Vitamin B12
Vegetarians get asked a lot about their B12 consumption. Natural sources are meat derived, but supplements can be taken that are not meat-based.
You need B12 to make red blood cells and nerves. Normal neurological function is compromised if you are lacking in this essential vitamin.
The Washington Post reported:
“Low levels of B12 can cause short-term fatigue, slowed reasoning and paranoia, and are associated with depression.”
Recommended Daily Allowance: 2.4 mcg per day for adults
Food sources of B12:
- Rainbow trout (1 fillet): 9 mcg
- Sockeye salmon (3-oz. fillet): 17.6 mcg
- Swiss cheese (1 / 8 cup): 4.4 mcg
- Mozzarella cheese (1 / 8 cup): 3.0 mcg
- Tuna, in water (3.5-oz. can): 2.5 mcg