Summary Vitamin B12-Containing Plant Food Sources for Vegetarians - PMC www.ncbi.nlm.nih.gov
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Dried purple laver (nori) is a rich plant-based source of Vitamin B12, iron, and omega-3s, with other options including enriched beans, vegetables, and fortified foods.
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Slide Presentation (12 slides)
Key Points
- Dried purple laver (nori) is the most suitable Vitamin B12 source for vegetarians.
- Vegetarians are at a higher risk of Vitamin B12 deficiency than non-vegetarians.
- Vegetarian diets are rich in carbohydrates, but low in proteins, saturated fatty acids, and certain vitamins and minerals.
- Ready-to-eat cereals fortified with Vitamin B12 are a common source for vegetarians in the United States.
- Plant-based food sources like shiitake mushrooms and certain types of edible algae can help improve nutrient imbalance in vegetarian diets.
Summaries
25 word summary
Dried purple laver (nori) is the top plant-based source of Vitamin B12, providing iron and omega-3s. Other options include enriched beans, vegetables, and fortified foods.
75 word summary
Dried purple laver (nori) is the most suitable plant-based source of Vitamin B12 for vegetarians, as it also provides other important nutrients like iron and omega-3 fatty acids. Vegetarian diets often lack Vitamin B12, Vitamin D, iron, zinc, and calcium. Enriched beans, vegetables, fermented soybean-based foods, certain fermented vegetables, shiitake mushrooms, and edible algae are other potential sources. However, supplementation or fortified foods may be necessary, and regular monitoring of Vitamin B12 levels is advised.
136 word summary
A study on plant-based food sources for vegetarians found that dried purple laver (nori) is the most suitable source of Vitamin B12, as it also contains other nutrients lacking in vegetarian diets, such as iron and omega-3 fatty acids. Vegetarian diets are generally low in certain nutrients, including Vitamin B12, Vitamin D, iron, zinc, and calcium. Ready-to-eat cereals fortified with Vitamin B12 are common in the United States, but most vegetarians avoid processed foods. Other potential sources of Vitamin B12 for vegetarians include enriched beans and vegetables, fermented soybean-based foods, certain types of fermented vegetables, shiitake mushrooms, and various types of edible algae. However, these plant-based sources may not be sufficient to meet dietary needs, so supplementation or fortified foods are recommended. Regular monitoring of Vitamin B12 levels is important for vegetarians to address any deficiencies.
426 word summary
A study on plant-based food sources for vegetarians found that dried purple laver (nori) is the most suitable source of Vitamin B12, as it also contains other nutrients lacking in vegetarian diets, such as iron and omega-3 fatty acids. Vitamin B12 is primarily found in animal-derived foods, making it challenging for vegetarians to obtain enough. The deficiency of Vitamin B12 can lead to anemia and neuropathy, with estimated frequencies of deficiency ranging from 11% to 90% in different vegetarian groups.
Vegetarian diets tend to be rich in carbohydrates, dietary fibers, and various vitamins and minerals, but low in proteins, certain fatty acids, and key nutrients like Vitamin B12, Vitamin D, iron, zinc, and calcium. To prevent Vitamin B12 deficiency in vegetarians, it is important to identify plant-derived foods that contain high levels of the vitamin.
Ready-to-eat cereals fortified with Vitamin B12 are a common source in the United States, but processed foods are generally avoided by most vegetarians. Several studies have explored enriching beans and vegetables with Vitamin B12, as well as fermented soybean-based foods and certain types of fermented vegetables. Edible mushrooms like shiitake mushrooms also contain Vitamin B12, along with Vitamin D and iron.
Various types of edible algae, such as dried green laver and purple laver, are consumed worldwide and contain substantial amounts of Vitamin B12. Dried purple laver (nori) is considered the most suitable source of Vitamin B12 for vegetarians. It is a natural plant product that also provides other nutrients lacking in vegetarian diets.
In conclusion, dried purple laver (nori) is the most suitable source of Vitamin B12 for vegetarians. It contains high levels of Vitamin B12 and other essential nutrients. Other plant-based food sources, such as shiitake mushrooms and certain types of edible algae, can also help address nutrient imbalances in vegetarian diets and reduce the risk of Vitamin B12 deficiency.
The study emphasizes the challenges faced by vegetarians in meeting their Vitamin B12 requirements and discusses different types of vegetarian diets. It highlights the nutritional characteristics of vegetarian diets and the potential deficiencies that may arise from excluding animal products. The study explores various plant-derived food sources that contain Vitamin B12, including fermented vegetables, tea leaves, mushrooms, and edible seaweeds.
