What vegetarian foods contain vitamin B12?
I am a vegetarian and have heard that Vitamin B12 is very important for the body.
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Answers:
From what sources is vitamin B12 available?
Vitamin B12 is made by bacteria and fungi, but not by yeasts or higher plants. Friendly bacteria resides in large quantities in the gastrointestinal tract of animals and humans. Since the manufacturing site of B12 in humans is not located where absorption occurs, humans can not rely on its availability. The total vegetarian must find vitamin B12 from other reliable sources.
For the lacto-ovo-vegetarian, reliable sources would include dairy products and eggs which can supply substantial amounts of B12. For example, one cup of milk contains 0.9 micrograms of vitamin B12 while 8 ounces of yogurt has 1.5 micrograms. Sterilized, boiled, or canned milk destroys about one-half of the vitamin B12. Since most of the vitamin B12 resides within the cholesterol-laden yolk, it would be better for the lacto-ovo-vegetarian to rely on low-fat dairy products for their source of B12. Vegetarians who use a B12 supplement should ensure that it contains an active form of the vitamin-namely, cyanocobalamin or hydroxocobalamin.
Fermented soy products, such as miso and tempeh, shiitake (dried mushrooms) and algae such as spirulina and nori contain practically no vitamin B12. While these foods are often sold in health food stores as "excellent souces of B12" and are widely used by the macrobiotic community, they actually contain little, if any active B12 (cobalamin). Instead they contain analogs of B12 that are not active and may actually block the absoprtion of true vitamin B12.
Other info:
The main source of this vitamin in most diets is red meat, organ meats, eggs and milk. Small quantities are found in soybeans, green beans, beets, carrots and peas.
Anyone on a strict vegan diet may have to include a vitamin supplement that includes vitamin B12 to keep their B12 levels up.
Vitamin B12 is involved in a variety of metabolic functions in the liver, often acting as a co-enzyme. It is involved in both amino acid / protein metabolism and the synthesis of fats.
A recent letter published in the New England Journal of Medicine reported on the case of a patient who had been a strict vegan for 13 years. This patient had severe vision loss and tests showed below normal blood levels of thiamin, vitamin A, vitamin C, vitamin D, vitamin E, zinc, selenium and vitamin B12. The patient was given large doses of vitamins that quickly raised his blood vitamin levels. However, the damage to his eyesight was permanent. The attending doctors speculated that the loss of eyesight was due to the deterioration of the optic nerve that may have resulted from long term low vitamin B12 intake .
Vegans can lead a healthy life, but intelligent selection of foods is a very important for those who choose this type of diet. It has been suggested that vitamin supplements should be included in a vegetarian diet. Either way, vitamin B12 is one vitamin that vegetarians should be very aware of, since the long term damage from vitamin B12 deficiency may not be reversible.
Food then follwed by Micrograms
Fortified breakfast cereals, (100%) fortified), ¾ cup 6.0
Fortified breakfast cereals (25% fortified), ¾ cup 1.5 25
Yogurt, plain, skim, with 13 grams protein per cup, 1 cup 1.4
Milk, 1 cup 0.9 15
Egg, whole, hard boiled, 1 0.6
American pasteurized cheese food, 1 ounces 0.3
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Other Answers:
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Vitamin B12 is found in liver, kidney, yogurt, dairy products, fish, clams, oysters, nonfat dry milk, salmon, sardines.Lacto-vegetarians can get theirs by consuming dairy products, but it's the one nutrient that vegans have a hard time with.
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If you are a vegan you might try nutritional yeast. You can find it in health food stores. Some people use vitamin supplements. If you are lacto-ovo vegetarian, you should be able to get B-12 from dairy and eggs.Some soymilks are fortified with B12. Silk is a good brand which also tastes good.
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