice, chick peas,peanuts, soy products, sunflower seeds, wheatgerm, whole grains, yeast extract, black molasses, almonds, bamboo shoots, broccoli,green leafy vegetables, mushrooms, tomatoes, watercress, dried fruit!.
Below is some info from the vegan society website on vitamin B12 http://www!.vegansociety!.com
Very low B12 intakes can cause anaemia and nervous system damage!.
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements!. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms!.
Most vegans consume enough B12 to avoid anaemia and nervous system damage, but many do not get enough to minimise potential risk of heart disease or pregnancy complications!.
To get the full benefit of a vegan diet, vegans should do one of the following:
eat fortified foods two or three times a day to get at least three micrograms (μg or mcg) of B12 a day or
take one B12 supplement daily providing at least 10 micrograms or
take a weekly B12 supplement providing at least 2000 micrograms!.
If relying on fortified foods check the labels carefully to make sure you are getting enough B12!. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12!. Others may find the use of B12 supplements more convenient and economical!.
The less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts!. The recommendations above take full account of this!. There is no harm in exceeding the recommended amounts or combining more than one option!.
Hope this is useful :)
You may be better off changing your doctor if possible, they are obviously not aware of nutrition!.Www@FoodAQ@Com
Below is some info from the vegan society website on vitamin B12 http://www!.vegansociety!.com
Very low B12 intakes can cause anaemia and nervous system damage!.
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements!. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms!.
Most vegans consume enough B12 to avoid anaemia and nervous system damage, but many do not get enough to minimise potential risk of heart disease or pregnancy complications!.
To get the full benefit of a vegan diet, vegans should do one of the following:
eat fortified foods two or three times a day to get at least three micrograms (μg or mcg) of B12 a day or
take one B12 supplement daily providing at least 10 micrograms or
take a weekly B12 supplement providing at least 2000 micrograms!.
If relying on fortified foods check the labels carefully to make sure you are getting enough B12!. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12!. Others may find the use of B12 supplements more convenient and economical!.
The less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts!. The recommendations above take full account of this!. There is no harm in exceeding the recommended amounts or combining more than one option!.
Hope this is useful :)
You may be better off changing your doctor if possible, they are obviously not aware of nutrition!.Www@FoodAQ@Com
Others have commented on B12 sources for vegans, so I won't comment on that!. But just to say your doctor is wrong: no animal naturally produces B12!. All B12 is produced by bacteria, which when consumed by animals gets incorporated into their tissues!. Hence animal products can provide B12 for humans!.
B12 can be consumed by humans in contaminated groundwater, plant life etc!. which probably traditionally provided sources of B12 for humans!.Www@FoodAQ@Com
B12 can be consumed by humans in contaminated groundwater, plant life etc!. which probably traditionally provided sources of B12 for humans!.Www@FoodAQ@Com
Taking suppliments is the best way!. It is derived from animal sources like milk and eggs!. Just remember that deficiencies of B12 are dangerous!.
I wrote an extensive article about it!.
http://www!.ehow!.com/how_2277464_use-unde!.!.!.Www@FoodAQ@Com
I wrote an extensive article about it!.
http://www!.ehow!.com/how_2277464_use-unde!.!.!.Www@FoodAQ@Com
Darn scary when even doctors give out the wrong info!. Only B-12 is restricted (in natural form) to come from animal only source!. So take B-12, or better yet a B-Complex!. All women need extra B's anyway!. I use both, B-Complex plus a Liquid B-12(Vitamin Shoppe has great one with folic acid) for the extra energy it gives me!.
You have to remember that unless a doctor has taken an EXTRA course in it they know very little about nutrition!.!.it's just not taught in medical schools!. Medical schools teach illnesses not health!.
These people teach HEALTH:
http://www!.drmcdougall!.com/
http://www!.hippocratesinst!.com/
Slainté (to your health)Www@FoodAQ@Com
You have to remember that unless a doctor has taken an EXTRA course in it they know very little about nutrition!.!.it's just not taught in medical schools!. Medical schools teach illnesses not health!.
These people teach HEALTH:
http://www!.drmcdougall!.com/
http://www!.hippocratesinst!.com/
Slainté (to your health)Www@FoodAQ@Com
One way for adults to get B12 is by having a glass of draft beer!. The brewer's yeast found in beer is high in B12!. Brewer's yeast and nutritional yeast, both high in B12 can also be baught in health food stores!. Most fortified cereals and soy products contain B12 too, check the labels!.Www@FoodAQ@Com
You can eat leafy green vegetables, wholegrains, seeds, legumes, nuts, tofu, fruit, cauliflower which all have vitamin B in them!.!.!.!.!.!.I am a vegetarian an could never go vegan as I like cheese too much but good luck to you ;-)Www@FoodAQ@Com
It's B12 that's the worry, not all B vitamins!. Some non-supplement sources are: yeast extracts like Marmite, some nutritional yeasts but not all of them (different to yeast extracts and brewer's yeast), fortified cereals and milk alternatives!.Www@FoodAQ@Com
I take "B Complex" Vitamins daily!. It is the B12 you need to worry about!. I've been a vegetarian for a year and they seem to work for me!. also try protein shakes, you can make them with juice!.Www@FoodAQ@Com
im a vegan who gets loads of vitamins from non-dairy spread - PURE and VITALITE, and also fortified cereals and spaghetti hoops, believe it or not!!!Www@FoodAQ@Com
You can take tablets which are packed with Vitamin B!. also some fruits have it in them!.Www@FoodAQ@Com
Sorry I'm not a vegetarian!.Www@FoodAQ@Com