Yes, if you’re a vegan or a vegetarian, you can get proper amounts of iron from plant-based foods such as soy beans, tofu, dark green leafy vegetables, chia seeds, figs, and fortified breakfast cereal, but what happens with B12? Dietitian Allegra Burton, RDN, says it’s impossible to get vitamin B12–which is also essential for making red blood cells–from plant-based sources.
You still have a chance to get the adequate amounts of B12 if you’re a lacto-ovo vegetarian, because, as the name suggests, you can consume dairy products and eggs, which are excellent sources of B12. When it comes to those who follow a vegan diet, they should take a B12 supplement.
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