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A nutrient found primarily in animal foods, vitamin B12 is essential for healthy nerves and blood cells.
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a Deficiencies can go unnoticed because they can cause symptoms that are common with other conditions.
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Vegans can get vitamin B12 from fortified plant milks, nutritional yeast flakes, and supplements.
Vitamin B12 deficiency – can go unnoticed and eventually lead to a variety of symptoms. numbness in limbs Yellow skin and eyes — can be prevented by eating certain foods, according to nutritionists.
Vitamin B12 is an essential nutrient for healthy nerves and red blood cells that carry oxygen throughout the body.
Most people in the United States eat enough nutrients, National Institutes of Health data suggests.
But Dr. Brad Kamitaki, an assistant professor of neurology at Rutgers Robert Wood Johnson School of Medicine, said: previously told an insider that vitamin B12 deficiency “Symptoms may be non-specific and may go undiagnosed or underdiagnosed,” including fatigue, swollen tongue, palpitations, and tingling in the arms and legs.
Vitamin B12 deficiency usually has two causes. celiac disease, or inadequate intake.
Nevertheless, it can take years for symptoms to appear. inadequate intakeIt can be stored in the main body.
An insider recently shared The story of a woman who was awakened by a severe vitamin B12 deficiency.
You don’t need to track your vitamin B12 intake if you eat animal foods
the vitamin is found in nature For meat, eggs and dairy products.
Priya Tew, a registered dietitian and founder of Nutritionist UK, told Insider that most people don’t need to count or track their daily intake, especially if they eat animal products most days. He said that it was
You don’t have to eat a lot of these foods, just incorporate a few of them into your overall diet.
of NIH (National Institutes of Health) recommends that the average US adult consumes 2.4 micrograms of vitamin B12 daily. For example, 3 ounces of cooked salmon or pan-fried beef has all of your daily need for vitamin B12, and a glass of 2% fat milk has half that amount.
You may need up to 2.6 micrograms of the vitamin during pregnancy and up to 2.8 micrograms during breastfeeding. Developmental disability and anemia.
Vegans should check their vitamin B12 status
Vegans and people who haven’t eaten eggs, dairy, or meat for five years or more are at risk for vitamin B12 deficiency. According to the British Dietetic Association (BDA), I need to check the status.
For those who do not eat animal products, vitamin B12-fortified breakfast cereals, nutritional yeast flakes, Marmitesaid Tew.
She said it was “really important” for non-milk drinkers to consume plant-based milks fortified with vitamin B12.
The BDA recommends that long-term vegetarians and vegans take approximately 10 micrograms of supplements per day as needed.
Since vitamin B12 is water soluble, per diem or more Then your body pees on it.
According to Tew, people should consult a doctor or nutritionist before starting supplements to make sure they don’t have an underlying medical condition that would cause a deficiency and to avoid interactions with other medications.
Read the original article at insider
