The best foods with vitamin B12 and why your body might be craving more

 You can live without trending adaptogens and obscure superfoods. But vitamin B12 foods? That one’s non-negotiable, according to experts. This water-soluble nutrient, explains Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, plays a vital role in nerve function, blood cell formation, metabolism, DNA production and many other functions that our bodies need to stay healthy. In other words: if your energy’s been lagging, your mood’s been off, or your memory’s been fuzzy, B12 could be the missing link.

Vitamin B₁₂ foods are easy to add to any routine. Whether you're solely following a plant-based diet or welcome any animal and dairy products into your meals, you can find vitamin B₁₂ foods pretty much in any food group. And as an added bonus, these foods also come with other essential nutrients (think omega-3 fatty acids, protein , iron and more) that our bodies need. So if you’re looking to see if you’re already on the right track or wanting to add more good sources of vitamin B₁₂ into your life, the best ones to add are:

Clams

If you love shellfish, registered dietitian nutritionist Lauren Manaker says that clams make for a great source of vitamin B_12. According to the National Institutes of Health (NIH), 3 oz. (roughly 85g) of clams contain about 17 mcg of the nutrient. It also contains iron, which she says makes it a great combo with B₁₂ for energy and red blood cell production.

Chicken liver

Manaker calls liver a nutrient powerhouse as it contains B₁₂, iron and vitamin A. According to the NIH, one serving of chicken liver contains 70.7 mcg of vitamin B₁₂, which is almost 3000% daily value of the nutrient.

Salmon

Salmon is a favourite food amongst experts. Manaker says it’s not only high in vitamin B₁₂ with 2.6 mcg of the nutrient, but it is also a main source of omega 3 fatty acids. This combo especially helps support brain function and heart health.

Trout

Manaker lists trout as another fish source that is rich in B₁₂ and omega-3s. According to the US Department of Agriculture (USDA), one filet of trout has 4.6 mcg of the nutrient.

Tuna

Tuna is known as a great source of protein, but Manaker says you can also look to the fish for your B₁₂ needs. The NIH says that 3 ounces of tuna contains 2.5 mcg of the nutrient.

Eggs

Another great source of protein and B₁₂, Manaker says that eggs are one of the easiest foods to add to any meal. The NIH says one large egg contains 0.5 mcg of the nutrient.

Dairy milk

Whole milk is a nutrient powerhouse. It’s most known as a great source of calcium to build and maintain strong bones and teeth. But it also provides protein, vitamin D and B₁₂ to hydrate, repair muscle, and boost our energy and metabolism. The NIH says that one cup of 2% milk contains 1.3 mcg of vitamin B₁₂.

Yoghurt

Another dairy product you can turn to for vitamin B₁₂ is yoghurt. The NIH says that 6 oz. of plain, fat-free yoghurt contains 1 mcg of the nutrient.

Sardines

Tinned fish are having a moment, and sardines especially make for a great source of vitamin B₁₂. “Tiny but mighty, they’re rich in B₁₂, calcium, and omega-3s,” says Manaker. According to the USDA, one tin of sardines contains 8.22 mcg of the nutrient.

Nutritional yeast

Known for its cheese-like flavour, nutritional yeast is a vegan seasoning that is packed with nutrients. It’s especially rich in vitamin B₁₂, according to the NIH. A quarter of a cup can contain anywhere from 8.3 to 24 mcg of the nutrient.

What does vitamin B₁₂ do for the body?

The benefits of vitamin  B₁₂ are many. Manaker says that it primarily helps convert the food you eat into energy for your body. But it also supports your nervous system, produces red blood cells, and DNA production while also reducing your risk for heart disease. And if you’re feeling the need for an emotional boost, she says the nutrient can play a role in regulating your emotions and producing serotonin.

How much vitamin B₁₂ should I take daily?

Dieras says that the recommended amount of vitamin B₁₂ one should aim for can range from 2.4 to 2.8 mcg per day. For those who are pregnant, Manaker says it’s best to stick to 2.6 mcg per day, while those who are breastfeeding may increase it a bit to 2.8 mcg.

Should I take vitamin B₁₂ supplements?

Manaker says that eating whole foods in a well-balanced diet is the ideal way to get your daily vitamin B₁₂ intake. But if you’re not getting enough from food or if you have absorption issues (AKA pernicious anaemia), you might need to incorporate dietary supplements into your routine. She says you can turn to supplements in a pill form or as a shot if prescribed.

Are there downsides to vitamin B₁₂?

Both Dieras and Manaker say that vitamin B₁₂ is generally safe and that there are minimal downsides. “B₁₂ supplements are generally safe because your body flushes what it doesn’t need,” Manaker says. In high doses, it may cause headaches or nausea. Dieras says it might also interact with certain medications such as gastric acid inhibitors and metformin. As with any new supplement you’re interested in taking, it’s always best to consult with a doctor to make sure it’s right for you.

