Vegan Diets and the Dangers That Can Evolve Through Improper Planning

For many dieters, a vegetarian diet has helped to maintain a healthy weight by eliminating meat in the diet. Others partake a vegetarian lifestyle for moral reasons and dieting has nothing to do with their decision to eliminate meats from their diet. Regardless of the reason, studies show that by the year 2005, there were roughly twenty-five million vegetarians in the United States.

A vegetarian diet can be a very healthy way of life, but taken a step further some people have undertaken a more extreme diet called a "vegan diet" which contains no food of animal origin at all. Generally a vegan diet consists of a mixture of fruit and vegetables, whole grain cereals, pulses, and nuts.

Because vitamin B12 is found in most animal products, meat, fish, eggs, and butter, people who follow a vegan diet need to plan accordingly to ensure they are getting enough in their diet. Vitamin B12 is a crucial part of a balanced and healthy diet. It helps with brain function and provides energy.

Vegan Diet Dangers

Scientists reveal that adhering to a strict vegan diet can lead to a dangerous side-effect called vitamin B12 deficiency. The most crucial function of vitamin B12 is the formation of red blood cells within the body and the upkeep of a healthy nervous system. With proper planning, vegan diets may not lack the needed B12 nutrients, but researchers warn that without forethought, a vegan diet participant may suffer from insufficient B12 vitamins. In fact, the threat is so sever that if a baby is deprived of nutrients that have B12 vitamins, they can suffer from retarded growth, rickets and even nerve damage. A study conducted by Swedish participants revealed that of people seventy-five years and older, more than half of the elderly who were diagnosed with dementia and Alzheimer's type dementia also had low levels of vitamin B12.

The Need for Vitamin B12

Vitamin B12 is needed for cell division and blood formation. Neither plants nor animals make vitamin B12. Bacteria are responsible for the production of vitamin B12. Animals receive their vitamin B12 from eating foods that consist of vitamin B12 nutrients, and then the animal in-turn becomes a source of vitamin B12. Plant foods do not contain vitamin B12, except when they are tainted by microorganisms or have vitamin B12 incorporated into them.

Vitamin B12 is Composed of What?

Vitamin B12 is a chemically complex vitamin. The foundation of vitamin B12 consists of corrin ring, which is the core of the mineral. Vitamin B12 cannot be manufactured without bacteria, which has a precise balance of enzymes required for its production.

Symptoms of B12 Deficiency

There are numerous symptoms of vitamin B12 deficiency which can signal to us that a person is afflicted with this dangerous ailment. They include constipation, loss of appetite, weight loss, anemia and fatigue.

Vitamin B12 Supplements That Are Often Used in Vegan Diets

Scientists recommend that people who follow a vegan diet may need to find healthy alternatives for eggs and dairy products in order to be sure that their menu includes enough B12 vitamins. The following suggestions are listed as healthy alternatives. These items may be used when planning a meal or cooking.

As an alternative to cow's milk, researchers recommend soy milk, rice milk or almond milk. As an alternative to cooking with butter, one can instead use olive oil, vegetable broth, wine or fat-free cooking spray. Cheese alternatives are easily found in the form of soy cheese or nutritional yeast flakes. Eggs, which are an important source of vitamin B12, can be replaced with commercial egg alternatives which is a product made of potato starch. Tofu and flaxseed are additional egg alternatives that are a healthy replacement. Most of these items can be found in the health food section of major grocery stores.

What About Vitamin Supplements?

Nearly 30,000 dietary supplements that are sold and marketed today have not undergone the extensive scientific testing which is needed to confirm their safety and efficiency. Vegans are recommended to ensure their diet includes foods fortified with vitamin B12 by eating healthy, natural alternatives, rather than taking a vitamin supplement alone. A wide variety of B12 fortified foods are available.

What Can I Do?

Any diet plan should be well planned with the assistance of a licensed dietary professional. There are many unregulated dietary professionals who are well trained, however, for the purpose of vegan diet planning, it is recommended that you consult with a professionally-regulated dietician who is educated by the American Dietetic Association. A consultation with a professionally-trained dietician who knows the dangers of vitamin deficiency is a great starting point. The goal is to prevent B12 deficiency in your vegan diet so that, if are committed to a vegan diet, you can maintain your diet goals without damaging your health.

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