http___ieatgrass.com_2014_08_vegan-101-vitamin-b12_.xml
http___forever-healthy.net_hr_benefits-associated-vitamin-b12__1.xml
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Vitamin B12 is a very important nutrient – it supports brain function, the development of the nervous system, and is required for proper red blood cell formation. However, if you’re not on a supplement, it’s one of those vitamins that’s easy to skimp out on accidentally, especially in a vegan diet. So all you vegan newbies PAY ATTENTION! A lot of emotional and mental disorders have been said are caused by a deficiency of B12 along with other nutritional concerns such as anemia . While milk and eggs contain B12, no plant food naturally contains the vitamin. Unless you consume a B12 supplement or foods fortified with B12 (most grains are), a vegan has a potential risk of vitamin B12 deficiency. So let’s talk about how we can obtain this vital nutrient because honestly it’s easier than you think. All that talk about vegan diets being unhealthy and how we can’t possibly obtain all of our nutrients is a bunch of BS. First things first let me explain the importance of B12. Vitamin B12 in a complex molecule; its common name, cobalamin reflects the presence of the mineral cobalt in the center of its structure. As with the other B vitamins, B12 helps build the material that makes up our genetic blueprint AKA our DNA. It is also particularly important in the production of red blood cells and maintaining a healthy nervous system. B12 also helps release energy from our food such as carbs. A further important role of B12 is to act in conjunction with folic acid (another B vitamin) in the synthesis of the amino acid methionine; this limits the build up of a potentially damaging molecule known as homocysteine. How do we vegans obtain this vitamin if it is mostly found in animal products?? There are some very reliable vegan food sources for B12. One of these is nutritional yeast, a food yeast grown on a molasses solution that you can buy in flakes or powder. Many vegans like it for its “cheesy” taste. Nutritional yeast is different from brewer’s yeast or torula yeast. Those sensitive to other yeasts can often use it.¬†One brand of nutritional yeast, Red Star T-6635+, has been tested and shown to contain active vitamin B12. This brand of yeast is often labeled as Vegetarian Support Formula with or without T-6635+. Another source of vitamin B12 is fortified cereal. For example, Nature’s Path Optimum Power cereal does contain vitamin B12 and about half a cup of this cereal with provide 2.4 micrograms of vitamin B12. I recommend checking the label of your favorite cereal since some manufacturers have been known to stop including B12. Other sources of B12 are fortified foods such as soy milk, meat analogues (food made from wheat gluten or soybeans to resemble meat, poultry, or fish) and of course, vitamin B12 supplements. There are vitamin supplements that do not contain animal products. Not all vitamins are made equal. Remember to check the label for gelatin. You wouldn’t want bone marrow in your B12 right?! Tempeh, miso, sea vegetables, and other plant foods are sometimes reported to contain B12. These products, however, are not reliable sources of the vitamin. This is because the standard method for measuring B12 in foods looks at both active and inactive forms of B12. The inactive form (also called analogues) actually interferes with normal B12 absorption and metabolism. When only active B12 is measured, plant foods such as fermented soy foods and sea vegetables do not contain significant amounts of B12. Since I’m a busy person who barely has time to eat and even breathe on most days, I rely on a B12 supplement or multivitamin. It’s really your best bet to getting the adequate vitamins and minerals you need. And days I’m feeling a little bit more sassy I’ll sprinkle nutritional yeast on pasta and vegatables. How do you get your B12?
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Prednosti povezane s vitaminom B12 B12 je siguran, pouzdan i pristupačan vitamina. Za brinu o svom zdravlju ljudi, redovito uzimanje propisane količine vitamina B12 je ključni faktor za očuvanje ravnoteže u tijelu. B12 mogu se dobiti iz hrane ili se može uzeti u obliku dodataka na usta ili putem injekcije. U suradnji s drugim vitamina B-skupine, B12 čini sigurni u glatku poslovanja vitalnih procesa život tijela sustava. To je neophodno za održavanje optimalne živčani sustav i proizvodnju DNK. Vitamin B12 pomagala u reguliranju formiranje crvenih krvnih stanica u tijelu. Ostali atributi vitamina B12 obuhvaćaju njegovu ulogu u održavanju i povećanju razine energije u tijelu. B12 je vrlo vrijedna u mnogim oblicima. Methylcobalamin, koenzim oblik B12 je tijelo-friendly verzija, što znači da nisu potrebne nikakve metabolički koraka za gutanje i može se ga koristiti u standardnom obliku. To je dostupan u obliku tableta koje se otapaju sublingualnu pod jezik (jer probavni sustav mogao mijenjati ovu molekulu). Koristeći ovu metodu, vitamina B12 može izravno infiltrirati u krvotok i dati niz prednosti. Hydroxocobalamin je još jedna vrsta vitamina B12 koja se smatra učinkovit pravni lijek za trovanja cijanidom. Znanstvena istraživanja pokazuju jasan, inverzna veza između homocisteina (amino kiseline koje se nalazi u tijelu) Razine i B12 razine. Zabrana formiranje homocisteina u rezultatima endotelnom disfunkcijom (kontrakcija arterija) a je prekursor ateroskleroze; Vitamin B12 pomaže suzbijanju ateroskleroze. Dodatak vitamina B12 povećava učinkovitost sposobnosti folne kiseline da niže razine homocisteina. Stručnjaci su mišljenja da je zajedno sa folnom kiselinom, odgovarajuća doza B12 pomagala u borbi protiv bolesti srca i trombozu. Sinteza S-adenozilmetionin (SAMe), kemijski spoj koji su uključeni u rad imunološkog sustava i raspoloženje, ovisi o organizaciji folata i vitamina B12. Istraživanje pokazuje da je apsorpcija vitamina B12 smanjuje s povećanjem dobi. Dakle, povećan unos vitamina B12 je od vitalne koristan za muškarce i žene iznad 50. Savjetovao oblik uzimanja u obliku dodatka, s obzirom da su starije osobe apsorbiraju ovaj tip mnogo bolje nego što vrste hrane vitamina B12. Nosa vitamina B12 pomaže u kognitivne funkcije i liječi neurološkog oštećenja u ovoj skupini. U većini slučajeva, B12 je potrebno uzeti zajedno s kiselinom dodatak folne kao i B-kompleksa vitamina. Dobra vijest je da je, dok je potrošnja vitamina B12 potiče funkcija bitnih za svakodnevni postojanja, dodatnih doza rezultira ne štete, ali radije bi mogao biti pohranjen za korištenje u budućnosti.