Foods often touted to be rich in vitamin B12 include unwashed organic produce. Mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast.
Some believe vegans who eat enough of the right plant foods don’t need to worry about deficiency. สมัคร UFABET
However, there is no scientific basis for this belief.
Several studies show that while anyone can have low levels. Vegetarians and vegans have a higher risk of deficiency. This seems especially true for vegans who are not taking any supplements.
Vitamin B12 is important for many bodily processes. Including protein metabolism and the formation of oxygen-transporting red blood cells. It also plays a crucial role in the health of your nervous system.
Too little vitamin B12 can lead to anemia and nervous system damage. As well as infertility and bone and heart disease.
The daily recommended intake is 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding.
The only scientifically proven way for vegans to reach these levels is by consuming B12-fortified foods or taking supplement. B12-fortified foods commonly include plant milks, soy products, breakfast cereals, and nutritional yeast.
Some plant foods seem to contain a form of vitamin B12 naturally. But there’s still debate on whether this form is active in humans.
What’s more, no scientific evidence supports depending on unwashed organic produce as a reliable source of vitamin B12.