Should You Take A Multivitamin
Foods with B12 are always the first choice, but if you have trouble eating B12-rich foods, or have problems absorbing B12, another potential vitamin B12 source is a multivitamin. In fact, the federal government’s Dietary Guidelines for Americans suggest that people older than age 50 take a multivitamin supplement as a way to ensure adequate B12 intake.
Many store multivitamins contain high amounts of B12. An average brand may contain about 25 mcg, which is more than 400% of the recommended daily value. Check with your doctor to determine if multivitamins is right for you. There is little risk from taking too much B12, however, high amounts may interact with certain medications.
Executive Editor, Harvard Men’s Health Watch
It Is Very Nutritious
Nutritional yeast is a great source of protein, B vitamins and trace minerals.
Fortified nutritional yeast contains more B vitamins than unfortified varieties, as extra amounts are added during manufacturing.
However, unfortified varieties still contain a moderate amount of B vitamins, which form naturally as the yeast grows.
Some of the main nutritional benefits of nutritional yeast include:
- It is a complete protein: Nutritional yeast contains all nine essential amino acids that humans must get from food. One tablespoon contains 2 grams of protein, making it an easy way for vegans to add high-quality protein to meals (
- , 4).
Exact nutritional values vary between brands, so always read labels to find the variety that meets your needs.
If you are using nutritional yeast to add extra vitamins and minerals to your diet, look for fortified varieties with higher amounts of added nutrients.
If you are using nutritional yeast simply for its flavor, you may be less concerned about whether it is fortified or not.
Summary Fortified nutritional yeast is a vegan-friendly source of complete protein, B vitamins and trace minerals required for optimal health.
It Contains Powerful Antioxidants
Every day your body is faced with potential cell damage caused by free radicals.
Antioxidants from the diet help fight this damage by binding to free radicals, ultimately disarming them.
Nutritional yeast contains the powerful antioxidants glutathione and selenomethionine .
These particular antioxidants protect your cells from damage caused by free radicals and heavy metals and help your body eliminate environmental toxins .
Consuming antioxidant-rich foods, such as nutritional yeast, fruits, vegetables and whole grains, can help boost antioxidant levels and defend against chronic diseases, including heart disease, cancer and macular degeneration .
Summary: Nutritional yeast contains the antioxidants glutathione and selenomethionine, both of which can help protect your body from chronic diseases caused by oxidative stress.
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Foods High In Vitamin B12
Vitamin B12 is essential for the blood, brain and nervous system. Not having enough in the body can cause people to feel tired and sick. Eating more meat and animal products can boost levels of vitamin B12. If you dont eat meat, however, taking vitamin B12 supplements may be an option.
It Helps Prevent Vitamin B12 Deficiency In Vegans
Vitamin B12 is needed for a healthy nervous system, DNA production, energy metabolism and the creation of red blood cells (
One study including 49 vegans found that consuming 1 tablespoon of fortified nutritional yeast daily restored vitamin B12 levels in those who were deficient .
In this study, the nutritional yeast contained 5 mcg of vitamin B12 per tablespoon, which is slightly more than double the daily recommended amount for adults.
Vegans should look for fortified varieties of nutritional yeast to ensure that adequate amounts of B12 are in the product.
Summary Fortified nutritional yeast contains high amounts of vitamin B12 and can be used to help prevent deficiency in vegans.
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Who Should Consider Taking A B12 Supplement
Up to a third of older people have problems with the absorption of vitamin B12 due to atrophic gastritis. Also, people with pernicious anemia cannot absorb this vitamin, so they are usually treated with vitamin B12 shots. Following that, these two groups of people are often advised to take supplements to either prevent or treat this deficiency.
Some gastrointestinal disorders, such as celiac disease and Crohns disease, may lead to a low concentration of vitamin B12 since they decrease its absorption. In addition, people who have undergone specific gastrointestinal surgical procedures can have inadequate levels of vitamin B12, meaning they could benefit from taking vitamin B12 tablets, too.
Since this vitamins sources are primarily foods of animal origin, strict vegetarians and vegans are likely to develop a deficiency in vitamin B12 if they dont consume sufficient amounts of fortified food products or take dietary supplements. Pregnant and lactating women should be cautious if they follow a strict vegetarian or vegan diet, as their infants may also develop this type of deficiency.
If Vitamin B12 Is Only Found In Plant Foods Where Do Cows Get Vitamin B12 From
Cows are not given any form of synthetic vitamin B12. Vitamin B12 is naturally synthesized by bacteria that flourish in certain animals . Cows, in particular, ferment their food in 4 different stomachs as they digest it. This fermentation lets the bacteria in cows create vitamin B12, and allows cows to store any excess vitamin B12.
