Did you know that lack of Vitamin B12 deficiency can cause anemia?
Vitamin B12 is an essential vitamin for the body. It helps in keeping your nerves, blood cells, and DNA healthy. Mostly, animal products like meat, eggs, and dairy products are Vitamin B12 rich foods. Vegetarian food is not a great source of Vitamin B12. Vegetarians should make sure they get enough Vitamin B12.
Vitamin B12 tablets or foods should be consumed often as our bodies can’t store them for a long time. Vitamin B12 uses during pregnancy are many. It’s very crucial for the healthy development of the baby and well-being of the mother.
Let’s dive deep to understand about vegetarian foods rich in Vitamin B12.
Vitamin B12 is a water-soluble vitamin and helps in the normal functioning of the nervous system. Vitamin B12 helps the body convert the food you eat into glucose, which gives you energy. Vitamin B12 plays a central role in folate metabolism.Normally vitamin B12 deficiency is found in vegetarian pregnant women. Vitamin B12 food list for vegetarians are as follows:
HERA pro tip: If you are vegan and don't use dairy products as well then you must include almond or soy milk in your diet..- HERA
Vitamin B12 foods for vegetarians are not as high in vitamins as meat. Thus, vitamin B12 tablets are recommended to vulnerable groups like pregnant women and children. A plant-based diet is very low in Vitamin B12. Some vitamin B12 fruits are apples, berries, and bananas. Vitamin B12 in nuts and seeds are not significant enough. Almonds, chia seeds and sunflower seeds contain a small amount of this nutrient. Vitamin B12 sources for vegetarians have the following nutritional value:
|Vitamin B12 foods||Per cup mcg||Daily value in %|
|Low Fat milk||1.2||50|
|Nutritional yeast||2 per tablespoon||95|
|Nori seaweed||0.3 per sheet||12|
|Whey powder||0.2 per tablespoon||7|
A vegan and vegetarian diet is deficient in Vitamin B12. Vitamin B12 daily requirement is 2.4 mcg for a normal person. During pregnancy, women should consume 2.6 micrograms of Vitamin B12 per day. For lactating women, a 2.8 microgram dose is recommended per day. The reasons for Vitamin B 12 deficiency are:
The common cause of Vitamin B12 deficiency is pernicious anemia. It occurs due to the absence of a protein called intrinsic factor. This prevents the absorption of Vitamin B12 by the body.
Vitamin B 12 deficiency shows some symptoms. Weakness and lethargy are the most common symptoms of Vitamin B12 deficiency. There are more specific symptoms that indicate a vitamin B12 deficiency. They are as follows:
Pregnant women who follow a restrictive diet like vegan or vegetarian may need Vitamin B12 supplements. Pregnant women should consult a doctor before taking any kind of vitamin B12 tablets. If someone has a serious deficiency of vitamin B12 due to poor diet then medical consultation is a must.
HERA recommends Prenatal supplements, Pregnant women who are low on vitamin b12 should take HERA prenatal vitamin as that can support organ development, boost immune system and prevent birth abnormalities. HERA Prenatal supplement is a small capsule, with no synthetic color or flavours. On top of that it is Vegan certified cruelty free, Doctors recommended, and safe for daily use.
Shop here: http://herapedia.com/product/prenatal-essentials/
A point to remember: Folic acid supplements may interfere with vitamin B-12. Be sure to tell your doctor if you take folic acid during pregnancy..- HERA
VitaminB-12 rich foods list includes more non-vegetarian diets. Plant-based foods are very low in Vitamin B-12. Vitamin B12 foods for vegans contain fortified cereals, milk, Soy milk, and cheese. If you are a pregnant woman who follows a vegan diet, consult your doctor for taking vitamin B12 supplements.