Contents:
- Medical Video: Vitamin B12 & the Nerve Reflexes : Nutrition & Health Advice
- Why do we need vitamin B12?
- How much vitamin B12 is needed every day?
- A source of vitamin B12 for vegetarians
Medical Video: Vitamin B12 & the Nerve Reflexes : Nutrition & Health Advice
Vitamin B12 is one of the biggest nutritional problems for vegetarians because the source of most vitamin B12 is animal foods. Researchers found that 92 percent of vegans who avoided all animal products, including milk and eggs, contained vitamin B12 deficiency. Two out of three vegetarians who still consume milk and eggs also experience vitamin B12 deficiency.
Therefore, if you have a vegetarian diet, it is important for you to pay attention to this nutrient intake. Where are the good sources of vitamin B12 for a vegetarian? Check out the list below!
Why do we need vitamin B12?
Although including micronutrients, vitamin B12 is needed by the body for the following functions.
- Play an important role in cell division and red blood cell production.
- Vitamin B12 is needed to form DNA so that it becomes a very important nutrient during pregnancy and lactation.
- Vitamin B12 helps in digestion and absorption of nutrients.
- Vitamin B12 plays an important role in controlling serotonin levels, regulating neurotransmitters (brain chemicals), to cure depression in old age.
- Play a role in the production of hormones, namely melatonin, which stimulates sleep.
- Maintain nerve health.
Vitamin B12 deficiency is usually characterized by symptoms that appear slowly. Starting from fatigue, weakness, nausea, and constipation (difficulty defecating). Long-term and severe vitamin B12 deficiency can cause nerve disorders such as numbness, tingling in the hands and feet, balance and memory problems, and depression.
There are also long-term complications that are dangerous, even fatal. It is important to note that folic acid levels are usually quite high in a vegetarian diet, so it can mask symptoms that arise from vitamin B12 deficiency.
How much vitamin B12 is needed every day?
According to the Nutrition Adequacy Rate (AKG) by the Ministry of Health, babies need 0.4 to 0.5 µg (micrograms) of vitamin B12 per day. Children need 0.9 to 1.8 µg per day. Whereas adults must fulfill 2.4 mg of vitamin B12 every day.
When pregnant, the need for vitamin B12 increases to 2.6 µg per day. Whereas when breastfeeding, the need increases again to 2.8 µg per day.
A source of vitamin B12 for vegetarians
- Fermented soy products such as tofu, miso, oncom and tempe.
- Shiitake (dried mushrooms).
- Some types of seaweed, namely nori is a source of vitamin B12 which is quite high. Nori dried seaweed contains up to 51.7 μg of vitamin B12 per 100 grams. However, not all types of seaweed contain this vitamin.
- Ready to eat breakfast cereals are generally fortified with vitamin B12.
- Soy milk, almond milk, and food products that mimic meat, chicken, or fish in taste, texture and appearance (usually made from wheat gluten or soybeans) are generally fortified with vitamin B12.
- Some foods such as cheddar cheese, vegetable margarine, yeast extract, and vegetable broth contain added vitamin B12.
- If you eat eggs, a medium-sized egg can be a source of vitamin B12 of 0.39 μg per day.
- Vegetarian Nutrition Dietetic Practice Group recommend that vegetarians and vegans take vitamin B12 supplements with a level of 250 μg per day to meet the recommended daily intake of vitamin B12. But keep in mind, it's important to discuss the need for B12 supplements with your doctor.