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Top 5 Fishes Rich In Vitamin B12
Fish is high in protein and low in fat. Daily intake of fish, or 1-2 weekly serving may help reducing different diseases. The fishes are rich in Omega 3 Fatty acids that reduce the risk of many types of cancers. Since the human bodies cant make this important nutrient, so the fish should be an important part of your diet.
As an adult person of either gender over 14 years, needs 2.4 mcgs of Vitamin B12 which is non-toxic in large amount and also helpful for turning gray hair. Some of the important fishes that are loaded with vitamin b-12 are listed here:
What Is Fortified Cereal
Fortified foods contain added vitamins and minerals that arent naturally present in them.
Fortification is meant to improve peoples levels of particular nutrients and is common for foods that adults and children typically eat, such as grains, milk, and juice. Cereal is one of the most commonly fortified foods.
For example, 1 cup of fortified Total cereal boasts 40 mg of iron 100% of the Daily Value .
As the same size serving of an unfortified wheat cereal meets only 10% of the DV, much of breakfast cereals iron content may be due to fortification .
Its important to monitor your nutrient intake, as many people in the United States dont consume enough iron, calcium, or vitamins A, C, D, and E. Deficiencies may lead to negative health effects (
However, fortified cereals are not inherently healthy. While some are made with whole grains and high in fiber and protein, others contain almost no nutrients.
For example, Kelloggs Frosted Flakes offers no fiber and only 1 gram of protein per 3/4 cup .
You can tell if a cereal is fortified because the added nutrients will be specified on the packaging. Often, below the ingredient list, theres a list of vitamins and minerals used to fortify the product.
Keep in mind that fortification varies by region. Its more common to find fortified cereals in Western countries .
Eating fortified cereal may help prevent nutrient deficiencies.
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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.
What Fruits And Vegetables Are High In Vitamin B12
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.
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Dietary Sources Of Vitamin B12
Vitamin B12 occurs naturally only in animal products . The following foods are good dietary sources of vitamin B12:
- Mussels: 20.4 micrograms per 3-ounce serving
- Clams: 84.1 micrograms per 3-ounce serving
- Crab: 9.8 micrograms per 3-ounce serving
- Lean beef: 6.9 micrograms per 3-ounce serving
- Mackerel: 16.1 micrograms per 3-ounce serving
- Skim milk: 0.9 micrograms per cup
- Turkey: 0.8 micrograms per 3-ounce serving
- Beef liver: 70.7 micrograms per 3-ounce serving
- Yogurt: 1.1 micrograms per cup
- Egg: 0.4 micrograms in one large egg
Although animal products are the only naturally occurring sources of vitamin B12, several types of foods are fortified with this vitamin to ensure that Americans get enough. For example, a typical fortified breakfast cereal contains 6 micrograms per serving.
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
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Nutritional Yeast: 338 G 1407% Dv
Commonly used as a seasoning by vegetarians and vegans, fortified nutritional yeast is known for its high levels of vitamin B12, which is why it’s sometimes recommended as what to eat for B12 deficiency prevention.
One tablespoon of nutritional yeast has 1,407 percent of the DV for vitamin B12 as well as 5 grams of protein and some iron and potassium. Nutritional yeast has a savory, nutty flavor that parallels the taste of cheese, making it a great option for adding flavor to dishes like roasted vegetables and omelets.
May Be Loaded With Sugar And Refined Carbs
Many fortified cereals are high in added sugar and refined carbs .
Plus, most people eat more than the recommended serving size. In fact, a study in 72 adults determined that people ate 200% of the labeled serving size, on average (
As such, you should read labels carefully to avoid any deceptive claims.
Fortified cereals are generally not as healthy as their packaging asserts, as many are high in added sugar and refined carbs.
Its best to choose cereals that are low in sugar and high in fiber. Look for types with fewer than 6 grams of sugar and at least 3 grams of fiber per serving.
Fiber can help boost fullness and reduce cholesterol levels, among other benefits .
Since many cereals lack protein, include a protein source to create a more satisfying, balanced meal. Consider adding Greek yogurt, nuts, or peanut butter.
However, the best option for a nutrient-rich breakfast is whole, unprocessed foods, such as oatmeal, yogurt, fruit, or eggs.
Its best to select cereals that are low in sugar and high in fiber or simply eat whole, unprocessed foods instead.
Fortified cereals are commonly eaten for breakfast and may help prevent certain nutrient deficiencies.
However, many have misleading claims and are loaded with sugar and refined carbs.
Fortification alone does not necessarily make cereal healthy. For a nutritious breakfast, youre better off eating whole, unprocessed foods like eggs or oatmeal.
