This is how much vitamin B12 you should take dail

An essential requirement for the body, vitamin B12 is a water-soluble nutrient. Apart from building metabolism it helps in proper functioning of the brain, and DNA formation. It can be stored in your body for several years, and there are rare cases of serious B12 deficiency. However, a deficiency in this vitamin can lead to anaemia, weakness and fatigue, and in some instances, nerve damage.

• Diet: Following a completely vegetarian or vegan diet.
• Age: People over 50 have higher chances of being low on B12.
• Anaemia: Pernicious anaemia arises due to inability of the body to absorb B12 that synthesises RBCs.
• Surgery: Bowel resection or weight loss surgeries decrease B12 absorption.

A widely known fact is that it’s found in abundance in animal products like eggs, dairy, seafood etc. The daily recommended intake of vitamin B12 depends on various factors like age, gender and lifestyle. You can reach your daily vitamin B12 requirement by taking supplements. This is the ideal dosage, depending on your age:

Adults under 50 years of age
For people over 14, the RDI for vitamin B12 is 2.4 mcg, which can be met through diet. Supplements are usually not recommended for these people. Foods like eggs, tuna, and beef can be included in the diet. However, a need to take supplements may arise if any of the above factors hinder in the absorption or intake of B12.

Adults over 50 years of age                          
Older people are at higher risks of having vitamin B12 deficiency. With age, the body produces less stomach acid, which accesses B12 in food. 62 per cent of adults over 65 years of age are found to be short of the optimal blood levels. Thus, National Academy of Medicine recommends supplements and fortified foods to reach optimal levels of B12, like fortified coconut milk or fortified cereals.

Pregnant people
Pregnant people naturally require higher amounts of B12 compared to general population. Low levels of this nutrient have been linked to birth defects in infants. It can also put the infants at the risk of low birth weight. Thus, for pregnant people, the RDI is 2.6 mcg. A well-planned diet should suffice, or prenatal vitamins can be taken.

Breastfeeding women
According to doctors, breastfed infants with vitamin B12 deficiency are likely to experience developmental delay. They are also susceptible to lowered appetite and irritability. So, the RDI of vitamin B12 for breastfeeding women is 2.8 mcg.

Vegetarians and vegans
People following a rigidly plant-based diet are also required to follow the same recommendations. However, it’s harder for people under 50 to meet the RDI of 2.4 mcg, if they’re vegetarians or vegans. Some studies indicate that a dose of up to 6 mcg of vitamin B12 per day is ideal for vegans. There is no clarity on the same for vegetarians.

Vitamin B12 increases energy
B12 has been noticeably linked to improve energy levels, especially in people who are deficient and are taking supplements. A few studies suggest an intake of 1mg per day for a month, followed by a dose of about 125-250 mcg per day to keep up the ideal level of B12. The intake of B12 has also been associated with improving memory and mood, though there are not many scientific theories to support this.

Here are a few factors that can cause insufficient levels of vitamin B12:
Atrophic gastritis, in which your stomach lining has thinned. Pernicious anemia, which makes it hard for your body to absorb vitamin B12. Conditions that affect your small intestine, such as Crohn's disease, celiac disease, bacterial growth, or a parasite. Immune system disorders, such as Graves' disease or lupus.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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Four micronutrients to look out for if you've switched to a vegan diet

Going vegan has plenty of upsides — and some downsides, if the switch to plants isn't well-planned. 

There are many reasons people go vegan, from wanting to be healthier, to reducing their environmental footprint, to concerns about animal welfare.

No matter what the reason, many people find it difficult to meet the nutrient intake targets for specific vitamins and minerals while on a vegan diet. These include vitamin B12, iron, calcium, and iodine.
Here’s how to make sure you’re getting enough of these vitamins and minerals while following a vegan diet.

Vitamin B12

Vitamin B12, or cobalamin, is essential for making red blood cells, DNA (your genetic code), fatty acids located in  myelin (which insulate nerves), and some neurotransmitters needed for brain function.
Vitamin B12 is stored in the liver, so a deficiency probably won’t happen in adults in the short term.

Symptoms of B12 deficiency

Symptoms of vitamin B12 deficiency include tiredness, lethargy, low exercise tolerance, light-headedness, rapid heart rate or palpitations, bruising and bleeding easily, weight loss, impotence, bowel or bladder changes, a sore tongue, and bleeding gums.

Other symptoms related to the nervous system include a loss of sensation in the hands or feet, problems related to movement, brain changes ranging from memory loss to mood changes or dementia, visual disturbances, and impaired bowel and bladder control.

Testing for B12 deficiency

Your doctor may request a blood test to check your vitamin B12 status and determine whether indicators are in the healthy range.

