I've been vegan for about 3 years now and had a few blood checks to figure out what was causing fatigue and occasional headaches. I started working out quite actively (4-5 times a week) 2 years ago and I hadn't adjusted my diet accordingly. Turned out I needed way more protein and iron, but had plenty of B12 because of vegan meat replacements. I now use some supplements and adjusted my cooking to involve more things like beans, lentils and I swapped from processed vegan meat to things like tofu/seitan.

@Truth Seek Is this the latest anti-vegan meme, like being vegan will make all your teeth fall out? I'll accept the opinion of medical science before some anonymous troll on Youtube, thanks.

@Truth Seek Go read some medical science. Iodine: a Critically Important Nutrient.

when people talk about nutrition they must be very careful how they present things. I have been b12 deficient in b12 for years on an omnivore diet. I always went to the doctor and there wasn't one who thought it could be a lack of b12... only when I changed my diet to vegetarian did I read about b12 and since then I checked my blood levels and saw it was very low. now I take a supplement and the values ​​are stable and I have no more symptoms. So vegans aren't the only people in danger when it comes to b12....coline you can find it in tofu, soy milk, quinoa, broccoli, peanut butter... omega 3's exist in chia and flaxseeds. .. they would be much more sincere and help people more if they researched and found alternatives. supplements should only be used if food or body absorption fails.

@Alexander Barrientos easy has that. Heme iron is not that healthy as well...

​@Sara If you are talking about iron, or non-heme iron, then sure it doesn't absorb good by itself. It's better absorb with a high vitamin c food.

@Madame Versiera Ah, so you are deluded.

I've been vegan for nearly 7 years now and my bloods have recently come back with absolutely nothing wrong with them (I had a blood test because my resting heart rate was significantly low for someone who doesn't do a lot of intense exercise). Over the last two or so years I've started to take a multivitamin, but otherwise have not experienced any health downsides to it, however we're all different. The important thing is to listen to your body, visit the doctor when things don't seem right, and to keep your diet varied and full. Yes it's vegan to just eat pasta with passata but it's not healthy nor is it sustainable. Experiment and work out what's best for you, and regularly check in with yourself if something needs to change. Make sure to find good protein sources you like, try out some of those vegan substitute meats if you want to (or can afford to!), and buy foods that are fortified in B12 and other vitamins you can't get so easily.

@Ma Tara You can show the harmful effects of any diet though 😂

@Ma Tara yes you do

My mom is not statistically significant or peer reviewed but her experience has had real significance among her circle of friends and family. 2 1/2 years ago, my 80 year old mother finally had a follow up appointment with her physician which was delayed for months because her doctor has been in charge of treating Covid patients in the hospital and in nursing homes and was not able to meet with her. She had a full blood panel taken for this visit and her doctor was astounded at the progress she had made during the last year. She is now no longer diabetic and she was instructed to stop taking insulin after having been on it for 12 years. Her doctor also praised her kidney function which has never looked better. Also, she couldn't believe that her total cholesterol was only 139, with LDL of 67, HDL of 60, and triglycerides of 82 which is a big improvement for her. According to the Framingham Heart Study, these numbers mean that she is virtually "heart attack proof" as many plant based doctors have noted. Her physician (Johns Hopkins med school grad) mentioned that she is reconsidering the diet for her family based on this experience. She also asked my mom to share her experience with our community after the pandemic. All of these results are exactly what I had hoped would occur. Here is the menu that I had developed for her to try to mimic what she was used to eating -> GSP Mother's Menu - While this menu is not a pure whole foods plant based diet, it appears to be health promoting enough to work for her. I plugged her bloodwork test values into the Levine Biological Age Calculator and she has aged minus 15 years during the last 3 years. I joke with her that she may be required to give up her Social Security benefits if she keeps going like that. My understanding is that low carb diets are a workaround that do not address the root cause of diabetes which is excess intramyocellular lipids (also fatty liver/pancreas) and the resulting insulin resistance. Excess saturated fats and refined sugar/flour are the most common cause of this metabolic system failure. Unless a person can eat whole food complex carbs again without a prolonged spiking of their blood sugar, type 2 diabetes has not been reversed. ps - She was able to get off of all blood pressure medications after 3 years, tapering off so as not to over-medicate which is dangerous because it can deprive tissues of necessary oxygen and nutrients.

She turned vegan 3 years ago?

Very interesting ( much more than this video ) thank you .

I was brought up on Marmite (other yeast extracts are available) on toast. This was part of my mum's efforts to prevent us developing a "sweet tooth" and to ensure we had a healthy diet. I was discouraged from sweets and even now, I would not care if I never ate sugary or chocolatey foods ever again (I do like a sweet biscuit with a black coffee to wake me up in the afternoon, though). At 66 years old, I still love yeast extract but have changed to the low salt version, which tastes just as good. It has loads of vitamin B12 and other B vitamins and adding nutritional yeast to smoothies adds more B vitamins. So easy, and yet people love to make a big deal out of it as though getting enough is going to be a problem on a vegan diet. I get so bored with all this rubbish. Choline - soybeans have more choline than beef and chicken, and potatoes and most beans have more than dairy products or even tuna. (PCRM 30.08.19). Omega 3 - nori, spirulina and chia seeds. It's about using your brain and checking your nutrition. There is masses of information out there and no need for a "qualified nutritionist" who will likely be some 22 year old graduate regurgitating conventional "wisdom".

@Rishad Dsouza define the comment which is hostile? No one should be attacked.

@Luke O'Shannassy what?! It isn't his job, but he is providing info, which in itself is okay. It is his comment that is needlessly hostile towards the host. He's speaking as if it's the most natural thing to find B12 in vegan food. There's no need to be so defensive about your dietary choices

You've literally mentioned only one ONLY ONE source of vegan food that contains B12. Ever considered that most vegans don't perhaps share your affinity for marmite and so need to be made aware of the increased risk of B12 deficiency? Or you too selfish to consider that POV?

I'm going to agree with the comments saying there some misinformation about B12 and I'd also like to share my own experience. I was just a step close to obesity with bulimia. When I found out the truth about animals, I decided to try it going vegan. AFTER doing my own research and **consulting a dietician for the right nutrition . That was 7 years ago and it changed my life, as I'm completely healthy and most important thing is that I lost my unnecessary cravings, and of course lost weight. [I also don't have B12 deficiency and take no supplements]

@Quillo And I found out that you're a very compassionate person,nice! But some of value more the life of an animal than our taste. Also, plants aren't carcinogenic so it's actually obvious what's healthier

I found out the truth about animals. They taste great and an all animal diet can be just as healthy as a no animal diet. The key is both can cut out modern processed food and sugar.

