which fat is concentrated in the abdominal area. Researchers in The netherlands have found that excess abdominal
or belly fat as seen in the so-called apple-shaped body as opposed to the pear-shaped body where the fat is lower down on the hips
because fat is weighing down on kidneys crushing them Kwakernaak said The researchers speculate that the cause might be from the fat triggering inflammation or insulin resistance
or fat creating free radicals which can damage the kidneys at a cellular level. Our study now provides a possible mechanism for this increased renal risk seen in obesity for further investigation Kwakernaak told Livescience.
You ll often hear me speak about say Vitamin d omega-3 fatty acids and fiber. And I m certainly not the only one.
and legumes as well as fish and very low in saturated fat and animal fat Tallmadge said. Studies showing its benefits go back to the 1950s Tallmadge explained.
But even people in the Mediterranean are moving away from this traditional diet and adding more cheese
and animal fat products to their meal plan she said. The main sources of fat in the traditional Mediterranean dietdiet come from olive oil nuts
and fish and these foods are eaten in moderation said Heather Mangieri a nutrition consultant and spokesperson for the American Dietetic Association.
While nuts and seeds are a source of omega-3 fatty acids a type of healthy fat it's not clear how much of this healthy fat we actually get by eating them Mangieri said.
Also during evolution an attraction to scarce calorie-dense foods such as sweets and fats improved our chances for survival.
and analyzed genetic material from the trees'chloroplasts the green plant structures where photosynthesis takes place.
Beyond medical conditions TNO has proposed printing customised meals with varied levels of the basic food components like carbs protein and fat for everyone from seniors to athletes to expectant mothers.
The ABC recently reported that 400 people in the Philippines trampled vitamin-enriched oegolden rice trial crops because of fears to human health and biodiversity.
Vitamin a deficiencies are acknowledged as being serious and important by pro and anti-GM groups alike.
I do not come from a country where Vitamin a deficiency is a concern. I will not be offering the activists advice.
#Trans Fat Isn't Evil, Ignorance Is (Op-Ed) Dr. Mitchell Roslin is chief of obesity surgery at Lenox Hill Hospital in New york. He holds several patents for the treatment of obesity
The recent decision by the FDA and the 30 years of data demonstrating the damage of trans fats are clear evidence that the medical community's artificial efforts were not successful.
Besides heart disease trans fats have also been linked to cancer. But the real question is how can we avoid making the same mistake again?
and other ailments even though they ate a high-fat and high-cholesterol diet. The researchers hypothesized that the type of fat marine-derived might play a role.
Researchers have shown that omega-3 fatty acids a type of polyunsaturated fat found primarily in seafood can improve your chances of living longer
#UV Light Makes Mushrooms Rich in Vitamin d The dog days of summer are a distant memory and so are the long bright sunny days.
But for many people sunlight is an essential source of Vitamin d. The human body needs Vitamin d to maintain bone health
and helps regulate the immune system. The ultraviolet light in sunlight actually converts cholesterol in your skin into Vitamin d.
The vitamin is also found in foods like fatty fish and fortified cereals milk and orange juice.
But since many people do not get enough Vitamin d through their diet alone the dark winter months can leave people deficient in the vitamin.
But now food scientists are giving mushrooms a Vitamin d boost with ultraviolet light. oethe exciting thing
I think is how rapidly we can take a mushroom that has no Vitamin d in it whatsoever
and in less than one second we can increase the Vitamin d content to over 100 percent of the recommended daily allowance said Michael Kalaras a postdoctoral scholar at Penn State university in University Park Pa.
Here s how it works. Quick pulses of ultraviolet light flash over the mushroom s surface going through it
and setting off a chemical process that converts a compound  similar to cholesterol inside the mushrooms into Vitamin d. oeit s already happening in a number of facilities where they re actually doing this on conveyor belts said Robert Beelman a food scientist at Penn State.
Mushrooms maintained their Vitamin d levels up to a week in the refrigerator. One serving of mushrooms has a day s worth of the recommended daily allowance of Vitamin d
which is 600 IUS (or 15 micrograms) per day. Â Researchers suggest that smaller amounts of mushrooms may be need all you
if you have other sources of Vitamin d in your diet. oewe haven t found any negative effects from our treatment said Kalaras.
It is possible to become sick from taking too much Vitamin d but researchers say those levels are extremely high
Ultraviolet Flashes Can Create Vitamin d-enriched mushrooms Penn State Food Science Robert Beelman Penn Stat n
#Vitamin b Supplements May Reduce Stroke Risk Taking Vitamin b supplements may help reduce the risk of stroke a new review suggests.
and found that people who took Vitamin b had a 7 percent decreased risk of stroke compared with people who took a placebo.
