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vegans have impaired B12 metabolism, and every study of vegan vegans always exist, as this nutrient in its full-complex form is groups has demonstrated low vitamin B12 concentrations in the only found in animal fats,'* which vegans do not consume and majority of individuals.'' Several studies have been done, docu- more moderate vegetarians only consume in limited quantities due menting B12 deficiencies in vegan children—deficiencies which to their meatless diets. often have had dire consequences.” Additionally, claims are It is true that a limited number of plant foods, such as alfalfa, made in vegan and vegetarian literature that B12 is present in cer- sunflower seeds and avocado, contain the plant form of vitamin tain algae, in tempeh (a fermented soy product) and in brewer's D: ergocalciferol, or vitamin D2. Although D2 can be used to yeast. All of them are false, as vitamin B12 is only found in ani- _ prevent and treat the vitamin D deficiency disease rickets in mal foods. Brewer's and nutritional yeasts do not contain B12 humans, it is questionable whether this form is as effective as naturally; they are always fortified from an outside source. animal-derived vitamin D3 (cholecalciferol). Some studies have There are not real B12 vitamins in plant sources but B12 shown that D2 is not utilised as well as D3 in animals,” and analogues, these are similar to true clinicians have reported disappointing B12 but not exactly the same, and results using vitamin D2 to treat because of this they are not vitamin D-related conditions.” bioavailable.'* It should be noted Although vitamin D can be creat- here that these B12 analogues can ed by our bodies by the action of impair absorption of true vitamin . . . sunlight on our skin, it is very diffi- B12 in the body due to competitive True vitamin A, or retinol cult to obtain an optimal amount of absorption, placing vegans and and its associated esters vitamin D by having a brief foray in vegetarians who consume lots of . . . ' the sunshine. There are three ultra- soy, algae and yeast at a greater risk Is only found in animal fats violet bands of radiation that come for a deficiency." Q g from sunlight, i.e., A, B and C. Some vegetarian authorities claim and organs like liver. Only the "B" form is capable of that B12 is produced by certain fer- catalysing the conversion of choles- menting bacteria in the colon. This terol to vitamin D in our bodies,”! may be true, but it is in a form unus- and UV-B rays are only present at able by the body. B12 requires certain times of day, at certain lati- intrinsic factor from the stomach for tudes, and at certain times of the proper absorption in the ileum. Since year.” Furthermore, depending on the bacterial product does not have intrinsic factor bound to it, it. one's skin colour, obtaining 200-400 IUs of vitamin D from sun- cannot be absorbed.'* light can take as long as two full hours of continuous sunning.” A It is true that Hindu vegans living in certain parts of India do dark-skinned vegan, therefore, will find it impossible to obtain not suffer from vitamin B12 deficiency. This has led some to optimal vitamin D intake by sunning himself for 20 minutes a few conclude that plant foods do provide this vitamin. This conclu- times a week, even if sunning occurs during those limited times of sion is erroneous, however, because many small insects, their fae- the day and year when UV-B rays are available. ces, eggs, larvae and/or residue, are left on the plant foods these The current RDA for vitamin D is 400 IUs, but Dr Weston people consume, due to non-use of pesticides and inefficient Price's seminal research into healthy native adults' diets showed cleaning methods. This is how these people obtain their vitamin that their daily intake of vitamin D (from animal foods) was about B12. This contention is borne out by the fact that when vegan 10 times that amount, or 4,000 IUs.* Accordingly, Dr Price Indian Hindus migrated to England, they came down with mega- _ placed a great emphasis on vitamin D in the diet. Without vita- loblastic anaemia within a few years. In England, the food supply min D, for example, it is impossible to utilise minerals like calci- is cleaner and insect residues are completely removed from plant —_ um, phosphorus and magnesium. Recent research has confirmed foods.'® Dr Price's higher recommendations for vitamin D for adults.* The only reliable and absorbable sources of vitamin B12 are Considering that cases of rickets and/or low vitamin D levels animal products, especially organ meats and eggs.'’ Though pre- have been well documented in many vegetarians and vegans,” sent in lesser amounts than meat and eggs, dairy products do con- that animal fats are either lacking or deficient in vegetarian diets tain B12. Vegans, therefore, should consider adding dairy prod- (as well as those of the general Western public who routinely try ucts to their diets. If dairy cannot be tolerated, eggs, preferably to cut their animal fat intake), that sunlight is only a source of vit- from free-run hens, are a virtual necessity. amin D at certain times and at certain latitudes and that current That vitamin B12 can only be obtained from animal foods is dietary recommendations for vitamin D are too low, it is impor- one of the strongest arguments against veganism being a "natural" tant to have reliable and abundant sources of this nutrient in our way of human eating. Today, vegans can avoid anaemia by tak- daily diets. Good sources include cod liver oil, lard from pigs that ing supplemental vitamins or fortified foods. If those same peo- were exposed to sunlight, shrimp, wild salmon, sardines, butter, ple had lived just a few decades ago when these products were full-fat dairy products and eggs from properly fed chickens. unavailable, they would have died. AAVTLE HA. Tha hada True vitamin A, or retinol and its associated esters, is only found in animal fats and organs like liver. MYTH #4: The body's needs for vitamin A can be entirely obtained from plant foods. True vitamin A, or retinol and its associated esters, is only found in animal fats and organs like liver.” Plants do contain beta-carotene, a substance that the body can convert into vitamin A if certain conditions are present (see below). Beta-carotene, however, is not vitamin A. It is typical for vegans and vegetarians MYTH #3: Our needs for vitamin D can be met by sunlight. This is not really a vegetarian myth per se, but it is widely believed that one's vitamin D needs can be met simply by expos- ing one's skin to the Sun's rays for 15 to 20 minutes a few times a week. Concerns about vitamin D deficiencies in vegetarians and APRIL — MAY 2002 NEXUS ¢ 25 www.nexusmagazine.com