@Jonah Whale negative and positive feelings don't exist.. Humans morality doesn't matter.. I like my family is nothing to do with it being universally ture.. I don't know how why you think animals ment for eating have rights.. We have rights because we as a species are here to survive, reproduce.. Some are emotional.. They tend to be vegans.. Does it really matter? No.. We make it look like it matters.. Yeah but I respect animals.. I feed them so that they are healthy... And then I can get fresh meat.. You see I have no emotional attachment towards them.. Thus I can eat them.. People have attachment towards plants here in my country.. And you dare eat them.. You'll be kicked... They think of these plants as gods.. Some trees to be home of evil spirits.. Thus no one goes near it... They even avoid looking at these trees.. But these trees have medicinal properties... My grandma was not that religious.. So she used leaves of that trees along with some other herbs to make a medicinal drink which we drank when we have normal cough etc..

@Moonlight Gamers You don't have to like animals to respect their rights. It's not about you & your negative feelings.

I’m grateful that you made this video! It has helpful info. I’m going on 21 years as vegetarian. It is important to get a full iron panel blood test as well!! Drs are not familiar with the severe effects of low ferritin levels (storage of iron). Iron deficiency can cause fatigue, dizziness, brain fog, anxiety and much more! I suffered the effects of a severe iron deficiency and it was unbelievable how Drs never thought to check my iron! Once they tested and saw I was deficient they didn’t know how to treat it. Hope this info helps out someone else!

Thank you. Good presentation. It would be helpful to have a list of food supplements recommended for vegans. B12 is clearly a must, but there are things like lecithin that ought to be considered.

I live with my vegan partner, I am pescatarian. We've lived together for 28 years. He is 7 years older than me. Both of us are healthy, not overweight and take a daily multivitamin. He never gets sick, hikes with more stamina and has more energy. I tried being vegan several years ago and managed for abt a year. But I would say I'm more food centric than he is and love to cook. I would prefer to be vegan, it's just not for me. Bottom line as I see it, everyone gradually figures out what works for their personal health needs, lifestyle preferences and/or beliefs. We are lucky to have choices in this country.

@Daniel Newkirk Hey Dan, when the thumbnail for a vegan video is a raw broccoli stem or half an advacado, we just know it's going to be anti. And, an obviously overweight person presenting health advice! Come on...

@Daniel Newkirk Lol, thanks for that!

Yeah, an abuse free lifestyle isn't for everyone.

Plant foods that are especially rich in choline include tofu, soynuts, soymilk, cruciferous vegetables, cooked dried beans, quinoa, peanuts, and peanut butter.

Occasionally we do need trust with a great sense of humour to get things accomplished, l have never been convinced there would be a way to eradicate HSV, thanks for curing me Dr Orias and putting hope into my life thank you .............. 🤞🤞🤞

As though the majority of UK diets are healthy and balanced. Have you seen the contents of people's shopping trolleys and long queues at fast food restaurants. I have had several friends over the years (meat eaters) who have been deficient in b12. The majority of animals I'm the UK are factory farmed and supplemented with b12.

@Quillo Absolute nonsense. You think KFC chicken is free range, McDonalds, supermarket frozen? Nearly all UK chicken is intensively reared and reaches "yield maturity" in 42 days, thus causing terrible joint problems. The intensive conditions are filthy and inhumane. Most pigs are reared indoors and most cows are indoors for the winter, as grass only grows for around five months in the UK. Some cattle are indoors permanently, and this is becoming more common. If you look at the smallprint on "free range" beef packaging, it usually says pasture fed for 120 days. As for sheep, they are so selectively bred for yield that they can't survive without regular intervention (shepherds are very busy people), and about 4% per year die due to health problems from selective breeding. Just because animals are outside doesn't mean that the methods are not industrialised and intensive. Only 5% of UK farmed animals are free range. All are man-made genetic mutants for maximum yield. Also, there are no special high welfare slaughter houses. All farmed animals meet a disturbing and violent end regardless of what's printed on the shrink-wrap.

Most uk animals are not remotely factory farmed. Some chickens are, but the vast majority of cows and sheep are grazed on grass outside

In other words, with a few simple supplements you have nothing to worry about. B12 is extremely easy to get enough of. In fact, it's well represented in a generic multivitamin I take. Or just get a multivitamin that is designed specifically for vegans. They are starting to make those. So, basically, with a little research you can get a single multi that fills all the holes in the diet no problemo.

Are standard B12 blood tests good enough? Is B12 absorbed in to tissue like the brain over time? If so then a blood test won’t measure that surely?

the vegan diet is the best for supply of choline; vitamin b12 is found in spirulina algae, sauerkraut, mido, tempeh and several veg alternatives to meat. Regarding iodine, a spoonful of iodized salt in pasta water is enough, while omega 3 are found in soy, in various vegetables and in dried fruit, which in the vegan diet, also for other nutritional reasons, is never lacking… Etc, etc, etc. Get informed, please.

Compared to the amount of spirulina you would need to eat to reach an rda, 10 grams of liver is 300% your daily need

Exactly, a quick search shows that “Plant foods that are especially rich in choline include tofu, soynuts, soymilk, cruciferous vegetables, cooked dried beans, quinoa, peanuts, and peanut butter.” So basically, all the foods that a health conscious vegan would be eating anyway. Of course a junk food vegan with a diet of soda and chips could easily become deficient in choline. But the same could be said about dietary deficiencies in a junk food omnivorous diet.

At smaller levels, so you’d have to eat a ton.

Our body needs nutrition. It doesn't matter from where you get it. Wise choice of food can easily meet our nutrition requirement

Good attempt to keep up the doubt agenda for the meat and dairy industry BBC. Let’s have a video next week about all the pitfalls of the default diet we have in place currently? Maybe it’s just blatantly obvious in todays society how unhealthy it can be. There is no mention of red meat or processed meat being a class 2 and class 1 carcinogenic (World Health Organisation) This video is a half truth which will easily make people think their meat and dairy diet is working out great for them 👎🏻 There is plenty of healthy plant based fats to maintain a healthy brain. There is also an array of foods fortified with B12 and Iodine.

@DBR balanced diet for me..🙏 I follow middle path ...

@Moonlight Gamers A balanced plant based diet is the way to go 👍

@Jamie balanced diet is more than enough for me..

where do animals get their iodine though? surely we are better off eating the source, instead of eating it 2nd hand through animal products. i love seaweed.

@okay nope Whatever. Gl with your vegan health.

@Marc vegan does not necessitate unbalanced and omnivore does not necessitate balanced. There are thousands of edible plants with a wide degree of vitamin, mineral, proteins, amino acid, fat type profiles.

@okay nope Exactly thats why you need a balanced diet to get all the nutrions you need.

@Marc Btw, it's not like we eat leaves and grasses. We eat cooked veggies, grains, and starches. it makes it way easier to digest. Same with cooked meat.