However among those who did have strokes taking Vitamin b supplements did not appear to affect the severity of strokes or the risk of dying from a stroke according to the study published Sept. 18 in the journal Neurology.
A number of factors may influence the ability of Vitamin b to reduce a person's stroke risk the researchers said.
These factors include how well a person's body absorbs the vitamins the concentrations of vitamins in the blood
whether Vitamin b supplements could reduce homocysteine levels and in turn lower stroke risk. But such studies have mixed found results.
Previous studies have conflicting findings regarding the use of Vitamin b supplements and stroke or heart attack Yuming said.
B vitamins are important nutrients for the body. They can be found in a variety of foods including whole grains potatoes bananas beans and lentils.
while supplements containing B vitamins are thought generally to be safe they should not be taken in large doses. High doses of vitamin B3 (niacin can cause health problems including blurred vision nausea vomiting and high blood sugar.
and sugary drinks refined grains and large amounts of saturated and trans fats and eating more fruits vegetables whole grains legumes and nuts trumps the more narrow goals of whether to include moderate
The Mediterranean diet emphasizes fruits vegetables nuts fish and healthy fats. Those who adopted all four healthy behaviors had an 80 percent lower death rate over 7. 6 years compared to participants with none of the healthy behaviors lead author Haitham Ahmed of Johns Hopkins Hospital said in a statement.
For example the Adventist vegans consumed nearly twice as much dietary fiber and Vitamin c as the European vegans.
And while it's true that high-protein foods often bring fat and calories along as uninvited guests it doesn't have to be that way.
Go for seafood poultry with no skin lean veal cuts pork tenderloin lean beef cuts (such as the round or tenderloin) or 95-percent-lean hams (less than 3 grams of fat per ounce.
a healthy fat thought to prevent heart disease; fiber thought to prevent diabetes and digestive problems;
This is because blueberries are rich in vitamins phytochemicals and soluble fiber. While blueberries are indeed healthful so are about any kind of (nonpoisonous) berry.
and loads of vitamins and trace minerals largely absent in the typical American diet such as manganese.
and this too is a remarkable source of protein vitamins minerals fiber and antioxidants. Nuts and seeds contain high levels of minerals and healthy fats.
Although these are common additions on superfood lists the downside is that they are high in calories.
These dark vegetables are loaded with vitamins A c and K as well as fiber calcium and other minerals.
Both kinds of food are generally excellent sources of fiber Vitamin a and much more. They are also naturally sweet
The scientists also looked for an organic compound known as levoglucosan. This molecule is generated exclusively during the burning of land vegetation
But despite this fruit's popularity with locals and its rich nutritional value (it's high in protein antioxidants vitamins A
which has some potentially attractive qualities Some studies have shown that HCA stops an enzyme that turns sugar into fat said Catherine Ulbricht senior pharmacist at Massachusetts General Hospital in Boston
Low in fat and high in Vitamin c hummus offers a healthy snack alternative. The proteins in chickpeas and sesame seeds complement each other providing more complete protein nutrition much like rice and beans.
One cup of chopped kale contains 206 percent of the daily value of Vitamin a and 684 percent of Vitamin k It also contains almost as much calcium as milk more Vitamin c than an orange
and is loaded with important minerals including copper potassium iron manganese and phosphorus. Kale is also a good source of omega-3 fatty acids
and is noted for containing a higher nutritional content particularly manganese calcium iron potassium magnesium copper and Vitamin b6 than any other refined sugar.
and vitamins A e and C. Only trace amounts of raspberry ketone are found in the fruit
and gains of visceral fat (belly fat) that surrounds organs according to the paper in the journal Life sciences.
Raspberry ketone may also cause changes in body fat and weight changes in inflammation heart palpitations and shakiness.
At six pounds of flaxseed daily the saturated fat in the cow s milk dropped 18 percent while polyunsaturated fatty acids and omega-3 levels rose drastically.
and vegetable consumption vitamin use exercise habits and smoking status. They used several models to test
As healthy as whole grains are they aren't essential to human health unlike fat and protein.
Instead these odd protrusions are mounds of fat allowing the gangly beast to travel days through the desert without stopping for a bite to eat.
A camel can carry up to 80 pounds of fat on its back (Baby camels don t get their humps until they start eating solid food.
