Word: b12
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...ought to be able to dine healthily on this botanical bounty. With perfect knowledge, you can indeed eat like a king from the vegetable world. But ordinary people are not nutrition professionals. While some vegetarians have the full skinny on how to watch their riboflavin and vitamins D and B12, many more haven't a clue. This is one reason that vegetarians, in a study of overall nutrition, scored significantly lower than nonvegetarians on the USDA's Healthy Eating Index, which compares actual diet with USDA guidelines...
...should not overlook folic acid (found in meat and leafy green vegetables such as spinach) or vitamins B6 and B12. They reduce high levels of the amino acid homocysteine, which is believed to contribute to Alzheimer's. "It makes sense to have a diet that's rich in folic acid, fresh fruits, legumes and vegetables," says UCLA's Small. "And it can't hurt to take a multivitamin, which has 0.4 milligrams of folic acid and some B6 and B12...
...best evidence to date concerns folate, one of the B vitamins. It's been proved to limit the number of neural-tube defects in embryos, and a recent double-blind randomized trial found that folate in combination with vitamin B12 and a form of B6 also decreases the reblockage of coronary arteries after angioplasty. Look for a supplement that contains 400 micrograms of folate...
Since beef, chicken and fish are good sources of protein and vitamins, nutritionists stress that a vegetarian diet requires vigilance, especially during the growth spurts that occur in adolescence. Strict vegans, especially menstruating girls, have to be particularly careful to get enough iron, zinc, calcium and B12. (B12 is not found in vegetables.) Yet most experts agree that the diet is eminently manageable. "It's easier to absorb and maintain the necessary nutrients if you eat a little bit of meat or fish," says Bier. But beans, tofu, peanut butter, broccoli, milk, eggs and whole grains can provide protein, iron...
Among the active ingredients in the concoction are the amino acid taurine, vitamin B12, sugar and a jolt of caffeine (each 250-ml can has about as much caffeine as a shot of espresso). For added punch, party regulars prefer their Red Bull with vodka or champagne. "It gives you a high, especially when mixed with other substances," says Lauren, 27, a New York City art dealer. "It lets you party all night long." Best of all, it's legal...