A study found that eating 5 g of nori per day for 4 weeks significantly improved vitamin B12 levels in vegetarians.

Vitamin B12 is an important nutrient found in eggs and dairy products, including cheese and yogurt, fermented tofu, kimchi and mushrooms, among other plant foods. Many plant-based milks are also fortified with B12.

Vegetarian diets may be deficient in this vitamin. A recent report on European Journal of Nutrition examined how dietary nori (from purple laver) can improve B12 levels in vegetarians.

Vegetarian diets and B12 deficiency

Meat only contributes 25% of the greenhouse gases (GHG) produced by meat-based diets. However, plant-based foods must be modified to ensure they contain all the necessary nutrients, including B12. In a recent Taiwanese study, vitamin B12 deficiency was present in 26% of vegetarians versus 1% of omnivores.

Sea vegetables and B12

Edible plants from the sea, including algae, form part of the East Asian diet. They contain B12 but also inactive analogues that competitively block B12 absorption.

Purple laver is a sea vegetable (family Neopyropia). It can provide the recommended dietary allowance (RDA) of 2.4 µg. However, Western nutritionists do not support seaweed, including nori, as a source of B12.

In Taiwan, fried nori is widely used. Its bioavailability of vitamin B12 has not been measured in a well-designed controlled trial (RCT), leading to the present study.

The aim was to evaluate whether nori is a bioavailable source of B12 and whether its consumption can sufficiently improve the levels of B12 in the RDA in vegetarians.

About education

The researchers designed an open-label RCT. Participants were between the ages of 20 and 60, had been vegetarian for at least a year, and had not taken supplements containing B12, folate, or fortified yeast. Other confounding factors were also excluded.

Those who were already consuming eggs, milk, or fortified plant milk were specifically instructed to continue the same diet, as the B12 dose would be adjusted to basically.

The participants were assigned to one of three groups: controls (no nori), low dose (5 g nori or 2.4 μg vitamin B12 per day), and high dose (8 g nori, or 4 μg vitamin B12 per day Recommended values ​​in the USA and Taiwan’s adequate intake (AI) recommended by the European Food Safety Authority (EFSA), respectively.

The intervention was carried out for four weeks. However, due to the low content of B12 in the nori used during the trial, the intake values ​​were adjusted to 1.9 µg and 3.1 µg for 5 g and 8 g of nori, respectively.

A panel of serum B12 markers was used to overcome the limitations of a single marker. These included serum vitamin B12, holotranscobalamin (holoTC), homocysteine ​​(Hcy), and methylmalonic acid (MMA), and a composite score, the 4cB12 score.

Dietary B12 content was measured at baseline and after four weeks using standard dietary questionnaires. Baseline measures were used to arrive at least square means (LSM) of changes in B12 levels across the study period.

Nori improves B12 levels

During the study, B12 intake increased from an average of 0.3 µg/day to 2.0 µg/day and from 0.5 µg/day to 3.5 µg/day in groups with low levels and higher, respectively. Overall, the contribution of nori was 1.9 µg and 3.1 µg, respectively.

In both groups of nori, all biomarkers of vitamin B12 improved, indicating a steady reduction in the prevalence of B12 deficiency in the study, in contrast to different changes in the control biomarkers.

Nori consumption increased serum B12, holoTC, Hcy, and 4cB12 levels. Serum MMA levels remained constant across the three groups but improved in the low-dose group.

In the low dose group, the B12 level increased to a stable level compared to the control. LSM was +59 pmol/L, while holoTC increased by 28.2 pmol/L and Hcy decreased by 3.7 µmol/L. 4cB12 score increased by 0.67.

Similar changes without a dose-dependent increase occurred in the high-dose group of B12, Hcy, and 4cB12. No significant changes were observed in serum folate levels in either group.

