From onlymyhealth.com
Worried about your B12 levels? Find out if a vegan diet causes Vitamin B12 deficiency. Read expert tips to stay healthy while eating plant-based foods
Vegan diet refers to adopting a plant-based lifestyle. It offers innumerable health benefits. However, it completely eliminates animal products, which raises valid concerns about missing out on crucial nutrients. We consulted a leading clinical dietitian to get a clear picture if a strict vegan diet can lead to a Vitamin B12 deficiency and how you can protect your health.
To understand this better, we reached out to Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.
Can a Vegan Diet Cause Vitamin B12 Deficiency?
Ms Chitra says that the consumption of a vegan diet can cause an increased chance of vitamin B12 deficiency.
The expert explains, “Vitamin B12 is a vitamin that occurs only in animal-based food items such as meat, fish, eggs, and dairy. Therefore, when people consume a vegan diet, they might lack this nutrient because vegan diets exclude all foods coming from animals.”
She continues, “Vitamin B12 is required by humans to produce red blood cells, nerves, and DNA. The deficiency of this vitamin can result in fatigue, weakness, dizziness, pale skin, tingling sensation in the hands and feet, problems with memory, concentration issues, and other symptoms related to mood. If not treated in time, this condition may lead to the development of serious neurological disorders.”
Is a Vegan Diet Healthy?
Ms Chitra says that nevertheless, one should remember that a vegan diet is not always harmful to people.
Explaining this, the expert says, “On the contrary, a well-balanced and properly organised vegan diet can bring much benefit to a person's health as it helps to maintain cardiovascular health and prevent obesity.”
The expert adds, “My vegan patients are often told to consume B12-fortified food products such as plant milks and breakfast cereals. A B12 supplement is also often needed, as it is the only safe means of obtaining adequate amounts of this vitamin. Periodic analysis of the blood can be done to ensure that B12 levels are sufficient in people who have followed a vegan diet for many years. Without the right planning and intake of supplements, it is possible for vegans to be B12-deficient.”
Tips To Eat Healthy as a Vegan
According to the National Health Service (NHS), here are some tips to follow a healthy vegan diet:
- Eat at least 5 portions of a variety of fruit and vegetables daily.
- Base your daily meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain whenever possible).
- Eat some fortified dairy alternatives, such as soya drinks and yoghurts (opt for lower-fat and lower-sugar options).
- Consume beans, pulses and other proteins.
- Eat nuts and seeds that are rich in omega-3 fatty acids (such as walnuts) daily.
- Opt for unsaturated oils and spreads.
- Eat small portions.
- Eat fortified foods or consider supplements containing nutrients including vitamin D, vitamin B12, iodine, selenium and calcium.
- Drink plenty of water (6 to 8 cups or glasses a day).
Conclusion
A strict vegan diet inherently lacks Vitamin B12. However, you can easily prevent its deficiency by following mindful meal planning, fortified plant-based foods, and reliable daily supplements. Stay proactive about your nutrient intake and routinely monitor your blood levels. By doing these, you can safely enjoy all the cardiovascular and wellness benefits that come with a vegan lifestyle.
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