Vegan food sources of B12

Vitamin B12 is abundant in animal foods including meat, milk and dairy products.

For vegans, plant sources of vitamin B12 include some algae and plants exposed to bacterial action or contaminated by soil or insects. While traces of vitamin B12 analogues can be found in some mushrooms, nori or fermented soy beans, more reliable sources include vitamin B12-supplemented soy or nut “milks”, or meat substitutes. Check the nutrition information panel on the label for the the B12 content.

Crystalline vitamin B 12 added to these products can boost the B12’s absorption rate to a level similar to that from animal products.

Calcium

Calcium is needed to develop and maintain the skeleton bones, and is stored in the teeth and bones. It is also essential for heart, muscle and nerve function.

Testing for calcium deficiency

Low calcium intakes are associated with osteoporosis or “brittle bones” and a higher risk of bone fractures.

A bone scan is used to measure bone density, with osteoporosis diagnosed when bone density is low.
Both low calcium intakes and low vitamin D levels increase the risk of osteoporosis.

Vegan food sources of calcium

Although the richest sources of calcium are milk and milk-based foods, vegans can get calcium from tofu or bean curd, some fortified soy or nut beverages, nuts, seeds, legumes, and breakfast cereals.
Calcium needs can be higher for vegans and vegetarians due to the relatively high oxalic acid  content of foods such as spinach, rhubarb, beans, and the high phytic acid content of seeds, nuts, grains, some raw beans, and soy products. These specific acids can lower the calcium absorption from these foods by 10-50 percent.

In a study of calcium intake of 1,475 adults , vegans were below national recommendations and had lower calcium intakes compared with vegetarians, semi-vegetarians, pesco-vegetarians, and omnivores.

Iodine

Iodine is needed to make thyroxine, a thyroid hormone used in normal growth, regulation of metabolic rate, and development of the central nervous system. Iodine is concentrated in the thyroid gland.

Symptoms of iodine deficiency

Iodine deficiency can lead to the enlargement of the thyroid gland, a goitre, or hypothyroidism.
Symptoms of hypothyroidism include lethargy, tiredness, muscular weakness, feeling cold, difficulty concentrating, poor memory, weight gain, depression, facial puffiness, hair loss, dry skin, constipation, and slower heartbeat.

In women, iodine deficiency can increase risk of miscarriage and stillbirth, and congenital anomalies, including mental retardation and cretinism.

Testing for iodine deficiency

Your iodine status can be assessed by a range of tests, including thyroid hormones in your blood, the size of your thyroid gland, or the presence of a goitre. Talk to your doctor about these tests.

Vegan food sources of iodine

The iodine content of food depends on the iodine content of plants, which in turn depends on soil iodine content. When soil content is low, iodine may need to be supplemented.

Major sources of iodine are seafood, dairy products, and eggs.

For vegans, iodised salt, commercial bread made using iodised salt, fortified soy or nut milks (check the product label) and seaweed are important.

Substances called goitrogens, which are found in brassica vegetables — including cabbage, broccoli and Brussels sprouts, sweet potato and maize — can interfere with the production of thyroid hormones.

Iron

Iron is needed to make haemoglobin in red blood cells, which carries oxygen around your body.
Iron is also needed for the production of energy  in your muscles, and for concentration and a healthy immune system.

Symptoms and testing for iron deficiency and anaemia

Not having enough iron leads to iron deficiency, and is associated with reduced work capacity, impaired brain function, lower immunity, and delayed development in infants.

The first stage of iron deficiency is referred to as low iron stores and your doctor may refer you for a blood test to check your iron status.

Vegan food sources of iron

In Australia and New Zealand, the biggest contributors to iron intake are wholegrain cereals, meats, chicken, and fish.

The amount of iron absorbed from food depends on a person’s iron status (with those who are iron-deficient absorbing more), as well as the iron content of the entire meal, and whether iron is haem (from animal foods) or non-haem iron from plant sources such as grains and vegetables.

Although iron from plant sources is less able to enter the body, you can boost your absorption by adding lemon or lime juice (citric acid) or other vitamin C-rich vegetables and fruits, which convert non-haem iron to a form than is better absorbed.

Take care with food components that inhibit absorption of both haem and non-haem iron, including calcium, zinc and phytates in legumes, rice and other grains, and polyphenols and vegetable proteins that can inhibit absorption of non-haem iron.

Long-term vegans will also need to keep an eye on levels of vitamin D, omega-3 fat and protein.


A good strategy is to check in with your GP periodically to review your health and well-being, and an accredited prectising dietitian can check whether you’re getting all the nutrients you need.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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10 Symptoms Of An Underactive Thyroid And Natural Remedies That Can Help You

Can you imagine that a small organ, which weighs about 15g, can turn your health upside down? However it’s true.