The lack of a dose-response effect may be due to the saturation of intrinsic factor (IF), which is responsible for the absorption of B12. Variations in B12 content per pack of nori may also contribute, as they ranged from 23.1 to 52.8 µg/100 g of nori in year-round samples. However, all major types of nori contained at least 50% of the B12 RDA, indicating that this is a reliable source of B12.

It is clear that Nori produces B12, whereas fermented products or composted vegetables obtain B12 from microorganisms that will produce B12 or unintended contamination.

Conflicting findings in other studies may be due to the inclusion of other B12-analog sea vegetables and algae. Errors in the dietary questionnaire, confounding different types of sea vegetables, may have contributed. Different working methods and fatigue of consuming more than 8 g nori per day (the maximum of this study) are other sources of error.

The end

Consumption of 5 g nori per day for four weeks was associated with a significant improvement in serum vitamin B12 levels, with no further increase seen at higher doses. These findings indicate that nori contains bioavailable B12 and not an inhibitory analog of B12. Other seaweeds, such as Wolffia globosa duckweed and Taiwan laver, should be tried individually.

The increase in B12 is comparable to that achieved by adding milk, whey powder, or toothpaste containing B12 fortifications or oral B12 supplements to a vegetarian or vegan diet. However, the only previous study showing normal levels of B12 in vegetarians is the Adventist Health Study-2, due to their consumption of fortified foods and supplements.

Multiple intake of Nori combined with food containing B12 can improve the absorption of B12 and avoid consumption fatigue.

On a trip to their son’s hockey tournament in Ohio, Andrea and Ryan Maloney took a chance on a restaurant they had never visited. They liked it so much that they decided to start their own.

In September, they opened the first Clean Eatz in Delaware at 1128 Forrest Ave., unit C, Dover, next to Dunkin, across from the Modern Maturity Center.

On that hockey trip, Andrea said they were tired of eating at the same places and wanted healthier options, so she searched for “clean food” online.

“Pure Eatz came up and we thought it was a great idea,” said Andrea.

“It wasn’t just salads,” Ryan said. “Our son found something he really liked.”

The Maloneys researched the company and arranged a visit for interested franchisees.

“We got to sit down with the founders, and that was impressive. You could tell their hearts were in it and their values ​​aligned with ours,” Ryan said.

The company’s motto is, “We change lives.”

TOP LINE:

Gestational supplementation of 1000 IU/d cholecalciferol (vitamin D3) from prenatal to delivery increases bone mineral density, bone mineral density (BMD), and bone density in 6-year-old children. 7.

WORK:

• The double-blind, placebo-controlled MAVIDOS trial of vitamin D supplementation during pregnancy showed an increase in BMD at 4 years of age (but no difference at birth), and it is not clear how the effect may persist or change over time.
• In the first trial, researchers involved 1134 singleton pregnancies from three UK hospitals from 2008 to 2014, and 723 babies born to mothers recruited in Southampton. they are invited to continue following the children.
• Mothers were assigned to receive 1000-IU/d vitamin D or placebo from 14-17 weeks of gestation until delivery; women in the placebo arm could take up to 400-IU/d vitamin D.
• In this post hoc study, among 454 children who were followed at 6-7 years of age, 447 had a usable whole-body and lumbar spine dual-energy x-ray absorptiometry scan. (placebo group: n = 216; 48% boys; 98 % White mothers and vitamin D group: n = 231% boys; 96%;
• Child follow-up measures at birth and 4 and 6-7 years were bone mass, bone mineral density, BMD, and apparent bone density, derived from a dual-energy x-ray absorptiometry scan of whole body less head (WBLH), plus fat and lean mass.

TAKE AWAY:

• The effect of prenatal vitamin D supplementation on bone outcomes in children was similar at 4 and 6-7 years.
• At 6–7 years of age, prenatal vitamin D supplementation resulted in higher WBLH (0.15 SD; 95% CI, 0.04–0.26) and BMD (0.18 SD; 95% CI, 0.06– 0.31) than placebo.
• The WBLH bone mineral apparent density (0.18 SD; 95% CI, 0.04-0.32) was also higher in the vitamin D group.
• Weight gain was greater in the vitamin D group (0.09 SD; 95% CI, 0.00-0.17) than in the placebo group.

