Vitamin b12 vegetables and fruits
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Vitamin B12 in Vegetables and Fruits: Sources and Fortification
Introduction to Vitamin B12 and Plant-Based Diets
Vitamin B12, also known as cobalamin, is a crucial nutrient that plays a vital role in the functioning of the brain and nervous system, as well as in the formation of red blood cells. It acts as a cofactor for the enzymes methionine synthase and methylmalonyl-CoA mutase in eukaryotes1. The recommended daily intake for adults ranges between 2 and 4 µg/day, but this requirement can increase under certain conditions1. Traditionally, vitamin B12 is found in animal-derived foods, which poses a challenge for individuals following plant-based diets, such as vegetarians and vegans, who are at a higher risk of deficiency4 6.
Fermented Vegetables and Fruits as Vitamin B12 Sources
One promising solution to the lack of vitamin B12 in plant-based diets is the consumption of fermented vegetables and fruits. Fermentation can enhance the vitamin B12 content in these foods, making them a viable alternative source. Various plant materials and microorganisms are used to produce fermented products like tempeh, tofu, and cheonggukjang, which have been associated with cognitive enhancement and neuroprotective effects1. The bioaccessibility and bioavailability of vitamin B12 in these fermented products are critical factors that require further research1.
Fortification of Vegetables and Fruits
Another approach to addressing vitamin B12 deficiency in plant-based diets is the fortification of vegetables and fruits. For instance, a study demonstrated the successful fortification of tomato fruits with cyanocobalamin (a form of vitamin B12) through hydroponic cultivation. The fortified tomatoes contained significant levels of vitamin B12, along with increased glucose and lycopene levels, making them a potential dietary source for vegetarians2.
Naturally Occurring Vitamin B12 in Certain Vegetables
Although it is generally believed that plant foods do not contain vitamin B12, some vegetables grown in specific conditions have been found to contain small amounts of this nutrient. Examples include arrowhead, lotus rhizome, Brasenia schreberi, and bamboo sprouts grown in soil or mud3. However, the amounts present in these vegetables are not substantial enough to meet daily requirements.
Algae as a Source of Vitamin B12
Edible algae, such as Spirulina and Chlorella, have been identified as excellent sources of vitamin B12, particularly for vegetarian and vegan consumers. Studies have shown that smoothies supplemented with these algae can maintain high levels of vitamin B12 throughout their shelf life, ensuring adequate intake7. Additionally, dried purple laver (nori) is highlighted as a suitable natural plant product rich in vitamin B12, iron, and n-3 polyunsaturated fatty acids, making it an ideal choice for vegetarians10.
Conclusion
While traditional plant-based diets may lack sufficient vitamin B12, various strategies can help mitigate this deficiency. Fermented vegetables and fruits, fortified crops, and certain algae offer promising alternatives to ensure adequate vitamin B12 intake for vegetarians and vegans. Further research and development in these areas can enhance the availability and bioavailability of vitamin B12 in plant-based diets, contributing to better health outcomes for those who avoid animal products.
Sources and full results
Most relevant research papers on this topic
Fermented vegetables and fruits as vitamin B12 sources: An overview
Fermented vegetables and fruits can provide the necessary daily amount of vitamin B12 for human health and maintenance, making them a feasible alternative for plant-based diets.
Production and characterization of cyanocobalamin-enriched tomato (Solanum lycopersicum) fruits grown using hydroponics.
Cyanocobalamin-enriched tomato fruits grown using hydroponics can help prevent vitamin B12 deficiency in vegetarians by increasing glucose and lycopene levels.
Non-RCT
Rigorous JournalVegetarian Nutrition for the Older Adult: Vitamin B12, Iron, and Zinc
Older vegetarians may benefit from vitamin B12 and zinc supplementation, regardless of their dietary patterns, to manage suboptimal nutrient status.
Literature ReviewVitamin B12 sources in non-animal foods: a systematic review
A varied diet containing non-animal B12 food sources can potentially meet daily recommendations for B12, reducing deficiency concerns for vegetarians and vegans.
Systematic ReviewConclusions of a WHO Technical Consultation on Folate and Vitamin B12 Deficiencies
Folate and vitamin B12 deficiencies are primarily caused by insufficient dietary intake or poor absorption, with higher risks in poorer countries, vegetarians, and those with dietary restrictions.
Highly CitedNatural vitamin B12 and fucose supplementation of green smoothies with edible algae and related quality changes during their shelf life.
Spirulina supplementation in green smoothies ensures full vitamin B12 intake and lower vitamin C degradation, with similar shelf life for thongweed and kombu.
Non-RCTVitamin B12 Intake From Animal Foods, Biomarkers, and Health Aspects
A diet high in plant-based foods and low in animal products increases the risk of vitamin B12 deficiency, especially in populations with low consumption of animal products.
Highly CitedVitamin B12 Sources and Bioavailability
Vitamin B12 bioavailability decreases with increasing intake, making animal foods, meat, milk, egg, fish, and shellfish the main sources.
Highly CitedVitamin B12-Containing Plant Food Sources for Vegetarians
Dried purple laver (nori) is the most suitable Vitamin B12 source for vegetarians, providing iron and n-3 polyunsaturated fatty acids, while also providing other nutrients.
Very Rigorous JournalHighly Cited