lately also looking at Iron deficiency anemia. as like got experience some of the symptoms, mostly shortage of breath. have to eat more Spinach with Vitamin C for better absorption. as iron not so easy to absorb in vege.
Symptoms and signs
Iron deficiency anemia is characterized by pallor (reduced amount of oxyhemoglobin in skin or mucous membrane), fatigue and weakness. Because it tends to develop slowly, adaptation occurs and the disease often goes unrecognized for some time. In severe cases, dyspnea (trouble breathing) can occur. Unusual obsessive food cravings, known as pica, may develop. Pagophagia or pica for ice is a very specific symptom and may disappear with correction of iron deficiency anemia. Hair loss and lightheadedness can also be associated with iron deficiency anemia.
Other symptoms and signs of iron deficiency anemia include:
- Anxiety often resulting in OCD type compulsions and obsessions
- Irritability or a low feeling
- Angina
- Constipation
- Sleepiness
- Tinnitus
- Mouth ulcers
- Palpitations
- Hair loss
- Fainting or feeling faint
- Depression
- Breathlessness on exertion.
- Twitching muscles
- Tingling, numbness, or burning sensations
- Missed menstrual cycle
- Heavy menstrual period
- Slow social development
- Glossitis (inflammation or infection of the tongue)
- Angular cheilitis (inflammatory lesions at the mouth's corners)
- Koilonychia (spoon-shaped nails) or nails that are weak or brittle
- Poor appetite
- Pruritus (Itchiness)
- Dysphagia due to formation of esophageal webs (Plummer-vinson syndrome).
- http://en.wikipedia.org/wiki/Iron_deficiency_anemia
What Every Vegan Should Know about Vitamin B12
Very low B12 intakes can cause anemia and nervous system damage.
To get the full benefit of a vegan diet, vegans should do one of the following:
B12 is an exceptional vitamin. It is required in smaller amounts than any other known vitamin. Ten micrograms of B12 spread over a day appears to supply as much as the body can use. In the absence of any apparent dietary supply, deficiency symptoms usually take five years or more to develop in adults, though some people experience problems within a year. A very small number of individuals with no obvious reliable source appear to avoid clinical deficiency symptoms for twenty years or more. B12 is the only vitamin that is not recognized as being reliably supplied from a varied wholefood, plant-based diet with plenty of fruit and vegetables, together with exposure to sun. Many herbivorous mammals, including cattle and sheep, absorb B12 produced by bacteria in their own digestive system. B12 is found to some extent in soil and plants. These observations have led some vegans to suggest that B12 was an issue requiring no special attention, or even an elaborate hoax. Others have proposed specific foods, including spirulina, nori, tempeh, and barley grass, as suitable non-animal sources of B12. Such claims have not stood the test of time.
In over 60 years of vegan experimentation only B12 fortified foods and B12 supplements have proven themselves as reliable sources of B12, capable of supporting optimal health. It is very important that all vegans ensure they have an adequate intake of B12, from fortified foods or supplements. This will benefit our health and help to attract others to veganism through our example.
http://veganhealth.org/articles/everyvegan
It can be hard to spot a Vegan Vitamin B12 deficiency. Why? Because enough B12 can be stored in the liver to last 3-6 years. So, for instance, if you went vegan 5 years ago, but haven't been paying any attention to your B12 intake to replenish those stores, you could be on your way to a harmful deficiency. And by the time you notice, it could be too late.
But there's no time like the present to take the bull by the horns and pay attention to what your body needs.
So, please be conscious of your Vegan Vitamin B12 intake. A Vitamin B12 deficiency is nothing to mess around with. It can lead to anemia, constipation, weakness, loss of appetite, weight loss, depression, confusion, dementia, poor memory, soreness of the mouth or tongue, and irreversible nerve damage (such as tingling and numbness in the hands and feet), among other symptoms.
(Of course, many of these can be caused by other medical conditions, so if you have any of these challenges, be sure to speak to your physician about your concerns.)
http://www.vegancoach.com/vegan-vitamin-B12.html
Myths and Facts about Vitamin B-12
Most of us know that vegetarians live longer, and have less cancer, heart disease, and risk of stroke. Vegetarian (including vegan) meals supply adequate amounts of all the nutrients that we need - with the possible exception of Vitamin B-12, which is important for making red blood cells and maintaining the nervous system.
Vitamin B-12 is an essential vitamin that is only produced by microorganisms such as bacteria, fungi and algae; animals and plants cannot synthesize B-12 (animals are B-12 sources to non-vegetarians because animals ingest microorganisms). Unwashed vegetables may also contain significant sources if they are contaminated with B-12 containing bacteria. However, in developed countries where vegetables are washed during harvest, these bacteria are easily lost.
Vitamin B-12 requirements are small. The Recommended Daily Allowance is 2 micrograms (mcg), and experts believe that 1 mcg/day may be sufficient 1. Deficiency is rare, since our bodies typically store several years' worth of B-12, conserving it by reabsorbing it from our waste. By far the most common B-12 problem isn't lack in the diet, but inability for a small number of people to absorb it due to enzymatic deficiencies; these people may receive periodic B-12 injections. You should see your doctor if you feel that you may have a B-12 deficiency.
| Requirements are small, deficiency is rare ... Sources include enriched cereals, fortified soymilk, supplements, and fortified nutritional yeast |
Lacto-ovo vegetarians who eat a variety of foods have no problem meeting all of their vitamin needs, including B-12. Lacto-vegetarians also have little difficulty getting B-12 in their diet. However, vegans may be deficient in B-12 if they are not making a conscious effort to include a regular, reliable source of B-12 in their diet.
Many foods once popularly thought to contain B-12 do not in fact contain it, or contain only analogs that resemble B-12 but have no biological activity and actually inhibit B-12 absorption. The following either contain no B-12 or contain B-12 analogs 2:
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Reliable sources of B-12 can easily be found in many enriched breakfast cereals, fortified soymilk (such as Eden Soy Extra), some meat analogues, and all common multivitamin supplement tablets (look for it by its chemical name of {it}cyanocobalamin{/it}). Fortified nutritional yeast is also an excellent source, such as Red Star T6635 (one tablespoon provides 4 mcg). These products can be readily found in local whole foods stores, such as Harmony Farms, Wellspring Grocery, and Weaver Street Market.
http://www.trianglevegsociety.org/grapevine/v11_1/b12.html
ps: yea, think i'm ok. as i'm incline toward Lacto-ovo. :)
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