In the last two years of cooking for myself in college, I've prided myself on trying to eat a balanced diet and cooking healthy meals as a busy student. When things would get super hectic, and I would forget to defrost some chicken in time for dinner or I was running low on groceries, I'd joke with my friends that I was eating 'accidentally vegan'. Other times I would be nervous to try cooking foods that I loved but had never prepared for myself, like fish or steak. What I didn't realize was the cost of unintentionally avoiding major food groups.
A couple weeks ago, my primary care physician ordered some blood tests. When the tests came back, my accidental veganism came back to bite me in the butt. I was extremely deficient in Vitamin B12. A vitamin B12 deficiency can present itself with symptoms of fatigue, tingling fingers, loss of balance, lack of focus, and other symptoms, and it can eventually lead to nerve damage and neurological disorders. While I did not go to the doctor for fatigue, I had been experiencing chronic daily headaches for nearly a year, likely due to the fatigue I was experiencing. Needless to say, its pretty important to consume enough Vitamin B12. Additionally, B12 is not found in any plant-based products unless they are fortified, and is best absorbed when consumed with food. Upon further research, I realized B12 was found in highest amounts in the foods that I had accidentally skipped: beef, fish, clams, and dairy. Though poultry does have a small amount of Vitamin B12, it's nowhere near as much as the other major sources, and as my sole and inconsistent form of animal protein most weeks, I was definitely missing out. As I wasn't intentionally excluding major food groups, I hadn't looked into what I might need to supplement, so while it is possible to enjoy a vegetarian or vegan diet and not be deficient with proper supplementation, it's definitely not a good idea to follow my lead and accidentally follow a plant-based diet.
Though I wish that I had known this before my levels got so low, I'm trying to do my part by sharing this information with others. If you're like me and trying to eat healthy while cooking for yourself for the first time, I have two tips: 1) don't skip major food groups on a regular basis without the guidance of a health professional and 2) be sure to incorporate some of these foods into your life!
Good Sources of Vitamin B12:
-shellfish
-beef, liver, other red meat
-fish
-eggs
-milk
-yogurt
-cheese
If you don't eat these foods (or animal products in general), definitely talk to your doctor about doing a blood test and checking your options for supplementation as well as to check for other deficiencies you may have!
Now, a little over a month after finding this out, I've noticed some major changes in my life. Studying on my computer, which used to cause pounding headaches within 20 minutes, is now possible. I find myself doing my homework and wondering when the headache will appear. I also have a lot more energy throughout the day, and instead of rushing home after class, I find myself staying on campus, getting some homework done, and having more energy for my social life as well. I feel much less anxious throughout the day and have definitely noticed an improvement in my life.
Moral of the story: don't 'accidentally' cut out major food groups!
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