{"id":36091,"date":"2025-07-31T15:17:51","date_gmt":"2025-07-31T19:17:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36091"},"modified":"2025-08-01T09:43:43","modified_gmt":"2025-08-01T13:43:43","slug":"b-vitamins-plant-based-diet","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/b-vitamins-plant-based-diet\/","title":{"rendered":"Plant-Based Dieters Are At Risk For Vitamin B Deficiency"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">More people than ever are eating fewer animal products. In fact, the popularity of plant-based diets <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8210981\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">has risen by more than 600 percent<\/span><\/a><span style=\"font-weight: 400;\"> since 2014. But there’s one common issue plant-based eaters often run into, even when their diet seems balanced: falling short on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B vitamins<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B vitamins\u2014especially B12, B6, and folate\u2014are required for proper energy metabolism, mood stability, red blood cell production, fertility, and brain health. When levels fall, your body (and mind) can usually <\/span><i><span style=\"font-weight: 400;\">feel it<\/span><\/i><span style=\"font-weight: 400;\">\u2014and the effects can become quite serious if deficiencies go unaddressed<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how can vegetarians, vegans, or even “plant-leaning” eaters make sure they’re getting enough of these essential nutrients? Below, experts weigh in on how to support your B vitamin status when eating mostly (or all!) plants, plus when to consider supplementation.<\/span><\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS<\/strong>: <a href=\"https:\/\/www.chelseaazarcon.com\/\"><span style=\"font-weight: 400;\">Chelsea Azarcon<\/span><\/a><span style=\"font-weight: 400;\">, N.D., is a naturopathic medical doctor. <a href=\"https:\/\/www.topnutritioncoaching.com\/weight-loss-nutritionists#courtney-pelitera\" target=\"_blank\" rel=\"noopener\">Courtney Pelitera<\/a>, R.D., is a registered dietitian with Top Nutrition Coaching.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>Why B Vitamins Are So Important, Especially on a Plant-Based Diet<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The B vitamin family is made up of eight different water-soluble vitamins that help your body convert food into usable energy. B vitamins help form DNA, support the nervous system and metabolic function, and build healthy red blood cells, says naturopathic medical doctor <\/span><span style=\"font-weight: 400;\">Chelsea Azarcon<\/span><span style=\"font-weight: 400;\">, N.D. A<\/span><span style=\"font-weight: 400;\">dequate intake of B vitamins is vital for mental health, as these nutrients help regulate the production of neurotransmitters like <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-support-serotonin\/\" target=\"_blank\" rel=\"noopener\">serotonin<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/gaba-750mg-180-tablets\/vs-2218\" target=\"_blank\" rel=\"noopener\">GABA<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-ways-to-boost-dopamine\/\" target=\"_blank\" rel=\"noopener\">dopamine<\/a>.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nervous-system-support-supplements\/\" target=\"_blank\" rel=\"noopener\">How To Support A Fried Nervous System<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Since B vitamins are involved in <em>so<\/em> many important body processes, low levels often show up as significant mood changes, sleep problems, or mental fatigue, according to Azarcon. (M<\/span><span style=\"font-weight: 400;\">ore on these later!)<\/span><\/p>\n<h2><b>Why Are Plant-Based Eaters More at Risk for B Vitamin Deficiencies?<\/b><\/h2>\n<p>There are several reasons plant-centric eaters may fall short on certain B vitamins <span style=\"font-weight: 400;\">(especially <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B12<\/a>, but sometimes <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">B6<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">folate<\/a>, too)<\/span>, Azarcon says. A few of them:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin B12 is <\/span><span style=\"font-weight: 400;\">only naturally found in animal products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooking can <\/span><span style=\"font-weight: 400;\">reduce the B vitamin content of many foods<\/span> (this is <span style=\"font-weight: 400;\">especially true for folate)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some plant compounds (like phytates in grains) can <\/span><span style=\"font-weight: 400;\">interfere with nutrient absorption<\/span><\/li>\n<\/ul>\n<p>Throw in the fact that <span style=\"font-weight: 400;\">B vitamins are water-soluble and not stored well in the body\u2014<em>and<\/em> that c<\/span><span style=\"font-weight: 400;\">ertain medications, including <\/span><span style=\"font-weight: 400;\">birth control pills, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3410054\/\"><span style=\"font-weight: 400;\">can deplete B vitamins<\/span><\/a>\u2014and it’s no wonder so many people (particularly those who forego animal foods) are short on these important nutrients.<\/p>\n<p>B12 is the biggest\u2014and most well-known\u2014concern here. <span style=\"font-weight: 400;\">“B12 is not naturally found in plant foods,” says Courtney Pelitera, R.D., a registered dietitian with Top Nutrition Coaching. This doesn\u2019t mean you have to eat meat to be healthy, but rather that plant-based eaters must be intentional about getting B12 through fortified foods and\/or supplements, she says.<\/span><\/p>\n<h2><strong>How To Cover Your B Bases<\/strong><\/h2>\n<p>In addition to vitamin B12, many herbivores also run the risk of consuming too little vitamin B6 and folate, Pelitera says. Here’s a breakdown of why these Bs are so vital, how to sniff out if you might be low on them, and how to up your intake, stat.