Saturday, October 25, 2014

Going Vegan ? Here's what to watch out for!

Switching to a completely vegetarian diet may be a good choice but there are certain things to be cautious about. This type of selective diet can lead to deficiency of a Vitamin called Vitamin B12.

Function
Vitamin B12 is a water soluble and contains the mineral cobalt.
It is required for proper red cell formation, neurological function and DNA synthesis.

Source
Vitamin B12 is  naturally found in animal products such as fish, eggs, meat , poultry , milk and milk products.
Vitamin B12 is generally not present in plant foods.
Certain fortified foods such as cereals are a good source of Vitamin B12.


Recommended Daily Allowance (RDA)
RDA is the average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals.

The RDA of Vit B12 in Adults is 2.4 micrograms. The requirement may increase in pregnancy and lactation.


Signs and Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency is characterised by anaemia, fatigue, weakness, constipation, loss of appetite and weight loss. Neurological changes such as tingling in the hands and feet, can also occur. Additional symptoms of Vitamin B12 deficiency include difficulty in maintaining balance, depression, confusion, poor memory, soreness of mouth and tongue.

Groups at risk of developing Vitamin B12 deficiency

  • Strict vegetarians, especially women who are pregnant or breastfeeding feeding.
  • Elderly people
  • People with problems with food absorption
  • Malnutrition


Treatment
These signs and symptoms can be avoided if vegetarians chose products which are fortified with Vitamin B12. Fortified breakfast cereals are one of the few sources of Vitamin B12 from plants and can be used as a dietary source of Vitamin B12 for strict vegetarians.

If signs and symptoms develop, then treatment can be with Vitamin B12 injections given intramuscularly into your arm or buttocks or  by high doses of Vitamin B12 given orally.

21 comments:

Fernando Lachica said...

Vegan do have to know their food intake and nutrition. It's really an excellent way for some people, but for others, the complete nutrition chart.

Sim @ SimsLife.co.uk said...

What an interesting post! I personally could not become a vegetarian, let alone a vegan! Simone x

Phylicia Marie Pineda said...

You are right that it is used for red cell formation, more importantly, it is one of the four things needed for our body to produce more red blood cells. Supplementation with B Vitamins should do the trick.

John Benliro said...

I am not into veggies, let alone a vegan. And I know it's not healthy for them not to be included in the meal. But I am simply not a fan. But I must say your post is interesting. Perhaps a change of heart is needed.

Russ R. said...

There have been times when I've thought of going vegan, but I think I'm too scared to do it. I have yet to do a lot of reading about it and this post of yours, is very informative. Thanks for the heads up!

Kylie wenn said...

Very true and useful information for people whom wish to become a full vegetarian.. Sometimes, I think it's pretty funny, they made vegetarian meat, vegetarian char siew to eat.. It's like, what for cheating yourself when you really want to eat a meat but you hv no choice but to get a fake meat just because you're vegetarian? I just wondering...

Franc said...

I don't think I can ever be a vegan but this substitute can really be effective. This can really help people shift in diet.

Aisha Kristine Chong said...

Vegan is such a great thing but I do know you might lack some B vitamins if you engage with it.. I guess in this type of scenario.. supplements would help.

Miss `Chievous said...

I'm afraid I can't take on this challenge! Ugh.

Hazel Ann Lo said...

I would never go vegan! I tried having Chicken Salad for lunch and I fainted an hour after. hahaha! I am totally a meat eater! But thanks for the post! good to know where the vitamin B12 comes from!

Tiffany Yong W.T. said...

I think many of the vitamins can be gotten through multi-vitamins? I agree that going vegan might not be suitable for everyone! But too much meat is also not good!

Louise Banta said...

I remember my Korean friend became a vegetarian on our second year of college and she almost lost her hair. She consulted the doctor and advised that she has to take meat.

It shows that being all vegan isn't the way to that healthy life. If you really want to be a vegan, know the nutrition of what you eat because you might end up like Korean friend whose health declined.

Suzanne said...

I admire those that can be so disciplined as to not eat meat, but I am not one of those. This is a great list of tips though if you do plan to become a vegan,,

Eric Leen said...

Very informative post. Very timely since I am now changing my diet. I was once a meat lover but recently my digestive system can't digest meat properly so I need to shift to plant based foods. This will serve as a guide for me. Thank you.

Jason P. said...

Being vegan definitely has its own challenges but I guess knowing the right foods to eat make them as healthy or even-healthier than most people who eat meat to be honest :O

Eliz Frank said...

You are right. It is important for vegans to make sure that all their nutrient requirements are met. Taking vitamins is one way to help stay on top of it.

Fred Hawson said...

This is important to know. Never knew that B12 is not available from any plant source. Thanks for this info.

Chelsi Bernardino said...

Thanks for this informative post!
I can't say that I'll be a vegan but this post can really help everyone.

Chelsi Bernardino said...

Thanks for this informative post!
I can't say that I'll be a vegan but this post can really help everyone.

Chelsi Bernardino said...

Thanks for this informative post!
I can't say that I'll be a vegan but this post can really help everyone.

Chelsi Bernardino said...

Thanks for this informative post!
I can't say that I'll be a vegan but this post can really help everyone.