Foods high in b12
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Foods High in Vitamin B12: An Overview
Animal-Based Sources of Vitamin B12
Meat and Dairy Products
Vitamin B12 is predominantly found in animal-based foods, with meat and dairy products being significant sources. Ruminant meats, such as beef and lamb, are particularly rich in B12, especially in organ meats like liver and kidney. Dairy products also contribute to B12 intake, although in smaller amounts compared to meat. The concentration of B12 in bovine milk remains stable regardless of breed, feed, or lactation stage, but it can vary in meat depending on the animal's diet and the cut of meat.
Fish and Shellfish
Fish and shellfish are also excellent sources of vitamin B12. The bioavailability of B12 from fish meat is relatively high, averaging around 42%, while it is even higher in sheep and chicken meat, ranging from 56% to 89% and 61% to 66%, respectively. However, some shellfish contain pseudovitamin B12, which is inactive in humans, so it is essential to choose the right types of seafood.
Eggs
Eggs contain vitamin B12, but the absorption rate is significantly lower compared to other animal products, with less than 9% of the B12 being absorbed by the human body.
Plant-Based Sources of Vitamin B12
Seaweeds and Algae
Certain types of seaweeds, particularly dried purple laver (nori), are among the few plant-based foods that contain substantial amounts of vitamin B12. Nori is especially suitable for vegetarians and vegans as it also provides other essential nutrients like iron and omega-3 fatty acids. However, most edible blue-green algae (cyanobacteria) contain pseudovitamin B12, which is not bioactive in humans .
Mushrooms
Some mushrooms, such as white button mushrooms and shiitake, contain measurable amounts of vitamin B12. The B12 content in these mushrooms can vary, but they can still contribute to the daily intake of this essential vitamin.
Fermented Foods
Fermented plant-based foods, such as tempeh, soy yogurt, and other fermented vegetables and fruits, can also be good sources of vitamin B12. Fermentation processes can enhance the B12 content in these foods, making them viable options for those on plant-based diets .
Fortified Foods and Supplements
Fortified Breakfast Cereals
For vegans and the elderly, fortified breakfast cereals are a valuable source of vitamin B12. These cereals are often enriched with crystalline vitamin B12, which is readily absorbed by the body.
Vitamin B12 Supplements
Given the risk of B12 deficiency in populations with low animal product consumption, such as vegetarians, vegans, and the elderly, B12 supplements are often recommended. These supplements can help meet the daily requirements and prevent deficiency-related health issues.
Conclusion
While animal-based foods remain the most reliable sources of vitamin B12, certain plant-based foods like nori, mushrooms, and fermented products can also contribute to B12 intake. Fortified foods and supplements are essential for those who do not consume animal products to ensure adequate B12 levels and prevent deficiency.
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