Milk is recognized widely as a nutritious drink for people of all ages it's a good source of protein calcium Vitamin d potassium and other vitamins and minerals.
Milk consists of about 5 percent lactose 3. 7 percent fats and 3. 5 percent proteins.
and certain fats that give bovine juice its color. The color white is nature's light buffet in that it results from all the wavelengths of visible light being reflected into the eye.
Casein and certain fats reflect wide ranges of wavelengths causing milk to appear white. Follow Life's Little Mysteries on Twitter@llmysteries. We're also on Facebook & Google+o
Many dry and wet dog pet foods also contain rice wheat and other plants not to mention added vitamins and minerals.
They say kelp gulls at Peninsula Valdes land on the backs of the cetaceans to eat their skin and blubber.
and 55 percent less apt to have shortfalls of Vitamin b12 a nutrient lacking in some older people's diets.
A one-cup serving of low-fat yogurt has a similar nutrition profile to that of a cup of low-fat milk
Fresh Frozen fruits and vegetables may have higher levels of vitamins A and C and folate compared with their fresh counterparts that have been stored for five days according to a 2013 University of Georgia study.
The researchers evaluated the vitamin and mineral content of eight fruits and vegetables and found that some had. 10 New Ways to Eat Well This study supports the findings of a 1998 Food Chemistry study
which found that the Vitamin c content of frozen peas and broccoli was similar to the typical fresh versions you might find at your local grocer.
There isn't a clear winner and loser in the match between frozen vs. fresh because so much depends on
It is high in folic acid with a 5-ounce serving providing 60 percent of your recommended daily intake.
Asparagus is also a great source of potassium thiamin fiber magnesium calcium and vitamins K A B6 and C. Furthermore it contains the amino acid asparagine as well as chromium a trace mineral that helps insulin do its job transporting glucose.
Looking to eliminate free radicals? Get a big dose of antioxidants with asparagus. It is especially rich in glutathione a detoxifying compound that can help destroy carcinogens.
Asparagus is extremely low in calories at about 20 per serving has no fat and is low in sodium.
5 asparagus spears (3. 3 oz/93 g) Calories 20 Calories from Fat 0*Percent Daily Values(%DV) are based on a 2000 calorie diet.
Its high level of B vitamins helps regulate the amino acid homocysteine too much of which can be a serious risk factor in heart disease.
The vegetable s high levels of Vitamin k help maintain healthy blood clotting and the amino acid asparagine helps flush your body of excess salt.
Regulating blood sugar The B vitamins abundant in asparagus play a key role in metabolizing sugar and starches
And the folate that asparagus provides works with B12 to prevent cognitive decline. One Tufts University study found that older adults with healthy levels of folate
and B12 performed better during a test of response speed and mental flexibility than those with lower levels of folate and B12.
Skin Yet another amazing thing about the antioxidant glutathione: it helps protect the skin from sun damage and pollution.
Decreasing birth defects It is essential for mothers-to-be to get enough folate which decreases the risk of neural-tube defects in fetuses.
Asparagus contains almost half the recommended daily intake of folate. Related: Pregnancy Diet: What to Eat What Not to Eat Digestive health Asparagus is one of the few vegetables that contain inulin a unique carbohydrate associated with improved digestion.
They are excellent sources of Vitamin c fiber folic acid antioxidants and other important flavonoids and phytochemicals.
and contain no fat or cholesterol. Onions are healthy whether they re raw or cooked though raw onions have higher levels of organic sulfur compounds that provide many benefits.
1 medium onion (5. 3 oz/148 g) Calories 45 Calories from Fat 0*Percent Daily Values(%DV) are based on a 2000 calorie diet.
Immune system Onions can promote a strong immune system by eliminating free radicals improving the effectiveness of Vitamin c in your body
Green onions contain a high amount of Vitamin k which can decrease blood thinner functioning. It is also possible to have a food intolerance or allergy to onions.
It is high in fiber very high in Vitamin c and has potassium B6 and Vitamin a raved Victoria Jarzabkowski a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin.
For a nonstarchy vegetable it has a good amount of protein Broccoli is packed also with phytochemicals and antioxidants.
1 medium stalk (raw)( 5. 3 oz/148 g) Calories 45 Calories from Fat 0*Percent Daily Values(%DV) are based on a 2000 calorie diet.
And the vegetable'S b-complex vitamins can help regulate or reduce excessive homocysteine according to the Harvard university School of Public health.
since the vegetable's Vitamin k content may interfere with the medication's effectiveness. Those with hypothyroidism should also limit their intake of broccoli.
