Everyone needs the addition of B12 in their diet. But if you are a vegetarian or vegan, you’re may be lacking more than your carnivorous friends. B12 is not found in plants, only in animal products and supplements.
We need B12 for the production of red blood cells (which carry oxygen), and for making DNA. Even if you eat animal products, you may have trouble with absorption if you suffer from Crohn’s disease Autoimmune diseases or gastritis take anti-acids or drink heavily.B12 deficiency can lead to anemia, severe fatigue, nerve damage, vision loss and childhood developmental delay.
Adults need 2.4 mcg/d ( 2.6 if pregnant). That does not sound like much, but the key is a good, easily absorbable source
Food sources include: Red meat, eggs, fish, chicken, dairy. Also fortified foods like grains, and oral supplements. This is a very important vitamin so don’t skimp, no matter what form you choose.
LOVE WHAT YOU EAT
No matter what age, we all need proper amounts of calcium for good overall health, strong bones, heart health and weight loss. But what if you’re not a fan of dairy? Growing number of people who can’t or who choose not to eat dairy from traditional sources. Do they just settle for supplements? How does one get their 1000 mg/day? Fortunately, there are many other options to help them look and feel great .
One of the best ways to change the way you eat is…ONE FOOD AT A TIME. It can be difficult to know where to start or which food is causing the most trouble. Hopefully its not your favorite or the one you have to have every day! So focus on the one food which YOU feel is the most problematic and go from there.
Every book you read or presentation you hear about nutritious eating stresses the need for a colorful plate.
This means many types of fruits and vegetables at every Read Moremore colorful your plate, the easier it is to get all the nutrients, vitamins and minerals you need. You will also most likely feel satiated longer, control your blood sugar, and manage your weight and most other medical conditions. Make it a habit now, and it will become second nature in a few short months.