Are You Getting Enough B12?
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If you read my blog regularly, you know we eat a lot of shellfish. Particularly mollusks, such as oysters, clams, and mussels. I try to feed my family mollusks (usually oysters) once a week.
It was after I read Nina Planck’s wonderful book, Real Food, that I decided that we needed to eat more shellfish. Shellfish is a highly nutritious food, right up there with organ meats. Mollusks in particular are loaded with B12.
You can also get a lot of B12 from liver. I don’t know about your family but mine isn’t so keen on eating liver once a week. They like liver paté, but I can only get away with that maybe once or twice a month.
On the other hand, they will gladly eat oysters or mussels every week.
It’s true that oysters and mussels are expensive, but $10 for a dozen oysters is money well spent when you consider the nutrition content.
There’s a great article on the Weston A. Price website about B12, why we need it, what the symptoms of vitamin B12 deficiency are, and which foods provide the most B12. I’ve excerpted some of the article below.
This chart blows me away. Just look at mollusks and liver compared to everything else. This illustrates clearly the nutrient density of these foods. Nothing else even comes close!
SOURCES OF VITAMIN B12 Mollusks (clams, oysters, mussels, etc.) 3 ounces 84.1 micrograms Liver, beef, 1 slice 47.9 micrograms Trout, wild, 3 ounces 5.4 micrograms Salmon, 3 ounces 4.9 micrograms Trout, farm-raised, 3 ounces 4.2 micrograms Beef sirloin, 3 ounces 2.4 micrograms Yogurt 1.4 micrograms Milk, 1 cup 0.9 micrograms Pork, cured ham, canned, 3 ounces 0.6 micrograms Egg, hardboiled 0.6 micrograms Chicken breast, 1/2 breast 0.3 micrograms
Why Do We Need B12?
Vitamin B12 works with folic acid in many body processes including synthesis of DNA, red blood cells and the insulation sheath (the myelin sheath) that surrounds nerve cells and facilitates the conduction of signals in the nervous system.
What Are the Symptoms of B12 Deficiency?
Severe depletion manifests as pernicious anemia, which was invariably fatal until the discovery of B12 in liver. But long before anemia sets in, other conditions may manifest, most often neurological problems (numbness, pins and needles sensations, a burning feeling in the feet, shaking, muscle fatigue, sleep disorders, memory loss, irrational anger, impaired mental function and Alzheimer’s) or psychological conditions (dementia, depression, psychosis and obsessive-compulsive behavior).
How to Avoid B12 Deficiency:
Get a plentiful amount in your food. Liver or shellfish eaten at least once a week is the the best way to ensure that you are taking in adequate amounts.
Avoid overconsumption of foods that block vitamin B12 intake or increase the body’s need for the vitamin, such as soy foods and spirulina.
Avoid antacids and drugs that lower stomach acid levels: acid-suppressing drugs such as Tagamet, Zantac and Losec can lead to serious B12 deficiency (Koop H. Aliment Pharmacol Ther 1992;6:399-406 [review]; Marcaurd SP and others. Ann Intern Med 1994;120:211-215).
Avoid diabetes drugs such as Glucophage which also interfere with B12 absorption (Archives Int Med 2002 Feb 25;162:484-85.
Consume plenty of calcium. Calcium is involved in the absorption of B12 from the lower small intestine. Best sources are raw dairy products and bone broths. (Bone broths also help heal intestinal inflammation that could cause absorption problems.) Dolomite powder can also be used as a calcium source.
Take coconut oil and consume lacto-fermented foods: these help fight against pathogens such as helicobacter pylori, which is associated with B12 deficiency. Eradication of the organism often clears up B12 deficiency. (Archives of Internal Medicine, May 8, 2000 160:1349-53)
Avoid foods fortified with folic acid. (vitamin supplements, bread & cereal) Taking folic acid without B12 can mask signs of B12 deficiency in red blood cells but will not protect against deficiencies in the nervous system. Folic acid and B12 work together and any supplementation program should include both of these nutrients (Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. National Academy Press. Washington, DC 1998).