<\/p>\n<h3><strong>Vitamin B12: The Hardest to Get from Plants<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Vitamin B12 (or cobalamin) is essential for DNA synthesis, red blood cell formation, nerve function, and cognitive performance, Azarcon says. But because it’s only found in meaningful amounts in animal foods, it’s the one B vitamin that strict animal-free eaters <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10030528\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">almost always need to supplement with<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Symptoms of B12 deficiency can start to manifest similarly to stress, lack of sleep, and mood fluctuations, which makes it difficult to diagnose without lab testing,” Pelitera explains. As B12 deficiency progresses, <\/span><span style=\"font-weight: 400;\">symptoms can potentially include<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brain fog and memory problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Depression or mood changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle weakness or nerve tingling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low drive and energy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In extreme cases: psychosis, permanent nerve damage, or anemia<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Low B12 is particularly concerning during pregnancy. “Low B12 levels <\/span><a href=\"https:\/\/www.genome.gov\/27530477\/2009-release-low-levels-of-vitamin-b12-may-increase-risk-for-neural-tube-defects\"><span style=\"font-weight: 400;\">can affect pregnancy and contribute to developmental abnormalities<\/span><\/a><span style=\"font-weight: 400;\">, including neural tube defects, low birth weight, and impaired brain and cognitive development,” Pelitera notes.<\/span><\/p>\n<h4><b>How To Get Enough B12<\/b><\/h4>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">Vitamin B12 supplementation<\/a> is essential for anyone who avoids meat and dairy, such as vegans. The recommended daily allowance <\/span><span style=\"font-weight: 400;\">(RDA) of vitamin B12 is <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2.4 micrograms per day<\/span><\/a><span style=\"font-weight: 400;\"> for most adults. Supplements often contain much more than the RDA to help prevent or reverse deficiencies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best food sources of B12 are animal-based, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/superfoods\/grass-fed-beef-organs\" target=\"_blank\" rel=\"noopener\">beef liver<\/a>, sardines, clams, tuna, salmon, and eggs. For animal-free eaters, fortified foods like cereals and plant milks (like soy, almond, oat milk, etc.) can provide some of the vitamin. <\/span><span style=\"font-weight: 400;\">For example, two tablespoons of fortified nutritional yeast<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9189588\/\"><span style=\"font-weight: 400;\"> deliver 2.5 m<\/span><\/a>icrograms<span style=\"font-weight: 400;\"> of B12.<\/span><\/p>\n<h2><strong>Vitamin B6: Easier to Find, But Still Vital<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin B6 (pyridoxine) is involved in over 100 enzyme reactions, many related to protein metabolism, neurotransmitter production, and immune function. While B6 is easier to find in plants than B12, you can still miss out if your diet lacks variety, says Azarcon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms of B6 deficiency<\/span><span style=\"font-weight: 400;\"> can include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cracked or scaly skin on the lips and mouth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glossy, swollen tongue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anemia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In extreme cases: seizures or confusion<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The good news: Most plant-based eaters <em>can<\/em> get enough B6 from food\u2014assuming they focus on whole foods and don’t rely too much on processed stuff, Azarcon says.\u00a0<\/span><span style=\"font-weight: 400;\">“Eating a plant-based diet does not necessarily put you at risk for a vitamin B6 deficiency,” agrees Pelitera. The key is to eat <\/span><span style=\"font-weight: 400;\">different plant foods that provide B6<\/span><span style=\"font-weight: 400;\">, such as whole grains, vegetables, nuts, and seeds, she says.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-your-plant-based-diet-isnt-working\/\" target=\"_blank\" rel=\"noopener\">6 Signs Your Plant-Based Diet Isn’t Working For You<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Another important thing to note: absorption of <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10668619\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">B6 can be affected by alcohol use<\/span><\/a><span style=\"font-weight: 400;\"> and certain medications (like some antibiotics and epileptic drugs), so keep your consumption in check and speak to your doctor about your risk for deficiency if you take daily prescriptions.\u00a0<\/span><\/p>\n<h4><b>How to Get Enough B6<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">The RDA for vitamin B6<\/span><span style=\"font-weight: 400;\"> for adults is between 1.3 and 1.7 milligrams per day, depending on age. <\/span><span style=\"font-weight: 400;\">The best plant-based sources of B6 include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes: chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits: Bananas, avocados, prunes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables: Spinach, potatoes, sweet potatoes, carrots, Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains: Brown rice, oats, fortified cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds: Sunflower seeds, pistachios, sesame seeds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To meet their B6 needs, a plant-based eater might incorporate a banana, a cup of fortified cereal, and half a cup of chickpeas into their eats throughout the day. If they don’t consume a variety of B6-containing foods, have gut issues that interfere with absorption, or take certain medications, a supplement that includes ample amounts of B6 (like a <a href=\"https:\/\/www.vitaminshoppe.com\/p\/bioactive-b-complex\/vs-6110\" target=\"_blank\" rel=\"noopener\">B complex<\/a>) can help support\u00a0energy, cognitive function, and metabolic health, the experts agree.