USE:

“These findings suggest that prenatal vitamin D supplementation may be an important population health strategy to improve bone health,” the authors wrote.

SOURCE:

The study was led by Rebecca J. Moon, PhD, MRC Lifecourse Epidemiology Centre, University of Southampton, Southampton General Hospital, Southampton, England. Published online by The American Journal of Clinical Nutrition.

ACTIONS:

Only people with baseline vitamin D levels of 25-100 nmol/L were eligible, except for those with severe deficiency who may benefit most from supplementation. The majority of participants were White and educated, often overweight, which may have limited generalizability to other populations. Only 47% of the first group participated in the follow-up. Differences in maternal age, smoking status, and education between participants who remained in the study and those who did not may have introduced bias and generalization.

DISCLOSURE:

The study was supported by Versus Arthritis UK, the Medical Research Council, the Bupa Foundation, and the National Institute for Health and Care Research, the Southampton Biomedical Research Institute, and other sources. Some authors have disclosed that they receive travel, speaker or teaching fees, honoraria, research funds, or individual or consulting fees from the Alliance for Better Bone Health and various pharmaceutical, biotechnology, medical devices, health care, and food and nutrition companies without outsourced work.

This article was created using several editorial tools, including AI, as part of the process. Human editors have reviewed this content before publication.

Your slow cooker is on the job for dinner tonight, thanks to these delicious dishes! These healthy dinner recipes are packed with at least 15 grams of protein at a time to help support muscle repair, keep your body strong and more. Recipes like Slow-Cooker Sun-Dried Tomato & Spinach Pasta Bake and Slow-Cooker Loaded Broccoli & Chicken Soup are filling, delicious and require little effort on your part.

Salmon and tuna are both delicious sources of nutrient-dense protein. Some of the most popular seafood in the United States, salmon and tuna are versatile and provide amazing benefits.

Eating fish can help support a healthy heart, brain, immune system and more. That’s why the Dietary Guidelines for Americans recommends that adults eat at least eight ounces of fish (or two to three ounces) per week.

Whether grilled or broiled, eaten raw as sushi, or canned, salmon and tuna are great additions to any meal. But which one is healthy? Nutritionists compare the nutrition and benefits of salmon versus tuna and discuss which is healthier.

Salmon nutritional profile

Salmon refers to a wide variety of fatty fish that generally fall into two categories, Pacific and Atlantic.

Pacific salmon are commonly caught and include sockeye, coho, pink, chum and king (Chinook) species. All Atlantic salmon sold in the US is farmed, according to the National Oceanic and Atmospheric Administration.

“From a nutritional standpoint, (Atlantic and Pacific) salmon are pretty similar,” Caroline Susie, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, tells TODAY.com. But wild-caught salmon is higher in protein and omega-3 fatty acids, while Atlantic salmon is higher in fat and calories, says registered dietitian Frances Largeman-Roth.

According to the United States Department of Agriculture, one serving (3 ounces) of fresh sockeye salmon, one of the most popular species in the US, cooked in dry heat (as in halika), contains approximately:

• 155 calories
• 22 grams of protein
• 6 grams of fat
• 3.8 micrograms vitamin B-12 (158% daily value)
• 14 micrograms of vitamin D (71% of the daily value)
• 8.6 milligrams of niacin (54% of the daily value)

Wild salmon is a good source of protein with healthy fats, vitamins and minerals. Salmon has a mild, buttery, and slightly sweet flavor, is more tender and flies easily, according to NOAA.

Tuna nutrition information

Tuna includes many types of large saltwater fish that are eaten around the world. These include skipjack, albacore, yellowfin, bluefin and bigeye tuna.

The nutrition and mercury content of tuna will vary depending on the species. “There are so many different types and the fats are also different,” says Largeman-Roth.

