Anas blog
Tuesday, March 19
Today I will speak about B12 and its importance for people who follow a vegan diet.
The human body requires vitamin B12 and getting it from a plant-based diet is a challenge. Vitamin B12 is generally found in all animal foods except honey. In other countries, you can see that vegan food is often fortified with B12, e.g. nut milk, cereals, spreads. If you follow the plant-based diet you have to eat either fortified food a few times a day or get a B12 supplement.
It is said that B12 exists in some plant-based products, such as nori (see the nori roll recipe below), spirulina, chlorella, nutritional yeast. But research demonstrated that people on a vegan diet are still at high risk to develop B12 deficiency.
The body needs B12 in small quantities. When a person starts a plant-based diet, the body takes it from reserves and B12 deficiency can become obvious after a few months or even years. Lack of this vitamin may cause anemia, damage nervous system, one can feel a lack of energy, dizziness, visual and memory deterioration.
Along with vitamin B12, pay attention to Vitamin D, Omega 3, iodine, iron, calcium, zinc.
I was pretty sure that I was getting sufficient B12 from my plant-based diet. A few months ago I did a blood test specifically on B12 and I was diagnosed with its deficiency. Although, in general, I am against taking medicines and tablets, I started taking a B12 supplement.
If you are vegan and reading this note, I want to hear your experience - have you done a blood test on B12? Do you have its deficiency? Are you taking any supplements? If yes, what kind, which brand?
May you be healthy and happy.
Love
Ana
Today's recipe:
Nori rolls
Nori sheet (cut in two)
Lettuce
Julienned carrot, zucchini, bell pepper, cucumber, avocado or pineapple
Sprouts or microgreens
Himalayan salt
Sesame seeds
Tamari or other soy sauce
Take a nori sheet and cut in two, place lettuce and veggies. Add some sprouts or microgreens. Sprinkles some salt and sesame seeds. Roll the nori and close with wet fingers. Dip in soy sauce and enjoy.