Camels'humps consist of stored fat which they can metabolize when food and water is scarce.
When camels use their stored fat their hump will diminish. When they eat and drink again the hump will refill with fat.
Their waterproof thick fur keeps platypuses warm in chilly temperatures and their big tails store extra fat for energy.
They also determined that these mushrooms had similar amounts of protein fat vitamins and minerals as commercial yeast.
and a half 4-ounce servings of low-fat yogurt per week according to the study published today (Feb 5) in the journal Diabetologia.
and contains a specific type of Vitamin k as well as probiotics both of which have been suggested to protect against diabetes the researchers said.
because their bodies are full of fats though they' re also eaten raw.</</p><p>A 2011 report from the Journal of Insect Science found that the African palm weevil is an excellent source of several nutrients such as potassium zinc iron and phosphorous as well as several
but have a greater number of healthy polyunsaturated fats.</</p><p><em>Follow Marc Lallanilla on</em><a href=https://twitter. com/Marclallanilla><em>Twitter</em></a><em>and</em><a href=https://plus. google
calcium fiber folate iron niacin potassium protein riboflavin thiamin and zinc and several vitamins (A B6 B12 C D E and K). Foods containing more of these nutrients
and a number of vitamins and other nutrients in the diet including lycopene Vitamin c Vitamin e and several carotenes.
At least in the early years Red planet residents will not have access to fruits containing Vitamin c so they would have to rely on vitamins
just as astronauts do today. All of the above-mentioned crops can grow hydroponically to conserve space and resources.
Mushrooms provide essential nutrients including Vitamin d and Vitamin b-6. Easy to grow and harvest mushrooms are ingredients in many popular dishes.
The fungi could grow in compost created using waste material from other agricultural processes as well as sanitary waste.
One is by displacing other foods in the diet that may not be as heart healthy such as foods high in saturated fats like red meat
and chickpeas are good sources of fiber plant protein vitamins and minerals which may all play a role in lowering cardiovascular disease she said.
and low in saturated fats might expect to reduce LDL levels by 5 to 10 percent.
A Five Guys Bacon Cheeseburger meanwhile has 920 calories and 30 grams of saturated fat one-and-a-half days'worth without toppings.
It's full of saturated fat it's high in calories it increases the risk of colon cancer
It turns out that grass-fed beef has lower levels of unhealthy fats and higher levels of omega-3 fatty acids
and provides more Vitamin a and E as well as cancer-fighting antioxidants Not many better-burger chains offer grass-fed beef however because there's not a lot of it around making it more expensive
Each juicy bite has significant levels of vitamins A B6 and C lots of lycopene antioxidants and amino acids.
2 cups diced (10 oz/280 g) Calories 80 Calories from Fat 0*Percent Daily Values(%DV) are based on a 2000 calorie diet.
and may help reduce the accumulation of excess fat. A study published in the American Journal of Hypertension found that watermelon extracts helped reduce hypertension and lower blood pressure in obese adults.
Skin and hair benefits Vitamin a is stellar for your skin and just a cup of watermelon contains nearly one-quarter of your daily recommended intake of it.
Vitamin a helps keep skin and hair moisturized and it also encourages healthy growth of new collagen and elastin cells according to the Cleveland Clinic.
Vitamin c is also beneficial in this regard as it promotes healthy collagen growth. Muscle soreness Watermelon-loving athletes are in luck:
In this century chocolate (processed cocoa with added fat often milk and sugar) has been enjoyed for its melt-in-your mouth texture
and to save calories look for chocolate with lower fat and sugar levels. In general cocoa is your best first choice.
These tropical treats are a great way to get important dietary fiber bromelain (an enzyme) manganese copper and Vitamin c.
Pineapples are also fat -and cholesterol-free and low in sodium. Not surprisingly they do contain sugar with 16 grams per cup.
In addition to the vitamins and minerals listed above pineapples also contain smaller amounts of B vitamins calcium zinc Vitamin a and beta-carotene.
It also contains fewer vitamins and minerals. If you do opt for canned pineapple try to get it with no added sugar
2 slices 3 diameter 3/4 thick (4 oz/112 g) Calories 50 Calories from Fat 0*Percent Daily Values(%DV
Immune system support Nothing is associated more with immunity than Vitamin c and pineapple contains over 100 percent of the daily recommended value for women and 88 percent of it for men.
Plus Vitamin c also functions as the body s primary water-soluble antioxidant that fights against free radicals.