One of the most popular types of tuna is the yellowfin or ahi, which is soft and considered sustainable by NOAA and is usually sold fresh or canned. According to the USDA, one serving (3 ounces) of fresh yellowfin tuna, cooked in dry heat, contains about:

• 110 calories
• 25 grams of protein
• 0.5 grams of fat
• 92 micrograms of selenium (167% of the daily value)
• 18 milligrams of niacin (112% of the daily value)
• 0.9 milligrams of vitamin B-6 (53% of the daily value)

Tuna is high in protein, low in calories, and packed with nutrients. Tuna has a firm texture and meaty flavor, according to NOAA.

Salmon vs. have proper nutrition

Salmon and tuna are both nutritious sources of protein that can be part of a healthy diet. Although both offer benefits, there are some important differences.

Omega-3 fatty acids

“The biggest difference between salmon and tuna is the fat content. According to Susie, the salmon will be high in fat.” Salmon’s high fat content means it also has more calories than tuna, Largeman-Roth adds.

Salmon oil is mostly healthy unsaturated fats, including omega-3 fatty acids. “Omega-3 fats have been linked to a number of marine benefits,” says Susie. These include supporting heart health, brain health and eye health, as well as promoting healthy aging and preventing cognitive decline, Susie adds.

Wild salmon is rich in two essential omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DPA). Omega-3s are essential nutrients, says Largeman-Roth, meaning the body doesn’t produce enough of them and we need to get them from food.

Sockeye salmon packs about 1.5 grams of omega-3 fatty acids per serving, while yellowfin tuna has about 0.1 grams of omega-3s, says Largeman-Roth. Adults should aim for 1.1-1.6 grams of omega-3 per day, according to the National Institutes of Health.

When it comes to healthy fats, “salmon takes the cake,” notes Susie.

Protein

Although both fish are excellent sources of protein, tuna tends to have more protein than salmon, Largeman-Roth notes.

Protein is important for building and repairing muscles and helping with satiety, or feeling fuller for longer, says Susie. Salmon and tuna are both complete proteins, according to the Cleveland Clinic, meaning they contain all nine amino acids the body needs.

The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day – so for an adult weighing 150 kilograms, for example, 54 grams of protein per day .

Yellowfin tuna provides 25 grams of protein per three ounces, while wild salmon has 22 grams. According to Susie, tuna is a “protein superstar” that’s also low in calories and fat.

So if you’re looking for a lean source of protein, tuna is your best bet, experts note.

Energy

Both salmon and tuna are rich in vitamins, minerals and antioxidants that the body needs. However, each fish provides a different amount of these important nutrients.

“The big difference is the vitamin D it contains,” says Susie. Vitamin D helps the body absorb calcium to support healthy bones and teeth, muscle function, the immune system and more.

Largeman-Roth says wild sockeye fish is high in vitamin D, providing 14 micrograms (71% of the daily value) while tuna provides 2 micrograms. Salmon is also a source. is a source of vitamin B12, which is essential for DNA synthesis and helps keep nerves and blood cells healthy, according to the NIH.

However, tuna is unique in its selenium and niacin, says Susie. Selenium is a powerful antioxidant that plays many roles in the body, says Susie, including protecting cells from free radical damage and maintaining thyroid health.

Tuna is full of niacin (vitamin B3), which helps the body convert food into energy, improve blood flow and lower cholesterol, according to the NIH. Tuna is also rich in vitamin B6, which is important for metabolism and immune function.

Mercury

Almost all fish contain traces of mercury, which they absorb from the water and fish they eat, according to the US Food and Drug Administration. For most people, exposure to mercury from seafood is not a health concern, TODAY.com previously reported.

However, at high levels, mercury can be toxic to adults and can harm an unborn baby or the development of a young child. The amount of mercury exposure depends on the amount and type of fish eaten, according to the Environmental Protection Agency.

Salmon is low in mercury and is considered a “best choice” by the FDA, which means it should be eaten two to three times a week.

