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| Food Sources of Vitamin B12 |
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Where is Vitamin B12 found? |
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Vitamin B12 is naturally found in foods that harbor B12 bacteria including meat, especially liver and shellfish, and milk products. Eggs are usually mentioned as a good source, but this is not correct because eggs also contain a factor that blocks absorption . Fortified breakfast cereals are a particularly valuable source of vitamin B12 for vegetarians and vegans.
B12 SupplementsB12 can be supplemented in healthy subjects by oral pill; sublingual pill, liquid, or strip; or by injection. B12 is available singly or in combination with other supplements.
Fortified foodsWhile lacto-ovo vegetarians usually get enough B12 through dairy products, it may be found lacking in those practicing vegan diets who do not use multivitamin supplements or eat B12 fortified foods, such as fortified breakfast cereals, fortified soy-based products, and fortified energy bars.
A natural vegan source of B12 is the Chinese herb Dang Gui (Angelica sinensis). The herb is used in Traditional Chinese medicine for treating anemia. Other potential sources of B12 for vegans include Indonesian tempeh, ontjom, and other fermented food products. Spirulina, an algae that has recently gained popularity as a dietary supplement, may also contain some B12. Another source of B12 is yeast spreads, such as Marmite, which are suitable for vegetarians and vegans.
The Vegan Society and Vegan Outreach, among others, recommend that vegans either consistently eat foods fortified with B12 or take a daily or weekly B12 supplement.
Cyanocobalamin may also found in many energy drinks.
TermitesInterestingly, certain insects such as termites have been found to contain B12.
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