Vitamin B-12 is stable at room temperature. It doesn't need to be refrigerated. Cooking doesn't destroy it. Vitamin B-12 doesn't break down—even at the boiling point of water—for several hours.
The average vitamin B12 content in 471 samples of raw and cooked beef was 3.17 μg/100g. The vitamin B12 content of raw and cooked beef was similar; however, on considering the moisture and fat losses during cooking, there was a 27–33% loss of B12.
Vitamin B12 degraded rapidly at pH 2 with half life (t1/2) of 8 days at 37 °C. The maximum stability of Vitamin B12 was at pH 6/4 °C. Lime and carrot juices gave t1/2 of 4 and 99 days, respectively, at 37 °C.
If you are cooking meats for long periods of time you can lose up to 40% of B vitamins. This can increase the absorption of fat-soluble vitamins but can decrease vitamin C in vegetables.
Supplementing with B12 is essential.
However, many people, no matter their age or diet, have “unexplained low vitamin B12 levels,” which researchers attribute to “food cobalamin malabsorption,” meaning the B12 that's naturally present in foods like meat is simply not absorbed.
There are certain foods that also need a cut-down in case of vitamin B12 deficiency. “Some foods and drinks can interfere with vitamin B complex intake like alcohol, caffeine and processed foods, etc should be avoided completely,” Shah added.
It's the nutrient of most concern for people cutting out meat products as it's only found in animal sources. Requirements of vitamin B12 are the same for both women and men at 2.4 micrograms (mcg) a day. Beef and kangaroo provide 2.5mcg per 100g serve, while chicken and turkey provide about 0.6mcg.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in fruits and vegetables, including oranges, strawberries, broccoli, tomatoes and green peppers. Vitamin C is easily destroyed by excessive heat and water, as well as exposure to air.
Steaming and Boiling
Moist-heat cooking methods, such as boiling and steaming, are the healthiest ways to prepare meats and produce because they're done at lower temperatures.
Blanching. Before a food is canned or frozen, it is usually heated very quickly with steam or water. The water-soluble vitamins, including vitamin C and B-complex, are sensitive and easily destroyed by blanching.
Gastric acid inhibitors include omeprazole (Prilosec®), lansoprazole (Prevacid®), cimetidine (Tagamet®), and ranitidine (Zantac®). Metformin is used to treat prediabetes and diabetes. Metformin might reduce vitamin B12 absorption and lower blood levels of vitamin B12.
Easily destroyed by microwave cooking: Vitamin B12. Easily lost in cooking liquid: Water soluble vitamins: B group vitamins (including folate) and Vitamin C.
Vitamin B12 is destroyed by the addition of substantial amounts of vitamin C in the presence of copper. Effects of carnosine and anserine, natural water-soluble antioxidants, on the destruction of vitamin B12, were studied.
How do we get vitamin B12? The common advice that only vegetarians and vegans need B12 supplementation might lead many to think that B12 is made by animal tissue, therefore meat eaters don't need to worry about deficiency. But the vitamin B12 is in fact not made by animals or plants, but by bacteria!
People should chew the tablets or allow them to dissolve in the mouth to maximize the absorption. If a person has a severe vitamin B12 deficiency, a doctor may advise them to have injections to increase their levels of this nutrient.
It's true that the chances of developing a vitamin B12 deficiency is pretty low for most people who consume a balanced diet containing animal products (such as meat, dairy or eggs). However, you could still develop a deficiency if you are not able to absorb the vitamin B12 from foods that you eat.
Fresh white meat, such as chicken and fish, is not linked to an increased risk of cancer.
Vitamin C is a water-soluble and temperature-sensitive vitamin, so is easily degraded during cooking, and elevated temperatures and long cooking times have been found to cause particularly severe losses of vitamin C [12].
By most measures, air frying is healthier than frying in oil. It cuts calories by 70% to 80% and has a lot less fat. This cooking method might also cut down on some of the other harmful effects of oil frying.
1. Vitamin D. “Vitamin D is crucial for our energy, bones, and immune system, but difficult to get enough of from foods alone,” says Leah Kleinschrodt, RD, registered dietitian with Nutritional Weight & Wellness in St. Paul, Minnesota.
Note : The other vitamins such as vitamin-A, vitamin-D, vitamin-E, and vitamin-K are all fat soluble vitamins. They do not get destroyed when heated or exposed to air.
Small amounts of vitamin A, vitamin D, vitamin E and vitamin K are needed to maintain good health. Fat-soluble vitamins will not be lost when the foods that contain them are cooked. The body does not need these vitamins every day and stores them in the liver and adipose (fat) tissue when not used.
The recommended daily intake of B12 is about 2µg, with a serving of two eggs satisfying 15% of your everyday requirements.
THE GOODNESS OF FRESH CALIFORNIA AVOCADOS
There are 13 vitamins the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins.
Fish and red meat are excellent sources of vitamin B12. Poultry and eggs also contain vitamin B12.