Introducing Vitamin B12

Discovered in 1926

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Vitamin B12, also known as cobalamin, works with many other B vitamins to carry out key roles in functions of the human body. Together with folate and vitamin B6, cobalamin helps to maintain normal blood homocysteine levels which is important as raised homocysteine is a risk factor for cardiovascular disease.

In addition, vitamin B12 serves as a co-factor for enzymes involved in the normal function of the nervous system, the formation of red blood cells, and for the metabolism of folate. It is also involved in energy production.

The Primary Sources of Vitamin B12

Vitamin B12 is found only in foods of animal origin. One exception is when plant-based foods are fortified. Rich sources of vitamin B12 include shellfish, liver, and game meat such as venison and rabbit. It can also be found in milk and milk products as well as some fish such as herring, sardines, salmon, and trout.

Bioavailability of Vitamin B12

While there is insufficient data on the absorption of vitamin B12, experts assume that about 50% of vitamin B12 is absorbed by adults with a healthy digestive tract. Inadequate absorption occurs when there is not enough acid in the stomach, or when a protein called intrinsic factor is not produced in the stomach. Conventional cooking methods involving high heat (e.g. microwave) and long cooking times may result in some vitamin B12 losses.

Risks Related to Inadequate or Excess Intake of Vitamin B12

About 10–30% of older adults are estimated to have chronic inflammation of the stomach, a condition that impairs the absorption of vitamin B12. It is advised that older adults consume fortified foods or supplements to meet their vitamin B12 requirements. Vegans (individuals who do not consume animal-source foods), who do not take fortified foods or supplements, will develop vitamin B12 deficiency. However, it can take several years to develop a vitamin B12 deficiency because the body recycles much of its vitamin B12 by reabsorbing it over and over again. Infants born to vegan mothers are also at risk for deficiency if their mother’s vitamin B12 status was low during pregnancy. Vitamin B12 requirements are increased for individuals who are HIV-positive with chronic diarrhea. Symptoms of vitamin B12 deficiency include anemia, general fatigue, loss of appetite, gastric atrophy, neuromuscular pain, neurological problems (gait, memory loss). No adverse effects with excessive intakes of vitamin B12 have been reported.

Find more information on vitamins and micronutrient deficiencies though our partner, Vitamin Angels or download our complete vitamin and mineral guide here

Incorporate vitamin B12 into your next meal with this delicious recipe below. 

Venison Sausage and Chestnut Casserole*

Ingredients

Venison Sausage casserole

2 tbsp sunflower oil 
16 venison sausages
2 medium onions, thinly sliced
3 celery sticks, trimmed and thinly sliced
200g chestnut mushrooms, halved (or quartered if large)
300ml red wine
1 beef stock cube
200g pack vacuum-packed cooked  chestnuts
2 tbsp tomato purée
1 bay leaf
2 tbsp cornflour

For the mustard mash
1½ kg medium  potatoes cut into even chunks
75g butter
150ml tub double cream
2 tbsp wholegrain mustard

Method

Begin by heating 1 tbsp of the oil in a large non-stick frying pan and fry the sausages in two batches over a medium heat for 15 mins, turning regularly, until nicely browned. Transfer the sausages to a large flameproof casserole dish. Next, tip the onions and celery into the frying pan and cook over a medium-high heat for 5 mins or until beginning to soften and lightly colour, stirring regularly. Add a splash more oil if needed. Tip the vegetables into the casserole dish.

Put the remaining oil in the pan, cook the mushrooms over a high heat for 4-5 mins until lightly browned, then add to the casserole. Pour the wine and 300ml water into the dish and crumble the stock cube over the top. Stir in the chestnuts, tomato purée and bay leaf. Bring to a boil, then reduce the heat, cover loosely with a lid and simmer gently for 30 mins, stirring occasionally. 

Meanwhile, make the mustard mash. Put the potatoes in a large pan of water, bring to the boil, then reduce the heat and simmer for 15-20 mins or until the potatoes are soft but not falling apart. Drain well in a colander, then return to the pan and mash with the butter and cream until smooth.Beat in the mustard, season to taste, and set aside.

