Sarah Brown
Vitamin B12 is an essential nutrient that supports many important body functions. While most food sources of vitamin B12 are animal-based, there are some plant-based sources of vitamin B12, including certain mushrooms. Mushrooms that contain vitamin B12 include shiitake, white button, black trumpet, and golden chanterelle mushrooms. However, it is important to note that the vitamin B12 content can vary significantly even within the same species of mushroom, and some mushrooms, like oyster mushrooms, do not contain vitamin B12.
| Characteristics | Values |
|---|---|
| Mushrooms with high levels of vitamin B12 | Shiitake, white button, black trumpet, golden chanterelle |
| Mushrooms with low/trace levels of vitamin B12 | Porcini, parasol, oyster, black morels |
| Mushrooms with no vitamin B12 | N/A |
| Vitamin B12 content in dried shiitake (average) | 5.61 μg/100 g |
| Vitamin B12 content in dried shiitake (range) | 1.3–12.7 μg/100 g |
| Vitamin B12 content in black trumpet and golden chanterelle | 1.09–2.65 μg/100 g |
| Vitamin B12 content in porcini, parasol, oyster, black morels | 0.09 μg/100 g |
| Recommended daily intake of vitamin B12 for adults | 2.4 μg |
| Vitamin B12 content in 50 g dried shiitake | 2.8 μg |
| Vitamin B12 content in 50 g dried shiitake (range) | 2.65–6.355 μg |
| Vitamin B12 content in 50 g dried shiitake (as % of daily value) | 116.67% |
| Vitamin B12 content in 50 g dried shiitake (as % of daily value, range) | 54.17%–264.58% |
| Plant foods with vitamin B12 | Fortified foods, e.g. breakfast cereals |
| Animal-based foods with vitamin B12 | Beef, beef liver, salmon, egg, milk, chicken, turkey |
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What You'll Learn
Shiitake mushrooms are a good source of vitamin B12
Vitamin B12 is an essential nutrient that supports many important bodily functions. It is found in many food sources, but most of them are animal-based. For those who follow a vegetarian or vegan diet, vitamin B12 can be difficult to access, and it is recommended to consult a healthcare provider to determine vitamin B12 levels.
The vitamin B12 found in shiitake mushrooms is derived from bed logs, which are the remains of decomposed wood. Bacterial species with biosynthetic capacities of vitamin B12 proliferate in these bed logs, conferring nutritional properties to the mushrooms.
Shiitake mushrooms can be easily incorporated into everyday cooking, enhancing the taste and nutritional content of meals. They are commercially available and can be purchased dried or raw.
In addition to vitamin B12, shiitake mushrooms also contain vitamin D2 and iron, which are nutrients that vegetarian diets tend to lack. Including shiitake mushrooms in the diet can help improve nutrient imbalances and reduce the incidence of vitamin B12 deficiency in vegetarians.
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Oyster mushrooms do not contain vitamin B12
Oyster mushrooms are a nutritional powerhouse, rich in vitamins and minerals. However, they do not contain vitamin B12, which is essential for many bodily functions. Vitamin B12 is predominantly found in animal-based food sources, and it is made and stored in the gut of animals. While some plant-based sources of vitamin B12 exist, they are limited and often insufficient to meet the recommended daily intake.
Vitamin B12, or cobalamin, plays a crucial role in various bodily functions, including energy production, nervous system regulation, cardiovascular health, digestion, and the maintenance of healthy hair, skin, and nails. The recommended daily intake of vitamin B12 for adults is 2.4 micrograms, and it is important to ensure adequate consumption to prevent deficiency.
Oyster mushrooms, scientifically known as Pleurotus ostreatus, are a type of fungus that provides an excellent source of multiple vitamins and minerals. They are especially rich in vitamin B, including B1 (thiamin), B2 (riboflavin), B3 (niacin), B4 (adenine), B5 (pantothenic acid), B6 (pyridoxin), B7 (biotin), B8 (inositol), B9 (folic acid), B10 (para-aminobenzoic acid), and B11 (folacin). However, despite their impressive vitamin B profile, oyster mushrooms do not naturally contain vitamin B12.
While oyster mushrooms are devoid of vitamin B12, they still offer a plethora of health benefits due to their abundant vitamin and mineral content. They are known to boost the immune system, enhance DNA synthesis, and improve red blood cell production, making them particularly beneficial for pregnant women, menstruating females, and anaemic patients. Additionally, oyster mushrooms are a good source of vitamin C, vitamin E, and vitamin A, further contributing to their nutritional value.
For individuals seeking plant-based sources of vitamin B12, certain mushrooms, such as shiitake, stand out for their ability to produce significant amounts. Dried shiitake mushrooms have been found to contain approximately 5.61 μg of vitamin B12 per 100 g, which is twice the recommended daily value. Therefore, consuming 50 g of dried shiitake mushrooms can meet the daily requirements for vitamin B12. It is believed that shiitake mushrooms have access to specific bacteria that enable them to produce this vital nutrient.
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Black trumpet and golden chanterelle mushrooms are high in B12
While vitamin B12 is generally found in animal-based foods, some mushrooms contain this essential nutrient. Black trumpet (Craterellus cornucopioides) and golden chanterelle (Cantharellus cibarius) mushrooms are two examples of mushrooms with relatively high levels of vitamin B12.
