The Sweet Pea: Nutrition News You Can Use

by Kathy Early, from the September 2001 newsletter

Question: As a vegetarian, I eat no meat and only limited milk and rennetless cheese, and very few eggs. A friend showed me an article that worries me. The article says that vegetarians like me do not get certain B vitamins that are ONLY found in meat. True? What do I do? Thanks.

Most people who follow some type of vegetarian or vegan diet are frequently cautioned by friends and family about how their dietary practices may lead to health problems. A common concern is that people who do not eat meat or who eliminate all animal products are at risk for a variety of vitamin deficiencies. Deficiencies of any type should not be a problem for a vegetarian or vegan person if they consume enough calories and a wide variety of foods. Whether you choose to follow a lacto-ovo vegetarian eating style, or a totally vegan meal plan, either one is a healthy option if certain factors are kept in mind. For the lacto-ovo vegetarian, or a person who includes dairy and egg products but omits all flesh foods, there are not any nutrients that are at risk of being inadequately consumed, with good dietary variety. On the other hand, people following a vegan diet, or a diet free of all animal products, do need to keep some nutrients in mind when planning meals to ensure optimal nutrition.

It is true that vitamin B-12, the vitamin that was most likely referred to in the article you read, is only found in animal foods. Some people have heard that they get can get B-12 from plant foods, but B-12 is found in only negligible amounts in the soil remaining on plants, so this is not sufficient to maintain adequate B-12 status. People who consume a vegan or near-vegan diet should recognize that obtaining adequate amounts of B-12 is possible and just requires a little planning.

Vitamin B-12 is involved in protein and fatty acid metabolism, cell division, red blood cell formation and maintaining our nervous systems. The mineral cobalt is at the center of the B-12 molecule, so B-12 is sometimes also referred to as cyanocobalamin or cobalamin. Vitamin B-12 is stored in our liver and it usually takes a few years to deplete our liver stores.

B-12 deficiency most frequently occurs in the elderly non-vegetarian population and this is termed ‘pernicious anemia’ resulting in malformed red blood cells. Absorption of B-12 is dependent upon a chemical activated in our stomachs, called intrinsic factor. The strong acid environment of our stomach activates intrinsic factor and in some people stomach acid production diminishes with age, resulting in reduced absorption of B-12. When B-12 absorption is reduced, deficiencies may occur. Symptoms of a B-12 deficiency include tingling fingers and toes, weakness, confusion, changes in the surface and color of the tongue, and difficulty with balance. B-12 deficiencies are easily treated in individuals who lack the ability to absorb B-12.

Laboratory blood tests measuring “total serum B-12” or a B-12 carrier protein called “holotranscolbalamin II” can detect B-12 deficiency. Individuals who would benefit from getting their B-12 status checked include: those who have followed a vegan or near-vegan diet for more than 3 years; vegan women who are trying to conceive; anyone who has been experiencing tingling in their toes and fingers; and anyone who suspects they may not be obtaining adequate B-12. Infants do not have a large supply of B-12, so parents need to make sure they receive food sources of B-12. Breastfed infants will be provided enough B-12 as long as their moms have adequate B-12 stores.

Vitamin B-12 can be obtained in a vegan or near-vegan diet through supplementation and consumption of fortified foods. Foods that contain B-12 analogs, or compounds that resemble B-12 but do not function in the same way, are not reliable sources of B-12. Foods that may contain B-12 analogs include miso, tempeh, sauerkraut, seaweeds, algae and spirulina. Reliable vegan food sources of B-12 include: Nutritional yeast, Red Star T-6635+, fortified textured soy protein, fortified soy/rice milks and fortified breakfast cereals. Lacto-ovo food sources include eggs and dairy foods. When trying to determine if a food or supplement contains the right type of B-12, look for the words ‘cyanocobalamin’ or ‘cobalamin’ on the ingredients label.

If you feel that you do not consume enough B-12, supplementation is an option. The dietary reference intake (DRI) for adult (19 years and over) men and women is 2.4 micrograms per day. The DRI for pregnant or lactating women is 2.6 micrograms per day. These values are appropriate for nearly all of the healthy US population. However, people suffering from chronic or serious medical conditions should always check with their primary health care providers before beginning any supplementation program.

Rennetless cheese is a good source of B-12, as the term rennetless only refers to the way the cheese was made (without animal enzymes). This cheese-making method does not affect the nutritional content of the cheese.

Eliminating meat, dairy or any other (or all) animal products from your diet is a totally healthy option. Well-balanced vegetarian and vegan diets not only provide adequate nutrients, but they can also be nutritionally superior to their animal-based meal counterparts.

Thanks for the question! If you would like to submit a question to the Sweet Pea, you can email them to kearly@mail.wsu.edu or call 335-7412 and leave a message.

Kathy Early RD, LD is a registered and licensed dietitian with a particular interest in eating well and enjoying food.

Copyright: Copyright on articles, recipes and images are jointly held by the Moscow Food Co-op and the respective contributors, except were otherwise noted.

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