Nutrition

Nutrition — 1 Comment
25
Aug 10

The Vitamin B12 Deficiency Myth

If you are a starting-out vegan, or even a seasoned one, one of the things that you’ll commonly hear is that a vegan diet causes a deficiency in vitamin B12 and some say you may need to take b12 shots. This is a serious allegation, because a deficiency in B12 can have serious health consequences.

Among others, a deficiency in vitamin B12 may lead to anemia and chronic fatigue syndrome. B12 is necessary for the synthesis of red blood cells that carry oxygen around the body. The oxygen is used to burn up food and thus provide energy and therefore a lack of it leads to fatigue and in more serious cases, anemia.

Deficiency in vitamin B12 can also lead to depression and over a long period of time, can cause brain damage. B12 is necessary for a healthy central nervous system, and thus its association with depression.

So where is the myth derived? For many years, B12 was believed to be only available in animal products like meat, milk, eggs and cheese. Anyone who did not take these therefore was considered to be lacking in B12, and any sign of anemia or depression was attributed to their diet.

Well, science has gone a long way to disprove this:

  1. B12 is a microbe or friendly bacteria, so no food really contains it (although it can be found on the surface of some foods). This microbe lives naturally in the human body within the digestive tract, and it’s triggered and absorbed by taking in of the right kinds of foods, not necessarily animal products. There are indeed many foods that vegans can take to trigger release and absorption of B12 into the blood stream.
  2. Studies over the years have revealed that non-vegans are more likely to suffer a B12 deficiency than vegans. Though not solidly proven, it is thought that this could be because of 2 reasons: meat eaters take in way too much B12. Over-intake of B12 causes lower absorption and therefore can lead to deficiency. The other argument is that because a meat eater’s diet does not allow the microbes in the intestinal tract to release B12, they may end up with deficiency. On the other hand, a vegan’s diet keeps their digestive tract healthy and clean and gives a conducive environment for B12 to thrive and be absorbed.
  3. Vegans are more likely to get B12 into their systems. Microbes that are on the surface of the food that we eat contain B12. During cooking, these microbes get destroyed and B12 gets lost along with that too. Vegans mostly eat food that does not require cooking. This makes them more likely to have higher levels of B12 than non-vegans.
  4. Naturally, people on a plant diet have cleaner digestive tracts that have healthier bacteria – probiotics – that encourage release and absorption of B12 into the body.

Whatever the arguments, the fact is that more non-vegans than vegans suffer a B12 deficiency. It could be attributed to the fact that vegans generally watch their diets more closely to ensure that they get all that the body requires.

Either way, if you are a vegan and would like to put the myth to rest once and for all, visit your GP. Through a blood test, he will tell you if you enough B12 in your body. Watch out for signs of lethargy and depression too – they can be as a result of lack of B12.

To learn more about sublingual B12, its benefits and its sources, click here.

Sources

  1. The Benefits of Eating a Plant-Based Diet: The Vitamin B12 Myth by Erin Brennan
  2. Goldman: Cecil Textbook of Medicine, 22nd ed., page 1056
  3. “Increased Urinary Methylmalonic Acid Excretion in Breast-fed Infants of Vegetarian Mothers and Identification of an Acceptable Source of B12″ (Specker B. Am J Clin Nutr 47:89, 1988)
  4. “Vitamin B12 and Seaweed” Van Den Berg H. Lancet 1:242, 1988)
Nutrition — No Comments
26
May 10

The Immense Protein in Hemp Seed

There are many ways that one can go about getting protein in their daily lives. Most of what we get is from meat, as that is actually composed of a lot of pure protein, and thus is a great source. For people who are vegetarian, they must get all of their protein from plants. The protein in these organisms is actually a higher quality than in animals, as it is the source of protein, rather than having been digested and re-synthesized by other animals. However, the downside is that there is generally not a lot of protein in green plants, so you have to eat a lot of it to get the necessary amount of protein. Even then, you may be leaving out some important amino acids, as not all protein is equal.

Protein is determined to be higher quality if there are more essential amino acids in it. Most plants have a few, so you have to get the right mix in order to get all of them into your diet. But what if you do not want to worry about tracking your acid intake, and would rather worry about other things? In the case you are interested in that, you should consider adding hemp seed to your diet.

Hemp seed is one of the few things in this world that has all the essential amino acids, and you could get your entire protein needs, as well as other things, from just eating hemp seed alone. That is pretty incredible, that a single seed has so much, but its just the way nature made it. In addition to having all the important acids, it also has them in high quantities, so you do not even need to eat that much hemp seed in order to realize the full benefit of it. If that is not a good deal, I do not know what is.

Hemp protein is the best protein you can get, and no matter who you are or what your personal situation is, I believe this is something that should be a part of everyone’s diet. If all humans ingested at least three tablespoons of hemp seed a day, we would be a lot better off than we are now.

