Vitamin B(12) concentrations of dried green (Enteromorpha sp.) and purple (Porphyra sp.) lavers nori were determined, in micrograms:
- green nori: 64 - 69 mcg per 100 g of dry weight,
- purple nori: 32 - 25 mcg per 100 g of dry weight.
Non-coenzyme forms (hydroxo and cyano forms) of vitamin B12 predominate in both.
Recommended dietary amounts (RDAs) for cobalamin, B12, are 2.4 mcg (micrograms) daily, one can cover it with 4 g of dry green nori.
The dried lavers contained lesser amounts of dietary iodine (~ 4-6 mg per 100 g of dry weight) relative to other seaweeds, suggesting that excessive intake of the dried lavers is unlikely to result in harmful intake of iodine.
These results indicate that the nori are the best source of vitamin B12 among edible seaweeds, especially for strict vegetarians (vegans).
Fruit and vegetable consumption is a focus of research and nutrition education, but there is no universal agreement on the meaning of 'fruits and vegetables'. Foods that require specific instruction include rice, dried beans, potatoes, tomatoes and fruits and vegetables in mixtures and condiments.
Fruit and vegetables are important components of a healthy diet, and their sufficient daily consumption could help prevent major diseases. A recently published WHO/FAO report recommends a minimum of 400g of fruit and vegetables per day (excluding potatoes and other starchy tubers) for the prevention of chronic diseases such as heart disease, cancer, diabetes and obesity, as well as for the prevention and alleviation of several micronutrient deficiencies.
Fruits and vegetables are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommend you make one-half of your plate fruits and vegetables.
Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Fruits and vegetables supply dietary fiber, vitamins and minerals to the diet and are sources of phytochemicals (phytonutrients) that function as antioxidants, phytoestrogens, and antiinflammatory agents and through other protective mechanisms.