@Marc God, since I can't properly digest plants I guess I should be dead by now and not be able to squat 315. You got to start reading actualy studies instead of sucking down Joe Rogan, Dr Berry, and Carnivore MD. Majority plant based, low processed diets show very promising results for longevity. You should look up the digestive tract of bleeding heart monkeys, very short and they only eat grass.

I'm healthy at 57. On no meds, blood pressure 120 over 84. Been vegan since I was pregnant at 25. Went vegan in second trimester. Son now 32 and still vegan (whole life). He is healthy, has a degree, very intellectual. So there (tongue out). I earned a degree in my 40's and a Masters in my early 50's, so I am obviously not completely useless, yet. TBH i didn't watch this video, just read a few of the comments and got the gist of what the BBC is laying down lol I have taken B12 periodically and same with my son.

62, healthy, no meds, one of my kids is a doctor, the other a PhD chemist, 35 years carnivore. Fed my kids bone marrow and liver.

@Synd Joy how am I suppose to reply if I don't know what is confusing you?

@Synd Joy what's wrong with the question?

@Not PC and Not a delusional enabler seriously?

But are you living vegan or you say you're vegan and just eat vegan?

Feel sorry for whoever goes to the BBC for nutrition advice

Well said

Feel sorry for the fanatics who can’t accept a balanced perspective when they see one.

Yeah I won't be back.

❤️ Thanks a lot AJ. I was going to write exactly the same comment 👍🏽

Thanks for the info.

I don't know about turning to being a 100% vegan... But im pretty much happy preferring vegetarian for like 75% most of my meals in week and having lean meat in less proportions over weekends and little dairy for probiotics on alternate days. I have lost a decent amount of weight, I'm having a constant weight for 3 years now. Feel lighter and much more productive. My digestion is improved. So everything in moderation is good, all this hype about being a vegan is actually over rated i guess

Animal fat is good for you. Animal fat also doesn't make you fat, sugar and carbohydrates make you fat.

@giovanni "unspeakable suffering and injustice on sentient creatures" Love this argument from vegans, we gonna ignore the fact agricultural farming kills EVERYTHING, theres a reason crows follow harvesters as they pulverise everything they come across, oh and les ignore the pesticides? nothing speaks joy like poison.

@Vlad S. so you are saying that two wrongs make one right.

Toxic proteins in plants

Not linking any sources is kinda Sus.

I'm just starting my vegan journey.

@Tom Lauris nope you drop kick

Next stop: "Why I'm no longer vegan"

'Very high intakes of choline can lead to low blood pressure (hypotension) and liver toxicity. It may also lead to the excess production of TMAO, which is associated with a higher risk of cardiovascular disease.' 'Chronic dietary exposures to choline and TMAO were associated with development and progression of chronic kidney disease.' 'Multiple roles for choline in cancer development have been suggested. Choline can affect DNA methylation and lead to a disruption of DNA repair.' ' Conclusion: Of the 47,896 men in our study population, choline intake was associated with an increased risk of lethal prostate cancer.'  Cruciferous vegetables, certain beans are also rich in choline, and other dietary sources of choline include nuts, seeds, greens... eating a plant based diet gives you all the choline your body needs. Meat / Dairy / Egg consumers are eating way too much choline which is linked to liver damage, kidney disease and cancer and in particular prostrate cancer in men. The research is out there, I guess she didn't do enough of it.

Balance is the key 🔐

Liver is key

I ordered from Dr Madida for my STD and loss of hearing is really good and works quick because after the treatment I was completely cured😊😁

Creatine supplementation is recommended too for optimal brain function.

Carnitine wasn't mntioned either. But I guess it's not something that comes up often.

creatine makes me bloated

I’ve been vegan 10 years and in very good health physically and mentally. This video is cleverly presented to make veganism seem like it’s deficient. IT’S NOT. An interesting fact is that the vast majority of the meat has B12 in it because animals are supplemented with B12. 98% of animals globally are factory farmed. So when consuming meats, people are indirectly consuming the supplements that the animals were given. Just look at livestock feed… almost all of them contain B12, iron, and other minerals and vitamins. Those supplement nutrients are just accumulating in the tissues of the animals. Even grass fed animals are given supplements. This is all just health focus. The ethical aspects of veganism are even more of a reason to stop consuming animals.

BBC Reel "insurance policy" for lying to the masses. In this video description... Disclaimer: All content within this article is provided for general information only, and should not be treated as a substitute for the medical and dietary advice of healthcare professionals. The BBC is not responsible or liable for any diagnosis or actions taken by a user based on the content of this site. The BBC encourages anyone interested in making dietary changes to consult their healthcare provider beforehand. Always consult your own GP if you're in any way concerned about your health.

B12 is produced by BACTERIA, not livestock. A lot of livestock is actually supplemented for B12 through their feed.

So what? Still no B12 in plants. Eat more wild game, fish, seafood or animals on pasture if that's your problem.

omega 3s are in flax seeds and they make capsules but watch out for gelatin

​@Rüben Hans Where's your source for this claim?

@John Chrīstopher Mīller It is true that the origin of EPA/DHA are in marine algae, but ALA from Walnuts etc. is not the same. The conversion rate from ALA to EPA/DHA is by far not efficient enough to raise the Omega 3 index in the blood into the optimal range from 8-11%. Not to say that there aren't health benefits associated with ALA itself, but the large part of the known Omega 3 associated benefits are due to EPA/DHA.

@Rüben Hans Vegan DHA and Plant-Based Omega-3 Sources When You Don’t Want to Eat Fish 1. Algae 2. Seaweed 3. Spirulina 4. Flaxseed 5. Chia Seeds 6. Hemp Seeds 7. Walnuts 8. Brussel Sprouts

ALA is an Omega 3 fatty acid, but most of the benefits derived from Omega 3 fatty acids are due to EPA/DHA which are from marine sources.

Why is iodised salt not ok from the UK?

I tried veganism once, for about 2 weeks, and I swear I've never been so full in my life. I literally didn't want to eat for like 8+ hours (whilst awake) after a full meal. I was eating a lot of kidney beans, which I suspect was the thing filling me up so much. If only you didn't have to mess around with supplements etc. and contantly keep an eye on nutrient intake, I'd probably do it full time if it was easier.

" If only you didn't have to mess around with supplements etc" You don't. You should take B12 and D (but so should everyone).

