How To Include Vitamin B12 In Vegan Life?

Vitamins are organic compounds occurring in small quantities in different foods and are required for growth and maintenance of good health. Vitamins are generally not synthesized by the human body and so require external intake or a precursor for the synthesis of certain essential vitamins.

Vitamin B12 characteristics:

Image credit: News Medical

It is a deep red crystalline substance and stable to heat in neutral solutions. It is abundant in ox liver. They are also named cobalamin and cyanocobalamin. It has one of the most complex structures and is an organometallic compound.
Cobalamin is actively absorbed mostly by the ileum and is naturally found in animal products. They are required for DNA synthesis.

Recommended daily dosage:

For children is 2-4mcg and 5mcg for adults.
Pregnant and lactating mothers require 8mcg and 6mcg daily.

Deficiency of cobalamin can cause:

Most common victims of B12 deficiency are vegetarians and vegans. Plants and humans cannot produce this vitamin and may encounter:
1. Defected mutase activity which disrupts the production of certain fats and proteins.
2. Elevation in homocysteine level in blood. Normally homocysteine is converted to methionine but deficiency of B vitamins can cause elevated levels of homocysteine.
It is a common amino acid found in the blood. The main source is meat. High level of homocysteine can cause heart issues.
3. Anemia. Low levels of B12 can inhibit the production of red blood cells and their growth.
4. It affects the nervous system. It can cause vision impairment, mental stress, etc.
5. It also causes tiredness, loss of appetite and muscles weakness.

The vegan source of B12:

Image credits – livekindly.co

Since this vitamin is only produced by animals, vegans are at constant risk of this vitamin deficiency.
This is no more the case with growing technology. IIT Chennai developed a process for producing vitamin B12 from waste products.
Though the vitamin is not produced by plants, they are found in Spirulina (blue-green algae) and another anaerobic bacteria. Spirulina synthesized vitamin is under controversy as some studies show vitamin B12 is in an inactive state.
Other regular vegan sources are fortified foods containing B12. These fortified foods provide essential nutrients to our body. Breakfast cereals containing B12, soy milk containing cobalamin, nutritional yeasts are some sources of B12. Also, some fruit juice contains vitamin B12. Added nutrients in food also help make up for other deficiencies and meet the recommended daily requirement and grow healthy.
Supplements are also a method of meeting the requirements, although one should always consult a professional before including supplements in the diet. Supplements are meant to fill the gap between food and nutrients gained and not substituted for food itself.

The vegan source of B12:
Image credit: Express.co.uk

Follow us

8,433FansLike
2,100FollowersFollow
239FollowersFollow

Trending

beauty

Top Tips on Beauty Dos and Don’ts

0
Beauty is, for the most part, all about habits. It’s not only about using one miracle cream that will work like a magic wand...
Auto Rickshaw

Apart From India, These Countries Also Have Three Wheeler Vehicle Auto Rickshaw

0
The idea of building a light three-wheeled commercial vehicle to power Italy's post-war economic reconstruction first came in the mind of Corradino D 'Ascanio as...

Did You Know About Miracles Of Drinking Water On An Empty Stomach?

0
This is not we are saying it;  many researchers have proved the same. Also while browsing the topic, I came to know that Japanese...

Pigeons: Einsteins of the Bird World?

0
  Have you ever felt the desire to shoo a pigeon away as soon as you see it? Well, you aren’t alone! Pigeons, the brainless...
3 Simple Diet Tips To Prepare For A More Physically Active New Year

3 Simple Diet Tips To Prepare For A More Physically Active New Year

0
It's been a few weeks since Christmas and we're back out there, we're going on long runs, we're cycling, and we're back into our...

Recent post

indoor plants

These 5 Indoor Plants Will Help You To Sleep Like A Baby!

0
Not everyone is blessed with baby-like sleep! Most of us go to sleep with a stressed mind and with a lot of things running...
india's first cherry blossom festival

India’s First Cherry Blossom Festival: Experience The Japanese Beauty In India Now!

0
Every year tourist flocks down to Japan to observe the cherry blossom festival at the advent of spring. The lush green trees totally covered in...

History of Jalebi.

0
Crispy, coiled and hot, that’s jalebi for you. Jalebi has the power to mesmerize anyone and bring water to hundreds of mouths. The process of...

Unique Destinations and their Unique Ways of Celebrating Holi!

0
As this vibrant festival of colors approaches, it becomes paramount to share a few thoughts, or rather facts about it. We seldom get curious...
weirdest things

Weirdest Things Found By Airport Security

0
We all know the strictness of airport security and their well-established work. However, some people fail to grasp just how serious this is. We have...

Related Articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.