Why Is Nutritional Yeast Good For You
Nutritional yeast is a popular food product often used in vegan cooking.
It gets its name from the protein, vitamins, minerals and antioxidants it contains.
Studies have shown it has a wide range of potential health benefits, ranging from lowering cholesterol to protecting the body from free radical damage.
This article explains what nutritional yeast is, reviews its health benefits and suggests creative ways to use it.
Tips For A Balanced Plant
Though often dened by what they dont contain, plant-based diets are actually some of the most well-balanced, delicious eating patterns around. Here are a few plant-based recipes to get you started:
For a more guided look at how to build healthy vegetarian meal plans, check out our Oldways 4-week Vegetarian & Vegan Diet Menu Plan, which will help you create satisfying, balanced, budget-friendly meals inspired by cuisines from dierent cultures. The recipes are based o of the Vegetarian & Vegan Diet Pyramid, and feature an abundance of delicious, healthy foods such as vegetables, fruits, nuts, seeds, whole grains, legumes, herbs, and spices.
Kelly Toups, Director of Nutrition
If youre interested in healthy eating, join the Make Every Day Mediterranean Club Facebook group for additional information and support.
What Is Vitamin B12
You all know that we need different types of nutrients to keep our bodies healthy. Vitamin, Minerals, Fiber, Carbohydrate, Protein are the essential nutrient our body needs. We absorb all these things from our food. Vitamins are one of them which are a very important element that is very beneficial for keeping our body healthy. Vitamins are of various types like Vitamin A, B, C, D.
But many people in our country lack a vitamin deficiency, whose name is vitamin B12 is such a vitamin which is very rare in our country. Vitamin B12 is also called cobalamin in which cobalt metal is found. Apart from this, no cobalt metal is found in any vitamin.
It plays an important role in maintaining the health and functioning of our bodies. Vitamin B12 can be taken from many types of elements and it caters to many shortcomings in our body. And helps fight diseases. Vitamin B12 is very important for us and if its deficiency occurs once in our body then its deficiency can lead to many diseases.
The main sources of vitamin b12 are fruits, vegetables, meat, and vitamin b12 rich dry fruits. Below I am giving the vitamin b12 foods list of vitamin b12 rich dry fruits and vitamin b12 rich fruits and vegetables. Check the list below
Recommended Reading: Does Vitamin C Strengthen Your Immune System
More Dairy Foods High In Vitamin B12
- 108% DV in a 16oz glass of low fat milk
- 96% DV in a 16oz glass of whole milk
- 62% DV per cup of non-fat yogurt
- 38% DV per cup of plain yogurt
- 51% DV per cup of hot chocolate
- 48% DV in a 1/4 cup of buttermilk
- 18% DV per 1/2 cup of soft serve ice-cream
See the full list of dairy foods high in vitamin B12.
To Sum Up Red Flesh Dragon Fruit Is Better
Based on the research and studies that were mentioned earlier, the red flesh, red-skin dragon fruit with its higher antioxidants content of lycopene, flavonoid, and Phyto albumins, has better therapeutic properties and hence, is the better dragon fruit variety to consume. Also, when you take a diet rich in antioxidants, it can keep your heart healthy and give you a good skin complexion.
Although it costs slightly more, it is sweeter and better for our health. Be extra careful when you eat this red flesh, red skin dragon fruit as the red pigment will stain your clothes.
If you have not tried it yet, go out and buy some. If you have been eating the white flesh variety, this is the time to change to the red flesh variety.
- World Journal of Pharmacy and Pharmaceutical ScienceâDragon fruit as a nutraceuticals
This content is accurate and true to the best of the authorâs knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
Now What Foods Have Vitamin B12
How can I get b12 naturally? We can find vitamin B12 in abundance in meat and dairy products, although we can obtain most of this vitamin by eating the meat of marine life, such as clams or lobsters.
If youre a vegan or refuse to eat meat, dont worry! You can get protein by being vegan, too, and by being a little flexible, you can get vitamin B12 by taking some dairy products.
For example, cheese is an excellent source of vitamin B12 and can be found in any cheese, while cheese, for obvious reasons, is produced from milk.
Below is a shortlist of foods with vitamin B12 that you can probably eat without any problems.
You may be interested in How can I become vegan easily?
Top 5 Foods High In Vitamin B12
You can find the vitamins in daily foods. Vitamin B12 which is also known as Cobalamin is water soluble and primarily found in eggs, meat and other dairy products. In general people dont feel the effect of the deficiency of this vitamin. But in extreme cases, the side effects are apparent.
