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AICR HealthTalk
Karen Collins, MS, RD, CDN
American Institute for Cancer Research

Q: Is it true that people who don’t eat red meat should get vitamin B-12 injections?

A: No. Seafood is just as high or higher in vitamin B-12 as beef and pork, and poultry, eggs and dairy products are also good sources. Vegetarians can meet their B-12 needs with several daily servings of dairy products or eggs. However, vegans – those who eat no animal products at all – need B-12-fortified foods (such as fortified soymilk and some cereals and nutritional yeast products), since no unfortified plant foods (including fermented soy foods) are reliable sources. It’s important to note that most people who don’t eat enough of any of those foods can still meet their B-12 needs with an oral supplement, without need for injections. Deficiency of vitamin B-12 poses serious health risks, since it’s needed to avoid anemia, maintain nerve function, and produce and maintain healthy DNA; evidence is mixed on whether it may also help preserve brain function and decrease risk of dementia. Deficiency can develop for several reasons: Stomach acid is needed to release B-12 that’s bound to protein in food, so the 10 to 30 percent of people age 50 or older with decreased stomach acid and people taking acid-reducing medications may not absorb enough of the B-12 in meats and dairy products. However, these people have no problem absorbing the B-12 found in fortified foods and supplements, since it is already free and not affected by reduced acid levels. The people likely to need B-12 injections are those who have surgery for weight loss or who have diseases such as celiac or Crohn’s disease.

Q: During the winter, choosing root vegetables is a good way to save money, but do they contain many nutrients?

A: Absolutely! Beets and parsnips are good sources of folate, a B vitamin that helps keep our DNA healthy for lower cancer risk. Radishes, rutabagas and turnips are cruciferous vegetables providing protective compounds that seem to “turn on” genes that help control cell growth and promote self-destruction of cancer cells. (Broccoli, cauliflower and Brussels sprouts are other members of the cruciferous family abundant during winter.) Carrots supply beta-carotene and its cousin, alpha-carotene, antioxidants that protect our DNA. Jicamas, rutabagas and celeriac (“celery root”) are all good sources of vitamin C. Parsnips and rutabagas are high in potassium, which helps control blood pressure. And all these root vegetables supply dietary fiber.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $91 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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