@Times&Spaces you forgot to answer my question at the end. Or was my comment too long and you didn't get that far? Jw

@giovanni yes because they didn't have many of the luxuries we have today. That's why children would get married shortly after girls would get their periods. Being married at 13 and 14 was like being in their 20's back then. If a female actually made it to her mid 20's without a husband, she was called a spinster/old maid, and her prospects of ever getting married was depressingly low. Also lack of medical treatment, not many doctors back then. Funny thing though, there were these groups of people, they had different communities that they called "tribes". Unbelievably they would forage and gather herbs and roots and leaves and bark and stems and flowers. What they would do is dry some, and when these plants (freely available to all) were ready they mixed them, crush them, blend them and use them as medicine. Unfortunately all these natural things also provided vitamins and nutrients to these people. It's crazy I know, none of them should've survived long enough to even encounter the European's invasion. Fairy tales, I know. So please continue telling me how I NEED big pharma's poisons shoved down my throat so I can continue to survive.

You don't need supplements if your are using all plants to your benefit. What did humans do before supplements and vitamins were ever thought of? 🤔Hmmmmmmmm. . .

She forgot to mention the reduced risk of Alzheimer’s disease… guess the British Lard Board didn’t tell her 🤷‍♀️

What a disservice this video, everyone in the modern world needs to check and supplement B12, not only vegans.

You don't need to supplement b12 if you eat steak and eggs. Or better yet liver, 10 grams of liver is 300% your daily needed b12 dose

@Justin you should seek for info. A plant based diet is better for the envirionment (guess who's going to pay the ultimate price for the climate change), better to combat against the main diseases that most humans die from, and the most ethical way you can live and re-learn to respect other being we share the planet with.

@mac alienx that you'd have to be crazy to eat like that young mac

My fiance is vegan and not on top of her vitamins. It makes intimacy difficult because I can't maintain a libido with someone I have to explain things to like a child or can't pay attention or understand non verbal cues. We're constantly teetering between taking the vitamins until she's at bare minimum or me feeling like I'm making a huge mistake. Basically thank you for explaining this in a way that helps communicate these issues.

@Quillo A lover whose breath, skin & farts stinks like an old hound dog isn't going to be a big turn on either. Seems like Daniel has other issues going on in his relationship that are deeper than dietary.

Easy problem to solve. Find someone who eats liver instead

I am mostly vegan too, by coincidence I started using B12 2 weeks ago. And I feel better.

@Otto Weininger it really isn't. Just because someone calls you vegan for your diet but you have a leather wallet it doesn't mean that person is vegan. They are plant based end of.

@EyebrowDimension veganism is a diet with a philosophy tagged onto it, hence if you eat any animal products at all people (including vegans) say you aren't vegan. But if you eat no animal products and have a leather wallet people will still call you vegan. It's a diet.

@Otto Weininger Plant based is a diet, veganism is a philosophy that affects diet.

​@Poppy Red veganism is a diet in which you don't eat animal products

Mostly vegan? Do you mean mostly plant based diet as veganism is a full lifestyle and philosophy, not a diet.

Ladies and gentlemen, this feature was proudly sponsored by BIG MEAT AND DAIRY.

It’s just great to get a neutral and balanced perspective on food nutrition instead of the constant stream of bs James Cameron’s propaganda “documentary’s” pump out.

All these deficiencies affects all diets

1:05 this is nonsense bbc... i'm a vegan and my b12 CONSISTENTLY (every year) scores in the very highest range.. maybe because i eat nutritional yeast regularly in my food.. also i take a general multi (mainly for vitamin D.. i'm pretty sun conscious having fair skin and living in australia.. lol

Newer studies have shown that modern vegans tend to have adequate B12 levels. My guess is because all the fear mongering works, so vegans supplement more today, and there are so many fortified foods today. Most of the studies showing high B12 deficiency are a few decades old

True vegans are hyperaware of B12 plus B12 are fortified in a lot of vegan foods now

I am on a permanent carnivore diet, ever since I stopped gaining pounds and became more muscled. This is a massive improvement especially because of the extreme hard physical that I have to day every day. A normal balanced diet just doesn't help me with losing pounds or gaining muscle, and yes I am speaking from experience. The only things that I didn't ban from my life are coffee, tea, spices like salt, pepper and ect. ,onions and garlic. I lost almost 12 kg's as a result and my body weight is even getting lower by the week. My goal is weigh between 77 and 82 kg's.

​@Jonah WhaleMost plant food people eat is from monocrop agriculture, that devastates ecosystems and kills far more animals than the meat industry. All my cows are grass fed in wild flower meadows alongside bees, birds and butterflies, they are also a net carbon sequester into the ground. Vegan diets saving the plannet is a myth, a vegan diet can easily be more destructive if it relies on monocropping, palm oil and shipping nuts and avocados around the world. Local grass fed beef with regenerative farming actually helps the environment.

@Jonah Whale Why do you use animal products needlessly for entertainment while pretending to be against it? If you don't answer the question then you are admitting you derive more worth from playing pretend than actually practicing what you preach. Any questions can be referenced in past conversations where you didn't answer the simple fact based question there either. Name one study that proves a plant based diet without supplements is healthy for long term health...(hint: it doesn't exist.) We both know you won't answer so I will just accept your concession now.

@CDanny I can assure you that God is not English, nor did your desert gods even speak it (God in the Bible is Elohim, which is plural. Gods, not God. The Hebrews were henotheistic).

@CDanny You know nothing about the religion you profess to. In Genesis, the Hebrew from which is living soul is transliterated is "nephesh hayyah". Hayyah means “living” & nephesh means “soul.” Precisely the same words are used in relationship to animals, as are used in relationship to Adam. See the original Hebrw for Genesis 1:20-21, Genesis 1:24 (cattle, creeping things, & beasts also have a nephesh hayyah), as well as fish in Leviticus 11:10. There are other example but why should I bother because you're invoking the name of your god is in vain. It's dishonest because you are neither a Christian nor a Jew.

How did the first particle form :)

The study I found says iodine deficiency was found in 75% of the omnivores and 92% of Vegans. So, this is not only a Vegan issue. B12 levels were not significantly different either. One thing was very clear, overall cholesterol and LDL levels were significantly lower in the vegan group.

This is absolutely bonkers

You know where else B12 is found? In the vitamin store. There. Done. By the way, if you want to know the ideal diet for brain health, go to any book or video by the neurologist husband and wife team, Doctors Sherzai.

I had been vegan for four years, but when I was pregnant, I CRAVED meat. I must have eaten an entire cow, by the end of it. 😂😂😂 (I also ate about 5 apples and a handful of peppers each day!)

I craved boiled cabbage. Go figure

That’s because your body needed the extra protein for your body

Take lots of B12.

Cholesterol is a very weak predictor of heart disease. Most people who have heart attacks didn’t have high cholesterol. Only one type of LDL causes heart disease. These are the dense particles that have been damaged by sugar and seed (vegetable ) oils. If your triglycerides and HBa1c is high, you most likely have high levels of small dense LDL particles that could damage your vessels. Moreover, animal foods have much more bioavailable nutrients.

