Sarah Brown
Mushrooms are a rare plant-based source of vitamin B12, which is essential for every cell in the body and plays a key role in DNA replication. Vitamin B12 is typically found in animal-derived foods such as meat, milk, eggs, and fish. However, certain types of mushrooms, including white button mushrooms, shiitake mushrooms, black trumpet mushrooms, and golden chanterelle mushrooms, contain varying levels of vitamin B12. The vitamin B12 content in mushrooms can depend on factors such as the farming techniques and the parts of the mushroom analyzed. This paragraph will discuss the presence of vitamin B12 in mushrooms and its potential health benefits.
| Characteristics | Values |
|---|---|
| Vitamin B12 found in mushrooms | Yes |
| Types of mushrooms with vitamin B12 | White button mushrooms (Agaricus bisporus), black trumpet, golden chanterelle, shiitake, oyster, black morel, porcini, parasol |
| Vitamin B12 concentration in mushrooms | Varies from farm to farm, with higher concentrations in the outer peel than in the cap, stalk, or flesh |
| Health benefits of vitamin B12 | Energy production, regulation of the nervous system, reduction of cardiovascular disease, optimal digestion, and promotion of healthy hair, skin, and nails |
| Vitamin B12 deficiency risks | Neuropathy and megaloblastic anemia |
| Plant-based sources of vitamin B12 | Fermented foods (tempe, kimchi, sauerkraut, kombucha), edible mushrooms, and edible algae (laver, nori) |
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What You'll Learn
White button mushrooms are a good source of vitamin B12
White button mushrooms (Agaricus bisporus) are a good source of vitamin B12. Vitamin B12 is synthesised only by certain bacteria in the digestive tract and is found in high concentrations in the bodies of predators higher in the food chain. As a result, animal-derived foods such as meat, milk, eggs, fish, and shellfish are considered the major dietary sources of vitamin B12.
This makes it difficult for vegans and vegetarians to obtain sufficient vitamin B12, as they do not consume animal products. However, white button mushrooms are an exception to this, as they contain vitamin B12. Vitamin B12 is produced in cultivated white button mushrooms, and consuming these mushrooms can increase vitamin B12 intake in the diet.
Analysis of vitamin B12 in freshly harvested white button mushrooms from five farms showed that the vitamin B12 concentrations varied from farm to farm. Higher concentrations of vitamin B12 were found in the outer peel than in the cap, stalk, or flesh, suggesting that vitamin B12 in mushrooms is likely bacteria-derived. High concentrations of vitamin B12 were also detected in flush mushrooms, including cups and flats.
White button mushrooms are not only a source of vitamin B12 but also offer other health benefits. Research indicates that these mushrooms modify the gut microbiota, improving glucose regulation and promoting steady blood sugar levels. They are also high in fibre, cholesterol-free, and contain almost no fat, making them a good addition to a heart-healthy diet.
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Vitamin B12 is synthesised by certain bacteria
Vitamin B12 is an essential vitamin widely used in the medical and food industries. It is synthesised by certain bacteria and archaea but not by plants or animals. The synthesis of vitamin B12 is dependent on microbial fermentation, and only a few bacteria and archaea can synthesise it. Escherichia coli, for example, can synthesise cobalamin through the salvage pathway.
Vitamin B12 is transferred and accumulates in animal tissues, which can also occur in certain plant and mushroom species through microbial interaction. Ruminants, such as cattle and sheep, acquire vitamin B12 through a symbiotic relationship with bacteria in their stomachs. In aquatic environments, phytoplankton acquires vitamin B12 through a similar symbiotic relationship with bacteria and becomes food for larval fish and bivalves.
While edible plants and mushrooms rarely contain a significant amount of vitamin B12, some studies have found that cultivated white button mushrooms (Agaricus bisporus) contain vitamin B12, with higher concentrations in the outer peel. This suggests that vitamin B12 in mushrooms may be bacteria-derived.
Furthermore, intestinal bacteria in humans may also produce vitamin B12. Some studies have found substantial amounts of B12 analogue in human feces, indicating the presence of active B12-producing bacteria in the colon of at least some humans. However, intestinal bacteria cannot be solely relied upon to prevent B12 deficiency, especially in vegans and individuals with specific dietary restrictions.
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Mushrooms are a rare plant-based source of B12
Mushrooms are a rare plant-based source of vitamin B12, which is essential for every cell in the body and plays a key role in DNA replication. Vitamin B12 is typically found in animal-derived foods such as meat, milk, eggs, fish, and shellfish, so vegetarians and vegans are at a higher risk of developing B12 deficiency.
White button mushrooms (Agaricus bisporus), the most commonly sold mushrooms in American supermarkets, have been found to contain vitamin B12. Analysis of freshly harvested white button mushrooms from five farms showed that the vitamin B12 concentrations varied, with higher concentrations found in the outer peel. High concentrations of vitamin B12 were also detected in flush mushrooms, including cups and flats.