Avoid taking excess vitamin C, especially for long periods. The ability of vitamin C to destroy B12 has been observed by several researchers–although this is disputed by others. Small amounts of natural vitamin C are a better choice than large amounts of synthetic vitamin C. (Herbert V and Das KC. Folic acid and vitamin B12. In: Shils ME, Olson JA, Shike M, eds. Modern Nutrition in Health and Disease. 8th ed. PhiladelphiaL Lea & Febiger, 1994:404.)
Don’t smoke. Cigarette and cigar-smoking deplete vitamin B12 (New Eng J Med 1995 Nov 2;333(18):1176-82).
Avoid vaccinations containing thimerosol and other mercury-containing compounds. Vitamin B12 is depleted by mercury (J Molecular Psychiatry Apr 2004).
Avoid molds in the environment and your food. Mycotoxins produced by molds disrupt or interfere with the normal functions of vitamin B12 (Anyanwi EC and others. Scientific World Journal 2004 Aug;4:736-45).
Do not take oral contraceptives (the pill), which can deplete vitamin B12. (Henley S. Body Forum 1977 Jan 30;2(7):20; Sutterlin MW and others. Eur J Obstet Gynecol Reprod Biol 2003 Mar 26;107(1):57-61; Lussana F and others. Thromb Res 2003;112(1-2):37-41).
Take B12 supplements if you have any conditions that might interfere with B12, such as celiac disease, Crohn’s disease and similar intestinal disorders, especially if you are elderly or exhibit any of the symptoms of B12 deficiency.
If your family won’t eat raw oysters, try serving fried oysters. You can bread them and fry them in lard, or sautee them in butter.
You could also try making Moules a la Mariniere, which are mussels simmered in white wine, butter and cream. Here’s the recipe. My family absolutely loves this, especially when I make Moules Frites, which is the same thing served with French fries (which I fry in beef tallow).
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29/12/2008 at 7:18 am Permalink
Great article Ann Marie! My family will eat liver twice a week (pate for a lunch and good old liver and onions for a supper!) so I’m not too worried about B12… but I would like to have shellfish for other benefits… a question I’ve been wondering is how do we know our shellfish are from a good source? What should we look for when shopping. Are they still ok if they’ve been frozen to get to the store? I’m wondering if shellfish are viable for us since we’re in MI and not on a seashore.
29/12/2008 at 8:00 am Permalink
Hi, Kristen,
I answered some of these questions just the other day in the comments section of this post:
http://www.cheeseslave.com/2008/12/23/holiday-food-memories/
Nina Planck really covers this well in her book “Real Food”.
Shrimp and salmon in particular need to be wild and not farmed. Mussels and oysters can be farmed (as long as you trust the farm).
If I were you, in Michigan, I would buy frozen shellfish — shrimp, lobster, clams. Vital Choice is a great source — you can order online http://www.vitalchoice.com
By the way you are SO lucky that your family will eat so much liver!
Ann Marie
29/12/2008 at 9:22 am Permalink
Wow. I’m anemic and take B12 supplements along with iron to help correct that. I tried serving my family liver and shellfish, but they won’t have it. The best I can manage is some liver pate, hidden as a spread on a sandwich. I’m jealous!
Cheers,
KristenM
29/12/2008 at 9:53 am Permalink
I actually do buy farmed salmon but only…
http://www.lochduart.com/bestpractice.htm
Do you think there are benefits to wild compared to a product like this one?
29/12/2008 at 9:54 am Permalink
I really need to put that book on my “To Read” list, problem is I’ve got so many on that list, haha!!
We eat a ton of Oyster Stew for Christmas. It’s very good and I really need to get the recipe from my grandmother. It’s basically butter, milk, oysters, and salt’n'pepper!
We are not up to eating the raw oysters, but I would assume cooked are just as good. We do eat a lot of liver, not every week, but we try for every other week.
Do you know how well they freeze? Oysters are just not available here very often, only around Christmas……………..I actually just told my husband I think I’m going to buy a few pounds and freeze for later use. I would assume they should freeze just fine.
29/12/2008 at 10:28 am Permalink
Julie – That Scottish farmed salmon sounds fine. Where do you buy it?
Erica – Your oyster stew sound wonderful! I would love the recipe.
