November 11, 2014
by Mark DeNicola
There are two common criticisms that vegetarians and vegans are accustomed to hearing on a regular basis from those who either disagree or refuse to accept their dietary choice.
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The first is the famous protein myth, which centers around the idea that without meat in their regular diet vegans and vegetarians are bound to be protein deficient. Although many meats are widely recognized as a great source of protein, there are way more non-meat related protein packed options, many of which outperform popular meats in a per serving protein content comparison (find out more HERE, HERE or HERE).
The second is the argument centered around the all important nutrient B12, and for good reason as numerous studies have been done showing that it can be substantially harder – if not impossible – to come by in a vegetarian or vegan diet. It’s this subject that I would like to center this article around, to help us all better understand B12, why we all need it and why so many of us are lacking it, regardless of whether or not we eat meat regularly.
What Exactly Is B12?
Vitamin B12 is a nutrient that helps to keep the body’s nerve and blood cells healthy, all while helping to make DNA -the genetic material in all of our cells. B12 is essential in preventing megaloblastic anemia which can make people feel both tired and weak.(2) The daily suggested intake of B12 varies based on age, but ranges from 0.4 – 2.8 mcg.
Traditionally B12 can be found in a variety of fish, – such as mackerel, clams and crabs – eggs, certain dairy byproducts and fortified soy products amongst several other things found in a conventional diet.(3) Since B12 is not found in any non-fortified, plant-based foods the commonly held belief is that animal-derived foods are the only true source of this essential nutrient.
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