Tuna is generally high in mercury, says Susie, but it depends on the species. Susie adds: Yellowfin and albacore tuna are considered “good choices” by the FDA, meaning they should be limited to once a week, says Susie. Canned tuna is also on the FDA’s “best choice” list, while bigeye tuna should be avoided.

People who are pregnant or breastfeeding and young children should avoid eating fish with high mercury content and choose low mercury fish from the “best choices” list, according to the FDA.

Is salmon or tuna healthy?

Salmon and tuna are both healthy choices, experts note, but which one is healthy will depend on your needs and goals.

Heart and brain health: Salmon

If you’re looking for a good source of protein with the added benefits of omega-3 fatty acids for heart and brain health, salmon is the winner, experts note.

More protein, fewer calories: Tuna

However, if you want to get more protein for less calories and fat, tuna may be a better choice. Tuna’s high protein content can help stave off hunger pangs and help with weight management, but both fish are good choices for weight loss, says Susie.

If you are concerned about mercury, choose salmon, or tuna that is low in mercury (such as canned tuna, according to the FDA).

Eat both!

Good news? You don’t have to choose just one, and experts recommend varying the types of fish you eat to get the most nutrients and benefits. “Knowing that many of us don’t get enough of the recommended seafood intake, I want you to have both,” says Susie.

Canned tuna versus salmon

Canned fish is cheap and stable. Fortunately, salmon and tuna have the same nutrients and benefits as their younger counterparts, TODAY.com previously reported.

Susie says tuna and salmon are healthy and great for a quick protein meal. Canned salmon will still be high in healthy fats and tuna will be low in calories, but the exact amount will depend on how the fish is packaged.

When shopping, choose canned fish or extra virgin olive oil that is heart-healthy, low sodium, wild or safely caught, and sold at BPA-free cans.

Low-mercury types of canned tuna include smaller types of tuna, such as skipjack, or a combination of these, which may be sold as “light” or “chunk light” tuna.

Are electrolytes on your mind? Due to the recent increase in products such as Liquid IV and LMNT, in 2023, electrolyte compounds made $36.56 billion, according to research – and 2024 estimates have a market that is growing more 10% to $40.32 billion. And there are influencers who promote them, like TikTok nutritionists who say adding electrolytes to your water every morning is “non-negotiable” for “a laundry list of health benefits.” health,” or healthy electrolytes improve mental clarity and focus. With all these indications, getting into the electrolyte supplement game can be tempting. But do you really need them to work properly? The answer is complicated.

What are electrolytes? What are electrolyte powders?

First of all: It is important to distinguish between electrolytes and electrolyte supplements (usually powders that you dissolve in your drink) that are currently popular.

Electrolyte powders contain different electrolytes, which are substances that have a positive or negative electrical charge when dissolved in water. These electrolytes are “important chemicals that serve many important functions in our bodies,” North Carolina-based nutritionist Christine Byrne tells Yahoo Life.

Electrolytes help regulate blood pressure and heart function, maintain fluid balance (ie, keep us hydrated) and support muscles and nerves, Byrne says.

The main electrolytes that serve these functions are sodium, potassium, magnesium, chloride and calcium, as well as phosphate and bicarbonate. Your body produces bicarbonate, Byrne says, but you get all the other electrolytes from food, drinks and supplements.

That’s where electrolyte powders come in. Typically, electrolyte powder contains three main ingredients: sodium, magnesium and potassium. They may contain sugar-sugar-substitutes, as well as added flavors or vitamins.

Why are electrolytes so important? What happens if I don’t fit?

Your body needs electrolytes — there’s no way to maintain hydration and function properly without them, says nutritionist Alex Larson.

When you drink fluids that contain water and electrolytes, they pass through your digestive system and into your bloodstream, helping to hydrate your cells better, increasing the rate of water absorption.

If you lack electrolytes, you may experience muscle cramps or feel tired or dizzy. In more severe cases, you may experience headaches, confusion, irregular heartbeats or nausea.