Some varieties of wild mushrooms, such as black trumpet (Craterellus cornucopioides) and golden chanterelle (Cantharellus cibarius), have been found to contain considerable levels of vitamin B12 (1.09-2.65 μg/100 g dry weight). Shiitake mushrooms, while not as high in B12 as the previously mentioned varieties, still contain a significant amount (around 5.6 mg per 100 g dried weight). Consuming approximately 50 g of dried shiitake mushrooms per day can meet the recommended daily intake of 2.4 mg for adults.
In addition to their B12 content, mushrooms offer a variety of health benefits, including regulating blood sugar, boosting immunity, and supporting heart health. They are also high in fiber, cholesterol-free, and contain very little fat, making them a heart-healthy food.
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Vitamin B12 is important for DNA replication
Vitamin B12 is an essential nutrient that plays a crucial role in various bodily functions, including DNA replication. This vitamin is naturally present in some foods, such as meat, fish, eggs, and dairy products, and, surprisingly, mushrooms. Cultivated white button mushrooms (Agaricus bisporus) are a notable source of vitamin B12, and including them in the diet can help increase the intake of this vital vitamin.
The role of vitamin B12 in DNA replication is further highlighted by its influence on cellular 5,10-methylene tetrahydrofolate (THF) levels. Vitamin B12 deficiency can reduce the amount of 5,10-methylene THF, which acts as a methyl group donor during DNA synthesis. This reduction can lead to the erroneous incorporation of dUMP instead of dTMP, causing single- or double-strand breaks in DNA and chromosome breaks, ultimately impacting DNA replication and stability.
Additionally, vitamin B12 exhibits antioxidant properties that help protect DNA from damage caused by reactive oxygen species. It scavenges free radicals and reduces oxidative stress, thereby maintaining the stability of the genome. The mitochondrial form of vitamin B12, AdoCbl, is particularly important in this regard, as it provides succinyl-CoA, a substrate of the Krebs cycle and a factor for the post-translational modification of proteins.
In summary, vitamin B12 is crucial for DNA replication and stability. It ensures accurate DNA synthesis, methylation, and nucleotide synthesis, while also protecting DNA from damage caused by oxidative stress and reactive oxygen species. Therefore, maintaining adequate levels of vitamin B12 through dietary sources like mushrooms is important for supporting DNA replication and overall health.
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B12 deficiency can cause neuropathy and megaloblastic anemia
Vitamin B12 is an essential vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. It is required for the proper function and development of the brain, nerves, blood cells, and many other parts of the body. Vitamin B12 deficiency is a common cause of megaloblastic anemia, various neuropsychiatric symptoms, and other clinical manifestations.
Vitamin B12 deficiency anemia is a condition in which your body does not have enough healthy red blood cells due to a lack of vitamin B12. This vitamin is needed to make red blood cells, which carry oxygen throughout your body. Megaloblastic anemia is a type of anemia that occurs when there is a deficiency of vitamin B12 or folate. With this type of anemia, the red blood cells do not develop normally. They are very large and oval-shaped, rather than round like healthy red blood cells. This abnormal shape causes the bone marrow to produce fewer red blood cells, and in some cases, the red blood cells die sooner than normal.
Megaloblastic anemia can lead to a variety of symptoms, including weak muscles, numbness, trouble walking, nausea, weight loss, irritability, fatigue, and an increased heart rate. It is also associated with an elevated homocysteine level, which is a risk factor for coronary artery, cerebrovascular, and peripheral vascular diseases, as well as venous thrombosis. Additionally, about 10% of the general population's vascular disease risk is linked to homocysteine.
Vitamin B12 deficiency can also cause neuropathy, which refers to a group of conditions that involve nerve damage. This can lead to a variety of symptoms, including pain, numbness, tingling, muscle weakness, and paralysis. In more severe and chronic cases of deficiency, dementia-like diseases, including episodes of psychosis, have been observed, although supporting evidence is poor. Maternal vitamin B12 deficiency during pregnancy or while breastfeeding can also lead to neural tube defects, developmental delays, failure to thrive, hypotonia, ataxia, and anemia.
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Frequently asked questions
Yes, mushrooms are a good source of vitamin B12, especially cultivated white button mushrooms.
Black trumpet and golden chanterelle mushrooms contain higher levels of vitamin B12, with 1.09-2.65 mg/100g dry weight.
Vitamin B12 is essential for maintaining steady blood sugar levels, energy production, regulation of the nervous system, reduction of cardiovascular disease, and optimal digestion. It is also important for hair, skin, and nail health.
The recommended daily intake of vitamin B12 is 2.4 mg.
Yes, edible algae such as dried green laver and purple laver are good sources of vitamin B12, containing approximately 63.6 mg/100g and 32.3 mg/100g dry weight, respectively.