 

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

12 Dietary Changes You Need to Feel Better

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

  Fortunately, there’s no need to completely forgo snacks and treats, delicious spreads, nor maple syrup. All you need to do is to cleverly substitute certain foods. These 12 minor adjustments will let you enjoy treats that are similar in both flavor and texture to your favorite snacks, and the best part – they make a world of difference when it comes to a healthy lifestyle.

 

1. Protect Your Heart: Replace Pretzels with Pistachios

 If you’re in the mood for a salty snack that is both crunchy and delicious, there’s no need to reach for those pretzels, which are full of empty calories. Instead, opt for a small bowl of pistachios. Studies have found that daily consumption of 1.4oz (40g) of pistachios reduces the risk of a heart attack thanks to their healthy levels of “good” cholesterol (HDL). Pistachios are beneficial for diabetics, they boost the immune system, and, with their high levels of Vitamin E, do wonders for your skin.

2. Watching Your Weight: Substitute Diet drinks with Ice Tea

 Do you think drinking diet sodas will help you lose weight? A recent study held at the University of Texas found that people who drank Diet Coke regularly for ten years experienced a 70% increase in waist size. The researchers concluded that Diet Coke makes people want to eat more and that the average consumer of Diet Coke has worse eating habits when compared to people who avoid sodas altogether. If you still crave a sweet beverage, pour yourself a cup of iced green tea. Green tea is rich in antioxidants, which help you stay younger and protect you from cancer.

3. Stronger Bones: Substitute Spinach for Kale

 If you’re in the mood for some healthy greens, forget spinach and grab a box of kale. You can substitute them 1:1, but kale is richer in antioxidants, as well as bone-building vitamin K. Kale also contains phytochemicals that aid in the fight against colon, breast, and cervical cancer.

4. Prevent Stomach-ache Illnesses: Replace Sour Cream with Greek Yogurt

 Whether you want a delicious topping for your baked potato, or you’re simply a sour-cream lover, try substituting it with Greek Yogurt. Both products enjoy that delicious tartness. However, one cup of Greek yogurt contains 20% of your daily dosage of calcium, compared to 1% in sour cream. The yogurt also contains 20 grams of protein, while the cream contains only 8 grams. Furthermore, Greek yogurt is rich in probiotics, which help your body fight diseases and aid in the digestion process.

 5. Better Nutritional Values: Choose Chicken Drumsticks over Breasts

 Chicken breasts are lower in calories and fat, but the drumsticks have a higher nutritional value. The drumsticks contain much more iron, which helps your red blood cells distribute oxygen throughout your body; zinc, which helps the immune system; and vitamin A, which is essential for the health of your eyes.

6. Cancer Protection: Choose Red Bell Peppers

 When compared to its green and yellow counterparts, red bell pepper contains three times as much nutritional fiber, eight times more vitamin A, and 60% more vitamin C. In addition, red bell peppers contain a pigment called beta-cryptoxanthin. Studies show that regular consumption of beta-cryptoxanthin reduces the risk of developing lung cancer by 27%.

7. Balance Your Cholesterol: Choose Avocado Over Mayonnaise

 Avocado has a creamy texture that is similar to mayo, but unlike mayo, it is rich in Omega 3 fatty acids, which boosts brain functions, lowers “bad” cholesterol (LDL), and helps prevent heart diseases.

8. Breast Cancer Prevention: Use Quinoa as a Starch

 Half a cup of quinoa contains eight grams of iron, more than any other grain, as well as magnesium and fibers. Studies indicate that a fiber-rich diet lowers excess levels of estrogen in women, thus reducing the risk of developing breast cancer.

9. Preventing Alzheimer’s: Go for the Trout, Not the Cod

 While salmon gets all the credit when it comes to Omega 3, trout, which is from the same family, is just as rich in Omega 3. In fact, one serving of trout contains as much as 200% of your daily Omega 3 needs. Omega 3 was shown to be beneficial to the heart, memory, and brain functions, as well as slowing the development of Alzheimer’s disease.

 10. Dealing with Diabetes: Use Real Maple Syrup

 It is true that the maple-flavored syrups are sweeter, cheaper, and thus more tempting, but they also contain an extensive list of industrial additives, high levels of processed sugar or corn syrup, and various other chemicals. In comparison, pure maple syrup is a natural substance, produced from the sap of the maple tree, and contains more than 20 kinds of antioxidants, and helps reduce the risk of diabetes.

11. Breast Cancer Prevention: Substitute Chewing Gum with Parsley

 If you like to end your meal with the fresh taste of gum, you will do better to chew on a little bit of parsley instead. Parsley is one of the most effective breath fresheners, and has many other benefits, such as the ability to stop the development of breast cancer, according to a study.

12. Maintain a Healthy Liver: Eat the Whole Egg, Not Just the White

 Many people abstain from eating egg yolk, fearing that it is too high in cholesterol, but the yolk is actually rich in choline – a water-soluble nutrient that the body requires for the production of various compounds. Additionally, choline can also prevent the accumulation of cholesterol and fat in the liver.