@Jonah Whale Why do you use animal products needlessly for entertainment while pretending to be against it? If you don't answer the question then you are admitting you derive more worth from playing pretend than actually practicing what you preach. Any questions can be referenced in past conversations where you didn't answer the simple fact based question there either. Name one study that proves a plant based diet without supplements is healthy for long term health...(hint: it doesn't exist.) We both know you won't answer so I will just accept your concession now.

Been a Vegan for over a year and take vegan omega 3, D3, B12, Iodine and K2.

Misleading title much? "How these specific nutrient deficiencies affect your brain" is a more apt title imo. These deficiencies along with a host of others such low dietary fibre, low vitamin d3 are also prevalent amongst people conforming to different diets. But, we don't see BBC making such videos titled "How XYZ diet affects your ABC".

Who sent u? Every vegan and vegetarian i know are WAY more healthier, vibrant and energetic than the average meat eater. I get all my supplements thru herbs daily

The average meat eater eats a carb heavy processed diet. Any vegan or any carnivore is going to be healthier than someone on a standard western high sugar diet. There is no health risk of easting meat, processed meat yes, because of the chemicals in the processing, but grass fed meat and liver has no downsides at all

Everybody should have b12 checked, not just vegans. There are more meat eaters with b12 deficiency than vegans... possibly because of the prevalence of vitamin supplements among vegetarians in general.

In the US, 132 million people are estimated to have b12 deficiency. In contrast there are only 7 million vegans in the US. If every one were b12 deficient, which they're not, 125 million b12 deficient individuals in the US eat meat. But the fact is the largest estimations I've seen are 20% of vegans. About a million of that 132 million b12 deficient individuals.

This is not news with the B12 deficiency.

BBC (lots of hearty laughter!) This 67 year old Vegan is in fine fettle altogether thanks!

Metal health issues, Brain fogg etc....

Flax and hemp…. Get your omega 3’s, Without the mercury or the micro plastics

Flax and hemp have only the plant version of omega3, ALA. Not DHA and EPA which is what you want. Conversion rate is low to non-existent. What you also don't want are the phytoestrogens in them.

Lots of misinformation, here. Choline is available in many soy foods, for example. It is not necessary to supplement. Iodine is easily available in seaweeds, e.g. nori. Omega-3s are available in chia and hemp seeds, cruciferous veg, etc.

Exactly. Most salt is also iodised. It's not an issue. The only purpose of this video was to try and scare people off plant based eating. They are grabbing at straws

Most studies show vegan people living longer , still This video portraits vegans as this people that need to supplement loads in order to survive. B12 should be the only worry if you are having a balanced wholefood diet , and not just for vegans, omni should supplement too.

Living longer compared to who? A study on carnivore or keto would probably show them living longer as well. No study exists comparing them, only comparing to the standard high sugar high carb western diet.

@cicciomattese  after many discussions with non-vegan friends and family I've settled at "different", rather than "less" diseases. Any approach taken too far without mindfulness can be harmful, and being vegan doesn't help those who don't eat whole foods. It works great for me, but I'm not 90 yet to prove them wrong :)

@ciocio Mo 🤣

@Анжела Заленская ehm but they omit that animal products are dangerous and the vegans have less diseases..

*sugar industry has entered chat

Wait! Hold up! Did you seriously call it a "vegan diet"? Ooooooo, I am definitely going to read through the comments on this! Any time I referred to my diet as anything other than whole-food-plant based diet. . . "IT'S NOT A DIET! IT'S A LIFESTYLE!" GGGGRRRRRRRRR!!!

You hear need for eggs and diary repeatedly-so vegetarian instead of vegan?

Who tf asked the psychologist anything

Veganism is about humans choosing to not harm animals in any part of their life; clothing, makeup products, cleaning products, to name just a few. It is NOT just a "diet." Any even slightly educated vegan eats a varied diet which includes supplements that provide all of these things. There are MILLIONS of highly intelligent and productive athletes, business people, scientists, etc., who are vegan. This video should be posted more as "tips to being a successful vegan" rather than trying to create a fear bias that you're going to get brain damage from being vegan. 🙄

Toxic proteins in plants

Plants have lower or higher level of toxicity as defense mechanism

My problem with the vegan “lifestyle” is that it is against human life. Trying to protect animals hurts humans. Just once, you need to be ripped from your bed to the scene of a deer-caused wreck. The tragedy is NOT the dead deer, but the human. If, only if, they survive, there’s no funeral, but the truck is destroyed, there will be hospital bills which will cost ten years’ pay, AND, the deer, if not already dead, must be shot. Mostly, the wrecker driver will have a gun, otherwise, the DNR has to be called out, and it might be up to six days…. ALL this suffering is minimized by planned hunts, which must occur. And, I promise, no diet which must be supplemented by pills and powders is going to be affordable and nutritious. I can get a day’s supply of digestible and bioavailable protein on a pound of venison. The liver contains extra b-12, and for many, b-12 is only bioavailable from animal sources- the body isn’t designed to use a factory made supplement, and many can’t. Do not get angry with the documentation. Save your anger for the damage to humanity caused by proper agriculture… something our ancestors have managed well for 6,000 years.

@Judith Remkes true, good point. ,But Vegan actually does refer to the lifestyle. Otherwise it's a plant-based diet.

Isb't that why they specify this video is aboiut the vegan DIET, and not the lifestyle?

I don't think that a vegan diet is either totally healthy or totally sustainable. If even as a healthy person, one needs to take supplements for this, that or other, one shouldn't really promote that diet & lifestyle. Fortunately, most people in the world have neither the money nor the mindset to be like UK vegans. Given that 828 million people are going hungry every day, I find veganism and other fad diets popularised by the rich folks of the world, quite perverse.

@Ma Tara No, it's about what the animals are "feeling". Try putting yourself in their position, & imagine how it feels.

Thanks BBC - very helpful video 👍

@Serge N Good to see you can't refute me. You claimed it was the definition and now you're backpedaling "b-b-but that's what it means..." I accept your ongoing concession because you can't refute me, answer a simple fact based question honestly, and your logical fallacies.

@Serge N You evaded the question as I expected you would. You made up the definition. Try the source instead of inventing new definitions. It's both "possible and practicable" to stop making comments on YT's servers which are made with animal products. "And yes, an absolute, resounding YES, there are plenty of long-term studies on a plant based diet being better than omnivore diets without supplements" Name just one. Good luck with that since none exist. I accept your concession for making things up, denial, dishonesty, and evading the simple fact based question with justifications.

