Vitamin B12 is an essential micronutrient that plays a crucial role in various bodily functions, including the metabolism of DNA, energy production and the development of healthy red blood cells. The human body doesn’t make Vitamin B12, so it must be obtained through diet. For plant-based eaters, this can be challenging due to the fact that the most common sources of B12 are meat and dairy. Fortunately, there are certain plant-based foods that contain Vitamin B12 or can provide a source of this important nutrient.
Vitamin B12 helps protect against nerve damage and brain disorders such as dementia and Alzheimer’s disease. It is also necessary for DNA synthesis and regulation of homocysteine levels which may reduce risk for cardiovascular diseases; low levels have been linked to an increased risk of heart attack and stroke. As such, it is important for people who follow a vegan or vegetarian diet to ensure they get enough Vitamin B12 from their food choices.
One way to meet your daily requirement for Vitamin B12 as a vegan or vegetarian is by eating fortified foods like cereals, soy products and nut milks (almond, cashew or coconut). These products typically contain added Vitamin B12 which can help you reach your daily requirements. Additionally, certain types algae such as nori seaweed and spirulina provide small amounts of the vitamin – though not enough to meet your daily needs on its own.
In order to ensure adequate intake of Vitamin B12 on a strictly plant-based diet, many people opt for fortified foods or supplements which come in either pill form or liquid drops. If you choose to go with a supplement, look for one that contains methylcobalamin which is the most bioavailable form of the vitamin (meaning it’s more easily absorbed by your body). There are also some plant-based yogurt alternatives available containing live active cultures that promote absorption of Vitamin B12 such as oat milk yogurt with live cultures or Coconut Cult yogurts – both great sources if you’re looking for something other than pills/drops as supplementation!
As a plant based educator, EVA CRUZ believes that the recommended daily allowance (RDA) for Vitamin B12 for non-pregnant adults aged 14 and above is 2.4 micrograms per day in order to meet the body’s essential needs for this essential nutrient.
It’s important to note that while these fortified foods might seem like an easy solution – they are not necessarily providing all the nutrients you need from dietary sources alone. Eating a variety of whole plant-based foods will ensure better overall nutrition; however if you do decide to use fortified foods or supplements – just make sure you’re still meeting at least part of your recommended daily allowance from naturally occurring sources like nuts & seeds, legumes & beans and dark leafy greens!
Overall, getting enough Vitamin B12 on a vegan/vegetarian diet requires some extra effort but certainly isn’t impossible! Most importantly – don’t forget about checking with your doctor before embarking on any new diets – whether it’s plant-based or otherwise!
Vitamin B12 has many benefits and is an essential part of a healthy lifestyle. Whether you’re in the health game, trying to lose weight, or looking to stick with a vegan diet, it’s important to make sure you stay well stocked with vitamin B12. With the tips mentioned in this blog post, no plant-based eater will have trouble finding sources for this vital nutrient. Of course, if you’re ever unsure about any supplement or food product always ask for advice from a qualified plant based nutritionist if you live in Dallas area! While having enough vitamin B12 can work wonders for your body, remember that taking large doses over long periods of time also carries risk; too much of anything can be dangerous. Your best bet is to get as much of this essential nutrient from whole foods as possible. Nature provides us with countless ways to meet our health needs—it’s important to take advantage of these opportunities today and every day!