IMPORTANCE OF VITAMIN B 12 AND FOODS RICH IN IT

Vitamin B12 is vital for healthy nervous-system function and for the formation of DNA and red blood cells. It helps guard against anaemia, a blood condition that causes fatigue and weakness.

Where to get it: Animal products are your best bet for B12. Cooked clams have the highest concentration of any food, with 84 micrograms (mcg)—a whopping 1,402% of your DV—in just 3 ounces. (One milligram equals 1,000 micrograms.) Vitamin B12 also occurs naturally in beef liver, trout, salmon, and tuna, and is added to many breakfast cereals.

ps- 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-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com

Eating oily fish can prevent oral and skin cancers

Omega-3 fatty acids, contained in oily fish such as salmon and trout, selectively inhibit growth and induce cell death in early and late-stage oral and skin cancers, a new study suggests.

In vitro tests showed omega-3 fatty acids induced cell death in malignant and pre-malignant cells at doses which did not affect normal cells, suggesting they have the potential to be used in both the treatment and prevention of certain skin and oral cancers.

Omega-3 polyunsaturated fatty acids cannot be made by humans in large quantities and so we must acquire them from our diet.

The scientists  were studying a particular type of cancer called squamous-cell carcinoma (SCC).

Squamous cells are the main part of the outermost layers of the skin, and SCC is one of the major forms of skin cancer.

However, squamous cells also occur in the lining of the digestive tract, lungs, and other areas of the body.   Oral squamous cell carcinomas (OSCC) are the sixth most common cancer worldwide and are difficult and very expensive to treat.

ps- this is only for information, but always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com/

I've not given details about designs, but those interested are free to mail me for the same.

INFLAMMATION- HOW TO GO ABOUT IT

What is inflammation? 

An immune system reaction designed to kill invading microbes & cancer cells & protect your body. Some times, this response goes over-the-top; extra body cells cause body-wide inflammation.

Why worry about inflammation?

1) inflammation causes cancer
2) inflammation causes heart attacks.
3) inflammation causes diabetes.
4) inflammation causes impotence in men & women.

If one is over weight, then excess fat makes CRPs ( C-reactive proteins) & leukocytes ( white blood cells) crank up inflammation.

How to overcome it all

Quit smoking, where there is smoke, there is inflammation.

Walk, at least 10,000 steps a day, as sitting down is bad for the heart.

Take 1,000 IU of Vitamin D-3 ( 1,200 if you're over 60+), 600 mg of DHA omega-3 ( 900 mg if over 50+) daily & may be 200 mg of omega-7 daily.

Always make weight loss achievable. Post-menopausal women can slash their cancer, heart attack & diabetes risk by losing 10% of their body weight.

What to eat?

Have plenty of oranges ( flavonoids), walnuts, salmon, trout
( healthy fats), apples, carrots, leafy vegetables ( fibre), no-added sugar yoghurt ( calcium & probiotics). 

These dampen inflammation & help one to lose weight.

BANISH THOSE MOOD SWINGS

Most of us have varying moods from time to time. Now there is evidence that small things can help you take control of your emotional & physical health. avoiding even mild or temporary depression does more than improve your outlook, it helps you side-step added risks for fatal heart attacks, stroke, diabetes & premature cell ageing.

Be Alert-  if for 2 weeks or more, you've trouble concentrating & your zest for life's gone missing, have much trouble sleeping or sleep too much, lose/ gain weight, don't try to manage your moods on your own. Talk to a Dr. about getting therapy & medical treatment. Clinical depression is a physical ailment, not a matter of attitude.

What Triggers- constant thought of helplessness, hopelessness, purposelessness, worthlessness, powerlessness, loneliness, emptiness & or meaninglessness.

Solution- focus on gratitude & meaning. A daily gratitude diary saying thank you & connecting with the most meaningful forces in your life reminds you of the good stuff when the going gets tough.

What Triggers- inflammation isn't bad just for your arteries. It can fuel brain changes that affect mood. This explains the link between depression & health issues like heart diseases.

Solution- More plant based meals, less junk foods. A steady diet of burgers, fries & sugary baked goods laced with salt boosts depression risk perhaps because these foods fuel inflammation. Fill your plate with fruits, veggies & good fats found in nuts, olive oil & fish- salmon & trout.

Trigger- bad sleep/ sleep apnoea can trigger high blood pressure, diabetes & depression. Do does bringing the glare of a TV, computer monitor & iPad or a street light into the bedroom.

Solution- close the shades, turn off all screens & wear an eye mask. If you're tired despite a full night in bed or if your partner says you snore loudly & gasp while sleeping, check for sleep disorders.

Trigger- Stress, Chronic tension paves the blues boulevard to chronic depression.

Solution-
 just 1 session of yoga raises levels of the depression fighting brain chemical, GABA. Or take a 30 minute walk to bust stress, boost your mood & slim your hips.