@Janie Swanson  Sure, my laptop may, or may not contain animal products... and if I was given a clear choice when purchasing it, I would have picked the one with no animal abuse involved in producing it. For example, if I get to pick a wallet made out of real leather or a fake leather, I'll pick the fake leather. The definition of veganism is to avoid the suffering and exploitation of animals as much as possible. So, if for some reason, a product that I purchased had animal parts in it without my knowledge, it's not the end of the world. BUT, if I knew beforehand, then that could be held against me and my values. Does that make sense? And yes, an absolute, resounding YES, there are plenty of long-term studies on a plant based diet being better than omnivore diets without supplements. Have you even searched for any, or is that just your assumption cause I can give you tons of links!

@Serge N There is no long term study that proves a plant based only diet is healthy. In fact, nutritionists point out the need for taking supplements and eating fortified food because plant based only isn't healthy. Why do you use animal products needlessly for entertainment while pretending to be against it?

(Revelation 20:11-15)And I saw a great white throne, and him that sat on it, from whose face the earth and the heaven fled away; and there was found no place for them. And I saw the dead, small and great, stand before God; and the books were opened: and another book was opened, which is the book of life: and the dead were judged out of those things which were written in the books, according to their works. And the sea gave up the dead which were in it; and death and hell delivered up the dead which were in them: and they were judged every man according to their works. And death and hell were cast into the lake of fire. This is the second death. And whosoever was not found written in the book of life was cast into the lake of fire. (Revelation 20:11-15)

I cannot see the references. Where are they?

Did the meat industry sponsor this video by any chance 🤔

@H. B.P B12 and iodine deficiency are not only an issue for Vegans. Everyone is susceptible to a deficiency. To characterize it as such puts omnivores at risk. The study they referred to found 75% of omnivores and 92% of vegans had an iodine deficiency.

Flat earther level conspiracy.

I thought it was a well balanced video with the usual facts you hear in relation to veg diets?

I think regardless of diet you choose you need to monitor your intake. Just because it may be harder to get certain nutrients as a vegan, doesn’t mean that you’re better off eating meat. Both come with their pros and cons (mainly regarding the amount of effort required, and taste).

@Jonah Whale yeah I realised this a bit too late, and I’m not even a vegan. I wouldn’t be surprised if she is a bot though, Her responses seem very much like them except I see she has tons ahead and deleted some of her comments which make me think otherwise.

@Boeing 787 Dreamliner This is just what Swanson does. Insanely, they've been doing it for years. Trolling vegans with nonsense, then claiming they have "won", or "accepting your concession". I hope they are getting paid to troll because if they are doing purely out of obsession, they have serious issues to deal with.

@Boeing 787 Dreamliner If you were using my logic you would do it with facts. There is no study in existence that proves a plant based only diet is healthy. Thanks for the win and your ongoing concession.

@Janie Swanson Fine using your logic: Pros of healthy plant based meal: - health Pros of omnivorous meal: … Cons of healthy plant based meal: … Cons of Omnivorous meal: … it isn’t healthy. There you go. Argument has been refuted. This has been a great reminder that the only way to fight stupidity is with stupidity. Not reading any replies from you henceforth. I accept this as your final concession.

@Boeing 787 Dreamliner Good to see you still have nothing to refute me. Name calling is not an argument. I accept that as your final concession.

Excellent points, well-presented. One on the overlooked or downplayed health risks of marijuana would also be good.

What a shame BBC!

Farmed animals are supplemented with B12, not naturally occurring in animal products :)

Why is a Psychologist attempting to tell me anything about health and nutrition?

@Tom Lauris indeed, on the other hand let’s also look at the staggering amount of flesh eaters who are suicidal, homicidal, obese, depressed, and impotent

Because mental health is connected to nutrition, just look at all the vegans who suffer from depression, anxiety, brain fog etc.

B12 is there in some mushrooms.

The NIH states that there’s not enough b12 in mushrooms to meet our daily needs…I just take a supplement…it’s cheap, easy and effective…my yearly blood test results always show in the healthy range for b12

people should just eat what they want. But to call a vegan diet enviromentally friendly is stretching it a bit.

@Jonah Whale Why do you use animal products needlessly for entertainment while pretending to be against it? If you don't answer the question then you are admitting you derive more worth from playing pretend than actually practicing what you preach. Any questions can be referenced in past conversations where you didn't answer the simple fact based question there either. Name one study that proves a plant based diet without supplements is healthy for long term health...(hint: it doesn't exist.) We both know you won't answer so I will just accept your concession now.

1. A vegan diet per se isn't healthy: college students can live on potatoes, beer and bread. 2. Even meat eaters often lack B12 Finally, vegan doesn't only refer to diet but also not using or wearing animal products; it's not precise to use the term as synonym to vegetarian.

Only college students?

I’m sorry, I just have to say that right at the beginning of the video she forgot to mention that the animals are supplemented with B12. Definitely important to supplement B12 while pregnant. But also like 40% of people have a B12 deficiency. Vegans get plenty of choline: broccoli, peanut butter, mushrooms, etc. Like honestly this whole video just ignores the reality that a balanced vegan diet satisfies all of these concerns. Crazy how much misinformation is out there and how industry funded our dietary “knowledge” is. Go vegan for the animals, plan it out, and do it. After a couple weeks it just becomes an everyday thing as if it’s always been that way

I am surprised so many vegans don't talk about Choline. It is sad.

ik moet ook vlees eten dat vind ik heel belangrijk voor op tafel

The future is vegan 🥰💚🌱

Nice delusion

Soy, peanuts, criciferous vegetables and several other plants have decent amounts of choline

@Not PC and Not a delusional enabler It's only a recent & very Youtube fad, like the division between vegan & plant-based. Vegans eat a vegan diet.

@Jonah Whale don't tell a vegan that you are on a vegan diet. They hate that.

@Not PC and Not a delusional enabler Choline is a non-issue in a healthy whole food vegan diet.

Vitamin B12 comes from bacteria in the soil not from animals. The natural bacteria in the soil that the plants grow in is where B12 is from and it’s also a good reason to compost food scraps that are plant based. It’s not only vegans that have to supplement it, but also those on a flesh diet do too. Those on a flesh diet are getting second hand B12 and are still often times deficient. So both vegans and flesh eaters need supplements if their stores are low in their body as it’s from bacteria from the soil. Children who played in the dirt probably had better B12 levels than those that didn’t as B12 is from bacteria in the soil and not animals. This is an anti vegan video made by those who love flesh. When it comes to babies who are breast fed by vegans vs flesh eaters notice how there is no mention of if supplements were being used or not, if they take flesh eaters and give them supplements that are needed then take vegans and don’t give supplements that are needed for the study then they have skewed the results. That would be a different study on lactation and diet. This is basically flesh eating propaganda. Again the nutrients come from what the animal eats, not the animal itself and the flesh consumption would be second hand nutrients from the animal that is getting it from the plants. Fish get nutrients from kelp and seaweed and other things in the water. They get nutrients from plants.