If you lose too many electrolytes (such as through sweating) or drink too much water without replenishing it, it can dilute the sodium in your blood, leading to a condition known as hyponatremia. which can cause serious health problems, such as. frustration, if not resolved.

On the other hand, too much sodium (an important electrolyte that is one of the three main components of most electrolyte powders on the market) can make you feel bloated or bloated. This is especially important for people with kidney or heart problems, who may have difficulty managing sodium levels effectively, putting them at greater risk of conditions such as high blood pressure, heart disease and failure. when the kidneys. An excess of electrolyte potassium, meanwhile, can cause hyperkalemia and cardiac arrhythmias and confusion.

Should I replenish electrolytes?

Electrolytes are important – but that doesn’t mean we all need to fill them up with powder. While Larson notes that “everyone loses fluid and electrolytes through daily bodily processes such as breathing, digesting food and sweating,” he says that “many people replenish them with fluids what they drink and the food they eat without much thought.”

Foods rich in electrolytes include:

• Bananas (potassium)

• Watermelon (potassium, magnesium)

• Spinach (magnesium, potassium)

• Avocado (potassium, magnesium)

• Coconut water (potassium, sodium)

• Potatoes (potassium, magnesium)

• Yoghurt (calcium, potassium)

• Oranges (potassium, magnesium)

• Almonds (magnesium)

• Pickles (sodium)

• Chia seeds (magnesium, calcium, potassium)

However, there are times when you may want to add electrolyte powder to your water for a boost.

“Electrolyte replacement needs vary greatly depending on how much and how long a person sweats,” says nutritionist Sterling Weaver. For example, a marathon runner who trains for four hours a day can lose six liters of fluid through sweat as well as 6,000 mg of sodium – meaning they may need a faster way to replace those electrolytes. stat.

Larson says a good rule of thumb is to consider an electrolyte pack if you’re working out longer than 90 minutes, but there are other factors to consider as well. If you exercise in a hot room (like, say, for a warm vinyasa yoga class) or out in the sun, you’ll sweat more in a short amount of time, so you can benefit from the extra electrolytes. .

In general, it’s a good idea to have an electrolyte pack when you spend a lot of time sweating, whether you’re exercising or not. For example, a long day in a hot park can cause you to lose more water than you might think, despite the fact that you are not using much energy.

What makes electrolyte powder special?

The idea of ​​getting extra electrolytes is not new. For example, the popular sports drink Gatorade was developed in 1965 as a way for student athletes to replenish electrolytes. Powerade hit the market in 1988 when Coca-Cola was entering this new market.

On top of that, Gatorade and electrolyte powders are no different from each other – both are meant to replace your electrolytes lost through sweat. But electrolyte powders contain more electrolytes than sports drinks like Gatorade. For example, a packet of strawberry flavored Liquid IV has 530 mg of sodium and 380 mg of potassium, while Gatorade has about 160 mg of sodium and 50 mg of potassium per 12-ounce serving.

Although electrolyte powders vary, they may include vitamins that Gatorade does not: IV fluid, for example, contains vitamins B3, B5, B6, B12, and vitamin C. (LMNT, however , adheres only to electrolytes.)

Another reason why Gatorade may not be acceptable to some people is that it is high in sugar. While some electrolyte powders contain sugar (the original Liquid IV flavors have 11 grams of sugar per serving; LMNT has no sugar at all) the original Gatorade brand has 21 grams per 12 -ounce, about half a cup of soda.

Important point

No, you don’t need to add an electrolyte pack to your water if, say, you’re sitting behind your desk at work. Instead, focus on drinking water and getting electrolytes from your food sources – eating a variety of foods including fruits, vegetables, nuts and seeds can help you get all your hydrating electrolytes.

Instead, aim to save your electrolyte packs for when you’re sweating profusely, whether it’s a long day at the beach in the sun or a half marathon. In those cases, your body will love to absorb the extra electrolytes – and you’ll stay happy and hydrated.