What deficiencies are vegetarians at risk for?
Not Getting Enough Vitamin B12
For this reason, vegetarians have an increased risk of vitamin B12 deficiency ( 9 ). Vitamin B12 deficiency can cause fatigue, memory problems and numbness. It can also lead to megaloblastic anemia, a condition caused by having a lower-than-normal amount of red blood cells ( 10 ).
Are vegetarians more likely to be B12 deficient?
They found that 92% of the vegans they studied — those who ate the strictest vegetarian diet, which shuns all animal products, including milk and eggs — had vitamin B12 deficiency. But two in three people who followed a vegetarian diet that included milk and eggs as their only animal foods also were deficient.
Are vegans deficient in vitamin A?
Summary: Vitamin A and Beta Carotene for Vegans
Vitamin A is an essential nutrient, not found preformed in vegan food options (unless the food is fortified with vitamin A).
Do vegetarians suffer any deficiencies?
Vegetarians need to make sure they get enough iron and vitamin B12, and vegans enough calcium, iron and vitamin B12. Women are thought to be at particular risk of iron deficiency, including those on a vegetarian or vegan diet.
Why are vegetarians at risk of B12 deficiency?
Since vegetarians have a lower intake of vitamin B12 (B12) than non-vegetarians, they are at increased risk of developing B12 deficiency. The less animal products the food contains the worse the B12 status.
Why are strict vegetarians at risk of developing a vitamin B12 deficiency?
Many individuals who adhere to vegetarian diets and do not use vitamin B12 supplements can develop vitamin B12 deficiency, regardless of the type of vegetarian diet they consume. This is in part due to the fact that plant products do not naturally contain vitamin B12.
How do vegans get Vit A?
It’s important to eat a variety of fruit and vegetables, and vegans should include a really rich source of carotenoids in their daily diets, such as (orange) sweet potato, butternut squash, carrot or spinach. Dried apricots, kale, cantaloupe melon and spring greens also provide good amounts of carotenoids.
Do vegans need more vitamin A?
But the reality is that Vitamin A isn’t a rare nutrient, because it’s found in so many different plants and vegetables. Vegans don’t need supplements, and they certainly don’t need to go back to eating meat, fish, eggs, or dairy (these can be harmful!) to source their Vitamin A.
Can you get vitamin A from plants?
Plant sources of vitamin A include: mangos, papaya, many of the squashes, carrots, sweet potatoes and maize (but not the white varieties). Other good sources of vitamin A are red palm oil and biruti palm oil.