Diet & Vitamin B12

Vegetarians and Vegans are Prone to Vitamin B12 Deficiency: Health Experts
Indian population, with largely vegetarian food habit, is more prone to harbor deficiency of Vitamin B12.

While Vegetarian and Vegan diet has its own advantages, here's some disappointing news. According to health experts, following a pure vegetarian diet may result in Vitamin B12 deficiency which is becoming common amongst Indians. The important sources of Vitamin B12 are mostly animal products like meat, fish, poultry, eggs and also dairy items. Hence, Indians who are pure vegetarians or vegans (who don't eat any animal products, including meat, milk, cheese, and eggs) are highly prone to be Vitamin B12 deficient.
Healthy person who is a vegan or a vegetarian can get Vitamin B12 deficiency as he or she does not eat enough eggs or dairy products to meet the body's B12 needs.
Low dietary intake is an important cause, especially in vegetarians; malnutrition and poor absorption due to gastrointestinal causes is another important factor. It is important to note that, if one family member develops the condition, then it should be understood that the entire family eats the same food. They should also get themselves checked as the deficiency can be treated easily.

Deficiency of Vitamin B12 is higher among the Vegetarian Indians: As Evaluated by NIN [National Institute of Nutrition], India

  • Deficiency of Vitamin B12 can occur primarily as a result of insufficient dietary intake or poor absorption.
  • 630 apparently healthy subjects were assessed for Vitamin B12 deficiency.
Observations:
  • The overall prevalence of B12 deficiency was found to be 35%
  • Irrespective of age and gender, as envisaged, the B12 deficiency was higher in the vegetarians (54%) than the subjects consuming the mixed diet (31%)
  • Only 40% of the study population was meeting 70% RDA requirements of B12.
The findings of this study showed a higher prevalence of vitamin B12 deficiency in the apparently healthy vegetarian Indian in an urban setup across the various age groups

Food processing reduces the amount of
Vitamin B12 in food further

  • Nearly every food preparation process reduces the amount of Vitamin B12 in food.
    • In particular, processes that expose foods to high levels of heat, light, and/or oxygen cause the greatest nutrient loss.
    • It can also be "washed out" of foods by fluids that are introduced during a cooking process.
    • Typical Maximum Nutrient Losses (as compared to raw food)
VitaminCookCook+DrainReheat
Vitamin B1245%50%45%