Emily Johnson
Mushrooms are a great source of vitamins, minerals, and antioxidants. They are low in calories and contain potassium, vitamin C, and fiber, which contribute to cardiovascular health. While most vitamins in mushrooms are water-soluble, vitamin B12 is not, and it is generally produced and stored in the gut of animals. B12 is found in varying amounts across different types of mushrooms, with some containing zero or trace amounts, and others containing relatively high levels. For example, dried shiitake mushrooms contain approximately 5.61 μg of B12 per 100g, which is twice the daily recommended value.
| Characteristics | Values |
|---|---|
| Do mushrooms have vitamin B12? | B12 is generally low across most varieties of mushrooms and completely absent from plant sources. However, dried shiitake mushrooms contain an average of approximately 5.61 μg of B12 per 100g, which is twice the daily recommended value. Golden chanterelle and black trumpet mushrooms also contain higher levels of B12. |
| Vitamin D | Mushrooms are one of the only non-animal, unfortified food sources of vitamin D. Vitamin D-enhanced mushrooms can provide up to 100% of the recommended daily consumption of vitamin D. |
| Potassium | One cup of mushrooms contains around 223 mg of potassium. |
| Vitamin C | Mushrooms contain vitamin C, which may help prevent cardiovascular disease. |
| Fiber | Mushrooms contain fiber, which aids digestion and helps modulate blood sugar levels. |
| Protein | Mushrooms contain protein. |
| Antioxidants | Mushrooms contain antioxidants, which can help prevent cancer. |
| Minerals | Mushrooms contain minerals such as copper, iron, manganese, and zinc. |
| Vitamin B9 (Folate) | Mushrooms contain vitamin B9, also known as folate. |
| Vitamin B3 (Niacin) | Mushrooms contain vitamin B3, also known as niacin. |
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What You'll Learn
Vitamin B12 is generally low across most mushroom varieties
Mushrooms are a great source of vitamins, minerals, and antioxidants. They are low in calories and contain protein, fiber, and various B vitamins that are essential for overall health and well-being. However, vitamin B12 is generally low across most mushroom varieties, and plant sources typically contain none at all. Vitamin B12 is an essential nutrient that supports many important bodily functions, and it is typically found in animal-based products such as meat, fish, eggs, and dairy.
Vitamin B12 is important as it helps turn food into energy and plays a role in maintaining a healthy nervous system and supporting heart health. It also produces and maintains the myelin surrounding nerve cells, mental ability, red blood cell formation, and the breakdown of fatty and amino acids to produce energy. While mushrooms are a good source of various vitamins, they are not a significant source of vitamin B12.
Some mushroom varieties do contain vitamin B12, but the amounts are relatively low compared to other food sources. For example, dried shiitake mushrooms have been found to contain an average of 5.61 μg of vitamin B12 per 100 g, which is twice the recommended daily value for adults of 2.4 μg. Other mushroom types, such as black trumpet and golden chanterelle, have been found to contain higher levels of vitamin B12, ranging from 1.09 to 2.65 μg/100 g.
Vitamin B12 deficiency is a concern for vegetarians and vegans who do not consume animal products, as these are the major sources of vitamin B12. To prevent this, those following plant-based diets may need to consider taking vitamin B12 supplements or including other plant-based sources of vitamin B12 in their diet, such as dried shiitake mushrooms.
While mushrooms are a healthy and nutritious food, they are not a significant source of vitamin B12. However, including a variety of mushrooms in your diet can provide numerous other health benefits and contribute to your overall vitamin intake.
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Shiitake mushrooms are a good source of vitamin B12
Vitamin B12 is an essential B vitamin that our bodies need every day. It helps turn the food we eat into usable energy and supports many important bodily functions. While vitamin B12 is typically found in animal products, there are a few plant-based sources, including shiitake mushrooms.
Shiitake mushrooms are one of the few mushrooms that contain elevated levels of vitamin B12. The vitamin B12 content in shiitake mushrooms varies, with some sources citing an average of approximately 5.61 μg/100 g of dried shiitake, while others report a range of 1.28–12.71 μg/100 g of dried shiitake. However, it is important to note that the recommended daily amount of vitamin B-12 for adults is 2.4 micrograms. This means that even with the variability in vitamin B12 content, a 50g serving of dried shiitake mushrooms is typically sufficient to meet the daily requirements.
The vitamin B12 found in shiitake mushrooms is believed to be derived from the bed logs on which the mushrooms grow. Certain bacteria synthesize vitamin B12, and this is primarily concentrated in the bodies of higher predatory organisms in the natural food chain. While plant-based sources of vitamin B12 are rare, shiitake mushrooms are able to access these bacteria and produce significant amounts of the vitamin.
For those following a plant-based diet, vitamin B12 can be difficult to access, as it is typically made and stored in the gut of animals. As a result, vegetarians and vegans may be at risk of developing a vitamin B12 deficiency. Shiitake mushrooms offer a valuable plant-based source of vitamin B12, helping to prevent this deficiency and improve the nutrient imbalance associated with vegetarian diets.
