To follow restricted diets, it is necessary to take certain precautions to avoid suffering from nutrient deficiency. Veganism, for example, proposes a lifestyle without consuming animal foods (which includes meat, eggs, milk, cheese and derivatives ). The problem is that these foods are important sources of vitamins and minerals – that is, if the vegan diet is not assembled correctly (covering all necessary nutrients), there is a risk that the diet will be incomplete.
Vitamin B12, in particular, is found mainly in foods of animal origin and, in most cases, must be supplemented by the vegan public . In order for you to better understand the importance of this nutrient – and its relevance in the vegan diet – we have prepared an article clarifying important points. Check out!
After all, what is vitamin B12 for?
Also known as cobalamin, vitamin B12 is an essential nutrient for the health of the nervous system (protects the brain and neurons), prevents damage to DNA and, in addition, is important for muscles, skin, hair and nails. This nutrient also prevents neurological diseases, such as depression and Alzheimer’s disease. So it must be consumed in the long term and be part of everyone’s diet.
Nutrient is found mainly in red meat, fish, milk and eggs
The main sources of vitamin B12 are: liver, salmon, tuna, eggs, milk and dairy products (cheeses, butters and yogurts, for example). These foods, however, are not part of the vegan diet. Therefore, it is very important to seek the proper monitoring of a nutritionist to ensure the consumption (even through supplements) of this nutrient. It is worth mentioning that some types of seaweed (such as nori) have vitamin B12 in their composition and should be included in the diet of restricted vegetarians. You can use this food in the preparation of salads, omelets, pancakes and other recipes on a daily basis.
Why do vegans need to take vitamin B12 supplements?
To avoid problems such as pernicious anemia (marked by vitamin B12 deficiency), weakness, shortness of breath, problems with memory and concentration, it is very important to ensure proper consumption of vitamin B12. In the case of the vegan audience, nutritionists often recommend vitamin supplements (which should be taken once a day, during the main meal). If you follow a restricted diet, our suggestion is to consult with a professional to find out the best way to supplement this vitamin and, thus, ensure the proper functioning of the body.