However, the study concludes that while plant-based food sources can provide some Vitamin B12, they may not be sufficient to meet the dietary needs of vegetarians. The authors recommend considering supplementation or fortified foods to ensure an adequate intake of Vitamin B12. Regular monitoring of Vitamin B12 levels in vegetarians is also important to detect and address any deficiencies.
515 word summary
A study on plant-based food sources for vegetarians found that dried purple laver (nori) is the most suitable source of Vitamin B12. It also contains other nutrients lacking in vegetarian diets, such as iron and omega-3 fatty acids. Vitamin B12 is primarily found in animal-derived foods, making it challenging for vegetarians to obtain enough. The deficiency of Vitamin B12 can lead to anemia and neuropathy, with estimated frequencies of deficiency ranging from 11% to 90% in different vegetarian groups.
There are several types of vegetarian diets, each with its own restrictions on the consumption of animal products. Vegetarian diets tend to be rich in carbohydrates, dietary fibers, and various vitamins and minerals, but low in proteins, certain fatty acids, and key nutrients like Vitamin B12, Vitamin D, iron, zinc, and calcium.
To prevent Vitamin B12 deficiency in vegetarians, it is important to identify plant-derived foods that contain high levels of the vitamin. Ready-to-eat cereals fortified with Vitamin B12 are a common source in the United States, but processed foods are generally avoided by most vegetarians. Several studies have explored enriching beans and vegetables with Vitamin B12, as well as fermented soybean-based foods and certain types of fermented vegetables. Edible mushrooms like shiitake mushrooms also contain Vitamin B12, along with Vitamin D and iron.
Various types of edible algae, such as dried green laver and purple laver, are consumed worldwide and contain substantial amounts of Vitamin B12. Dried purple laver (nori) is considered the most suitable source of Vitamin B12 for vegetarians. It is a natural plant product that also provides other nutrients lacking in vegetarian diets.
In conclusion, dried purple laver (nori) is the most suitable source of Vitamin B12 for vegetarians. It contains high levels of Vitamin B12 and other essential nutrients. Other plant-based food sources, such as shiitake mushrooms and certain types of edible algae, can also help address nutrient imbalances in vegetarian diets and reduce the risk of Vitamin B12 deficiency.
The study emphasizes the challenges faced by vegetarians in meeting their Vitamin B12 requirements and discusses different types of vegetarian diets. It highlights the nutritional characteristics of vegetarian diets and the potential deficiencies that may arise from excluding animal products. The study explores various plant-derived food sources that contain Vitamin B12, including fermented vegetables, tea leaves, mushrooms, and edible seaweeds.
However, the study concludes that while plant-based food sources can provide some Vitamin B12, they may not be sufficient to meet the dietary needs of vegetarians. The authors recommend considering supplementation or fortified foods to ensure an adequate intake of Vitamin B12. Regular monitoring of Vitamin B12 levels in vegetarians is also important to detect and address any deficiencies.
In summary, this study highlights the challenges faced by vegetarians in obtaining enough Vitamin B12 and provides an overview of different types of vegetarian diets. It discusses the nutritional characteristics of these diets and explores plant-based food sources that contain Vitamin B12. The study concludes that while these sources can provide some Vitamin B12, additional measures such as supplementation or fortified foods may be necessary to meet the dietary needs of vegetarians.
923 word summary
A survey of naturally occurring plant-derived food sources with high Vitamin B12 contents suggested that dried purple laver (nori) is the most suitable Vitamin B12 source presently available for vegetarians. Dried purple laver also contains high levels of other nutrients that are lacking in vegetarian diets, such as iron and omega-3 polyunsaturated fatty acids. It is a natural plant product and suitable for most people in various vegetarian groups.
Vitamin B12 belongs to the corrinoids group and is usually restricted to cyanocobalamin, which is the most chemically stable form of cobalamin. Cyanocobalamin is included in most human dietary supplements and is converted into the coenzyme forms of cobalamin, such as methylcobalamin and 5-deoxyadenosylcobalamin, which have different functions in the body.
Vitamin B12 is primarily found in animal-derived foods, making it difficult for vegetarians to obtain adequate amounts. The deficiency of Vitamin B12 can lead to megaloblastic anemia and neuropathy. Vegetarians are at a higher risk of Vitamin B12 deficiency than non-vegetarians, with estimated frequencies of deficiency ranging from 11% to 90% in different groups.
