Vitamin B12 and D3 plays a vital role in any person’s health and especially for the people who are following a vegetarian diet. I call these vitamins as magic vitamins due to their importance. Any negligence in consuming them will straight affect the human body. Do you know that Vegetarian diets are naturally deficient in Vitamin B12 and D3? Non-vegetarian diets have enough supplements of these magic vitamins.
If you are frequently feeling tired, loss of appetite, low energy, have muscle pains or experience fatigue, shortness of breath then it indicates your body is lacking Vitamin B12 and Vitamin D3. If you are following a vegetarian diet, follow a thumb rule of including food rich in vitamin B12 and vitamin D3. Vitamin B12 cannot be produced from plant products and are directly or indirectly produced by bacteria or animals. As non-vegetarians consume meat and other animal related products they get enough vitamin B12.
Vegetarians should rely on dairy products like milk, cheese, yogurt, tofu, fortified cereals, fortified plant-based milk, nutritional yeast.
The recommended intake of Vitamin B12:
Toddlers-0.4 to 0.9 microgram/day
For 4 years to 14 years – 1.2 to 2.8 microgram/day
Adults – 4.0 microgram/day
Pregnancy – 4.5 microgram/day
Breastfeeding– 5.0 microgram/day+++
Vitamin B12 helps in increasing red blood cells. If red blood cells are decreasing then sufficient oxygen will not be supplied to the brain. Vitamin B12 deficiency also leads to a delay in growth, memory disorders. Seafood, meats, eggs, chicken are good sources of vitamin B12 and are consumed by non-vegetarian.
Proper intake of vitamin B12 helps in regulating the formation of red blood cells, the nervous system is protected, DNA is synthesized and enough energy is provided to the body. Like human beings cows also rely on plant foods but they get enough vitamin B12, how is this possible? Cows ferment their food, as they digest in the stomach and they get synthesized form of vitamin B12.
Sunlight provides us with the most natural form of vitamin D3. People who stay indoors are most affected by vitamin D3. Skin helps to produce vitamin D3 from the sunlight. Fatty fish, salmon, beef liver and egg yolk are considered a rich source of vitamin D3. These foods are not helpful to a vegetarian diet. Therefore, people following a vegetarian diet must take more and more precautions not to experience fatigue, weakness, muscle pain. They must try to include large amounts of food having vitamin D3. See more on why Vitamin D makes us obese?
Vegetarians must consume rich sources of vitamin D like sunlight, mushrooms, fortified cereals, fortified milk, soymilk, almond milk. Read more on vitamin rich diet and importance.
The recommended intake of Vitamin D:
Toddlers– 10 to 15 microgram/day
For 4 years to 14 years – 15 microgram/day
Adults – 15 to 20 microgram/day
Pregnancy – 15 microgram/day
Breastfeeding– 15 microgram/day
According to research people with minimum vitamin D are more prone to Alzheimer disease. Proper intake of vitamin D helps in reduces the chances of multiple sclerosis; it can avoid heart disease, prevent cold and flu, overcome depression and weight loss. Vitamin D helps in proper absorption of calcium and phosphorus and thus boost bone strength. Functioning of muscles can be enhanced. The greater immune system is also observed with a good intake of vitamin D. In many people, it is found that the risk of type 2 diabetes is reduced. Get more facts on Vitamins here.
Before the body uses vitamin D it is converted into 25-hydroxyvitamin D also known as calcidiol. To know the levels of vitamin D present in the body 25-OH vitamin D test is conducted. This test helps to know how much amount of vitamin D is present.