<\/span><\/p>\n<h2><strong>Folate: Key for Fertility, Pregnancy, and Cell Growth<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Folate (vitamin B9) is another B vitamin that plant-based eaters\u2014especially <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/vitamin-b\/\" target=\"_blank\" rel=\"noopener\">women of reproductive age<\/a>\u2014need to prioritize.<\/span><span style=\"font-weight: 400;\">\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/folate-vs-folic-acid\/\" target=\"_blank\" rel=\"noopener\">Folate<\/a> helps form DNA and RNA, supports red blood cell production, and is critical for fetal neural tube development during pregnancy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“The recommended daily dose for the <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">average adult is 400 micrograms<\/span><\/a><span style=\"font-weight: 400;\">, while 600 micrograms per day is recommended for pregnant women,” says Pelitera.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The tricky thing about missing out on folate? Deficiency symptoms mimic B12 deficiency, which can mask the true problem. <\/span><span style=\"font-weight: 400;\">Low folate can cause symptoms like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizziness or faintness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irregular heartbeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anemia<\/span><\/li>\n<\/ul>\n<h4><b>How to Get Enough Folate<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">It’s possible to meet your needs for folate by eating enough different plant foods, such as legumes, grains, nuts, and seeds. Unfortunately, cooking can destroy up to 50 percent of the folate found in these foods, Pelitera says. Some of the best sources include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dark leafy greens: Spinach, kale, Swiss chard, collards, romaine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes: Lentils, black beans, pinto beans, chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds: Sunflower seeds, peanuts, flaxseeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits: Oranges, papaya, avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains: Quinoa, barley, fortified cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fortified foods: Some breads, cereals, and pasta<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/multivitamins\/prenatal-vitamins\" target=\"_blank\" rel=\"noopener\">prenatal<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/multivitamins\" target=\"_blank\" rel=\"noopener\">multivitamin supplements<\/a> contain adequate folate, but it\u2019s still important to eat a folate-rich diet, especially during pregnancy and lactation, Pelitera says.<\/span><\/p>\n<h2><strong>Smart Supplement Tips for Plant-Based B Vitamins<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you’re going to supplement (and if you’re not eating animal foods, you likely should, according to Azarcon), keep a few tips in mind.<\/span><\/p>\n<p>First,\u00a0<span style=\"font-weight: 400;\">choose methylated forms like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">methylcobalamin<\/a> (B12) and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">methylfolate<\/a> (B9\/folate) for <a href=\"https:\/\/health.clevelandclinic.org\/folate-vs-folic-acid\" target=\"_blank\" rel=\"noopener\">better absorption<\/a>, advises Azarcon. Methylated folate may be particularly important for pregnant and lactating women who have MTHFR gene variants, as they may not absorb the<\/span><span style=\"font-weight: 400;\">\u00a0synthetic form of folate, called <\/span><span style=\"font-weight: 400;\">folic acid (which is found in most supplements and fortified foods), well, she says. Since individual needs can vary, it’s best to check in with your healthcare provider if you’re in that phase of life.<\/span><\/p>\n<p>Otherwise, l<span style=\"font-weight: 400;\">ook for third-party testing to ensure label accuracy and potency. “Third-party testing helps ensure supplements are honestly reporting on their labels,” Pelitera advises. <\/span><span style=\"font-weight: 400;\">Stick to trusted brands (who are typically very transparent about third-party testing) and avoid products with unnecessary additives or fillers.<\/span><\/p>\n<h2><strong>Final Thoughts: <\/strong><strong>With a Plan, <\/strong><strong>You <em>Can<\/em> Thrive on Plants<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you’re eating a vegetarian, vegan, or plant-forward diet, it\u2019s absolutely possible to meet your B vitamin needs\u2014but it probably won\u2019t happen by accident. Among all nutrients, B12 is the biggest priority, but B6 and folate deserve attention, too\u2014especially if you\u2019re struggling with fatigue, mood issues, or fertility concerns. Thankfully, a<\/span><span style=\"font-weight: 400;\"> little planning and the right supplement strategy can go a long way toward helping you feel your best. As always, consult your doctor or a dietitian if you have any concerns and before starting any new supplement routine.<\/span><\/p>\n<p><em>This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>More people than ever are eating fewer animal products. In fact, the popularity of plant-based diets has risen by more than 600 percent since 2014. But there’s one common issue plant-based eaters often run into, even when their diet seems balanced: falling short on B vitamins. B vitamins\u2014especially B12, B6, and folate\u2014are required for proper<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/b-vitamins-plant-based-diet\/\">Read More <span class=\"screen-reader-text\">Plant-Based Dieters Are At Risk For Vitamin B Deficiency<\/span><\/a><\/p>\n","protected":false},"author":264,"featured_media":36151,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-36091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin 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