The Indian Vegan Kitchen_ More Than 150 Quick and Healthy Homestyle Recipes - Madhu Gadia [16]
Vitamin B12: Not to Be Ignored
A review of scientific literature shows that vegans require vitamin B12, also called cobalamin, in the form of a supplement or fortified foods. Vitamin B12 helps the body make red blood cells, use fats and proteins, and is part of the structure of every body cell. Although rare, B12 deficiencies can lead to anemia, fatigue, or permanent brain or nerve damage. It’s worthwhile for vegans to become B12 experts and take simple steps to avoid deficiency problems.
Fortunately, our bodies recycle and reuse B12 very efficiently; some people are better recyclers than others. The most efficient recyclers can go from 3 years up to 20 years without obvious dietary sources. On the other hand, some individuals run out quickly without a regular supply.
Vitamin B12 is made from fermenting bacteria and can be found in air, water, and soil. It’s found in the gastrointestinal tract of host animals (humans included), and is found in all animal products including milk and eggs, which is why both vegetarians and nonvegetarians get plenty of B12.
In centuries past, when foods were fermented (saurkraut or tempeh), airborne bacteria would drift in and enter the fermenting process, making these foods potential sources of vitamin B12. Soil that clings to the produce can also have some vitamin B12. Today, we ferment foods in hygienic conditions and wash foods thoroughly; we cannot count on these same foods to supply us with B12. While our B12 sources from soil, air, water, and fermented foods have declined, we now have the advantage of B12-fortified foods and supplements of known reliability, making it easier to be vegan and be assured of an adequate B12 intake.
The recommended dietary allowance of vitamin B12 for adults is 2.4 micrograms per day, with an increased amount recommended for women who are pregnant or breast-feeding, as well as the elderly. Vegans need to consume a reliable source of B12 two to three times a week. Read food labels to check the vitamin B12 content and make sure you are purchasing foods that are fortified with cyanocobalamin, the form that the body absorbs easily.
To ensure an adequate supply, consider the points below:
Drink B12-fortified beverages such as juices, soymilk, or rice milk.
Choose B12-fortified cereals and whole grain products.
Be aware of seaweed, algae, spirulina, and fermented soy products such as tempeh and miso, as they are not good sources of vitamin B12. The vitamin B12 in these foods is inactive, so it’s not a form that the human body can use.
Question nutritional yeast flakes claiming to be a good source of the vitamin, as most yeast is not a good source of vitamin B12.
If you choose to take a supplement, take one that provides 100 percent of the Daily Value (DV) for vitamin B12. Just a small amount of B12 can be absorbed at a time and large doses will just be excreted.
Vitamin D: The Sunshine Vitamin
Vitamin D is a major player in a team of nutrients and hormones that support bone health during growth and throughout life. Your body makes its own vitamin D when the skin is exposed to sunlight. Just five to fifteen minutes of sunlight exposure per day (without sunscreen) on your hands, arms, and face stimulates the production of vitamin D in your body. If you cannot be outside every day, you can get the equivalent benefit by being in sun twenty to forty-five minutes three times per week. If you’re darker-skinned, or live in a cloudy or smoggy area, you may need more sun exposure; just don’t overdo it. Going for a walk during your lunch break or eating lunch in a sunny area is a great way to get your vitamin D for the day.
Few foods are naturally high in vitamin D, which is why most milk sold in the United States is fortified with vitamin D. Currently, some of the calcium-fortified nondairy milks, juices, and breakfast cereals are also fortified with vitamin D; check nutrition labels. Vegans