Yes oysters freeze very well. Just shuck them first.
I believe that cooked oysters are just as nutrient-dense as raw. I am not sure if cooking depletes any of the vitamins; I will have to look that up.
However there is one big advantage to eating oysters raw — enzymes.
29/12/2008 at 5:56 pm Permalink
Well, I just bought some frozen mussels today from New Zealand. I don’t know if they are farmed or not, but there were no preservatives or anything else in them. I am going to bake them with garlic, butter and cheese.
I also tried looking for oysters but couldn’t find any at my grocery store. But, I did find frozen organic shrimp! They say they are sustainably raised, in clean waters, not crowded, no chemicals, and feed on algae and organic feed. There are also no preservatives which is good. I guess that’s not too bad. I’m wondering about the nutrient content of scallops. Are they considered a mollusk too with B12?
The other interesting thing with B12 and other b vitamins, is that if you have sufficient gut bacteria, they are also produced in the gut along with vit. K.
29/12/2008 at 6:09 pm Permalink
I have fallen in love with raw oysters! At Whole Foods I always ask for two of the wild-caught still-live ones and I have the seafood guys shuck them for me. I buy a lemon too and squeeze that on– sooo good. I feel very pampered to eat them as often as I do– it feels like more of a treat than candy or chocolates. More rare, more exotic, more precious and nourishing. I’ve started to crave them during the week.
I swallow them whole, though. Does anybody actually chew them raw? I’m a little afraid to taste them that much.
29/12/2008 at 6:34 pm Permalink
I currently get B12 injections every few months but I know thats not enough. I gag on liver and quality oysters are not that available – though I can try to look harder for them. Everything else (muscles, etc – ick!). I wish there was a different way!
I do eat salmon but its usually only twice a month.
29/12/2008 at 8:01 pm Permalink
I get Loch Duart salmon from the wholesale fish purveyor that I use for catering. (Everything from him is super fresh.) But they also have it at Whole Foods in the northern CA region and at other various fish stores.
I am now inspired to make some oyster stew for new years eve.
30/12/2008 at 7:51 am Permalink
Carla,
Not too long ago, I thought I did not like oysters either! But I bit the bullet and tried them raw at the recent WAPF conference. I really only tried them because of their health benefits. I put the mignoniette sauce on it and chewed a little bit before swallowing. I was pleasantly surprised.
I don’t think I like mussels or clams either, but if I could get over my aversion to raw oysters, I know I can learn to like these guys too. So, like I said, I bought some mussels the other day. I think it’s the texture that most people don’t like. But, if I slather them with butter, garlic, breadcrumbs, and cheese, I might just get past it!
I just did a search on scallops and answered my own question. Yes, they are a good source of B12, which converts homocysteine (one of the real culprits of heart disease) into other benign chemicals in the body. I didn’t know that about B12! They are also an excellent source of selenium, magnesium, pottasium, omega 3 fats, and helps to control high blood pressure.
So many good reasons to eat mollusks. I don’t know about the rest of you, but I find that the older I get, the more open-minded I get about trying new foods and liking them!
30/12/2008 at 10:04 am Permalink
@Christine
I do like oysters but its hard to find quality ones in my area. It shouldn’t be though, maybe I’m just picky (or afraid of food poising). I’ve only had them raw – never cooked.
Its the muscles, clams, etc I cant eat. Liver too. I can live to 100 and I dont think I will ever like liver!
31/12/2008 at 7:25 am Permalink
Thanks Ann Marie – I read through the links and my library has Real Food in so I’m going to go check that out! I love shellfish so I’m hoping to incorporate more (DH is iffy about it though :p)
02/01/2009 at 9:48 am Permalink
Carla, don’t you live in the Bay Area? You should be able to find oysters at Whole Foods. I know Drakes Bay Oysters sells theirs at Whole Foods.
http://drakesbayfamilyfarms.com/
Also, you might like liver if you tried it in France. The foie gras and liver paté I have eaten there is heavenly! There are also some great restaurants right here in the U.S. that have delicious liver paté on the menu.
02/01/2009 at 9:53 am Permalink
Christine -
I was so proud of you for eating those oysters! Weren’t they good? People don’t know what they are missing! There is a reason they are considered a gourmet delicacy!
