Vitamin B12 is little known vitamin needed by the body in small amounts. Its lack can lead to serious health problems and is "weak" on most vegetarians or vegans, and often even the carnivores. See fundamental importance for the body and how to get it:
Vitamin B12 is water-soluble and act in very small doses. It is the only water-soluble vitamins, which accumulates in the body. Stocks can withstand three to five years. It is, therefore, a change in diet does not have an immediate effect on it, but can result in deficits in the long term.
Why is it important to attend B12 in food?
The average non-vegetarian accumulated between 2,000 and 3,000 picograms (pg.) Vitamin B12 and loses about 3 pg. per day. About 60% of the total amount of B12 in the body is stored in the liver and about 30% is stored in muscles. The body has a specific circuit of the circulation between the digestive tract and liver. Biliary pay 1.4 pg. B12 per day in the small intestine, and if the man is healthy, he absorbed again about 0.7 pg. Research shows that if people have a low intake of B12, absorption increases to extract more B12 in the body. There is however the most common option for slow loss before you develop full symptoms of deficiency of B12.
What is the function of B12?
In kind methylcobalamin B-12 was used by the enzyme methionine. When this enzyme does not act, increasing the amount of the amino acid homocysteine in the body. Studies have linked the condition with increased risk of heart disease and deterioration of the arteries and nerves.
Vitamin B12 and folic acid are necessary for the creation of DNA needed for the production of new red blood cells.
Maintain a healthy nervous system.
Energize, helps concentration, memory and balance.
What are the symptoms of B12 deficiency?
Symptoms of B12 deficiency are varied and it is especially important for vegans and Raw foodists. The first is actually low energy. That may be why some people do not feel good at this kind of meal unless that may not provide the right combination of protein / carbohydrates / fats suitable for their type of physics. There are also specific neurological symptoms associated with degeneration of the nervous system affecting peripheral nerves and the spinal cord. Some typical neurological feelings include depression, numbness and tingling of hands and feet, nervousness, paranoia, hyperactive reflexes, impaired memory and changes in behavior. When there is a shortage of B12, a person can also experience diarrhea, fever, frequent infections of the upper respiratory tract, impotence, infertility, sore tongue, increased mucous membranes of the mouth, vagina and stomach, macrocytic anemia, low platelets, increased bleeding and low white blood cells.
What causes B12 deficiency?
Some causes of vitamin B12 deficiency have low intake of B12 in food and / or low absorption is usually due to the reduced amount of internal factor and / or lack of gastric acid.
Successive studies over the last decade show that vegans and Raw foodists of all ages and genders risk more to gain lack of B12. This does not mean that everyone gets deficit B12. This shortage is particularly a risk in infants, especially babies of nursing mothers vegan surovoyadki not take B12 as a supplement. Unlike the average amount of 2,000-3,000 pg. B12, burden in adults, newborns of mothers with normal levels of B12 show values around 25 pg. Studies have shown that breast milk during the first week of life contains large amounts of B12. This means that the accumulated amount of B12 in infants at birth is normally sufficient to them through the first few weeks of life. Then they must get this from milk or other sources. If the mother or vegan surovoyadka already a shortage of B12 during pregnancy, the baby may be born with a serious low levels of B12 and can develop clinical signs of deficiency even at two weeks of age. General studies show that there may be a shortage of B12 in infants of nonvegetarians and even perhaps all breastfeeding mothers should consider acceptance of B12 as a supplement for yourself and your baby during breastfeeding. This lack of B12 in the diet of the mother during pregnancy is associated with the lack of production of myelin (the lining of the nerves). Of his illness have between one and twelve months to manifest and is expressed in the inability to properly good child development and slow progress in growth. The baby is often lethargic, lose the ability to use muscle adequately and even sensory adjustment decreases.
How to Get Vitamin B12?
Indeed healthy level of B12 in serum is 450 pg. Study of people who eat mainly live food, but accept and some B12 as a supplement by beer or nutritional yeast, showed that only about 15% of people have less than 200, none of them had no more Smaller than 160. The resulting addition of brewer's yeast was 5 pg. B12 1 tbsp yeast.
Young children and teens who were breastfed for at least 6 months and who were given supplements B12, grow normally. Adults who were vegetarians without supplements of B12 for more than six years, usually have low B12 adults nonvegetarians. Of cooked food vegans have a higher deficiency of B12 of Raw foodists. Vegetarians and vegans percentage of people with levels below 200 pg. It is also large - around 54%.
There is one exception to this lack of active food containing vegetarian B12, it is that we produce B12 from bacteria in the colon, but as the B12 is produced in the field below this, where B12 is reabsorbed, we really can not do digest. Published studies show that if people eat feces extract, they will not develop deficiency B12. While it can be considered natural, there are many more aesthetic and delicious ways to incorporate B12 by making supplements or eating foods fortified with B12. Such food is Bionia Brewer's yeast with sadrzhanieto its vitamin B12 and folic acid in combination of natural minerals and vitamins for a more effective absorption by the body.
P.S.
There are many ideas for vegan foods that contain active B12, but very few actually increase B12 or prevent its loss. Foods such as barley, malt syrup, sourdough bread, parsley, shiitake mushrooms, tofu and soy paste contain a certain amount of B12. Amazake (drink from fermented rice), barley miso, miso, nato miso, rice miso, shoyu soy sauce, tamari soy sauce, umeboshi plum vinegar and many nuts, seeds and grains - none of these foods do not contain the elements and even some only noticeable analogue of B12.
It is prudent to take supplements with active human B12. There are vegan supplements B12, which allow us to not violate its philosophy of veganism and raw food and still are naturally healthy.
Authors: Gabriel Kazans Dr. D. Gaydurkov and Bionia
source: www.bionia.bg