Vegetarian- where can I get B-12?!
I've recently gone vegetarian and was wondering what food's I should eat to get enough Iron and vitamin B-12!. I had anmia before and want to prevent getting it again so is there any foods that are high in these!?
Thanks for any help!Www@FoodAQ@Com
Thanks for any help!Www@FoodAQ@Com
Answers:
If your going to eat eggs and or dairy, like most vegetarians, you really don't need to worry about getting enough B12!. I'd talk to your doctor about your diet change since you had anemia before, because of health conditions some people can't get enough iron from their diet no matter what they eat!. He may want you to take an iron supplement if you aren't already!.Www@FoodAQ@Com
Vitamin B-12 is naturally found in meat (especially liver and shellfish), milk and eggs!. Animals, in turn, must obtain it directly or indirectly from bacteria, and these bacteria may inhabit a section of the gut which is posterior to the section where B-12 is absorbed!. Thus, herbivorous animals must either obtain B-12 from bacteria in their rumens, or (if fermenting plant material in the hindgut) by reingestion of cecotrope f?ces!. Eggs are often mentioned as a good B-12 source, but they also contain a factor that blocks absorption!.[24] Certain insects such as termites contain B-12 produced by their gut bacteria, in a manner analogous to ruminant animals!.[25] An NIH Fact Sheet lists a variety of food sources of vitamin B-12!.
Plants do not supply B-12 to humans!. Vegan humans who eat only plant based foods must ordinarily take special care to supplement their diets accordingly!. According to the U!.K!. Vegan Society, the only reliable vegan sources of B-12 are foods fortified with B-12 (including some soy products and some breakfast cereals), and B-12 supplements!.[26]
While lacto-ovo vegetarians usually get enough B-12 through consuming dairy products, vitamin B-12 may be found to be lacking in those practising vegan diets who do not use multivitamin supplements or eat B-12 fortified foods!. Examples of fortified foods often consumed include fortified breakfast cereals, fortified soy-based products, and fortified energy bars!. Claimed sources of B-12 that have been shown through direct studies[27] of vegans to be inadequate or unreliable include, laver (a seaweed), barley grass, and human gut bacteria!. People on a vegan raw food diet are also susceptible to B-12 deficiency if no supplementation is used[28]!.
Www@FoodAQ@Com
Plants do not supply B-12 to humans!. Vegan humans who eat only plant based foods must ordinarily take special care to supplement their diets accordingly!. According to the U!.K!. Vegan Society, the only reliable vegan sources of B-12 are foods fortified with B-12 (including some soy products and some breakfast cereals), and B-12 supplements!.[26]
While lacto-ovo vegetarians usually get enough B-12 through consuming dairy products, vitamin B-12 may be found to be lacking in those practising vegan diets who do not use multivitamin supplements or eat B-12 fortified foods!. Examples of fortified foods often consumed include fortified breakfast cereals, fortified soy-based products, and fortified energy bars!. Claimed sources of B-12 that have been shown through direct studies[27] of vegans to be inadequate or unreliable include, laver (a seaweed), barley grass, and human gut bacteria!. People on a vegan raw food diet are also susceptible to B-12 deficiency if no supplementation is used[28]!.
Www@FoodAQ@Com
B12 = dairy & eggs
Iron = Lentil, lentil has a crapload of iron!.
Lentils, raw (Dry Weight)
Nutritional value per 100 g (3!.5 oz)
Energy 350 kcal 1480 kJ
Carbohydrates 60 g
- Sugars 2 g
- Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamin (Vit!. B1) 0!.87 mg 67%
Iron 7!.5 mg 60% <---- that's in 100g which isn't a normal portion (resturaunt portion is 250g)Www@FoodAQ@Com
Iron = Lentil, lentil has a crapload of iron!.
Lentils, raw (Dry Weight)
Nutritional value per 100 g (3!.5 oz)
Energy 350 kcal 1480 kJ
Carbohydrates 60 g
- Sugars 2 g
- Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamin (Vit!. B1) 0!.87 mg 67%
Iron 7!.5 mg 60% <---- that's in 100g which isn't a normal portion (resturaunt portion is 250g)Www@FoodAQ@Com
for B12: dairy products and eggs; fermented soy
for iron: legumes, whole grains (including wholemeal bread), wheat germ, oatmeal, green leafy vegetables, peas, broccoli, potatoes, nuts, seeds, peaches and dried fruit!. Www@FoodAQ@Com
for iron: legumes, whole grains (including wholemeal bread), wheat germ, oatmeal, green leafy vegetables, peas, broccoli, potatoes, nuts, seeds, peaches and dried fruit!. Www@FoodAQ@Com
http://www!.veganessentials!.com/catalog/v!.!.!.
some health food stores, such as henry's, carry this vitamin!.Www@FoodAQ@Com
some health food stores, such as henry's, carry this vitamin!.Www@FoodAQ@Com
go to drug store and get pills until you research for the foods!.Www@FoodAQ@Com