Yes, acc. to Wikipedia, scallops are a marine bivalve mollusk:
http://en.wikipedia.org/wiki/Scallop
For mussels, try this recipe for Moules a la Mariniere:
http://www.cheeseslave.com/2008/08/03/oysters-and-mussels-for-dinner/
The French really do know how to cook!
If you make Moules Frites, in other words, moules (mussels) with French fries (fried in beef tallow or lard), it would be even better.
05/01/2009 at 5:01 pm Permalink
I’m where Christine used to be…ive never tried a raw oyster and am kinda scared to, lol. I mean i do love seafood and all, but wasnt really raised with or around shellfish growing up. I did, however, come close once at a Christmas party about 10 years back with my dad, but I just couldnt get over how jelly-like and squigly they looked sitting there in the half shell, lol.
Now that I know the nutritional benefits tho, Im willing to give another try.
Thankfully, I live in Maryland which is one, if not THE, seafood capital of the east coast (like Seattle is for the west lol) and there are numerous seafood markets to choose from. The Whole Foods I live next to and buy from disappointed me this past weekend when the people behind the seafood counter couldnt tell me if the scallops they had were dry or wet (they thought I was talking about the ice they were sitting in *eye roll*).
Thankfully, like i said, i have many other KNOWLEDGABLE seafood markets to choose from. I have to save my little duckets tho before I can make my oyster purchase because they are NOT cheap out here. I have however, included them in my meal plan for this month.
I am also interested in making that Moules a la Mariniere recipe, it looks positively SCRUMPTIOUS!
Im really excited about adding shellfish to our diets (cause liver will never fly in my household, lol), but also a bit hesitant as my husband is allergic to lobster. Obviously, i wont feed him lobster but how do I know if he won’t react similarly to other shellfish (fyi, he can eat shrimp)?
05/01/2009 at 5:29 pm Permalink
Hi, Tamara,
The Moules a la Mariniere recipe is sooo good. You will love it. Make sure you have some good sourdough bread to sop up all the sauce.
I have a question for you about the scallops — what does wet or dry mean? I have never heard that before.
Can your husband test his allergy by eating a tiny amount of something? That’s good that he can eat shrimp — there are so many yummy ways to eat shrimp!
05/01/2009 at 5:48 pm Permalink
Well, from what I understand, scallops are called wet when a solution is added to the scallops to help them retain moisture (and also to make them heavier so that they get more retail value), but its not very good to do.
Vital Seafood explains it on their website, and also i saw it on Alton Brown’s Good Eats Shellfish episode:
Dry Scallops vs. Wet Scallops
Many sellers dip their Scallops in a solution of water and sodium tripolyphosphate (STP).
The resulting chemical-treated shellfish are called “wet” Scallops. If Scallops look very shiny and wet – or feel glassy or overly slick and slimy – they were probably soaked in STP.
STP is used to extend product shelf life and to add water weight, thereby boosting sellers’ profits … at shoppers’ expense.
STP-treated Scallops will not brown well, due to the extraneous water they’ve absorbed.
The extra water that STP-treated Scallops absorb cooks off, resulting in “shrinkage” and a dry, bland taste.
Finally, the addition of STP to Scallops can make the meat tough or rubbery, and produce a tart, metallic, “chemical” flavor.
05/01/2009 at 7:19 pm Permalink
YUCK!!!! That sounds so gross!
Thanks for letting us know about that.
Blurrggghhh… I’m going to have nightmares about STP tonight…
06/01/2009 at 8:38 am Permalink
I’m sorry, didnt mean to indue night terrors on you, lol.
16/02/2009 at 2:02 pm Permalink
I really enjoy reading your website! Because oysters are nutritional powerhouses, I finally got up the nerve to purchase some oysters in the shell. I was a little nervous about the brownish-red mass located near the end with the lip. After searching for some answers, this appears to be the stomach? But I’m a little concerned as I read somewhere you need to watch out for tumors. Can you offer any information about this? It seems like eating them once a week will be enough, but do you have any idea how many is enough? I could only stomach 4…smile. Thanks!