Does Beetroot Kanji Contain Vitamin B12?

Globally, up to 15% of people are deficient in vitamin B12, with rates higher among vegetarians and vegans. A popular Indian probiotic beverage, beetroot kanji, is often touted for its health benefits, leading many to wonder: does beetroot kanji contain vitamin B12?

Quick Summary

Beetroot kanji does not naturally contain reliable levels of vitamin B12, as this vitamin is predominantly found in animal products. While the fermentation process introduces beneficial bacteria, including some capable of producing B12, the amount is insufficient for human dietary needs. Plant-based individuals should seek other reliable sources like fortified foods or supplements to meet their requirements.

Key Points

• No Reliable B12 Source: Beetroot kanji does not naturally contain enough bioavailable vitamin B12 for human needs.

• Probiotic Benefits: The primary health benefit of kanji is its rich probiotic content, which supports gut health, not B12 intake.

• B12 Origin: Vitamin B12 is mainly found in animal products, and plant-based foods like beetroot do not produce it.

• Unreliable Fermentation: While some bacteria in fermented foods produce cobalamin, the amount and form are not reliable or sufficient for humans.

• Seek Proven Sources: Vegetarians and vegans should rely on fortified foods, nutritional yeast, or supplements for adequate B12 intake.

• Beetroot Nutrients: Beetroot itself is a good source of other nutrients like folate (vitamin B9), manganese, and antioxidants, but not B12.

• Supplements are Key: For those with dietary restrictions, taking a B12 supplement is the most reliable way to prevent deficiency.

Understanding the Nutritional Profile of Beetroot and Fermentation

Beetroot kanji is a traditional fermented drink made from beets, water, mustard seeds, and spices. The vibrant red beverage is a source of antioxidants, folate (vitamin B9), and dietary fiber from the beetroot itself. However, a fundamental nutritional fact is that vitamin B12, or cobalamin, is not naturally present in plant-based foods. Raw beetroot contains no vitamin B12, nor does the fermentation of vegetables intrinsically create it in quantities sufficient for human absorption.

The Role of Probiotics and B12

Some fermented foods are known to contain B12, but this is a complex issue. The B12 found in some fermented products comes from specific bacteria or from external contamination, rather than being a reliable byproduct of the fermentation process itself. While beetroot kanji is rich in probiotics, the lactic acid bacteria that flourish during its creation are not guaranteed to be effective B12 producers. Studies have shown that even fermented soy products like tempeh and Korean kimchi, though sometimes containing trace amounts of B12 from bacterial activity, are not considered dependable dietary sources. For human metabolism, the presence of specific, active B12 forms is crucial, and these are predominantly synthesized by certain microorganisms and found in animal-derived products.

Comparing B12 Content in Fermented Foods

Food Source	Natural B12 Content	Reliability as B12 Source	Notes
Beetroot Kanji	Insignificant/Absent	Unreliable	Any potential B12 is from specific bacterial strains, not a consistent result of fermentation.
Beetroot	Absent	No	As a plant, it does not naturally produce or store vitamin B12.
Fermented Soy (Tempeh)	Trace amounts	Unreliable	Content can vary based on bacterial contamination during production.
Fortified Cereals	Significant (added)	Reliable (check label)	A dependable source for vegans and vegetarians, where B12 is added in a bioavailable form.
Dairy Products (e.g., milk, yogurt)	Significant	Reliable	A key natural source of B12 for lacto-vegetarians.
Meat and Fish	Significant	Reliable	Primary dietary sources of B12 for omnivores.

Making Your Own Beetroot Kanji

For those interested in making this probiotic-rich drink, here is a simple recipe, keeping in mind that it will not be a reliable source of vitamin B12.

