Randy Chandler
Vitamin B12 is a water-soluble vitamin that is naturally found in animal meat, fish, eggs, and dairy. It is essential for maintaining brain and nervous system health and may even have a protective effect against certain diseases. While meat is a good source of B12, vegetarians can also get their recommended dose through cheese and other non-meat foods. For instance, hard parmesan cheese is an excellent source of vitamin B12, providing 20-50% of the daily value per 1.5-ounce serving.
| Characteristics | Values |
|---|---|
| Vitamin B12 Content | 21% of the daily value per 1.5-ounce serving |
| Other Nutrients | Calcium, protein, phosphorus, selenium, medium-chain triglycerides (MCTs), monounsaturated fatty acids (MUFA), vitamin A, vitamin B2 (riboflavin), and zinc |
| Nutrivore Score | 138 (low nutrient-dense food) |
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What You'll Learn
Parmesan is an excellent source of vitamin B12
Vitamin B12, or cobalamin, is a water-soluble vitamin that plays a crucial role in several bodily functions. It serves as a cofactor for enzymes involved in energy metabolism, red blood cell production, DNA synthesis, neurotransmitter production, nervous system health, and folate metabolism. A deficiency in vitamin B12 can lead to heart and lung complications, as well as an increased risk of dementia, Alzheimer's disease, and depression.
In addition to being a good source of vitamin B12, Parmesan cheese is also rich in other nutrients such as calcium, protein, phosphorus, selenium, and monounsaturated fatty acids. These nutrients contribute to the overall nutritional value of Parmesan cheese, making it a healthy addition to a balanced diet.
It is worth noting that while Parmesan cheese is a good source of vitamin B12, other types of cheese may provide even higher amounts. For example, Swiss cheese provides 36% of the daily value per ounce, while other varieties such as Gjetost, Mozzarella, Tilsit, Feta, and Brie are also known to be high in vitamin B12 content. Nonetheless, Parmesan cheese stands out as a convenient and tasty way to boost your vitamin B12 intake.
Overall, including Parmesan cheese in your diet can be a delicious and effective way to ensure you are getting sufficient amounts of vitamin B12. Its high content of this essential vitamin, along with other nutrients, makes it a nutritious choice that can contribute to maintaining good health and preventing vitamin deficiencies.
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Other cheeses rich in B12 include Swiss, Romano, and Mozzarella
Parmesan cheese is a good source of vitamin B12, providing 0.8 mcg (33% DV) per ounce, or 28 grams. This is indeed a good amount, considering that the daily value (DV) for vitamin B12 is only 2.4 mcg.
Other cheeses that are rich in vitamin B12 include Swiss, Romano, and Mozzarella. Whole milk Swiss cheese, in particular, provides the most vitamin B12 out of all cheese types, with 0.9 mcg (36% DV) per ounce. This makes it an excellent source of B12, as it covers more than a third of the daily value in just one ounce.
Romano cheese, while not providing as much B12 as Swiss cheese, still offers a good amount of this essential vitamin. Unfortunately, I could not find the exact amount of B12 present in Romano cheese. However, it is known to be a rich source of this nutrient.
Mozzarella is another excellent choice for vitamin B12 intake. Like Romano cheese, the exact amount of B12 in mozzarella is not readily available. Yet, it is recognised as a cheese variety that provides a good amount of this vitamin.
In addition to these cheeses, other notable mentions include Gjetost, Tilsit, Feta, and Brie. These cheeses are also good sources of vitamin B12, contributing to the daily value needed to prevent deficiency symptoms.
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Vegetarians can get B12 from cheese, eggs, and supplements
Vitamin B12 is essential for keeping nerves healthy, supporting red blood cell production, and maintaining typical brain function. While the body does not produce vitamin B12, it is necessary to consume it through food or supplements. Meat, fish, and dairy are the primary sources of vitamin B12, but vegetarians can also get their recommended dose through cheese, eggs, and supplements.
Cheese is a good source of vitamin B12 for vegetarians, with Swiss cheese providing the most B12, at 36% of the daily value per ounce. Other types of cheese that contain high levels of vitamin B12 include Gjetost, Mozzarella, Tilsit, Feta, and Brie. An ounce of cheese is roughly equal to a large slice of cheese, or about 28 grams.