This makes Vitamin c a helpful fighter against problems like heart disease atherosclerosis and even joint pain.
Common cold In addition to having lots of Vitamin c pineapple s bromelain can help reduce mucus in the throat.
Extremely high amounts of Vitamin c can lead to problems like diarrhea nausea abdominal pain heartburn vomiting headaches and insomnia.
They are a good source of vitamins C and B6 manganese phosphorus niacin and pantothenic acid.
1 medium (5. 3 oz/148 g) Calories 110 Calories from Fat 0*Percent Daily Values(%DV) are based on a 2000 calorie diet.
The Vitamin c in potatoes acts as an antioxidant. These substances may prevent or delay some types of cell damage according to the National institutes of health.
Brain functioning and nervous system health The B6 vitamins in potatoes are critical to maintaining neurological health.
Vitamin b6 helps create useful brain chemicals including serotonin dopamine and norepinephrine according to the University of Maryland Medical center.
Immunity Vitamin c can help prevent everything from scurvy to the common cold and potatoes are full of this nutrient with about 45 percent of the daily recommended intake per medium baked potato according to the Washington state Potato Commission.
vitamins C and B6 help reduce free radicals; and carotenoids help maintain proper heart functioning. Additionally B6 plays a crucial role in the methylation process
Skin care According to Organic Facts Vitamin c Vitamin b6 potassium magnesium zinc and phosphorous can all help keep skin as smooth and creamy as well mashed potatoes.
In a potato those water-soluble nutrients include B-complex vitamins Vitamin c potassium and calcium. As much as 80 percent of a potato's Vitamin c may go down the drain
if you boil the vegetable. The same thing can happen with peeled potatoes that are left to soak a method used to stop darkening.
A captive hamster's diet should be at least 16 percent protein and 5 percent fat according to Canadian Federation of Humane Societies.
and build a layer of insulating blubber before the must head to the icy Arctic.
and fat and to focus on the long-term benefits of these healthy foods. But other studies point to the potential for people in a good mood consuming comfort foods or overeating.
so consumption of excessive energy (kilojoules) saturated fat and sodium was associated with a worse mood two days later.
Kids who play outside more often are less likely to develop nearsightedness obesity diabetes and Vitamin d deficiencies.
and the chloroplasts in plant cells were once individual organisms before they were engulfed to become eukaryotic organelles
and food preferences by simply limiting the availability of high fat and high calorie snacks in the home.
Kefir is also a good source of calcium B vitamins and phosphorous. It's a low-fat source of protein too.
and fat than whole milk buttermilk may help to prevent or alleviate gastrointestinal disorders. Though some people drink buttermilk straight cooks also often add it to recipes in place of milk sour cream or other dairy products.
and 60 grams of fat similar to meals of hamburgers and fries offered in popular fast-food restaurants.
Over the next seven hours the researchers measured participants'metabolic rates a number that shows how fast the body is burning calories and fat.
and lower rates of burning fat suggesting they were storing more fat stated the study published today (July 14) in the journal Biological Psychiatry.
but high-fat choice she said. 13 Kitchen Changes That Can Help You Lose weight Email Bahar Gholipour
From vitamins to folate to potassium fruits and vegetables provide vital nutrients and help keep everyone healthy.
#Vitamin b12: Deficiency & Supplements Vitamin b12 is crucial to the human body which needs it to produce new DNA red blood cells proteins hormones and lipids (fats).
Vitamin b12 is also key to the health of nerves. Vitamin b12 is part of the Vitamin b complex which includes thiamin niacin Vitamin b6 folate and Vitamin b12.
Each of these vitamins has its own unique role in the body but most B vitamins have a role in helping your body's cells to produce energy said Heather Mangieri a spokeswoman for the Academy of Nutrition and Dietetics and owner of Nutrition Checkup in Pittsburgh.
The typical American diet meets or exceeds the daily recommended amount of Vitamin b12. However Vitamin b12 deficiency remains a common problem in the United states
because it can be affected by other factors like age and digestion. Seniors vegans and pregnant women are especially prone to Vitamin b12 deficiency.
People may not realize Vitamin b12 is missing from their diets because the liver can store a 5-year supply in reserve.
A Vitamin b12 deficiency has a wide range of symptoms. Someone with low Vitamin b12 may lose their appetite lose weight
or feel tired and weak. Depression poor memory and trouble thinking can all be symptoms of a Vitamin b12 deficiency.
