Which Plants Provide Vitamin B-12?
哪些植物能提供維生素B12？
原文連結：https://www.livestrong.com/article/449142-what-plants-provide-vitamin-b12/
原文作者：CHERYL GRACE MYERS
Vegetarians are at risk of not getting enough vitamin B12 in their diet, because very few plants provide any vitamin B12 at all. The Dietary Reference Intake, or DRI, for adult men and women is 2.4 mcg of vitamin B12 per day. Plants can help provide some vitamin B12, but usually not directly. This is because vitamin B12 is a byproduct of bacteria in the hindgut, but the amount of this vitamin produced from bacterial fermentation is still not enough to meet the nutritional requirements of vitamin B12, according the Vegan Society.
素食者有不能從飲食中獲取足夠維生素B12的風險，因為鮮有植物能從根本上提供維生素B12。成年男性和女性的膳食參考攝入量（DRI）是每天2.4微克維生素B12。植物可幫助提供某些維生素B12，但通常不是直接的。照純素協會的說法：這是因為，維生素B12是腸道尾部細菌的副產物，但從細菌發酵而來的該維生素，對於滿足維生素B12的營養需求來說，仍然是不夠的。
Sources of Vitamin B12
維生素B12的來源
Protein foods are the primary sources of vitamin B12, such as animal meats and dairy products. This is why a vitamin B12 deficiency is often seen in strict vegetarians who do not consume these products. These people must rely on other food sources to meet their vitamin B12 requirements. Some plants contain trace amounts of vitamin B12, but plants are not reliable sources of this vitamin. According to 「The New Oxford Book of Food Plants" by J.G. Vaughan and C. Geissler, the amount of vitamin B12 found in plant foods depends on the plant-to-soil ratio of microorganisms at the plant’s root level. These include bacteria, fungi, molds and yeasts.
蛋白質食物是維生素B12的主要來源，比如動物的肉類和乳製品。維生素B12缺乏通常見於不吃這些食物的嚴格素食者中，其原因即在於此。這些人必須依賴其他食物來源來滿足他們的維生素B12需求。某些植物含有微量的維生素B12，但植物不是該維生素的可靠來源。根據J.G. Vaughan和C. Geissler編寫的《新牛津食物植物手冊》的說法，植物食物中發現的維生素B12的量，取決於在該植物的根部，微生物的植物對土壤的比例。這些微生物包括細菌、真菌、黴菌和酵母菌。
School of Thought
思想流派
Beans from the soya plant are good sources of vitamin B12. The reason soybeans contain this vitamin is because of their protein content. According to the Mayo Clinic, vitamin B12 is bound to the protein in foods. This is a primary reason why plant-based foods do not supply adequate amounts of vitamin B12. Further, even when consuming protein-rich plant foods, such as legumes, your body might not be able to absorb the vitamin. Substances in the stomach called the intrinsic factor are what release the vitamin bound to protein. If the body lacks these substances, then the body will not benefit from any food source that contains the vitamin.
大豆植物而來的豆類是維生素B12的良好來源。大豆含有該維生素，源於它們的蛋白質含量。照梅奧診所的說法，維生素B12在食物中是跟蛋白質結合在一起的。植物性食物不能提供充足的維生素B12，主要原因就在於此。另外，即使在吃豆類等蛋白質豐富的植物食物時，人體也可能沒法吸收該維生素。胃中稱為內因子的物質，可以釋放跟蛋白質結合的維生素。如果人體缺乏這些物質，人體就不會從含有該維生素的任何食物來源受益。
Other Plant Sources of Vitamin B12
維生素B12的其他植物來源
Fermented soybeans and soy-based products, such as soybean milk, are the primary source of vitamin B12 coming from plant sources. Soy dishes include tempeh, tamari, tofu, miso and shoyu. Shiitake mushrooms also provide vitamin B12. The amount of vitamin B12 in these foods depends on factors that include bacterium present during fermentation, the region where the plants grow and the richness of microorganisms in the soil, according to reports published in "Plants: Diet and Health," producedby the British Nutrition Foundation.
發酵的豆類和豆類製品，比如豆奶，是植物資源得來的維生素B12的主要來源。大豆製成的食物有天貝、日式醬油、豆腐、味噌和清醬油。香菇也能提供維生素B12。根據英國營養基金會製作的、以《植物：飲食與健康》為名發表的報告的說法：這些食物中，維生素B12的量，取決於發酵期間存在的細菌、植物在什麼地區生長，以及土壤中微生物的豐富程度等因素。
Defining Plants
植物的定義
People in Western cultures might define 「plants」 as vegetable, fruits or legume-producing foliage grown on the land. However, plants grown and used as food sources in Eastern diets include plants grown in the sea. Sea vegetables, such as arame, kombu, nori and wakame, are some of the sea plants that provide a significant source of minerals and vitamin B12. Unfortunately, sea vegetables are not popular food choices in Western diets, hence the notion in the West that plant foods are not significant sources of vitamin B12, according to Rebecca Wood, author of 「The New Whole Foods Encyclopedia.」
生活於西方文化中的人，可能將「植物」定義為生在陸地上的蔬菜、水果或豆類等長葉子的東西。然而，東方飲食中，種植並用來做食物來源的植物卻包括生長在海裡的植物。海菜，比如黑海藻、海帶、紫菜和裙帶菜，是礦物質和維生素B12的幾種重要來源。可惜的是，在西方飲食中，海菜不是流行的食物選擇，因此，照《新整全食物百科全書》的作者Rebecca Wood的說法：在西方，有「植物食品不是維生素B12的重要來源」的說法。