Read this guide for the foods that are rich in Vitamin B12. If you have the deficiency of the vitamin, take these foods to make up the shortage.
Recommended Reading: Is Vitamin C Good For Hair Growth
Symptoms Of B12 Deficiency
Clinical deficiency can cause anaemia or nervous system damage. Most vegans consume enough B12 to avoid clinical deficiency. Two subgroups of vegans are at particular risk of B12 deficiency: long-term vegans who avoid common fortified foods and breastfed infants of vegan mothers whose own intake of B12 is low.
In adults typical deficiency symptoms include loss of energy, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations and personality changes. Often these symptoms develop gradually over several months to a year before being recognised as being due to B12 deficiency and they are usually reversible on administration of B12. There is however no entirely consistent and reliable set of symptoms and there are cases of permanent damage in adults from B12 deficiency. If you suspect a problem then get a skilled diagnosis from a medical practitioner as each of these symptoms can also be caused by problems other than B12 deficiency.
Infants typically show more rapid onset of symptoms than adults. B12 deficiency may lead to loss of energy and appetite and failure to thrive. If not promptly corrected this can progress to coma or death. Again there is no entirely consistent pattern of symptoms. Infants are more vulnerable to permanent damage than adults. Some make a full recovery, but others show retarded development.
Dragon Fruit Can Reduce Cancer Risk
The red pigment in the red flesh dragon fruit contains prebiotics, rich in lycopene, flavonoid antioxidants, and Phyto albumins, which help prevent the formation of cancerous cells.
In the medically reviewed report published in the American Institute for Cancer Research eNews, the phytochemical lycopene that is present in red flesh dragon fruit can prevent prostate cancer.
In another study by PaweÅ PaÂ´sko et al of Jagiellonian University Medical College, Poland, dragon fruits with their high antioxidant properties and cytotoxic potential to colon cancer cells may become an important chemopreventive element of the daily diet.
In addition, flavonoid antioxidants can also prevent inflammatory and chronic diseases such as gout, arthritis, and heart disease.
Dragon fruit with white flesh
Don’t Miss: What Vitamins Are Good For Seniors
Top 5 Vegetables Rich In Vitamin B12
Vitamins are organic food substance found in plants and animals. Like other Vitamin B, vitamin B12 is vital for metabolism. You can find the vitamins in different vegetables. There are a number of vegetables that are full of Vitamin B12 and are very helpful for making your gray hair turning black.
You can include these vegetables alternately to your daily diet to compensate the deficiency of this vitamin. Look here at the top 5 vegetables full of Vitamin B-12.
How B12 Works In The Body
The Harvard Medical School Special Health Report Making Sense of Vitamins and Minerals explains that vitamin B12, like all B vitamins, is water soluble, which means the body expels what it does not use. Its main job is to maintain healthy nerve cells, support proper brain function, and assist in the production of DNA and RNA. B12 also works with other B vitamins to improve certain functions. For instance, B12 and B9 together help to make red blood cells. B12, B6, and B9 team up to control blood levels of the amino acid homocysteine, high levels of which have been associated with possible heart disease.
Also Check: Is There A Liquid Vitamin D
In Which Vegetarian Foods Are Vitamin B12 Found
Even vegetarians can cover their vitamin B12 needs through food, provided they eat enough milk, dairy products, and eggs. Three portions of milk, cheese, yogurt, or curd cheese per day and two to three eggs per week can help to ensure a good supply.
By looking at the value of B12 measured as a result of blood analysis, the patients general chart, and eating habits, your doctor will arrange the most appropriate treatment for Vitamin B12 deficiency.
Dont forget, always ask your doctor first when it comes to healthy living habits.
What Fruits And Vegetables Are High In Vitamin B12
- Buildyourbody Team
- 5 min read
Can you find vitamin B12 in vegan foods like fruits and vegetables? Vitamin B12 can be found naturally in meat and dairy products. However, we cannot find it in veggies.
Have you ever wondered which fruits and vegetables contain vitamin B12? Unfortunately, we have to tell you that this vitamin is not found in such foods since they do not contain significant body values in vegetable-origin foods. However, it is an indispensable supplement for the development of these foods.
Recommended Reading: How Much Vitamin D For Osteopenia
Yellow Skin Dragon Fruit Or Yellow Pitaya
Although this article is on the red dragon fruit variety, it will not be complete without comparative information between the two varieties.
To start with, the yellow dragon fruit plant takes a long time to grow and harvest. Depending on the growing condition, it can produce between four to six fruiting cycles per year, similar to the red skin variety.
The fruit is smaller but is sweeter in taste. The way to eat the fruit is similar to its red skin cousin and because it is sweeter, Yellow Pitaya makes a better juice drink.
