No, peanut butter is not a significant source of vitamin B12; it's naturally found in animal products, while peanut butter is rich in other B vitamins like B1, B3, B5, B6, and folate, plus vitamin E, magnesium, and potassium, but provides virtually no B12 unless fortified. If you need B12, you should look to animal-based foods like meat, fish, eggs, and dairy, or fortified cereals and supplements.
Organ meats and shellfish are the richest dietary sources, with a 3-ounce (85 g) serving of cooked clams providing approximately 84.1 µg, while beef liver contains about 70.7 µg. Fatty fish, such as trout and salmon, supply 5.4 µg and 4.8 µg per 3-ounce serving, respectively.
For pregnancy, focus on getting enough Vitamin B12 from animal products (meat, dairy, eggs) or fortified foods, as it's vital for fetal brain/nerve development; if vegan or deficient, supplement, with forms like cyanocobalamin (common in supplements) or hydroxocobalamin (food/injections) being effective, but always check with your doctor for personalized advice on dosage and the best type for your needs.
Yes, vitamin B12 can cause a rash, often as an allergic reaction, presenting as hives, redness, or itching, sometimes linked to cobalt in injections or a general sensitivity; it can also trigger acne-like breakouts, and while usually mild, severe reactions (anaphylaxis) require immediate medical help.
Eating peanut butter daily has some drawbacks. It is high in calories and fats, which can lead to weight gain if consumed in excess. Many commercial brands contain added sugars, salt, and hydrogenated oils, which can contribute to heart disease and high blood pressure.
Better Energy Levels
Peanuts and peanut butter are energy-dense foods, making them a great source of energy throughout the day. Packed with a combination of protein, healthy fats, and fiber, peanuts help stabilize blood sugar levels and prevent energy crashes.
The healthiest peanut butter brands are those with just one ingredient: peanuts, maybe with a little salt, avoiding added sugars, hydrogenated oils, and preservatives like palm oil, with top picks often including Mayver's, Bega Simply Nuts, Crazy Richard's, Smucker's Natural, Justin's, and store brands like Aldi's/Woolworths Macro Organic, while you look for options with just nuts and maybe salt for the best nutritional value.
Taking doses of vitamin B-12 might cause:
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
Active B12 is generally considered to be the best form of B12 for seniors for several reasons. Metabolically active forms of B12 such as methylcobalamin and adenocobalamin require no further conversion in the body.
During pregnancy, ensuring adequate vitamin B12 levels is crucial for fetal development and maternal health. The third trimester is especially significant as the fetus undergoes rapid growth and development, necessitating adequate nutrient transfer from the mother.
Vitamin B12 deficiency can sometimes lead to temporary infertility, an inability to conceive. This usually improves with appropriate vitamin B12 treatment.
Methylcobalamin is the most bioavailable form of B12, meaning it's readily absorbed and used by the body. It contains a methyl group, which is necessary for a process known as methylation—vital for many body functions, including detoxification, DNA repair, and the production of neurotransmitters.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
Vitamin B12deficiency symptoms may include:
B12 (Cobalamin)
What it does: B12 is necessary for cell reproduction and can be applied topically for skin benefits because it reduces inflammation, dryness, and acne. It is sometimes used to treat conditions like psoriasis and eczema.
Nail changes in vitamin B12 deficiency present as hyperpigmentation of nails like bluish discoloration of nails, blue-black pigmentation with dark longitudinal streaks, and longitudinal and reticulate darkened streaks.
Excessive accumulation of vitamin B12 in the body can affect organs such as the liver and kidneys and may even promote blood clot formation.
Digestive disturbances: Symptoms may include loss of appetite, nausea, and diarrhea. Headaches, rashes, and itching. Numbness or weakness in the arms, legs, and facial muscles. Cardiovascular complications: These may include increased heart rate, difficulty breathing, chest pain, high blood pressure, and heart failure.
Vitamin B12 is a water-soluble vitamin, which means the body usually gets rid of the extra amounts through urine.
The "worst" peanut butter for you is typically loaded with added sugar, hydrogenated oils (trans fats), salt, and other fillers, often found in conventional creamy varieties like classic Skippy or Peter Pan, and especially low-fat/reduced-fat versions, which substitute fat with sugar and carbs, making them less healthy than you'd think. The unhealthiest choices are those that stray far from just roasted peanuts and salt, masking poor quality with sweeteners and stabilizers, and some "natural" options can also be bad if they use low-quality oils or excessive emulsifiers.
The best peanut butter in Australia depends on your preference (classic vs. natural), with Bega often praised for its classic "never oily, never dry" texture, while brands like Mayver's, Sanitarium, and Byron Bay lead the natural, 100% peanut options, often winning taste tests for their simple, quality ingredients, with Coles supermarket brand also scoring highly for value.
An open jar of peanut butter stays fresh up to three months in the pantry. After that, it's recommended to store the peanut butter in the fridge (where it can maintain its quality for another 3-4 months). If you don't refrigerate, oil separation can occur. Here's a run-down.