437 - ‘Vitamin B12-Containing Plant Food Sources for Vegetarians’. Nutrients. 6, 1861-1873

Reference Number: 437

Year: 2014

Authors: Fumio Watanabe, Yukinori Yabuta, Tomohiro Bito and Fei Teng

Link: Link to original paper

Nutrition: Omega-3 fatty acids | Vitamins

Summary

The usual dietary sources of Vitamin B₁₂ are animal-derived foods, although a few plant-based foods contain substantial amounts of Vitamin B₁₂. To prevent Vitamin B₁₂ deficiency in high-risk populations such as vegetarians, it is necessary to identify plant-derived foods that contain high levels of Vitamin B₁₂. 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. Furthermore, dried purple laver also contains high levels of other nutrients that are lacking in vegetarian diets, such as iron and n-3 polyunsaturated fatty acids. Dried purple laver is a natural plant product and it is suitable for most people in various vegetarian groups.

Significance to the Sourdough Baker:

For those of whom may be vegan or vegetarian and wishing to boost your levels of Vitamin B12 from your plant based diet, this study suggests that dried purple laver is a good plant based product for some people. With added benefit of containing sources of iron and omega-3 fatty acids.