Although it is grown mainly for its yellow fruit, the flower has commercial value as well. It has an impressive bloom and is probably the largest cacti flower in the world.
The yellow skin Dragon Fruit is native to the northern part of South America and is not commonly grown in tropical South East Asia, yet.
If You’re Pregnant Or Could Get Pregnant
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they’re 12 weeks pregnant.
This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.
Sublingual B12 Or B12 Injections
Both oral supplements and sublingual lozenges have equal absorption of vitamin B12. Due to Intrinsic Factor only a small percentage of vitamin B12 from supplements is absorbed. For example, just 10g out of a 500g dose of vitamin B12. For this reason, doctors may suggest B12 shots or injections, which will directly be absorbed and incorporated into the human body.
An intranasal vitamin B12 gel also exists as a way to boost vitamin B12 levels. Talk to your doctor or primary care provider about this method, if you prefer it over injections.
Vitamin B12 is added to foods as cyanocobalamin or methylcobalamin. Evidence suggests that either form is equally bioavailable and digestible.
Ug Of Vitamin B12 In Fruits
The list below gives the total vitamin b12 content in the top 100 items from the general description ‘fruits’ each of which show the vitamin b12 amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of vitamin b12 can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 91 items. The highest amount of vitamin b12 from the 91 raw items is in Acerola, , raw where the content is 0 ug per 100g. The number of food items which are cooked are 4 items. The highest amount of vitamin b12 from the 4 cooked items is in Apples, raw, without skin, cooked, boiled where the amount is 0 ug per 100g. Comparing raw and cooked fruits shows that cooking can change the levels of vitamin b12 by 0 ug in a 100g serving.
Recommended Reading: What Vitamins Do I Need After Gastric Bypass
Vitamin B12 Rich Fruits
Welcome to the list of the top 100 fruits highest in vitamin b12 content. Where the amount of vitamin b12 ranges from 0 ug to 0 ug per 100g. The top fruit is Acerola, , raw with the highest vitamin b12 content, which in 100g contains 0 ug of vitamin b12.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Acerola, , raw has a nutritional value score of 32 out of 100.
Other important and vitamin b12 related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Acerola, , raw, which is the top of the fruits list for vitamin b12 content in your diet, the amount of Calories is 32 kcal , the amount of Protein is 0.4 g , the amount of Fat is 0.3 g and the amount of Carbohydrate is 7.69 g . The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the vitamin b12 content in Acerola, , raw from the list of fruits.
Legumes Like Meat Have Varying Levels Of Vitamin B
Beans are a rich source of B vitamins. Like animal meat, any type of bean will contain varying amounts of different B vitamins.
You can go with what types they enjoy the most, whether its black beans, pinto beans, chickpeas, or lentils, you can rest assured that youre getting a good amount of B vitamins with each serving of legumes, Hartley said.
Recommended Reading: What Vitamins Does Fish Oil Have
Recipes Containing Vitamin B12
These delectable recipes offer meals for anytime of day that add to your cobalamin intake. Because these recipes rely on natural sources of the nutrient, they are not vegan- although they do accommodate less strict vegetarian diets.
Another dish that utilizes feta cheese to add the nutrient to your diet, these stuffed peppers are also packed with quinoa, lentils, and spinach to supply a wholesome dish that is fit for lunch, dinner, or hearty appetizers at a dinner party. Each pepper is packed not only with vitamins and minerals, but it also contains plenty of protein and fiber.Ingredients: Quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn , salt, black pepper.Total Time: 40 minutes | Yield: 6 servings
Health Benefits And Nutritional Value Of Dragon Fruit
Mazlan has a passion for health and fitness. He enjoys yoga, cycling, home workouts, and healthy food.
Dragon fruit, with its unique appearance, can keep your heart healthy, lower your blood sugar, strengthen your immune system, contain prebiotics for healthy guts and digestive health, etc.
You May Like: How Much Vitamin D Is Toxic To Dogs
Thiamin Riboflavin Niacin Biotin And Pantothenic Acid
You may have heard about biotin already since many women take supplements to improve their hair, skin, and nail health. Fortunately, deficiencies in biotin and pantothenic acid are quite rare. The majority of Americans get enough thiamine , riboflavin , and niacin in our diets because theyre all in fortified bread and cereals as well as eggs and dairy, says Amidor. But vegetarian athletes may be at risk for a riboflavin deficiency because your body needs more of these B vitamins if you work out often. Moreover, doctors have been noticing more cases of deficiency recently in people who have gastric bypass surgery due to limited diets and vomiting.