Health / Nutrition — No Comments
14
Apr 10

All Natural Anti Aging Products – Fruits and Veggies

We have been at it forever. The quest for everlasting youth is one of the frontiers that we have not had much success in. However, what we have had great advancement in is the fact that we have come to understand a great deal about the process of aging and have learned a lot about ourselves in that journey.

The science of aging is one that is both fascinating and puzzling. Fascinating because while the human body seems be equipped with faculties that can defy aging by having the ability to renew and repair itself, puzzlingly, we still fall short in such a way that we slowly go into this process of degeneration that our body progresses into.

The good news is that we seem to have come to understand significantly more about ourselves that we are able to reverse or slow down that progression. This is most true with the matter of skin aging.

The funny thing is that with all the discoveries we have made in our search for the best anti aging strategy/treatment, it turns out that the most effective ones have been under our noses all this time. I am talking about fruits and vegetables which science have shown to be the best all natural anti aging products.

Fruits and vegetables are packed with vitamins that slow down the effects of father time, reverse premature skin aging symptoms, and help protect you from illnesses that promote biological aging.

This is made even more possible because fruits and veggies are packed with antioxidants that help the body get rid of harmful free radicals that wreak havoc on our body at the cellular level. Free radicals are also associated with risk of cancer and number of other health problems.

If you wish to keep your self feeling and looking young, you should not neglect to include all natural treatment strategies in your overall plan. Eating fruits and vegetables, plenty of it, is one of the best skin aging prevention and perhaps the top anti aging products you will ever come across out there.

Including the all natural fruits and veggies approach in your overall anti aging plan will not only help you in your quest to prolong youthfulness, it will also help you maintain your health at the peak level which would improve your quality of life.

Health / Nutrition — No Comments
3
Apr 10

High Cholesterol In Teenagers – Preventing Health Problems

A study conducted by the U.S. Centers for Disease Control and Prevention revealed that one in five teens have high cholesterol levels. The study showed that both overweight teens and teens within their ideal weight range are at risk of having a higher cholesterol count.

Higher levels of cholesterol lead to heart disease, which is the number one cause of death in adults living in the United States. Although genetics play a large role in the cholesterol level of teenagers, a high fat diet that lacks adequate fiber and protein, lack of exercise, obesity, and smoking all contribute to a rise in cholesterol.

Good and Bad Cholesterol

Cholesterol cannot dissolve in the blood stream. High amounts of bad cholesterol (Low Density Lipoproteins) build up in the arterial walls forming fatty deposits that begin to harden over time, clogging the arteries.

Good cholesterol (High Density Lipoproteins) is believed to prevent heart disease by removing excess cholesterol away from the arteries.
Good cholesterol can be found in unsaturated foods including, peanuts, almonds, avocados, olive oil, and canola oil.

Unhealthy saturated fat is in foods such as butter, mayonnaise, red meat, whole cheese, whole milk, and fried foods, all of which can raise cholesterol to unhealthy levels.

How to Prevent Cholesterol Problems in Teens

To prevent unhealthy levels of high cholesterol in teenagers, foods containing saturated fat should be avoided. Eliminate red meat from you diet and replace it with grilled chicken, fish, or a vegetarian dish.

Include plenty of fresh fruit, vegetables, and whole grains into your daily menu, and make sure to get some exercise on a daily basis to lower levels of bad cholesterol while raising good cholesterol.

Educate Teens on the Effects of Cholesterol

Most teenagers do not consider themselves at risk for heart disease, especially if they are not overweight. Teens tend to eat a lot of foods that are high in saturated fat without considering the consequences to their health.

Once a teenager is educated on the negative effects of a diet high in cholesterol, they will be more likely to make better food choices. Parents must set a good example by making healthy food choices in their own lives, and by stocking plenty of healthy foods in the home.

There are no symptoms that help to reveal whether or not a teen has a cholesterol problem. Teens that are overweight, have a particularly unhealthy diet, or have a family history of high cholesterol should visit their doctor to have their cholesterol count checked.

Fast Food / Nutrition — No Comments
1
Apr 10

Eating Gluten Free When Traveling

Having been on a gluten free diet for roughly 10 years now, I know a thing or two about the inconveniences that come along with the territory. Don’t get me wrong – I’m not bitter about not being able to eat wheat, barley or some other common grains, but I do know that going gluten free requires a big shift in your thinking and food habits. For the most part, eating gluten free isn’t that much of a problem anymore, but there are still some situations that require some forethought and planning to handle properly.

One of those situations is traveling away from home, whether it’s for vacation or on a business trip. Any time you’re taken out of your comfort zone like that, you’re going to have to make some adjustments – living out of a suitcase, dealing with items you left at home, figuring out how to find a bed so your kids can nap after lunch, etc. – but problems will increase significantly when you have an aspect of your life that you simply cannot change, like your diet.

Planning ahead is key when it comes to eating gluten free on the road. First off, pack plenty of snacks. I’ve survived on nothing but nibbles and bites on the gluten free food in my suitcase for a weekend, and you could too if you had too. Some portable gluten free snack ideas are nuts, popcorn, fruit, vegetables (think carrots and celery sticks), and any gluten free products that are available in your area. I’ve got some great gf pretzels and bagels available in my local health food store that I often take on trips.