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Top 12 Foods That Are High In Vitamin B12
Vitamin B12 is an essential nutrient that your body cant make on its own, so you need to get it from your diet or supplements.
Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diets closely to make sure theyre getting enough.
This article lists 12 foods rich in vitamin B12 to add to your shopping list.
How To Select Sardines
If you purchase canned sardines, its better to buy those that are packed in olive oil rather than soybean oil. They also come packed in water. This version is a good option if youre looking for ways to reduce your fat intake.
Whichever you buy, be sure to check the expiration dates on the can prior to purchasing.
If you purchase sardines fresh, be sure to inspect them first. Things to look for in fresh sardines include:
- fresh smell
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B12 Deficiency: Who Is At Risk
Most healthy adults get sufficient B12 from their regular diet. However, it is common for older people to have some level of B12 deficiency. This is often due to a poor diet and less stomach acid, which the body needs to absorb B12 from food.
Certain conditions and drugs also can interfere with absorption and increase your deficiency risk. For example, Crohn’s disease, pancreatic disease, diabetes, and heartburn medication, which reduces stomach acid. Vegans and vegetarians sometimes have trouble consuming enough B12 since many food sources are found in animal products like meat and dairy.
Low levels of B12 can cause fatigue, nervousness, dizziness, numbness, and tingling in the fingers and toes. Severe, long-term deficiency may lead to loss of mobility, problems walking, or memory loss.
A blood test from your doctor can measure B12 levels. A serious deficiency can be corrected with B12 shots or high-dose supplements.
Health Benefits Of Vitamin B12
- Protection Against Heart Disease – Adequate levels of vitamins B12, B6, and B9 have been shown to lower levels of a protein in the blood: homocysteine. Lower levels of homocysteine have been shown to improve endothelial function, which in turn may boost cardiovascular health and decrease risk of heart attacks.
- Protect and Repair DNA to Reduce Cancer Risk and Slow Aging – Absorption of vitamin b12 and Folate is essential for DNA metabolism and maintenance, which may reduce the risk of cancer and slow down aging.
- Protect Against Dementia and Cognitive Decline – Lack of vitamin B12 increases homocysteine levels, which in turn decreases the body’s ability to metabolize neurotransmitters. Due to limitations with creating long-term controlled studies in human populations, no definite link between increased vitamin B12 levels and cognitive function has been found, however, several observational studies suggest increased homocysteine levels increase the incidence of Alzheimer’s disease and dementia, and low levels of vitamin B12 have been associated with cognitive decline.
- Alzheimer’s Protection – One study has shown that a deficiency in Vitamin B12 and Folate can double the risk of Alzheimer’s Disease.
- Energy and Endurance – A lack of vitamin B12 will lead to anemia and weakness. Adequate levels of vitamin B12 are necessary to maintain normal energy levels. Claims of vitamin B12 as an energy or athletic enhancer remain unproven.
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List Of Vitamin B12 Rich Dry Fruits And Vegetables
Vitamin B12 is one of the Vitamins of Vitamin B complex which is soluble in water. Vitamin B12 has many benefits to our health and body. Since our body does not produce vitamin B12 itself, we had to get vitamin B12 through regular foods. So lets see which are the vitamin b12 rich dry fruits, vitamin B12 vegetables, and fruits. Check the vitamin B12 foods list below
Should You Take Vitamin B12 Supplements
Vitamin B12 supplements are recommended for people who are at risk of vitamin B12 deficiency.
Those include older adults, pregnant or breastfeeding women, vegetarians and vegans, individuals with intestinal problems, and those who have had stomach surgery.
As with the vitamin B12 in fortified sources, the vitamin B12 in supplements is synthetically made, so its vegan-friendly .
Vitamin B12 supplements can be found in many forms. You can swallow, chew, or drink them, or place them under your tongue. Your healthcare provider can also inject you with vitamin B12.
Research has shown that vitamin B12 taken by mouth and muscular injection are equally effective at restoring vitamin B12 levels in people who are deficient in the vitamin .
In fact, a study found that people with low levels of vitamin B12 replenished their stores after 90 days of either supplements or injections of vitamin B12 .
However, not all vitamin B12 deficiency is caused by inadequate dietary intake. Its sometimes caused by lack of intrinsic factor, a protein that is necessary for the efficient absorption of vitamin B12.
Lack of intrinsic factor is most common in older people and usually associated with an autoimmune disease known as pernicious anemia.
The most common treatment for pernicious anemia is lifelong vitamin B12 injections, but small amounts of vitamin B12 are absorbed without intrinsic factor. One review concluded that taking 1,000 mcg daily is an effective alternative to injections .
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