In most instances, consuming a vegetarian diet is beneficial to one’s health because vegetarians consume fewer saturated fats and simple carbohydrates, elements that can lead serious health conditions such as heart disease and obesity.
Unfortunately, despite its many benefits, individuals following strict vegetarian diets may have a greater risk of not getting enough of the nutrients their body needs to perform properly, particularly vitamin B-12.
Vegetarian diets do not contain enough vitamin B-12 because it is found only in foods from animals or in fermented foods where bacteria produce the vitamin.
Vegetarians who do not consume any meat but only eat fruits, vegetables, dairy products and eggs are called lacto-ovo vegetarians. The lacto-vegetarian diet resembles the lacto-ovo vegetarian, except individuals who follow this diet do not consume eggs. Fruitarians follow a diet restricted to fruits, nuts and seeds. Finally, the most restrictive vegetarian diet is the vegan diet. Vegans do not eat meat, eggs, or dairy. Consequently, they have the greatest risk of having a B-12 deficiency.
Internal organs such as liver, kidney, heart, and the pancreas are the best sources of vitamin B-12, followed by clams, oysters, extra-lean beef, seafood, eggs, milk and yogurt, chicken, cheese, and miso, a fermented soybean products.
Although vitamin B-12 can be found in vegetarian sources such as seaweed, soy products, lentils, tofu, nuts, seeds and peas, research has shown that vegetarian sources alone do not provide an adequate amount of vitamin B-12.
Our bodies need Vitamin B-12 for many reasons. It aids both our circulatory and nervous systems. B-12 assists our bodies with the formation of red blood cells; helps iron function better in the body; and maintains nerve cells. It also improves immune functions, as well as helps our body to withstand stress.
Symptoms of vitamin B-12 deficiency include fatigue, shortness of breath, nervousness, jaundice, diarrhea, and numbness or tingling in the fingers and toes. Furthermore, a deficiency can cause anemia, vitamin B-12 neuropathy, a condition involving the degeneration of nerve fibers, and irreversible neurological damage.
Vitamin B-12 deficiency can also increase homocystieine (an anti-oxidant) levels. When it is increased, homocysteine is a nerve and vessel toxin, promoting mortality, cardiovascular disease (CVD), stroke, Alzheimer’s Disease, birth defects, recurrent pregnancy loss, and eye disorders. In addition, 20% of the people diagnosed with heart disease have elevated levels of homocysteine in their blood.
A study reported on VeganHealth.org found that vegans had the lowest B12 levels, followed by lacto-ovo-vegetarians, and then non-vegetarians. Conversely, it also reported that vegans had the highest homocysteine levels, lacto-ovo-vegetarians had the next highest, and non-vegetarians had the lowest levels of homocystein.
The study also concluded that although overall mortality was the same between vegetarians and non-vegetarians, vegetarians had 2.2 times the death rate from mental and neurological diseases as non-vegetarians as result of lower B12 levels.
Good sources of vitamin B12 for vegetarians are dairy products, organic eggs, ½ pint of milk (whole or 2%), a slice of vegetarian cheddar cheese, and a boiled egg.
Yogurt does not provide an adequate source of B-12 because the fermentation process in the manufacture of yogurt destroys much of the B12 present. Also, boiling milk can destroy much of the B12.
A range of B12 fortified foods are available for vegetarians. These include yeast extracts, Vecon vegetable stock, veggie-burger mixes, textured vegetable protein, soy milks, vegetable and sunflower margarines, and breakfast cereals.
To prevent elevated homocysteine levels in vegetarians who do not consume B-12 enhanced food, it is recommended that they supplement their diets with at least 10mg of B-12 a day.
Another reason to take supplements is because vitamin B-12 is a water soluble vitamin; however, unlike other water-soluble vitamins, it is stored in the human body. The body retains between 5mg and 12 mg of vitamin B-12, primarily in the liver and kidneys, and excesses are excreted in urine or in bile. Because vitamin B-12 can be stored in a person’s body, a deficiency may go unnoticed for years.
Finally, if you follow a vegetarian lifestyle, it is recommended that you have your blood checked to determine if there is a vitamin B-12 deficiency. If your doctor detects that you have a deficiency, he will provide additional information about the amount of B-12 you should take.