Thyroid gland is a tiny organ, located in your neck, in the neighborhood with the voice-box and windpipe.

It normally produces hormones called thyroxine and tri-iodothyronine. Owing to this, thyroid gland has ability to control your metabolic rate, body temperature, menstrual cycle, mental function and heart working.

When something goes wrong in your body, this gland may significantly cut down generation of the hormones, causing hypothyroidism.

In the majority of cases it occurs because of autoimmune disorder, when person’s immune cells begin to destroy his or her thyroid tissue by mistake.

Other common causes of hypothyroidism include inflammatory process, surgical treatment of hyperthyroidism, exposure to radiation and regular consumption of certain medications.

According to statistics, this disorder affects about 4.6% of American adults.

Actually specialists say that women are more prone to the thyroid dysfunction than men. Risks of hypothyroidism raise with passing years.

Though mild hypothyroidism often stays unnoticed, it’s worth getting thyroid examination, if noticed any of these symptoms in yourself:

1. Weight gain – lack of thyroid hormones may dramatically impair your metabolism. That leads to weight gain, even if you eat healthy foods and exercise regularly.

2. Depression – each of us feel upset from time to time. The problem is, if your depression has become a permanent condition. In addition to this, people with hypothyroidism often experience causeless anxiety.

3. Cold intolerance – as your metabolic rate gets decreased, your body may start to produce less of heat. As a result, stay in the cold environment may be a real problem for you.

4. Mental fog – it may appear difficult to concentrate and remember certain familiar things, if your thyroid gland creates too few of the hormones.

5. Menstrual changes – women with thyroid hypo-function usually complain of irregular periods and heavy menstrual bleeding.

6 Fatigue and drowsiness – insufficient synthesis of thyroid hormones may be a culprit of your inexplicable long-term tiredness and irresistable want to nap.

7. Dry skin – decreased metabolism influences not only on the way you spend calories. Your sweating glands stop to work properly too. That’s why your skin isn’t moisturized as needed and gets dry and itchy.

8. Constipation – hypothyroidism may influence on the motility of your digestive tract, causing frequent constipation.

9. Hair loss – deficiency of thyroxine and tri-iodothyronine may affect hair follicles, leading to intensive hair loss and its brittleness.

10. Low libido – it was found that underactive thyroid gland may be a reason of your reduced sex drive.

Fortunately it’s possible to fulfill lack of thyroid hormones by consumption of synthetic hormones, available in the pills.

Besides this, you’re able to correct your thyroid dysfunction and improve the treatment with natural remedies.

Like wide variety of other diseases, hypothyroidism may be prevented and corrected by changing your diet. Experts recommend staying off sugar-rich products, as they boost risks of inflammation and aggravate symptoms of the disease.

Hashimoto’s disease (autoimmune disorder, which was recognized as the most frequent cause of hypothyroidism) may significantly lower levels of the selenium. This micro-element plays a great role in the synthesis of thyroid hormones.

Add more selenium-rich foods like tuna, Brazil nuts and turkey to your diet, or go for special supplements.

Several studies found a link between hypo-function of the thyroid gland and imbalance of the intestinal microflora. Enhance your gut bacteria, taking yogurt, kefir, kombucha or supplements.

Low levels of thyroid hormones are associated with vitamin B12 deficiency. You can find it in dairy products, fortified cereals, eggs and sea-foods.

However you need to visit your doctor, if you’re suspected to have underactive thyroid gland.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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Vitamin A deficiency may cause gastrointestinal troubles in children

Vitamins are very important for young children.

A study says that if school-age kids do not get enough vitamin A they might get affected by gastrointestinal and respiratory illnesses.

The study followed nearly 2,800 children, ages 5-12 over the course of a year in the US.

Researchers  found that children with less vitamin A in their blood got sick more often with diarrhoea with vomiting and cough with fever.

"No study had estimated the potential role of vitamin A alone in this age group" of children between 5 and 12, said Dr Eduardo Villamor, senior author of the study.

Researchers said more research is needed to determine if vitamin A supplementation can reduce the risk or severity of infection in the older children.

The researchers also studied other micro-nutrients that are important to the immune system, including zinc, iron, folate and vitamin B12. But only vitamin A was related to illness.

The study found that for every 10 micrograms per decilitre of vitamin A present in the blood, children experienced 18 per cent fewer days with diarrhoea and vomiting, 10 per cent fewer days of cough and fever, and 6 per cent fewer visits to the doctor.

Villamor said the effects of vitamin A could vary in different countries due to differences in diet and the microorganisms that cause illness.

The age and possibly sex of children could also be factors, he said.

He said that it's uncertain whether giving children vitamin A pills will be an easy solution.
    
The study was published in the Journal of Nutrition.
 

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