@Tom Lauris Probably 1/2kg but, even as a long term vegan, I completely agree with any criticisms of over-exaggerating vegans, especially those in the raw food/fruitarian world. B12 comes in pills, capsules, sprays, gummies, food or injections. It's cheap, easy, & essential.  Not even not washing your hands after going to the toilet or coprophagy will supply sufficient quantities (a traditionally evolutionary method), HOWEVER, you can cruise for years on the supplies you have in your body.  There is evidence to suggest that some people can recycle a small amount within their guts. Just not enough, nor great evidence. Truth be, it's still early days in B12 science but advances are happening, e.g.a bread making "yeast" has been developed that naturally fortifies loaves. (Not commercially available yet. With lemnae, you need to be careful. There are two primary sources exploiting it, one grows plants in a solution containing B12, just as you can buy live radish salad sprouts "naturally" fortifies with it; the other has endosymbiotic bacteria within the plant as, say, we have mitochondria, that produce B12 naturally. Basically all life needs B12, not just us. Therefore, these are an accurate corrections to "no plants have B12" trope but they are not feasible or economic sources of it. You just get it direct from fermented bacteria. I don't know drink beer, nor eat miso, sauerkraut or natto "just because they don't grow on a tree", therefore I have no problem taking B12 directly from commercial fermentation. It is the key that has unlocked the possibility of being vegan and, as it turns out, is a boon to the upto 40% of non-vegan who are also B12 deficient.

@Jonah Whale Now this is actually a bit more helpful, I found a study where they tested *"six wild edible mushrooms which are consumed by European vegetarians. Zero or trace levels (0.01-0.09 μg/100 g dry weight) of vitamin B12 were determined in porcini mushrooms, parasol mushrooms, oyster mushrooms, and black morels. By contrast, black trumpet and golden chanterelle mushrooms contained considerable levels (1.09-2.65 μg/100 g dry weight) of vitamin B12."* I don't know if it's real B12 (aka cobalamin) or only analogues or what amounts of B12 these mushrooms outside Europe have, but let's deal with these vague numbers for a moment: You would have to eat about 100g dried black trumpet or golden chanterelle which equals about 1kg fresh mushroom to meet your RDA. This is absolutely unrealistic, who can afford this? Both mushrooms are pretty expensive here in Europe and I'm sure it's no different in other parts of the world. Vegans who don't question generic parroted claims like "mushrooms have B12" are doomed. And the claim that water lentils have B12 is coming from a company that grows them in tanks, no one can guarantee how much B12 you will find in duckweed in the wild/the next murky pond. Vegans will just end up buying another expensive supplement from that company.

@Tom Lauris You're correct to criticise Blue Tinsel, however, there are plants with naturally occurring B12, e.g. certain species of lemnae. Basically the only two mushrooms with it are black trumpet and golden chanterelle; and there are a few other species that it grows on, rather than in, like sea buckthorn. But in all cases, as with meat, it's a byproduct of bacterial fermentation, e.g. in th case of the lemnae, produced by endo-symbiotic fermentation (bacteria inside the plant). You're correct to come down hard on the old B12 in soil & water. It's all crap. Literally. By which I mean IF - & that's a big if - it is there, it's come from human or animal crap where it's produced. There is no B12 in yeast. B12 comes from bacteria, not yeasts. If it's in nutritional yeasts, it's because they are been fortified with it. Seaweeds (they're referring to nori) are an unreliable source which AGAIN requires incidental bacteria in the water (it is not produced by the plant) and spirulina is actually a negative source. It contains a B12 analog that can block the digestion of active B12 & lead to B12 deficiencies. Unfortunately, there is a sort of back to nature space cadet element to veganism, mostly in the raw food/fruitarian community, who keep repeating those many times discredited claims. You'd kill yourself if you tried to eat enough miso to find B12 & the other one that is often claimed, tempeh, only happens when it is naturally produced & open to bacterial contamination. You won't find any in factory made stuff. That is in no way an argument against veganism. I've been vegan for more than 38+ years, it's just an argument against some of the bollocks some vegans spout. Therefore, in conclusion, you're wrong & you're right but it's no reason not to go vegan.

@Tom Lauris That’s why since you have been trolling all day I’ve told you that you need to do your own research to the questions you want to know as in you need to look into it. I don’t need to give you anything pertaining to me so there is no need to give you that, so again if you research your questions then you may find the answer instead of coming to me to troll.

@BlueTinsel That's what I've been asking you all day: How many mushrooms (or dirt) would it need to meet your daily B12 requirement and you still have no answer.

Its time we did a chemistry test on our foods and how many chemicals are in it

@Quillo haha, grass definitely has tons of natural chemicals and so would the cow. 🤣🤣🤣🤣🤣🤣🤔🤔🤔🤔🤔🤔🤔🙄🙄🙄🙄🙄🙄

Organic grass fed beef. Zero chemicals. Two ingredients, cow + grass

@Wayne Caton-Cavanagh cool. But we should also study the ones which are beneficial and which ones are harmful and in what quantities

A vegan diet is risky because humans are omnivores. However, if you practice one properly with real whole foods, you should be fine.

​@Jonah Whale what's wrong with refined sugar?

@Tom Lauris In this case you mean, no to being risky. Been vegan for more than 38 years. Never read a nutrition book. Never been on a course of medicine, not even aspirins. A vegan diet easy to work out, & cheap too. Like Leonard says, stick to wholefoods as much as possible, & cut out refined sugar, & you'll be fine.

Nope

Yeah and cigarettes are good for you too just like cow flesh

This is a disgrace of a video. When giving your examples of what can be found in certain foods you only mention the animal products and not the plant products that do in fact have these nutrients available. I’ve been Vegan for 8 years I rarely get sick and have boundless energy. Go Vegan!

If you have to take supplements, your diet is deficient. Perhaps you are independently wealthy, and can afford the lifestyle, but you can’t expect the impoverished to refuse meat, milk, eggs. They need the nutrition, and, if any family must subsist upon charity or welfare, a vegan diet will quickly cause illness, which will only increase suffering on the long, weary road to starvation.

It could also mean that your body has a hard time absorbing a nutrient. I eat meat but still have a hard time absorbing iron (another reason for my low iron could be due to my age and being a female). I’ve cut out gluten and take my iron supplements when doing IF as many foods can also cause malabsorption of iron.

