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Vegetarians' iron stores are lower. Lower iron stores may increase the risk for iron deficiency. However, as high iron stores are associated with health risks, lower iron stores may be beneficial. [111] High-iron vegan foods include whole grains, legume (soybeans, black beans, lentils, chickpeas), nuts, spinach, tempeh, tofu. [112] [113] [114]
The National Institutes of Health recommends that the average man consume a mere 2.4 micrograms a day, which is actually the lowest daily recommended dose of any vitamin. “Vitamin B12 ...
For people who don’t eat animal products, there are ways to get B12 through your food, though you have to carefully read labels and/or eat copious amounts to get your daily fill. These include:
A variety of vegetarian, and more specifically vegan, foods. Vegetarian nutrition is the set of health-related challenges and advantages of vegetarian diets.. Appropriately planned vegetarian diets are healthful and nutritionally adequate for all stages of the human life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. [1]
Vitamin B12. Vitamin B12 helps ... But people with a vitamin B12 deficiency may see a metabolism boost. 2. Vitamin D ... but some groups are at risk, including postmenopausal women, older adults ...
Nutritional causes are vitamin and mineral deficiencies and non-nutritional causes include infections. The number one cause of this type of anemia, however, is iron deficiency. [12] An insufficient intake of iron, Vitamin B12, and folic acid impairs the bone marrow function. The lack of iron within a person's body can also stem from ulcer bacteria.
Over time, a deficiency of B12 can cause problems with balance, confusion, depression, poor memory and possibly dementia, and it can even cause permanent damage to the nervous system, Somers says.
Vitamin B 12 deficiency is preventable with supplements, which are recommended for pregnant vegetarians and vegans, and not harmful in others. [2] Risk of toxicity due to vitamin B 12 is low. [2] Vitamin B 12 deficiency in the US and the UK is estimated to occur in about 6 percent of those under the age of 60, and 20 percent of those over the ...
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