Eggs are another excellent source of vitamin B12 for vegetarians. Two large eggs (100 grams) supply about 46% of the daily value for vitamin B12. Egg yolks have higher levels of vitamin B12 than egg whites, and it is easier for the body to absorb the B12 in egg yolks. Therefore, it is recommended to eat whole eggs rather than just the whites. In addition to vitamin B12, eggs also provide a good amount of vitamin D and B2.
Vegetarians can also increase their vitamin B12 intake through supplements. Fortified cereals, for example, are a good choice as they have high bioavailability, meaning the B12 is absorbed at a high rate. Nutritional yeast is another popular option for vegetarians and vegans, as it is easy to add to dishes while cooking and has a rich, cheesy, nutty flavor.
Overall, while vegetarians may need to be more mindful of their vitamin B12 intake, there are plenty of options to ensure they are getting enough of this essential nutrient.
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B12 is vital for red blood cell production and brain health
B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in several essential bodily functions. Notably, it is vital for red blood cell production and brain health.
Red blood cells are responsible for carrying oxygen from the lungs to the rest of the body. Vitamin B12 is necessary for the formation of red blood cells, ensuring adequate oxygen delivery to all tissues and organs. A deficiency in vitamin B12 can lead to a reduction in red blood cell production, resulting in anaemia and potentially causing fatigue, weakness, and pale skin.
Vitamin B12 is also crucial for maintaining brain health. It plays a vital role in the synthesis of neurotransmitters, the chemical messengers that allow communication between brain cells. Adequate levels of vitamin B12 contribute to the proper functioning of the nervous system, supporting cognitive abilities and mental health. Research suggests that B12 may have a protective effect against neurological disorders such as dementia and Alzheimer's disease. Additionally, B12 may also play a role in regulating mood and reducing the risk of depression.
Furthermore, vitamin B12 is involved in DNA synthesis, energy metabolism, and nervous system health. It supports the production of myelin, the insulating layer around nerve fibres, which is essential for proper nerve function. B12 also contributes to the health of the cardiovascular system, as it helps maintain healthy blood vessels and may reduce the risk of heart disease.
Hard parmesan cheese is an excellent source of vitamin B12, providing around 20-50% of the daily value per 1.5-ounce serving. It is a convenient and tasty way to incorporate B12 into your diet, especially for vegetarians who may rely on dairy products as a source of this essential vitamin.
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Parmesan is also rich in calcium, protein, and phosphorus
Parmesan, or Parmigiano-Reggiano, is a hard Italian cheese with a strong, nutty flavour. It is made through a 1,000-year-old manufacturing process, which results in its characteristic flavour and texture.
Parmesan is a rich source of calcium, protein, and phosphorus. Firstly, Parmesan is an excellent source of calcium, with 242 mg, or 24% of the daily value (DV), per ounce (28 grams). This makes it one of the most calcium-rich cheeses available. Calcium is essential for bone health, and the calcium in dairy products like Parmesan is more easily absorbed by the body than that from plant sources.
Secondly, Parmesan is a complete protein, meaning it contains all the essential amino acids that the body cannot produce and must obtain from food. The high concentration of essential amino acids in Parmesan provides 32g of protein per 100g of product, making it a high-quality source of protein that is also easily digestible.
Lastly, Parmesan contains phosphorus, another essential mineral that supports bone health. A serving of 25g of Parmigiano-Reggiano provides 24% of the daily phosphorus requirements.
In summary, Parmesan is a nutrient-dense food that offers a range of health benefits due to its high content of calcium, protein, and phosphorus. These nutrients work together to support bone health and provide energy, making Parmesan a valuable addition to a balanced diet.
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Frequently asked questions
Yes, hard parmesan cheese is a good source of vitamin B12, providing 20-50% of the daily value per 1.5-ounce serving.
A 1-ounce serving of parmesan cheese is roughly equivalent to a little more than half a cup of shredded parmesan cheese or approximately two-fifths of a cup of grated parmesan cheese. The recommended daily intake of vitamin B12 is 2.4 micrograms, and parmesan cheese provides 21% of this per 1.5-ounce serving. So, to get your recommended dose of vitamin B12 from parmesan cheese alone, you would need to consume slightly more than 1.5 ounces.
Other good sources of vitamin B12 include whole milk Swiss cheese, Gjetost, Mozzarella, Tilsit, Feta, Brie, Romano cheese, eggs, meat, salmon, and cod.
