B12 – Rich Vegan Food !

B12 is an exceptional vitamin. It is required in smaller amounts than any other known vitamin. Ten micrograms of B12 spread over a day appears to supply as much as the body can use. B12 is found to some extent in soil and plants. These observations have led some vegans to suggest that B12 was an issue requiring no special attention, or even an elaborate hoax.

Others have proposed specific foods, including spirulina, nori, tempeh, and barley grass, as suitable non-animal sources of B12. Such claims have not stood the test of time.

Vegetarian Food : Vitamin B-12 Food Sources

Symptoms of B12 deficiency

Clinical deficiency can cause anaemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency. In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes. Some Cases Depression , Anxiety is also possible.

The primary functions of vitamin B12 are for:

• The formation of Red Blood cells

• Cell division

• Nerve structure and function

• The maintenance of normal blood homocysteine levels, together with folate and vitamin B6 (raised levels are a risk factor in cardiovascular disease).

Vegetarian Vitamin B-12 Food Sources

The main foods which provide vitamin B12 are derived from animals e.g. dairy products and eggs. For people not eating any animal products, yeast extract and other fortified/supplemented foods such as breakfast cereals, soya milks, soya/veggie burgers, and vegetable margarines are all good sources.

Author: Viral Bharat

From the desk of talentd writers of ViralBharat.Com