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B12 is essential for turning food into energy
B12 is an essential vitamin that supports many important bodily functions. It is one of the hardest micronutrients to obtain from a plant-only diet since it is usually made and stored in the gut of animals. B12 is essential for the production and maintenance of the myelin surrounding nerve cells, mental ability, red blood cell formation, and the breakdown of fatty and amino acids to produce energy.
Vitamin B12, or cobalamin, is a water-soluble vitamin, meaning that it is absorbed for immediate use, and the body does not store it for long. At the end of the day, any leftover B vitamins are excreted, so you need to replenish them daily. B12 is essential for turning food into energy, and it works together with other B vitamins to impact brain function and cell health.
Vitamin B3 (niacin), for example, is another essential B vitamin that is heat stable, so little is lost during cooking. B3 is also essential for the body to convert carbohydrates, fat, and alcohol into energy. It also helps maintain skin health and supports the nervous and digestive systems.
Vitamin B12 can be found in many food sources, although most of them are animal-based, such as meat, fish, eggs, and dairy. Vegetarians and vegans who do not consume animal products may want to consider a vitamin B12 supplement. However, there are some plant-based sources of vitamin B12, such as mushrooms.
Mushrooms are a fantastic source of various B vitamins that are essential for overall health and well-being. While most varieties of mushrooms are low in B12, shiitake mushrooms can produce good amounts, with an average of approximately 5.61 μg of B12 per 100 g of dried shiitake, which is twice the daily recommended value. Other types of mushrooms that contain vitamin B12 include black trumpet and golden chanterelle.
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Vegetarians are at a higher risk of vitamin B12 deficiency
Vitamin B12 is an essential B vitamin that our bodies need every day. It plays a role in supporting red blood cell production, energy, metabolism, and nerve function. The vitamin is naturally found in animal-sourced foods, such as fish, meat, dairy products, and eggs. It is also found in some plant-based sources, including mushrooms. However, B12 is generally low across most varieties of mushrooms and completely absent from plant sources. For example, 100g of dried shiitake mushrooms contain on average 5.61μg of B12, twice the recommended daily value for adults (2.4μg).
Vegetarians and vegans that do not consume animal products are at a higher risk of vitamin B12 deficiency. Studies have shown that without supplements or enriched foods, vegetarians are at a high risk of vitamin B12 deficiency. Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans. In fact, vegans who don't take supplements are at a higher risk of vitamin B12 deficiency than vegetarians. Research shows that B12 deficiency rates among vegetarians can be as high as 40%, while for vegans, the rates can reach 62% in pregnant women.
The risk of B12 deficiency in vegetarians and vegans is particularly concerning for women of child-bearing age, as deficiency during pregnancy can adversely affect fetal brain development. In addition, older adults, pregnant and lactating women, and those who do not consume animal products should consult with a healthcare provider to determine their vitamin B12 level and check for possible deficiency.
To meet their vitamin B12 needs, people following a vegan diet must take supplements or eat fortified foods. Nori seaweed is considered the most suitable source of biologically available vitamin B12 for vegans, although it does not provide a sufficient amount on its own. It is important for those considering a vegan diet to be aware of the potential for nutritional deficiency and to take appropriate supplements.
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Mushrooms are extremely nutritious and good for health
Mushrooms are also a good source of vitamin B, including thiamine, riboflavin, B6, and B12, which is typically lacking in plant sources. Shiitake mushrooms, in particular, are a good source of vitamin B12, providing twice the daily recommended value in a 50g serving. In addition to vitamins, mushrooms contain various minerals and antioxidants, offering protection against several health conditions when consumed as part of a balanced diet. For example, mushrooms are rich in ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage, potentially reducing the risk of cancer by up to 45% when consumed regularly.
Lion's mane mushrooms are known for their cognitive benefits, while Chaga mushrooms may help lower blood pressure. Maitake mushrooms are another nutritious variety, offering benefits for cardiovascular health and vitamin D intake. Additionally, mushrooms are naturally low in sodium, providing a savory flavor that reduces the need for added salt, further contributing to heart health by helping to maintain healthy blood pressure. They are also low in calories and fat, making them a healthy substitute for red meat in recipes.
Mushrooms contain polysaccharides, which act as prebiotics, stimulating the growth of beneficial gut bacteria. These polysaccharides remain undigested, passing through the gut to the colon, where they promote the growth of healthy bacteria. This makes mushrooms an excellent food for gut health and overall digestive wellness. Overall, mushrooms are a versatile and nutrient-dense food, offering a range of health benefits that make them a valuable addition to any diet.
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Frequently asked questions
Yes, mushrooms contain vitamin B12, but the vitamin B12 content varies across different types of mushrooms.
Shiitake mushrooms are known to contain vitamin B12. White button mushrooms (Agaricus bisporus) are another source of vitamin B12. Oyster mushrooms are a great source of the vitamin B group but do not contain B12.
The vitamin B12 content of shiitake mushrooms varies from 1.3 to 12.7 μg/100 g dry weight. According to some sources, 50 grams of dried shiitake mushrooms is sufficient to meet the daily recommended intake of vitamin B12.
Vitamin B12 is typically found in animal-derived foods, such as meat, milk, eggs, fish, and shellfish. Liver and organ meats, in particular, are very rich sources of vitamin B12.