Black trumpet mushrooms, also known as Craterellus cornucopioides, are found in Europe and Western Pennsylvania. According to research, these mushrooms contain considerable amounts of biologically active vitamin B12, ranging from 1.09 to 2.65 μg per 100 g of dry weight. This makes them a good source of vitamin B12 for vegetarians and others who may have a B12 deficiency.
Golden chanterelle mushrooms, or Cantharellus cibarius, are native to Germany, France, and Bulgaria. They have been found to contain even higher levels of vitamin B12 than black trumpet mushrooms, ranging from 1.09 to 1.87 μg per 100 g of dry weight. This makes them a valuable source of vitamin B12, especially for those who do not consume animal products.
In comparison, other mushrooms such as porcini, parasol, oyster, and black morel mushrooms have been found to contain zero or trace levels of vitamin B12, ranging from 0.01 to 0.09 μg per 100 g of dry weight. Therefore, black trumpet and golden chanterelle mushrooms stand out as good sources of vitamin B12 among mushrooms.
It is important to note that the vitamin B12 content in mushrooms can vary, and those who are concerned about their vitamin B12 levels should consult a healthcare provider to determine their specific needs. Additionally, proper identification of mushroom species is crucial before consumption to ensure safety.
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White button mushrooms contain vitamin B12
White button mushrooms, also known as Agaricus bisporus, are cultivated mushrooms that contain vitamin B12. They are one of the few plant-based sources of this vitamin, which is typically found in animal-based products. Vitamin B12 is essential for human health, playing a role in DNA replication and supporting various bodily functions.
White button mushrooms are a rich source of ergothioneine, a non-proteinogenic amino acid with powerful antioxidant and anti-inflammatory properties. They are also a good source of vitamin B7 (biotin), copper, vitamin B2 (riboflavin), vitamin B3 (niacin), and vitamin B5 (pantothenic acid). These vitamins contribute to energy metabolism, neurotransmitter production, cellular function, and the health of various organs.
While white button mushrooms contain vitamin B12, the concentration can vary depending on the farm and the specific growing conditions. Shiitake mushrooms, for example, are another type of mushroom known for their relatively high levels of vitamin B12. However, it's important to note that the vitamin B12 content in mushrooms is generally lower than that found in animal-based sources.
For those following a vegetarian or vegan diet, mushrooms like white button and shiitake can be valuable sources of vitamin B12. However, it is always recommended to consult with a healthcare provider to ensure adequate vitamin B12 levels and address any potential deficiencies. Vitamin B12 is particularly important for pregnant and lactating women, older adults, and those with specific dietary restrictions.
In conclusion, white button mushrooms are a nutrient-dense food that contains vitamin B12. While they provide this essential vitamin, it is important to be mindful of the varying concentrations and include other sources in your diet to meet the recommended daily intake of vitamin B12.
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B12 is difficult to access on a plant-based diet
Vitamin B12 is an essential nutrient that plays a crucial role in a person's health. It is found in many food sources, but most of them are animal-based, such as meat, eggs, and dairy products. While it is possible for vegetarians and vegans to obtain vitamin B12 from their diets, it is more difficult to access on a plant-based diet because it is primarily made and stored in the gut of animals. This means that plant foods are not a significant source of B12 unless they are fortified.
Fortified plant-based foods that can provide vitamin B12 include certain plant-based milks, soy products, breakfast cereals, and nutritional yeasts. However, not all of these products are fortified with B12, so it is important to read the labels carefully. In addition, some mushrooms, such as shiitake, black trumpet, and golden chanterelle, contain relatively high levels of vitamin B12. For example, 50 grams of dried shiitake mushrooms can provide the daily recommended amount of B12 for adults, which is 2.4 micrograms.
Despite these options, it can still be challenging for those following a plant-based diet to obtain sufficient vitamin B12. This is because the recommended daily intake of B12 is relatively high, and the content of B12 in plant-based sources can vary significantly. For example, while shiitake mushrooms are a good source of B12, the vitamin content can vary from 1.3 to 12.7 micrograms per 100 grams of dry weight. As a result, vegetarians and vegans are at a higher risk of developing a vitamin B12 deficiency, and it is recommended that they consult with a healthcare provider to determine their vitamin B12 levels and consider taking B12 supplements.
It is important to note that not all mushrooms are a good source of vitamin B12. For example, porcini mushrooms, parasol mushrooms, oyster mushrooms, and black morels have zero or trace levels of vitamin B12. Therefore, it is essential for those following a plant-based diet to be aware of the B12 content in their food sources and to include a variety of B12-rich foods or supplements in their diet to ensure they are meeting the recommended daily intake.
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Frequently asked questions
Shiitake mushrooms are known to contain vitamin B12, with 50g of dried shiitake providing the daily recommended amount.
Yes, black trumpet and golden chanterelle mushrooms contain vitamin B12, but in lower quantities than shiitake mushrooms. White button mushrooms also contain vitamin B12, with higher concentrations found in the outer peel.
Yes, vitamin B12 can be found in various types of tea leaves, but the amount present is not sufficient to meet the recommended daily intake for adults. Fortified breakfast cereals are another option, as B12 can be added to these during manufacturing.
Vitamin B12 is essential for overall health and has a wide range of benefits, including energy production, regulation of the nervous system, reduction of cardiovascular disease, and encouraging optimal digestion. It is also important for hair, skin, and nail health.
