A major concern for plant-based eaters is getting enough vitamin B 12.
B 12 is naturally found in animal products such as meat, fish, eggs and dairy. Vitamin B 12 is actually a bacteria, produced by microorganisms in the soil. Animals obtain this from consuming grasses and scratching and rooting through dirt. It's possible to obtain some B 12 from not washing all the dirt off your fresh picked veggies but who wants to eat dirt. According to the National Health and Nutrition Examination Survey one in every 31 adults in the US are deficient in vitamin B 12.
Common signs of B 12 deficiency are:
*Weakness, fatigue or low energy.
*Shortness of breath.
*Loss of appetite.
*Frequent bruising or bleeding.
*Numbness or tingling in hands or feet.
*Brain fog, memory loss, or confusion.
By eating enriched foods products such as fortified nutritional yeast, soy, cereals and meat substitutes and Nori seaweed, we can increase our uptake some. The best way to get enough is to take a supplement. B 12 has many forms and the most common are cyanocobalamin and methylcobalamin. "Cyano" is commonly found in supplements and energy drinks, however for our bodies to use it, it must be converted to "Methyl".
So it seems to supplement with a Methylcobalamin would be a better choice. 2000 mcg is the recommended weekly dose. Kris and I supplement weekly by taking a 1000 mcg quick dissolve chewable tablet every Saturday and Sunday along with a brazil nut.
They are easily found for a great price on Amazon.
If ignored a Vitamin B 12 deficiency can effect the whole body leading to permanent brain and nerve damage. By eating a mostly alkaline, hydrating diet full of fresh veggies, grains and fruit are intestines will stay clean and function properly.
I have mentioned "Happy Pear" before on the blog, but you have to check out the latest video on meal prepping for the week. They have some of the quickest and easiest recipes I have found.
Got to go for now... heading to Trader Joe's.
Have a great week.