I never think about my diet, mostly eat beans and rice, random stir fries, dhals and burritos and oats . Only supplement b12. In my 30s, perfect levels across the board and am a distance runner. Actually I had to stop supplementing b12 as it was too high for a while (many foods are enriched).
You are spreading misinformation. There’s massive amounts of iron, protein, and calcium in random veggies and lentils. Vitamin D you get from being outside like everyone else.
Lol read that paper. It’s literally “we have no evidence but this might be a thing?”.
the “normal” range for b12 is huge, deficiency is terribad, it comes from microbes in soil but we wash shit now. Sooooo many foods are already enriched out of caution (including animal products), b12 measurements are shit in general so data are crap, the liver stores years which further complicates things. There is good data on lower levels in plant base diets, there is good data on deficiency in poor people with shit diets and insane people with bonkers diets (frutarians etc). The scientific consensus is suppliment it because in general the body regulates itself well when given excess (unlike say b6) and deficiency is bad. That stands for basically everyone.
Likewise with other stuff, it’s all basically “idk this might be a thing so maybe pay attention?” it comes from a place of abundant caution. The same way every paper ends with “erm so yeah but maybe we need to study more?”. Also most nutrition science is junk (magical d3 anyone?) and most nutrition scientists have anti vegan biases.
I never think about my diet, mostly eat beans and rice, random stir fries, dhals and burritos and oats . Only supplement b12. In my 30s, perfect levels across the board and am a distance runner. Actually I had to stop supplementing b12 as it was too high for a while (many foods are enriched).
You are spreading misinformation. There’s massive amounts of iron, protein, and calcium in random veggies and lentils. Vitamin D you get from being outside like everyone else.
I’m parroting what health experts in the US and overseas advise to anyone that’s considering going vegan. B12 in particular is a pain point.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10030528/
Lol read that paper. It’s literally “we have no evidence but this might be a thing?”.
the “normal” range for b12 is huge, deficiency is terribad, it comes from microbes in soil but we wash shit now. Sooooo many foods are already enriched out of caution (including animal products), b12 measurements are shit in general so data are crap, the liver stores years which further complicates things. There is good data on lower levels in plant base diets, there is good data on deficiency in poor people with shit diets and insane people with bonkers diets (frutarians etc). The scientific consensus is suppliment it because in general the body regulates itself well when given excess (unlike say b6) and deficiency is bad. That stands for basically everyone.
Likewise with other stuff, it’s all basically “idk this might be a thing so maybe pay attention?” it comes from a place of abundant caution. The same way every paper ends with “erm so yeah but maybe we need to study more?”. Also most nutrition science is junk (magical d3 anyone?) and most nutrition scientists have anti vegan biases.
Add nutritional yeast to your food for a rich umami note and plenty of B12.
As a meat eater, I still buy nutritional yeast just for sandwiches and popcorn. The stuff is delicious!