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Sources Of B Vitamins For Vegetarians

If you’re here, then you probably Google’d: sources of b vitamins for vegetarians.

List Of B-12 Foods For Vegetarians

A vegetarian should be sure to consume enough of the following foods on a regular basis. Nutritional yeast is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor. Nutritional yeast can be added to cooked meals or sprinkled on food and snacks.

B-12 Foods For Vegans

Some foods that can be fortified with vitamin B-12 include: fortified non-dairy milk

meat substitutes

breakfast cereals

nutritional yeast

vegan spreads It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B-12. For those who are already B-12 deficient, supplemental B-12 in the form of capsules or injections may be required. B-12 supplements are available to buy online.
The health benefits of the vitamin include: the formation and division of red blood cells

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protecting the nervous system

synthesizing a person’s DNA

providing the body with energy The recommended daily allowance (RDA) of B-12 depends on a person’s age: Adults and teenagers: 2.4 micrograms (mcg) per day

Children between 9 and 13 years old: 1.8 mcg per day

Children between 4 and 8 years old: 1.2 mcg per day

Toddlers between 1 and 3 years old: 0.9 mcg per day Infants between 7 and 12 months old require 0.5 mcg of B-12 per day, and babies less than 6 months old only need 0.4 mcg per day. Common problems associated with vitamin B-12 deficiency include anemia, certain neurological disorders, and reduced growth and healing. Common symptoms of a vitamin B-12 deficiency include: nerve damage

weakness and fatigue

tingling in the hands and feet

numbness

blurred vision

fever

sweating

difficulty walking

problems with the digestive system

a sore tongue or mouth ulcers

breathlessness

feeling faint or dizzy

depression

mood swings

a decline in memory, judgment, and understanding

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pale skin

loss of appetite

tinnitus (ringing, buzzing, or hissing sounds in the ears) A person who experiences these symptoms should make an appointment with their doctor.
The doctor will ask about their symptoms and perform tests to determine whether a lack of vitamin B-12 is the cause.

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Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells (1). Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (1).

Types Of Vitamin B:

Here’s the thing about B vitamins: Because they’re water-soluble and not stored by the body, vitamin B complex supplements are often unfairly dubbed “expensive pee” because they tend to turn our urine fluorescent yellow when consumed in excess, according to Valerie Goldberg Libraty, RDN, owner of No Diet Dietitian. But they’re so much more than that, she says, noting that they’re essential in numerous metabolic reactions and red blood cell, DNA, and brain health.

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