Another thing to do is call ahead to any restaurants that you know you’ll be dining at and asking about their gluten free selection. Occasionally you’ll find a restaurant that is well equipped to handle a gluten free meal, but you can usually work something out with just about any restaurant. I’ve brought gluten free pasta into an Italian restaurant before and had them prepare it for me. Worked like a charm.

The key to eating gluten free when traveling is planning ahead. If you wait till the last minute to find food, you’ll either have to cheat and eat gluten or go hungry. Make sure to do your planning before you leave.

This guest post was provided by Gluten Free Cooking School. Check out their site for more gluten free info and recipes, including a great gluten free flatbread recipe.

Nutrition — No Comments
24
Mar 10

Apple Cider Vinegar – Nature’s Health Elixir

The health benefits of vinegar have not been overlooked by history. Ancient cultures have touted the benefits of apple cider vinegar as a tonic and an elixir.

The health benefits of apples are clear. They are nutrient rich containing dietary fiber, vitamins, minerals and anti-oxidants without fat or sodium. When raw apple cider vinegar is made, the goodness of the apple is carried over into the vinegar into which it is transformed. Nutrients are preserved during the fermentation process.

Some take apple cider vinegar as a tonic. It provides easily absorb-able forms of pectin, magnesium and minerals. Mix two to three teaspoons of ACV into an 8 ounce glass of pure water. Consume this prior to every meal for the most benefit. When consumed regularly, this tonic will help to maintain the acid/alkaline balance in your system. An alkaline environment is important to retaining good health. It keeps your body balanced.

However, if you are not fond of the idea of consuming a tonic prior to each meal, there are other ways to enjoy apple cider vinegar that will also benefit your health. Instead of other types of vinegar, use it in recipes or homemade salad dressings. I prepare a simple vinaigrette: crush one clove of organic garlic to it add some Himalayan sea salt to taste. Add a squeeze of organic fresh lemon, 3 tablespoons of organic cold pressed extra virgin olive oil, one tablespoon of apple cider vinegar and black pepper to taste. Blend together the ingredients with a spoon until well mixed. Pour it over your favorite salad or vegetables.

Apple cider vinegar can benefit us in so many ways. It can improve some common ailments that plague so many of us including: insomnia, weight loss, yeast infections, asthma, fatigue, acne, eczema, fungus, headaches, warts, sore throat, heartburn, ulcers and varicose veins.

It is easy to find apple cider vinegar in health food stores and more and more in supermarkets. As part of a healthy regime, it is an inexpensive ingredient to include in your overall recipe for good health.

Nutrition — No Comments
2
Mar 10

5 Reasons Protein Isn’t a Concern for Vegetarians

It seems the first thing people complain about when they learn that I’m a vegetarian is that I can’t be eating enough protein.  Where could I possibly get it if I don’t eat meat? Oh…I don’t know, only like a thousand other places.  Here are 5 reasons why getting enough protein is not a problem for vegetarians.

  1. A large amount of protein is actually unhealthy–especially from meat sources
    High protein diets have been linked to health problems in multiple studies.  In addition, high protein diets obtained from meat sources commonly contain a large amount of saturated fats and colesterol.

    “Funded by the National Cancer Institute, the study also associated red meat intake with higher cancer and cardiovascular mortality rates, the two leading causes of death in the U.S.”
    Red Meat Study


  2. Americans eat too much meat already
    Most Americans eat between 1 and 2 times the recommended amount of protein each day.  Protein deficiency is so rare in the US that most physicians wouldn’t even recognize the symptoms.

    “The average omnivore eats twice as much protein as the USDA recommends.”
    Why Americans Should Eat At Least 50% Less Meat


  3. There are plenty of protein sources for vegetarians
    With the rise of imitation meats, it’s easier than ever for a vegetarian to compensate for the lack of meat, even though it’s not really necessary for the sake of protein.  Almost all foods have some protein, so it’s really hard to not get enough each day.

    “I’ve compiled a list of great, enjoyable food sources to meet the daily requirements.”
    Vegetarian Proten


  4. Some vegetarian foods are ‘complete proteins’–mainly quinoa and soy
    Quinoa and Soy are naturally complete proteins, meaning they contain all of the essential amino acids. In addition, many foods are added to processed foods like cereals forming complete proteins by fortifications.

    “The old world grain and super food, quinoa, was believed by the South American Indians to give them super human powers.”
    How to Cook Quinoa


  5. A low protein diet is easier on your organs
    While a low protein diet is probably not something that should be continued long term, it can temporarily reduce the stress on many organs.  A high protein diet can stress the kidneys, so it only makes sense that a low protein diet can be a short term benefit.

    “Low protein diets (4-8% protein) are used routinely to treat patients with liver disease, kidney (renal) failure.”
    Low Protein Diet

So what reasons did I miss?  I’m sure there are a few that somehow I missed.