In the published research, one plant food, chlorella, has been shown to have vitamin B12 activity in humans; there are caveats that you should be aware of before relying on it see below. The only other plant food that has been tested is nori, which did not have B12 activity. A number of foods, arguably, warrant further attention. But unless these foods are shown consistently to correct B12 deficiency, vegans should not rely on them for vitamin B It could be a boon to the vegan movement to find a source of vitamin B12 that naturally and reliably exists in a vegan food.
In their zeal to find such How to reduce saturated fat in your body source, some vegan advocates recommend foods whose ability to provide vitamin B12 is sketchy at best. Because of the harm that can come to someone relying on such foods for vitamin B12, I review the published scientific research below with a skeptical view. There has been a long history of misconceptions about which, if any, plant foods are sources of B Much of this stems from the methods of measuring B12 analogues.
Other confusion stems from bacterial contamination that occurs in some foods but not others. Please see Measuring B12 in Plant Foods: Why the Confusion? Unlike animals, most, if not all, plants have no B12 requirement for any function, and therefore have no active mechanisms to produce or store B When B12 is found in them it can be due to contamination which is not reliable. Many seaweeds have been shown to have B12 analogues.
Most seaweeds are macroalgae, which are technically not plants. Some macroalgae contain an enzyme that can use cobalamin, but also have an enzyme with the same function that does not require cobalamin in case it is not present. These macroalgae do not make their own cobalamin, but rather have a symbiotic relationship with cobalamin-producing bacteria 1. Note that I am purposefully using the term "cobalamin" rather than "vitamin B12" because it is not clear if these cobalamins are active vitamin B12 in humans.
During the s, two enzymes in plants potatoes and bean seedlings were found to respond to the addition of Fat burning theory 23a co-enzyme form of B One explanation is that adenosylcobalamin provides some factor that is usable by these enzymes, but that adenosylcobalamin is not required by these plants for growth. Thus Fat loss arginine, these plants have not been shown to counteract B12 deficiency symptoms though I am not aware of any well-designed attempts as it is assumed that they do not contain B It is probably safe to assume that many vegans who have developed severe B12 deficiency ate potatoes and beans.
There are some rumors, though no evidence of which I am aware, that if you let organic produce, such as carrots, sit at room temperature for a few hours, bacteria on the surface of the carrots will produce B For this to happen, specific species of bacteria would be required, as would cobalt, on the surface of these foods.
Until there is research showing that such a method can lower MMA levels, such produce should not be considered to provide B Many of the studies below analyze the vitamin B12 analogues in various foods to determine if the food contains vitamin B12, rather than feeding various batches obtained in typical food markets, to people to see if it improves their vitamin B12 status.
There are significant problems with this approach because: It cannot be emphasized enough that until a particular food, obtained from multiple regions, consistently improves vitamin B12 status via lowering MMA levelsit should not be relied upon as a source of vitamin B Various studies have tested the foods in Table 1 for B12 analogues and found none. To my knowledge, other than in Clark sisters weight loss described below in which B12 or cow manure.
As you can see, there are very small amounts, if any. Since the amounts are so small, any inactive analogues should not significantly interfere with an individual's active B12 from other sources, and if the analogue is active B12, it will not provide much. Thus, these foods should neither add to, nor detract from, a Reduce saturated fat diet B12 status.
Reduce saturated fat diet
Whole food plant based diet vitamin b12
Reduce saturated fats
Overview and Recommendations. Vitamin B12 deserves attention. This vitamin is probably one of the greatest nutritional concerns for vegetarians and vegans, because. omnivores who were switched to a vegan diet developed vitamin B12 “ The vitamin everyone on a plant-based diet whole - food, plant-based diet. Vegetarian. A plant - based diet is so Vegetarian shopping at Whole Foods Market ; Vegetarian -specific Best Vitamin B12 Sources. B12 -fortified foods. B12 in Plant Foods. by Jack Norris, RD | Last updated: October Summary. In the published research, one plant food, chlorella, has been shown to have vitamin B12. About One Green Planet ; Join Our then consider the following additions to your diet. 1. Vitamin B12 How to Eat a Healthy Whole Foods, Plant - Based Diet on $50.