@ito_Tofu If I cared about my tastebuds, I’d never eat squirrel, but, I’m not about to have to kill the blasted thing, and then bury it. I’m not wasting food. The same as I’d be perfectly happy to never have to skin and gut another deer. But, when they cause vehicular wrecks, I’m not about to waste a week’s worth of food if we had to put it out of its misery because it broke its leg, or back. Wonton waste is a crime for a reason. Animal husbandry is not animal cruelty. I don’t force anyone to work in a slaughterhouse, because I don’t buy my meat. I hunt and I fish, or I don’t eat. The current modern system is a mess, and I eat purchased meat only if it is kosher. God anticipated we would eat meat, and then prescribed the method of humane slaughter. What vegans need to understand is that animals are in need of human care, and intervention. And, without animals, we would not have b-12, heme iron, and digestible proteins. It is possible to live on only meat and fat. It’s not possible to live on only plants and oils. Furthermore, sheep provide wool. Wool is warm, breathable, renewable, sustainable, and, inflammable. Sheep cannot survive without humans. If it weren’t for cats, rodents would take over and people would die from diseases spread by the gross things. Animals and humans have to live together, but, animals require humans as much as humans need animals. But, I promise, if the deer eats my entire crop of beans, I’m putting the deer on my dinner table. I’m also not going to let the rabbits over breed, because that’s cruel. I can’t plant enough to support a larger population, but I can keep them out of my farm land so they can’t suffer a population boom and then starve to death. I also can’t, and won’t stop my cat from hunting them, but my cat is neutered, to stop needless killing of kittens, and to keep the cat colony in check. Your anger isn’t helping get your point across. I tried eating vegan. I wanted to protect the animals. But, I can tell you, animals are harmed most when we interfere. However, because of agriculture, humans have to intervene. It’s a delicate ecosystem, and we humans are one facet. Refusing to participate upsets the balance. And, wonton waste is a crime.

@ito_Tofu animals have no soul. When they die, they simply fertilize the soil. My only concern is that they don’t suffer extremely during slaughter. They do deserve a swift, painless death. But that never happens when they cause human injury and death in a wreck. If the wrecker driver doesn’t have a weapon, the poor animal may simply suffer until death. The DNR doesn’t concern themselves with how animals die, only that taxes are paid and poachers pay. Rabbits, squirrels, chipmunks, mice, other vermin, wreck havoc on crops and buildings, and cause disease. While I don’t set out to cause suffering, I have no problem setting traps, or using pellets which explode inside their bodies. Protecting humans is far more important.

@Heather Knits what are the crimes or sins that animals have committed to deserve their punishment? what atrocities have they committed to deserve hell on earth? (since you believe that vegans want mercy and not justice for animals)

I am lacto vegetarian since birth and I think the conditions mentioned In this video are irrelevant. I and most people around me who are vegetarian don't have any of those problems but on contrary, vegetarian diet is more fit and natural for human consumption, while meat is not.

Eating a meat only diet is perfectly healthy and natural as well. The thing that makes people unhealthy is processed food and sugars. Its hard to get more healthier than grass fed meat and liver.

This is a great vid … thanks so much

Majority of supplements are marketed to and sold to people who eat meat. It’s being made out that the supplement industry is only there for vegans when it’s not accurate at all.

✋️👉

and another instance of bad reporting here: the b12 deficiency signs mentioned here are common for many issues and maddeningly non-descript. but tingeling in the fingers and tongue are common signs for b12 deficiency as b12 also works on the nervous system. seemingly biased against veganism and poorly presented. research these topics on you own with verifiable sources.

You don't need to supplement omega 3's as a vegan or find some rare plant. Add ground flax or chia seeds to your granola or main dish. These are very cheap and very abundant sources of omega 3's, and you don't need to eat more than a tablespoon or 2 a day to meet or exceed your needs.

@Rüben Hans I just meant in general where do RDAs come from? Do you just dose according to your feelings?

@Jonah Whale I don't really think about the RDA of Omega 3 fatty acids, I adjust my intake to maintain an Omega 3 index between 8-11%. For that I usually take 2,5 grams of EPA and 1,5 grams of DHA daily. This is essential for cognitive function and the cardiovascular system.

@Rüben Hans Honest question. Do you know how the RDAs were come about? How they worked out what they should/could be?

@Rüben Hans Over-nutrition is a bigger problem than malnutrition in the West. It's not "optimal" for the fish to be pulled out of the sea & be crushed or suffocated to death. Several of founding members of the vegan society reached their late 90s or lived to over 100. Suggests it's not an issue, as they all lived before it was considered an issue, or alternative sources available. One of the big problems with nutrition is that everyone accepts RDAs as if they're set in stone, without questioning how they arrived at in the first place. They're a) too theoretical, b) utterly devoid of ethics & environmental considerations. It seems to be a field for people too stupid to become doctors to go into, not much better than "home economics" students of the past. You need to include the interests of the others in the equation, i.e. the animals, & consider the total health equation of both parties. If you can get adequate out of plant based sources, then "optimal" just means you paying to put animals thru hell, them excrete them down the toilet to no good.

Indian veg recipes are tastier than other countries.

Omg

No diet that requires you to take supplementation is a good diet.

@Johanes M. Restrepo Omnivores, maybe, but carnivores? Hopefully you're joking. Everything in our biology suggests that we weren't designed to be carnivorous

@Kieran E Yes, we are.

@Johanes M. Restrepo Humans are not carnivores.

An interesting watch but I feel I must add some additional science to this…. Studies show that insufficient B12 intake for meat eaters too is a worldwide problem, with some populations having 30-40 percent of people with inadequate B12 levels (Allen LH, Miller JW, de Groot L, et al. 2018. Biomarkers of Nutrition for Development (BOND): Vitamin B-12 Review. Journal of Nutrition. 148(suppl_4):1995S–2027S). The truth is, it’s hard to get enough vitamin B12 from foods alone, even if you eat animal products. For us vegans, there are two options – fortified foods or supplements. Vitamin B12 is produced by growing bacterial cultures and extracting it from them (Fang H, Kang J, Zhang D. 2017. Microbial production of vitamin B12: a review and future perspectives. Microbial Cell Factories. 16(1):15.). The process is the same whether it’s B12 for supplements or food fortification. Fortified foods include some breakfast cereals (check the ingredients label), yeast extracts (eg Marmite or Meridian Yeast Extract), nutritional yeast with B12, vegetable margarines, some meat alternatives and plant milks and yogurts. If you have these foods on a daily basis, it may be sufficient but taking a supplement is a safer bet. You can take it daily, every other day or a larger dose once a week. B12 supplements usually come with much higher amounts than the 4µg we need so it’s easy to get enough. Plant foods that are especially rich in choline include tofu, soynuts, soymilk, cruciferous vegetables, cooked dried beans, quinoa, peanuts, and peanut butter. Omega-3 fatty acids are readily available in a wide variety of plant foods. Sources include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Other green leafy vegetables and beans also contain small amounts. There is no reason that you cannot be a heather vegan than an omnivore IF; 1. FOOD FIRST - plan your diet to include all of the above key nutrients and vary its source. 2. SUPPLEMENT - with a vegan specific multivitamin.