Other symptoms of a Vitamin b12 deficiency include a numb or tingling feeling in the hands and feet a loss of balance a sore mouth or tongue and constipation.
Yellowed skin anemia paranoia and hallucinations may also indicate a Vitamin b12 deficiency according to Harvard Health Publications.
If you notice any of these symptoms you should consult a health care professional rather than trying to self-treat with supplements experts say.
People shouldn't jump to supplements if they have said these symptoms Vandana Sheth a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.
Many of these symptoms can be signs of another condition Sheth said adding that blood tests can confirm a deficiency
and a diet assessment may help people get their needed nutrients without resorting to supplements.
Age and digestive problems can cause a Vitamin b12 deficiency even if a person gets plenty of Vitamin b12 from food.
Nearly one-third of people over age 50 suffer from atrophic gastritis a thinning of the stomach lining that interferes with Vitamin b12 absorption.
The U s. Centers for Disease Control and Prevention estimates that 3. 2 percent of adults over age 50 are deficient in Vitamin b12.
Another 20 percent of adults may have borderline deficient levels of Vitamin b12. In fact the CDC recommends all people 51 years of age and older should get most of their daily Vitamin b12 through supplements containing Vitamin b12
or foods fortified with Vitamin b12. Pregnancy can also lower Vitamin b12 levels as can hyperthyroidism (overactive thyroid)
if it causes the person to produce too much body heat according to the NIH. Pregnant or breastfeeding women who do not get enough Vitamin b12 may cause their babies to have low Vitamin b12 levels.
Low levels of stomach acid can also lead to overgrowth of bacteria in the small intestine These bacteria in turn leach Vitamin b12 from the body.
Supplement makers market Vitamin b12 as an energy and endurance booster particularly for athletes. People also take Vitamin b12 to improve their mood and concentration as well as their immune system.
Vitamin b12 supplements are purported to reduce the risk of breast cancer lung cancer and cervical cancer. Vitamin b12 supplements are said also to protect against the poisons in tobacco smoke.
Some people use Vitamin b12 supplements to help treat male infertility sleep disorders depression inflammatory bowel disease asthma multiple sclerosis allergies and the skin condition vitiligo.
Vitamin b12 supplements are touted frequently to prevent osteoporosis diabetes cardiovascular disease and stroke. Vitamin b12 is said also to help some sleep disorders some mental disorders
and slow the progression of dementia in the elderly. Supplement makers also say Vitamin b12 supplements can help treat conditions such as Lyme disease gum disease some skin infections liver disease and kidney disease.
Combining avocado oil and Vitamin b12 in a topical treatment can supposedly improve psoriasis or eczema symptoms and Vitamin b12 is said also to help reduce ringing in the ears and swollen tendons.
Vitamin b12 supplements can treat a deficiency but dietitians recommend getting your Vitamin b12 from food if possible before trying a supplement.
Many meat and dairy products have Vitamin b12. Clams crab beef liver and many fish are particularly high in Vitamin b12.
Eliminating meat dairy and fortified cereals from your diet may require you to supplement vitamin B12 Sheth said.
In general Vitamin b12 is found in animal products Sheth said so strict vegetarians and vegans must actively seek out another source of the vitamin.
In people who are making the transition to a vegan diet a Vitamin b12 deficiency may not show up for a while Sheth said.
Nutritional yeast is the best vegetarian source of Vitamin b12 Sheth said. Just 2 teaspoons (6 grams) a day of nutritional yeast should cover an adult's Vitamin b12 needs.
Additionally most multivitamins contain the daily recommended amount of Vitamin b12 and fortified cereals typically provide ample Vitamin b12.
Other strict diets may unintentionally cut Vitamin b12. A lot of people have cut grains and a lot of B vitamins are fortified in our grain products Mangieri said.
If you're going to eliminate something from your diet investigate what you have eliminated and where else you can get those nutrients.
You have to really work with a registered dietitian or do your homework. The average adult should get 2. 4 micrograms of Vitamin b12 per day.
Women who are pregnant or breastfeeding need more about 2. 8 micrograms a day according to recommendations from the National institutes of health's Office of Dietary Supplements.
The body requires both stomach acid and a protein made in the stomach called intrinsic factor to digest Vitamin b12.
First stomach acid breaks off a protein that comes attached to Vitamin b12. Then the intrinsic factor is attached to the Vitamin b12 molecule.
Once in this form Vitamin b12 can be used in cells throughout the body. A problem with either stomach acid or intrinsic factor can lead to a Vitamin b12 deficiency.