Ingredients:

• 1 large beetroot, peeled and chopped
• 1 litre of boiled and cooled water
• 1 tbsp ground yellow mustard seeds
• 1 tsp salt (black salt optional)
• 1/2 tsp red chili powder (optional)

Instructions:

1. Wash and chop the beetroot into sticks or small pieces.
2. Combine the beetroot, spices, and cooled water in a large glass jar.
3. Stir well to mix the ingredients thoroughly.
4. Cover the jar with a muslin cloth and place it in direct sunlight for 3-5 days to ferment. The duration depends on the warmth of the location.
5. The kanji is ready when it develops a tangy, sour taste. Once fermented, strain the liquid and store it in the refrigerator to slow down further fermentation.

The Verdict: Kanji and B12

Ultimately, while beetroot kanji is an excellent source of probiotics for supporting gut health, and contains other beneficial nutrients like folate and antioxidants, it cannot be relied upon for your vitamin B12 needs. The fermentation process of plant-based foods does not consistently or adequately produce the form of B12 required by the human body. The notion that vegetarians or vegans can obtain sufficient B12 from kanji is a misconception and should not be depended on as a primary source. Anyone on a plant-exclusive diet must actively seek out fortified foods or supplements to prevent deficiency. For a comprehensive understanding of the science behind fermented foods and B12 production, you can consult authoritative nutritional resources like the National Institutes of Health.

A Balanced Perspective for Vegetarians and Vegans

Instead of relying on beetroot kanji for B12, individuals following vegetarian and vegan diets should focus on consistently incorporating reliable sources. These include fortified plant-based milk and cereals, nutritional yeast, or taking a high-quality B12 supplement. While enjoying beetroot kanji for its probiotic advantages, it's vital to pair it with proven B12 sources for a truly balanced and healthy diet.

Conclusion

While beetroot kanji is a delicious and beneficial probiotic beverage that supports digestion and immunity, it is not a credible source of vitamin B12. The idea that fermentation of plant matter reliably produces this essential vitamin is not supported by nutritional science for human needs. Individuals, particularly vegetarians and vegans, should obtain B12 from fortified foods or dietary supplements to ensure they meet their daily requirements and avoid deficiency. Enjoy beetroot kanji for its tangy flavour and gut-friendly probiotics, but always ensure a reliable B12 source is part of your nutritional plan.

Frequently Asked Questions

Can I rely on beetroot kanji to meet my vitamin B12 needs?

No, you cannot rely on beetroot kanji for your vitamin B12 needs. While the fermentation process introduces probiotics, it does not reliably produce the active B12 required for human nutrition. Other reliable sources, such as fortified foods or supplements, should be used instead.

What is the primary benefit of drinking beetroot kanji?

The primary benefit of drinking beetroot kanji is its high concentration of probiotics, which are beneficial for gut health and digestion. It also provides antioxidants and other vitamins found in beetroot, such as folate.

Where does vitamin B12 naturally come from?

Vitamin B12 is naturally found in animal products, including meat, fish, poultry, eggs, and dairy. Certain microorganisms produce the vitamin, and these are consumed by animals, which then become a source for humans.

If some fermented foods have B12, why isn't kanji a good source?

The B12 content in many fermented plant foods, including kanji, is inconsistent and often consists of inactive B12 analogues that the human body cannot use. The presence of active B12 is not a guaranteed outcome of the fermentation process.

How can vegetarians or vegans get enough vitamin B12?

Vegetarians and vegans can get enough vitamin B12 by eating foods fortified with the vitamin, such as certain cereals, plant-based milks, and nutritional yeast. Supplements are also a very reliable and often necessary source.

Is beetroot kanji still good for me even without B12?

Yes, beetroot kanji is still very good for you. It contains healthy probiotics, antioxidants, and valuable nutrients like folate from the beets. It can be a delicious addition to your diet for gut health, even if it doesn't provide vitamin B12.

Is there a difference in B12 content between beetroot kanji and other kanji?

No, there is no significant difference in terms of reliable B12 content. Whether made with beetroot or black carrots, kanji is a fermented plant-based drink, and the natural fermentation process does not consistently produce bioavailable B12 for human consumption.