May 9, 2021 Blogja.net

How Vegans Can Meet B Vitamins Requirements?

Things can be a bit more challenging for vegans, if they want to balance their nutritional intake. Insufficient vitamin B intake could cause people to get stressed and feel a bit off balance. It’s true that vitamins can affect our emotional state, as well as our physical conditions. B vitamins are essential for our immune system, digestion system, hormonal balance, central nervous system, blood, tissue, muscle, bone and skin.

  • Vitamin B1 (Thiamine): Vegans can get thiamine from oatmeal, rye, brown rice, sunflower seeds, oranges and asparagus. Typical vegan diet is typically low in vitamin B1 level. The RDI (Recommended Daily Intake) is about 1.5mg each day. Thiamine is essential for our central nervous system, brain and heart.
  • Vitamin B12 (Riboflavin): Leafy greens, nuts, mushrooms, yeast and soybeans are rich in vitamin B12. RDI for adult is 1.3 mg. Vitamin B12 is essential to turn carbohydrate, proteins and fats into usable fuel.
  • Vitamin B3 (Niacin): You can get vitamin B3 from fungi, nuts and various vegetables. The adult RDI is around 15 mg. Niacin is essential for regulating hormonal balance, controlling cholesterol level, removing toxins and maintaining digestive system.
  • Vitamin B5 (Panthothenic acid): You can get vitamin B5 from royal jelly, cereals and legumes. It is beneficial for maintaining the health of our nervous cells, muscles, blood and skin. It also has a key role in fighting allergies and maintaining metabolism of food, The adult RDI of vitamin B5 is 5mg.
  • Vitamin B6 (Pyridoxine): Vitamin B6 is present in an inactive form in plants and it needs to be converted by our liver into a usable form. A good source of pyridoxine is potato skins and legumes, so you should eat your potato whole. For vegans who have deficient liver, they should take vitamin B6 supplement that contains pyridoxal-5-phosphate, which is derived from animal sources. This could be controversial for some diehard vegans, but ensuring health and good physical condition should be the top priority. Vitamin B6 is important to keep your skin and heart healthy. It also aids the immune system and boosts the production of red blood cell.
  • Vitamin B7 (Biotin): Vegans can get vitamin B7 from fruits and nuts. For lacto-ovo vegetarians, egg yolk could provide them with ample biotin. Vitamin B7 is essential for amino acids metabolism, production of fatty acids and overall cell growth. Regular consumption of vitamin B7 could help to maintain your blood sugar level.
  • Vitamin B9 (Folate): Vegans can get vitamin B9 from whole grain breads, fortified cereals and leafy greens. Adult RDI of vitamin B9 is 400mcg. Folate is essential for preventing anemia by ensuring production of red blood cells.

Although you can get a lot of nutrients from supplements, food is still the best source. Food contains not only vitamins, but also minerals, antioxidants, dietary fiber and other substances that are beneficial for our body. Only in special cases that vegans need supplements, if they are able to manage their diet well and plan for the future.

Related Posts

How to Prevent Flu?

March 9, 2019

March 9, 2019

Flu is a relatively common disease and millions people get it. In fact, many of us have flu at least...

Benefits of Dance in Your Healthy Lifestyle

February 4, 2019

February 4, 2019

Dancing is a recreational activity, but it’s also a form exercise that keeps your body active and healthy. Most forms...

7 Undeniable Causes of Mental Illnesses

August 10, 2017

August 10, 2017

      We can’t be 100% sure about the causes of most of the mental disorders but we can...

Mountain Hiking: What First-Timers Need to Know

November 1, 2019

November 1, 2019

There are studies that would prove hiking is good for both our mental and physical well-being. Hiking may be a...

Muay Thai Fitness for Loss Weight is a Heart-Healthy Exercise for Men

September 16, 2019

September 16, 2019

Why is it that most doctors recommend increasing our levels of physical activity? This recommendation is common in almost any...

How to Know If You Are Mentally Ill? 6 Common Signs

August 10, 2017

August 10, 2017

Every one among five could get mentally ill and that One could be your friend, colleague or even a family...

What Are The Three Categories Of Surgical Instruments?

August 30, 2019

August 30, 2019

When one thinks of surgery, the usual picture involves a team of doctors hunched over an unconscious patient, deeply engrossed...

Recovering When You’re Sick

March 24, 2021

March 24, 2021

Being ill is never fun, and once you’re past the worst of it, a long recovery period can make you...

What is a Clinical Pilates?

March 28, 2019

March 28, 2019

Is there a person who is healthy enough so they don’t have to get any exercise? Even though there probably...

Maximising Your Fertility

July 26, 2019

July 26, 2019 2

Trying to get pregnant isn’t always as easy as you’d like. For all the effort you may have put into...

Is Tap Water Safe?

March 10, 2019

March 10, 2019

In many developed countries, people often directly drink tap water. However, there are frequent concerns about whether tap water is...

How Busy Professionals Can Lose Weight

February 15, 2019

February 15, 2019

Busy professionals often don’t have the proper eating habit and they could be inclined to just grab anything available in...

Health Benefits of Herbal Detox

February 2, 2019

February 2, 2019

Modern lifestyle introduces plenty of toxins into our body from processed food to home cleaning products. Various pollutants and toxins...

6 Quick Workout Routine When You Don’t Have Enough Time

January 8, 2020

January 8, 2020

This new year, you should make more effort to build up your body and have a better physical state. A...

What You Should Learn From Japanese People When Reducing Body Weight?

March 3, 2019

March 3, 2019

It’s a common assumption that people in Japan don’t get fat. When we check a bit further, we can see...

Comments
Leave a Reply

Your email address will not be published. Required fields are marked *