Oral Vitamin b12 supplements contain a form of Vitamin b12 that is easy to absorb without stomach acid
but these pills may not treat all causes of Vitamin b12 deficiency. People who have undergone gastric bypass surgery for example can develop a deficiency in the intrinsic factor.
They could be taking all the B12 orally that they want and they won't be absorbing it properly Mangieri said.
Some autoimmune conditions such as pernicious anemia attack and destroy intrinsic factor according to the NIH's Office of Dietary Supplements.
People with celiac disease or Crohn's disease may also have difficulty absorbing the Vitamin b12 from food or vitamin supplements.
A Schilling test can determine if a person is absorbing Vitamin b12 properly. Doctors may prescribe Vitamin b12 injections to treat people who have a deficiency
but would not benefit from Vitamin b12 pills. Vitamin b12 can also be administered in a nasal gel according to the NIH's Office of Dietary Supplements.
Thanks to its association with the amino acid homocysteine Vitamin b12 is touted for its supposed ability to help several conditions.
Someone with low Vitamin b12 levels typically has high levels of homocysteine in the blood. High levels of homocysteine are commonly found in people with osteoporosis dementia heart disease cognitive impairment and depression.
Studies have shown a combination of Vitamin b12 folic acid and Vitamin b6 can lower homocysteine levels. However research has confirmed not that using vitamins to lower homocysteine levels actually treats
or prevents health problems. For example one study of 5522 people with vascular disease showed a Vitamin b supplement did not reduce the risk of dying from heart attack.
Researchers assigned some volunteers to a placebo and others to a combination of folic acid Vitamin b6 and Vitamin b12 supplement.
Vitamins reduced homocysteine levels in the study participants but the placebo group and the group taking vitamins had a similar risk of dying from major cardiovascular events during the five-year study according to the paper published in August 2006 in the New england Journal of Medicine.
Vitamin b12 supplements most likely won't reduce your risk for heart disease according to the NIH's Office of Dietary Supplements.
It's still unknown whether Vitamin b12 supplements have an effect on diabetes high cholesterol or preventing arteries from reclogging after a stent procedure according to the U s. National Library of Medicine.
A few preliminary studies some that provided supplements and some that simply recorded Vitamin b12 levels in people over time have found a weak link between Vitamin b12 supplements
and a reduced risk of osteoporosis. However more studies are needed to see if Vitamin b12 could help reduce osteoporosis risk according to the Linus Pauling Institute at Oregon State university.
Some preliminary studies have found a weak link between Vitamin b12 and a reduced cancer risk
but the connection is still unclear. One study compared blood samples and diet questionnaires of 712 breast cancer patients and 712 women without breast cancer.
Diet questionnaires (taken from 1980 through 1990) and blood samples (taken in 1990) showed that higher levels of Vitamin b12 were associated with a lower risk of breast cancer
but only among women who had not yet hit menopause. Levels of folate and Vitamin b6 had a stronger link to breast cancer risk in the study according to the March 2003 paper published in the Journal of the National Cancer Institute.
Preliminary evidence has not found that Vitamin b12 blood levels affect lung cancer according to the National Library of Medicine
but combining folic acid thiamine riboflavin and Vitamin b12 may help prevent cervical cancer. Low levels of Vitamin b12 are linked commonly to health problems
but recent research found that having abnormally high levels of Vitamin b12 in the blood may indicate a cancer risk.
Researchers examined lab tests and cancer diagnoses of more than 300000 patients in a Danish medical registry from 1998 to 2010.
Only 6 percent of the people in the study had Vitamin b12 levels higher than the recommended upper limit
and these people had a higher risk of being diagnosed with cancer within one year of their abnormal blood tests especially a cancer related to smoking (lung cancer)
or alcohol according to the December 2013 paper published in the Journal of the National Cancer Institute.
It is not likely that Vitamin b12 is an effective treatment for sleep disorders in seniors at least
when it's used in combination with Vitamin b6 and folic acid according to the National Library of Medicine.
Low Vitamin b12 levels are commonly found with other physical signs of mental decline such as high homocysteine levels or low folate levels.
And people diagnosed with Alzheimer's disease and dementia often have low Vitamin b12 levels. However studies have not conclusively shown that Vitamin b12 supplements will improve memory or thinking skills in the elderly in Alzheimer's patients in dementia patients or among stroke survivors.
