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Pregnant and lactating vegetarian mothers—and breastfed infants if the vegetarian mother's diet is not supplemented—should also use supplements, whether B 12-pills, B 12-injections, or B 12-fortified foods, if they don't get adequate vitamin B 12 from animal products like eggs or dairy. Eggs are a source of vitamin B 12 for vegetarians.
Plant foods rarely contain vitamin B12, so supplementing is essential for vegans. Other nutrients in short supply include vitamin D , iodine , iron , zinc , calcium and omega-3 fats .
Vegan diets tend to be higher in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, and phytochemicals; and lower in calories, saturated fat, iron, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc, and vitamin B 12. [2] Researchers agree that those on a vegan diet should take a vitamin B 12 dietary supplement. [1] [3]
“The risk of vitamin B12 deficiency is high, along with calcium and sometimes adequate protein intake. A strictly vegan diet takes a lot of preplanning and wide selection of plant based foods.”
Any vegetarian diet will likely present a few challenges, Susie says. This includes nutrient gaps in omega-3 fatty acids, iron and vitamin B12, depending on whether you cut out eggs and dairy.
Vegetable soup and cheese sandwich, a meal which is suitable for vegetarians but not vegans. Vegetarian cuisine includes consumption of foods containing vegetable protein, vitamin B12, and other nutrients. [2] [3] Food regarded as suitable for all vegetarians (including vegans) typically includes:
This is particularly true of vegan diets and the lack of vitamin B12, found mainly in animal foods. However, adequate levels can easily be maintained through fortified foods or supplements.
"B12" and "Cbl" redirect here. For other uses of B12, see B12 (disambiguation). For the musical group, see Carbon Based Lifeforms. Pharmaceutical compound Vitamin B12 General skeletal formula of cobalamins Stick model of cyanocobalamin (R = CN) based on the crystal structure Clinical data Other names Vitamin B12, vitamin B-12, cobalamin AHFS / Drugs.com Monograph MedlinePlus a605007 License ...
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related to: vegetables with vitamin b12 vegetarian sources