If you’re here then you’ve probably Google’d about: vitamin b12 vegetables.
What Is Vitamin B12?
This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells. Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use. You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you don’t eat enough vitamin-B12-rich foods Below are 12 healthy foods that are very high in vitamin B12.
Contents
Foods Rich In Folic Acid And Vitamin B12
Due to growth or pregnancy
Certain types of medication
Certain disease conditions
Alcoholism
Oral contraceptives (the “pill”)
Symptoms of folic acid deficiency
Poor growth
Smooth, red and painful tongue
Stomach and intestinal problems e.g. Diarrhoea, constipation
No appetite
Fatigue / tiredness
Foods rich in folic acid
Meat Legumes Starches Fruit and vegetables Liver (best source0 Dried beans Whole grain breads Spinach Chicken giblets Lentils Wheat flour Beetroot Kidney Split peas (Dahls) Potato Brussel Sprouts Egg yolk Soya Products Sweet potato Broccoli Almonds Cabbage Nuts Asparagus Banana Oranges Peaches
Important Guidelines
Include more foods that are high in Folic Acid in the diet
Fruit and vegetables should be eaten raw whenever possible as cooking destroys Folic Acid
Avoid alcohol in the diet as it leads to Folic Acid deficiency
Pregnant women have higher requirements for Folic Acid and should take Folic Acid supplements as advised by the doctor/dietician/nurse.
Increase the use of wheat flour and soya flour in baking and food preparation
Causes of vitamin B12 Deficiency
Eating a diet that contains no meat or animal products
Poor absorption due to certain disease conditions or surgery
Surgery to the stomach or intestine
Oral contraceptives (the “pill”)
Smoking
Symptoms of Vitamin B12 Deficiency
Similar symptoms to that of Folic Acid deficiency (see above) including:
Nerve damage
Numbness in hands and feet
Tingling (pins and needles) in hands and feet
Weakness in legs
Pale skin
Poor memory
Poor muscle coordination
Foods rich in Vitamin B12
Meat: liver best source; beef/mutton; chicken; pork/ham; fish, whole egg
Dairy products: milk; cheese; yoghurt; maas
Important Guidelines
Include more foods high in Vitamin B12 in the diet
Liver should be included more often in the diet as it is an excellent source of Vitamin B12, folic acid, iron and other important nutrients
Strict vegetarians, who do not have any dairy products, may require Vitamin B12 supplements
Complied by the KwaZulu-Natal Dietitians : Department of Health.
List Of B-12 Foods For Vegetarians
Some good choices for B-12 include: yogurt
low-fat milk
fortified plant-based milk
cheese
eggs
fortified cereals
nutritional yeast While seaweed, algae, and certain mushrooms all contain a small amount of vitamin B-12 , more research is needed to assess amounts and bioavailability. This means that the vitamin B-12 does not have to break down before the body absorbs it.
Nutritional yeast is popular with both vegetarians and vegans because it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor.