Hey there, seafood lovers! Ever wondered about the vitamin B12 content in those tasty little crustaceans? Well, I’ve got some good news for you – shrimp does contain vitamin B12! Let me break down everything you need to know about shrimp and its B12 content
The Quick Answer
Yes, shrimp contains vitamin B12! A 3-ounce (85g) serving of cooked shrimp provides approximately 14 micrograms of vitamin B12, which is about 59% of your daily recommended value. Pretty impressive for these little guys, right?
Shrimp’s B12 Content Breakdown
Here’s what you’ll get from a 3-ounce serving of cooked shrimp
- Vitamin B12: 1.4 micrograms (59% DV)
- Calories: 84
- Protein: 20.4g
- Fat: 0.2g
- Carbs: 0.2g
Why B12 from Shrimp is Awesome
-
Natural Source: Unlike supplements, shrimp provides B12 in its natural form, which our bodies typically absorb better.
-
Low-Calorie Option: With just 84 calories per serving, shrimp gives you a good B12 boost without excess calories.
-
Complete Package: You’re not just getting B12 – shrimp comes with other nutrients like:
- Protein
- Selenium
- Phosphorus
- Choline
- Omega-3 fatty acids
How Much Shrimp Should You Eat for B12?
To get a good dose of B12, try eating:
- 10-12 medium shrimp (about 3 ounces)
- 2-3 times per week
- Properly cooked (not raw!)
Best Ways to Prepare B12-Rich Shrimp
I’ve found these cooking methods help preserve B12 content:
-
Steaming
- Quick and easy
- Retains up to 90% of B12
- Takes about 5-6 minutes
-
Grilling
- Adds great flavor
- Keeps nutrients intact
- About 2-3 minutes per side
-
Sautéing
- Perfect for quick meals
- Use minimal oil
- Cook until pink (3-4 minutes)
Tips for Buying B12-Rich Shrimp
When shopping for shrimp, I always look for:
-
Fresh shrimp that’s:
- Translucent and shiny
- Has little to no odor
- Displayed on ice
-
Frozen shrimp that’s:
- In undamaged packages
- Without ice crystals
- From sustainable sources
Storage Tips to Maintain B12 Content
Keep your shrimp’s B12 levels optimal by:
- Refrigerating immediately after purchase
- Using within 2 days if fresh
- Keeping frozen until ready to use
- Thawing in fridge (not room temperature)
Who Should Pay Extra Attention to Shrimp’s B12?
- Vegetarians considering adding seafood
- Pregnant women (safe choice due to low mercury)
- Older adults needing more B12
- People with absorption issues
Potential Concerns
While shrimp is great for B12, keep in mind:
- Allergies: Some folks are allergic to shellfish
- Cholesterol: Shrimp contains cholesterol (but it’s not as bad as once thought!)
- Preparation: Avoid deep frying – it can reduce nutrient content
Simple B12-Rich Shrimp Recipe
Here’s my favorite way to get that B12:
Quick Garlic Shrimp
- Heat pan with olive oil
- Add minced garlic
- Toss in cleaned shrimp
- Cook 2-3 minutes per side
- Season with lemon and herbs
- Serve hot!
The Bottom Line
Shrimp is definitely a good source of vitamin B12! With proper storage and cooking methods, you can make the most of its nutritional benefits. Plus, it’s delicious and versatile – what’s not to love?
Remember, while shrimp is awesome for B12, it’s best to get your vitamins from various sources. But if you’re looking for a tasty way to boost your B12 intake, shrimp is totally worth adding to your shopping list!
Need more seafood nutrition tips? Drop a comment below – I’d love to help you out! And don’t forget to share this article with your seafood-loving friends who might be wondering about their B12 intake.
Happy cooking!
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Shrimp Provides 200 μg of Carotenoids
Shrimp is a great source of carotenoids, specifically astaxanthin, providing 2070.0 μg of carotenoids per 4-ounce serving!
Carotenoids are a diverse group of phytonutrients that are responsible for giving fruits and vegetables vibrant red, orange, and yellow pigmentation. They were one of the earliest phytonutrients ever investigated by scientists (with research dating back to the 1800s!). Across studies, eating foods high in carotenoids appears to reduce the risk of head and neck cancers, supports vision health (particularly age-related eye diseases), may protect against metabolic syndrome and diabetes, and can reduce inflammation. Carotenoids have strong antioxidant properties, and help facilitate communication between cells by promoting the synthesis of connexin proteins, which create gap junctions in cell membranes that allow small molecules to be exchanged (which is part of how cells “talk” to each other!). Consuming carotenoids with fat significantly increases their absorption. Learn more about carotenoids here.
Shrimp Provides 175 mg of Taurine
Shrimp is an excellent source of taurine, providing 178.5 mg of taurine per 4-ounce serving!
Taurine is a non-proteinogenic amino sulfonic acid that supports neurological development, serves as a major component of bile (which helps to digest fats), and plays a role in water and mineral regulation within the blood (including through membrane stabilization and calcium signaling). Taurine also regulates the immune system and serves as an important antioxidant, and it plays a role in cardiovascular function and the development of skeletal muscle.
Top 12 Vitamin B12 Rich Foods for Energy and Health | Sources of Vitamin B12 #nutrition #shorts
FAQ
What seafood is highest in B12?
| Top Food Sources of Vitamin B12 | ||
|---|---|---|
| Source | Serving | Vitamin B12 (mcg per serving) |
| Clams | 3 ounces (oz) | 84.1 |
| Seaweed | 100 grams (g) | 30 to 60 |
| Oysters | 3 oz | 24.5 |
What is the #1 food highest in B12?
| Food | Micrograms (mcg) per serving | Percent Daily Value (DV)* |
|---|---|---|
| Beef liver, cooked, pan fried, 3 ounces | 70.7 | 2,944 |
| Clams (without shells), cooked, 3 ounces | 17 | 708 |
| Oysters, eastern, wild, cooked, 3 ounces | 14.9 | 621 |
| Nutritional yeast, fortified, from several brands (check label), about ¼ cup | 8.3 to 24 | 346 to 1,000 |
What vitamins is shrimp rich in?
Summary. Shrimp is richer in vitamin E, selenium, choline, phosphorus, zinc, calcium, magnesium, and copper.
How much B12 is in 2 eggs?
Is shrimp a good source of vitamin B12?
Shrimp is an excellent source of vitamin B12, providing 1.4mcg or 59% of the daily value (DV). They are also a good source of phosphorus, providing 201 mg or 16% of the DV and choline providing 69 mg or 12.5% of the DV. Shrimp also provide calcium, iron, magnesium, potassium, zinc, and selenium.
Is shrimp a good source of vitamin D?
Vitamin D is also important for immune system function and promoting healthy skin. Vitamin B12 or cobalamin is a nutrient found in animal foods, such as: There are very few vegan food sources of this essential nutrient. However, shrimp is one of the better food sources.
Why is shrimp a good source of vitamin A?
Vitamin A is essential for maintaining healthy vision, skin health, and immune function. Shrimp contains retinol (the active form of vitamin A), which is readily absorbed by the body. This vitamin supports cellular communication and plays a role in reproductive health. Niacin contributes to energy metabolism by helping convert food into energy.
Does shrimp have cholesterol?
Like all shellfish, shrimp contains some cholesterol but is very low in calories, total fat and saturated fat. Shrimp is rich in vitamins and minerals. The major vitamins in shrimp include vitamin D, vitamin B12 or cobalamin and vitamin B3 or niacin.
Is shrimp a good source of protein?
Shrimp contain all of the essential amino acids required by the body. It is a heart-healthy way to boost your protein intake without eating extra saturated fats. You’ll get 20 grams of lean protein in a 3-ounce serving of shrimp. Shrimp is an excellent source of vitamin B12, providing 1.4mcg or 59% of the daily value (DV).
What foods contain vitamin B12?
Here are the levels of B12 you’ll find in a 3-ounce serving of these foods: Red meat Red meat includes beef, pork, veal, and lamb. Like humans, these animals contain vitamin B12, especially in their livers. For instance, you can get 6.9 micrograms of vitamin B12 in a lean beef steak.