Pregnant women should aim for mcg per day, while those who are breastfeeding are recommended to further increase their daily intake to mcg per day Iodine levels in plant foods depend on the iodine content of the soil in which they were grown.
For instance, food grown close to the ocean tends to be higher in iodine. The only foods considered to have consistently high iodine levels are iodized salt, seafood, seaweed, and dairy products, which pick up iodine from solutions used to clean cows and farm equipment.
Half a teaspoon 2. Vegans who do not want to consume iodized salt or eat seaweed several times per week should consider taking an iodine supplement. Iodine plays an important role in your thyroid function and metabolism.
Vegans not getting enough iodine from seaweed or iodized salt should consider taking an iodine supplement. That said, certain nutrient requirements may be difficult to achieve through diet and fortified foods alone. All vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. For a healthy vegetarian or vegan diet, make sure you avoid these 12 pitfalls.
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Health Conditions Discover Plan Connect. They can get this by taking one supplement of the same dosage or eating fortified foods with at least 3 micrograms of B12 several times a day. A weekly supplement of 2, micrograms should also do the trick. Some believe that unwashed organic produce like mushrooms grown from Brich soils are good vegan sources of B Unfortunately, according to Healthline , there is no scientific evidence that this belief is actually true.
As far as we can tell, the only foods that contain enough plant-based sources of vitamin B12 are different kinds of fortified plant-based milk , fortified cereals, some mushrooms, tempeh, algae , seaweed, and nutritional yeast. These supplements are inexpensive, highly-rated, and offer a large dose of the vitamin that everyone needs. If you're unsure what your correct dosage of B12 should be, please contact your doctor or dietitian.
It is used in sushi and may be a healthy and simple snack on its own. Like nori, some mushrooms , including shitake, contain vitamin B The levels are relatively low, however. You would need to consume about 50 grams of dried shitake mushrooms to meet your daily requirements of vitamin B Try adding mushrooms that contain B12 into your cooking for a tasty lunch or dinner for an extra B12 boost.
Consuming vitamin B12 is essential to your diet. Vitamin B12 contributes to vital functions in your body, including:. Your daily intake of vitamin B12 should be around 2. Children require less vitamin B For example, an infant between 7 and 12 months requires only 0.
A child between 4 and 8 years old needs only 1. One review of 18 studies found that B12 deficiencies were more common among particular populations, as follows:.
Common complications and conditions caused by a deficiency of B12 include anemia, neurological disorders, and the inability for cells to divide. If you do not have enough vitamin B12 in your body, you may also experience the following symptoms:.
If you experience these symptoms, talk to your doctor. Your doctor may need to perform some tests to determine if your B12 levels are normal. Vegetarians and vegans should always be mindful of their B12 intake. This is a vitamin that is very important to the body and may be lacking in those who do not eat meat. You can get vitamin B12 from animal-derived foods like dairy and eggs or from fortified foods. Mushrooms and algae can even cover your B12 intake on some occasions. Make sure you discuss ways to add B12 into your diet with your doctor and get your levels monitored regularly to maintain optimal health.
You may decide to take a supplement to make sure you get enough vitamin B These are available to purchase online. Some good choices for B include:. While seaweed, algae, and certain mushrooms all contain vitamin B, they are not reliable sources because they do not act the same way in the human body.
A vegetarian should be sure to consume enough of the following foods on a regular basis. It is vital to understand how much vitamin B these foods contain:. Fortified cereals are a good choice as they have high bioavailability. This means that the vitamin B does not have to break down before the body absorbs it.
Nutritional yeast is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor. Nutritional yeast can be added to cooked meals or sprinkled on food and snacks.
It is available to buy online. Because vegans avoid all animal-derived products, they may rely on vitamin B fortified foods, such as certain breakfast cereals and nutritional yeast. Plant foods do not produce vitamin B, so it is vital that vegans find alternative sources of vitamin B12 to remain in the best health. It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B For those who are already B deficient, supplemental B in the form of capsules or injections may be required.
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