Keep in mind that raw or freeze-dried nori may be better than conventionally dried types. Nori seaweed is considered the most suitable source of biologically available vitamin B12 for vegans, though it doesn’t provide a sufficient amount on its own ( 23). tempeh, a fermented soy product ( 21, 22).nori seaweed, a type of marine algae ( 17, 18, 19, 20). In addition, a few plant foods naturally contain trace amounts of bioactive vitamin B12, including: To get sufficient amounts of vitamin B12, people following a vegan diet must take supplements or eat food that has been fortified with this nutrient. possible links to Alzheimer’s disease ( 14).neurological disorders in babies of breastfeeding mothers ( 12).The symptoms and risks associated with vitamin B12 deficiency include: So, vegans who don’t take supplements are at a higher risk of vitamin B12 deficiency than vegetarians ( 4, 5, 6, 7). Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans ( 3). Studies have shown that without supplements or enriched foods, vegetarians are at a high risk of vitamin B12 deficiency ( 2). Vitamin B12 is an essential nutrient that’s almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs ( 1).Īlso known as cobalamin, it’s a water-soluble nutrient involved in developing red blood cells and maintaining nerves and normal brain function.
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