There are several main types of vegetarian diets, including lacto-ovo vegetarianism, raw veganism, fruitarianism, Buddhist vegetarianism, macrobiotic diet, and Jain vegetarianism. Each type has its own restrictions on the consumption of animal products.
From a nutrient intake perspective, vegetarian diets are usually rich in carbohydrates, omega-6 polyunsaturated fatty acids, dietary fibers, carotenoids, folic acid, Vitamin C, Vitamin E, and magnesium. However, these diets tend to be low in proteins, saturated fatty acids, omega-3 polyunsaturated fatty acids, Vitamin A, Vitamin B12, Vitamin D, zinc, iron, and calcium.
To prevent Vitamin B12 deficiency in vegetarians, it is important to identify plant-derived foods that contain high levels of Vitamin B12. Ready-to-eat cereals fortified with Vitamin B12 are a common source of the vitamin in the United States. However, processed foods are generally avoided by most vegetarians, so it is necessary to find natural food sources.
Several studies have looked at enriching beans and vegetables with Vitamin B12 using organic fertilizers or hydroponics. Fermented soybean-based foods like tempe and certain types of fermented vegetables have been found to contain Vitamin B12. However, artificially Vitamin B12-enriched vegetables may not fit the philosophy of vegetarians.
Edible mushrooms, such as shiitake mushrooms, contain Vitamin B12, but the content can vary significantly. Dried shiitake mushroom fruiting bodies contain Vitamin D and iron as well, which are nutrients that vegetarians often lack.
Various types of edible algae are consumed worldwide as food sources. Dried green laver and purple laver contain substantial amounts of Vitamin B12. Dried purple laver is the most suitable Vitamin B12 source for vegetarians presently available. It contains other nutrients lacking in vegetarian diets, such as iron and omega-3 polyunsaturated fatty acids. Dried purple laver is a natural plant product and suitable for most vegetarian groups.
In conclusion, dried purple laver (nori) is the most suitable Vitamin B12 source for vegetarians. It contains high levels of Vitamin B12 as well as other nutrients lacking in vegetarian diets. Other plant-based food sources, such as shiitake mushrooms and certain types of edible algae, can also help improve the nutrient imbalance in vegetarian diets and reduce the incidence of Vitamin B12 deficiency.
This study explores the availability of vitamin B12 in plant-based food sources for vegetarians. The authors discuss the importance of vitamin B12 in the diet and its role in various bodily functions. They also highlight the fact that vitamin B12 is primarily found in animal-derived foods, making it difficult for vegetarians to meet their dietary needs.
The authors provide an overview of different types of vegetarian diets, including lacto-ovo vegetarians, lacto vegetarians, and vegans. They explain that lacto-ovo vegetarians consume dairy products and eggs, which are sources of vitamin B12, while lacto vegetarians consume dairy products but not eggs. Vegans, on the other hand, avoid all animal products and are at a higher risk of vitamin B12 deficiency.
The authors discuss the nutritional characterization of vegetarian diets and highlight the potential deficiencies that may arise from the exclusion of animal products. They explain that while vegetarian diets can be nutritionally adequate, they are often lacking in certain nutrients, including vitamin B12. The authors note that vitamin B12 deficiency is associated with various health risks, including anemia, neurological disorders, and cardiovascular diseases.
Next, the authors explore plant-derived food sources that contain vitamin B12. They discuss studies that have identified vitamin B12 in fermented vegetables, tea leaves, and mushrooms. They also highlight the presence of vitamin B12 in edible seaweeds, including nori, purple laver, and green laver. The authors explain that the bioavailability of vitamin B12 from these plant sources may vary and further research is needed to determine their effectiveness in preventing deficiency.
The authors conclude that while plant-based food sources can provide some vitamin B12, they may not be sufficient to meet the dietary needs of vegetarians. They recommend that vegetarians consider supplementation or fortified foods to ensure an adequate intake of vitamin B12. They also emphasize the importance of regular monitoring of vitamin B12 levels in vegetarians to detect and address any deficiencies.
In summary, this study highlights the challenges faced by vegetarians in meeting their vitamin B12 requirements. It provides an overview of different types of vegetarian diets and discusses the nutritional characterization of these diets. The study also explores plant-derived food sources that contain vitamin B12 and concludes that while they can provide some vitamin B12, they may not be sufficient to meet the dietary needs of vegetarians. The authors recommend supplementation or fortified foods to ensure an adequate intake of vitamin B12.