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What Foods Contain Vitamin B12? If you eat animal products, aim for four palm-sized portions a day, says St. Pierre. ... a vegan standby that has a cheesy taste and contains 100 percent of your ...
Pregnant and lactating vegetarian mothers—and breastfed infants if the vegetarian mother's diet is not supplemented—should also use supplements, whether B 12-pills, B 12-injections, or B 12-fortified foods, if they don't get adequate vitamin B 12 from animal products like eggs or dairy. Eggs are a source of vitamin B 12 for vegetarians.
Vitamin B 12 deficiency has been observed in between 40% and 80% of the vegetarian population who do not also take a vitamin B 12 supplement or consume vitamin-fortified food. [36] In Hong Kong and India, vitamin B 12 deficiency has been found in roughly 80% of the vegan population.
“The risk of vitamin B12 deficiency is high, along with calcium and sometimes adequate protein intake. A strictly vegan diet takes a lot of preplanning and wide selection of plant based foods ...
Vegetarian cuisine includes consumption of foods containing vegetable protein, vitamin B12, and other nutrients. [2] [3] Food regarded as suitable for all vegetarians (including vegans) typically includes:
Plant foods rarely contain vitamin B12, so supplementing is essential for vegans. Other nutrients in short supply include vitamin D , iodine , iron , zinc , calcium and omega-3 fats .