The NIH's Office of Dietary Supplements says that more large clinical trials are needed to prove
whether Vitamin b12 can influence cognitive function and the risk of developing dementia. More studies are needed to determine
whether Vitamin b12 supplements can improve depression symptoms. Preliminary evidence suggests that depressed people respond better to treatment
if they have healthy levels of Vitamin b12. Researchers in Finland took blood samples from 115 patients diagnosed with major depression disorder.
The patients underwent six months of treatment including therapy and medication before giving another blood sample.
Those with higher levels of Vitamin b12 at the start and end of the study were more likely to fully respond to treatment according to the study published in December 2003 in the online journal BMC Psychiatry.
Researchers considered 40 people in the study to have a full response to depression treatment 34 had a partial response
and 41 people had no response. Yet other preliminary studies have failed to show that Vitamin b12 supplements alone can help depression.
A two-year study of 909 elderly people examined whether groups assigned to exercise mental health education
or vitamin supplements had fewer depression systems. In the study folic acid and Vitamin b12 supplements did not change depression symptoms any more than a placebo did.
Four follow-up surveys over the span of two years found that only mental-health education changed depression symptoms according to the July 2012 paper in The british Journal of Psychiatry.
Vitamin b12 will not enhance athletic performance or increase energy levels in people who are not deficient in Vitamin b12 according to the NIH's Office of Dietary Supplements.
There is not yet enough scientific evidence to determine if Vitamin b12 supplements have an effect on allergies multiple sclerosis psoriasis and other immune system problems.
And there is too little evidence to see if Vitamin b12 has an effect on Lyme disease signs of aging fatigue or chronic fatigue syndrome according to the National Library of Medicine.
However Vitamin b12 is possibly effective at preventing age-related macular degeneration a common eye condition that leads to vision loss.
Limited research supports that Vitamin b12 supplements are effective at treating shaky leg syndrome eczema and canker sores.
However more studies are needed to prove the connection according to the National Library of Medicine. Vitamin b12 has a low risk of overdose in the body.
Supplement makers put a lot of B vitamins into capsules sometimes as much as 200 percent of the recommended daily intake.
Because they are water soluble humans can pee out excess vitamins safely Mangieri said. For this reason the Institute of Medicine does not set a limit on how much Vitamin b12 a person can safely take in a day.
Vitamin b12 also appears to be applied safe when to the skin to treat psoriasis according to the National Library of Medicine.
Vitamin b12 may increase the risk that an artery narrows around a stent a device that widens a blocked artery.
And Vitamin b12 supplements can potentially harm the optic nerve and cause blindness in people with the rare hereditary condition called Leber's disease.
Common treatments for heartburn and GERD (gastroesophageal reflux disease) also known as acid reflux such as H2 blockers and proton-pump inhibitors may contribute to a Vitamin b12 deficiency.
Proton-pump inhibitors slow the release of gastric acid which is needed to start digesting and absorbing Vitamin b12 found in food.
But studies have yet to conclude if proton-pump inhibitors interfere enough with digestion to result in low Vitamin b12 levels.
The NIH's Office of Dietary Supplements recommends that doctors monitor the Vitamin b12 status of patients on proton-pump inhibitors.
H2 blockers can interfere with Vitamin b12 absorption because they slow the release of hydrochloric acid in the stomach.
H2 inhibitors could cause problems in people who do not get enough Vitamin b12 and who take the medication for more than two years according to the NIH's Office of Dietary Supplements.
Other drugs that affect stomach acid have been linked to poor Vitamin b12 absorption including the cholesterol drug cholestyramine;
the antibiotics chloramphenicol and neomycin; and the gout treatment colchicine. The diabetes drug metformin may interfere with the body's absorption of Vitamin b12 not through stomach acid but because of the drug's effect on calcium
which is needed also to absorb Vitamin b12. More research is needed to determine if calcium supplements may help Vitamin b12 absorption in diabetes patients according to the Linus Pauling Institute at Oregon State university.
Potassium supplements may reduce the body's ability to absorb Vitamin b12 as can heavy drinking for more than two weeks according to the National Library of Medicine.
Large amounts of folic-acid supplements don't interfere with Vitamin b12 absorption but folic acid can mask the symptoms of a Vitamin b12 deficiency.
Folic acid can correct a condition called megaloblastic anemia which is caused by low Vitamin b12 levels. A person who has this condition won't experience symptoms of anemia
but an underlying Vitamin b12 deficiency will still damage the nervous system. The NIH's Office of Dietary Supplements recommends healthy people get no more than 1000 micrograms of folic acid per day.
This article is for informational purposes only and is meant not to offer medical advice. o
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