Vitamin B

Vitamin B is found mainly in meat, so its quite hard for the vegan and vegetarians ! It is only found as an additive to foods.

After being mainly vegetarian for 20 years (I eat some fish), I found that I had no Vitamin B left in my body (you have to test for this!). Apparently your body finds it difficult to absorb after a long period of time, as you have not regularly eaten it. It is a lot easier now, with the fortified foods to include it.

Some people will need a top of from injections, but you can ensure you do not run out and include it in foods now.

Basically, its like oil in a car, only a small amount is used by the body and the levels do not normally drop, but you need to top it up every now and then!! So if you are a vegan or veggie, or do not eat much meat, you need to consider foods to include this.

Vegan cheese, cereal, marmite and malt extract all include Vitamin B.

• It is also in whole grain (brown rice, barley and millet)
• Eggs, milk and cheese
• legumes, beans and lentils
• sunflower seeds and almonds
• broccoli and spinach
• citrus fruit, avocados and bananas

Generally the differing B vitamins are found together.

Signs of deficiency differs for each type of B vitamin, but some main ones include: Anaemia, dermatitis, ulcers, numbness in the hands or feet, confusion, depression, mood changes, forgetfulness, poor muscle coordination.

So spread that marmite thick on your toast and keep eating a varied diet.