Mix the cornflour with 2 tbsp cold water until smooth. Stir into the casserole and cook for 2-3 mins, stirring regularly, until the sauce has thickened. Remove the dish from the heat, season and sprinkle with chopped parsley, if using. Serve with the mustard mash.

*This recipe is adapted from BBC food.

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Introducing Vitamin B9

An Important Nutrient for Conception and Pregnancy

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Many women who are planning or have already had a baby will have heard about the importance of folic acid before conception and in the first 12 weeks of pregnancy. Vitamin B9, as known as folate, describes a group of derivatives of pteryl glutamic acid and folic acid is the synthetic form of folate used in supplements and for food fortification.

There is conclusive evidence that adequate folic acid intake helps to prevent neural tube defects (e.g. spina bifida) in babies. It is recommended that all women of childbearing age who are planning a pregnancy take a daily supplement as it is difficult to achieve through diet alone.

Folate works together with vitamin B12 to form healthy red blood cells. It is also necessary for normal cell division, the normal structure of the nervous system and specifically in the development of the neural tube (which develops into the spinal cord and skull) in the embryo. Vitamins B6, B12, and folate are involved with the maintenance of normal blood homocysteine levels. The amino acid homocysteine is an intermediate in folate metabolism and evidence suggests that raised blood homocysteine (hyperhomocysteinemia) is an independent risk factor for cardiovascular disease.

The Primary Sources of Folate

The most common sources of vitamin B9 is dark green leafy vegetables, beans, lentils, asparagus, wheat germ, yeast, peanuts, oranges, and strawberries. Animal products such as eggs, milk, cheese and liver also contain vitamin B. 

Bioavailability of Folate

Folic acid from supplements is 100% bioavailable, if taken without food, and 85% bioavailable when taken with food. Naturally occurring folates in food are 50% bioavailable, but the natural forms are highly unstable. Folate is easily destroyed by heat and oxygen.

Risks Related to Inadequate Intake of Folate

Individuals with diets that lack sufficient quantity and variety of green leafy vegetables and legumes are at risk for inadequate folate intake. Folate requirements are increased during pregnancy, especially in the first couple of weeks of gestation. Folate deficiency is highly associated with the risk for neural tube defects in the growing fetus. Women of child-bearing age and pregnant women are advised to meet folate requirements using a combination of natural foods (folate forms) and fortified foods or supplements (folic acid). In many western countries, governments have mandated flours to be fortified with folate. Because folate is critical for cell growth and repair, especially for cells with a short life span, such as cells in the mouth and digestive tract, visible signs of folate deficiency include digestive problems. Other symptoms are tiredness, loss of appetite, fewer but larger red blood cells (megaloblastic or macrocytic anemia), and neurological problems.

Find more information on vitamins and micronutrient deficiencies though our partner, Vitamin Angels or download our complete vitamin and mineral guide here.

To increase your vitamin B9 intake in your next meal, try this delicious recipe:

Red Lentil and Chorizo Soup*

Ingredients
1 tbsp, olive oil , plus extra for drizzling
200g cooking chorizo, peeled and diced
1 large onion, chopped
2 carrots, chopped
pinch of cumin seeds
3 garlic cloves, chopped
1 tsp smoked paprika, plus extra for sprinkling
pinch of golden caster sugar
small splash red wine vinegar
250g red lentil
2 x 400g cans chopped tomato
850ml chicken stock
plain yogurt, to serve

Method

Heat the oil in a large pan. Add the chorizo and cook until crisp and it has released its oils. Remove with a slotted spoon into a bowl, leaving the fat in the pan. Fry the onion, carrots and cumin seeds for 10 mins until soft and glistening, then add the garlic and fry for 1 min more. Scatter over the paprika and sugar, cook for 1 min, then splash in the vinegar. Simmer for a moment, then stir in the lentils, and pour over the tomatoes and chicken stock.

Give it a good stir, then simmer for 30 mins or until the lentils are tender. Blitz with a hand blender until smooth-ish but still chunky. Can be made several days ahead or frozen for 6 months at this point. Serve in bowls, drizzled with yogurt and olive oil, scattered with the chorizo and a sprinkling of paprika.

*Adapted from BBC Good Food

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