Are You Suffering From a Vitamin B12 Deficiency Without Realizing It?

Do you have feelings of anxiety, fatigue or dizziness? Do you have bouts of depression, memory loss or tingling in your hands or feet? If so, you may be suffering from a vitamin B12 deficiency. According to the National Institute of Health’s Office of Dietary Supplements, most Americans don’t get enough B12 in their diet. Approximately 1.5 to 15 percent of the population is deficient in this nutrient. B12, also known as cobalamin because of its blue mineral cobalt, is an essential water-soluble vitamin. It’s excreted through your urine and these losses need to be replenished and acquired through diet on a daily basis. Plants like sea vegetables and brewer’s yeast contain B12, however, the best sources come from animal foods like grass fed meats and organ meats, fish, eggs, and pasture-raised dairy. Vegans and vegetarians who don’t eat eggs are at high risk for a vitamin B12 deficiency. B12 promotes immune and brain function, heart and reproductive health, along with good digestion and absorption. It also helps creates white blood cells, red blood cells, DNA, and helps iron move through the bloodstream. 4 Symptoms of a Vitamin B12 Deficiency When the body doesn’t get enough B12, bad things can happen. First, there are fewer red and white blood cells being produced. White blood cells help with immunity, so the lower amount of these in your body the higher your risk for getting sick. Red blood cells help to move iron through the body. A reduction in red blood cells results in a reduction in the amount of iron in the blood, which can leave you feeling weak, sad, and tired and may cause anemia. Second, your energy levels will diminish if you don’t have sufficient B12. Third, your circulation could be compromised and you’re left with tingling in your hands or feet. Fourth, ever feel like you are forgetting things or unable to comprehend information? It could be due to not getting enough B12. So you’re eating grass-fed beef, you’re gobbling up eggs for breakfast, and you’re getting in fish regularly. You should be fine on the B12 front, right? Not necessarily. Despite a high intake of B12 foods, your body may not be absorbing the nutrient. Anyone suffering from digestive problems, ulcers, Crohn’s Disease, or pancreatic issues, someone who takes antacids other medications, or anyone who’s gone through weight loss surgery may not have enough stomach acid to properly break down those foods and absorb the nutrients from them. Age is also a factor in B12 absorption. As we get older, the stomach doesn’t produce as much acid which can also result in a decline in the amount of B12 absorbed. Unlike other water-soluble vitamins, B12 is stored in the liver until the body is ready to use the vitamin. This means that once someone stops getting enough B12 it can be months or years before their vitamin stores are depleted. This may sound like a good thing, but if your body cannot absorb the nutrient you may still be suffering from a vitamin B12 deficiency and will be susceptible to the deficiency symptoms. How to Test for a Vitamin B12 Deficiency It’s important to check your B12 levels when you get your annual bloodwork done. If you or someone you know is at risk for a B12 deficiency, get a test to know for sure. A complete test includes a blood test checking B12, urinary methylmaloic acid (MMA), and homocysteine levels. B12 levels less than 450 picogram/mL are indicative of a deficiency. Testing MMA and homocysteine is helpful because often a normal B12 level does not always mean you have a sufficient amount of B12 in your body. If your test has a B12 level above 450 picogram/mL with an elevated MMA (above 0.4 micromoles/Liter) and homocysteine (above 6 micromoles/Liter) it indicates a deficiency. As mentioned, the best way to get B12 is from diet, however, if you have a malabsorption issue, supplementation may be the answer. Be sure you’re getting a supplement that will go directly into your bloodstream. This includes those injected into the muscle, drops taken by mouth, or tablets that dissolve under the tongue. You want to make sure you’re getting the best active form of B12, which includes those that are made of adenosylcobalamin, methylcobalalmin, or hydroxycobalamin. This will put B12 right into your bloodstream ensuring absorption and health improvement. About Jeanette: Jeanette Kimszal is a Registered Dietitian Nutritionist. She holds a Bachelors Degree in Journalism and Media Studies from Rutgers University and has experience working in the media side of advertising. During that time she became health conscious and interested in nutrition and what started out as a hobby turned into a new career. She was accepted to Montclair State University and two years later obtained a certification in Nutrition, and then completed her dietetic internship with the ARAMARK Distance Learning Internship. She has experience working in the clinical, community, and management setting and has counseled both in- and out-patients. She currently resides in NJ and her passions include nutrition, health, wellness, writing, and music. She has a love for helping women attain healthy lifestyles through positive behavioral changes and teaching people how to add more nutrients into their diet through consumption of whole foods.

Brown Rice vs White Rice: Is Brown Really Better?

You thought you had the brown rice vs white rice argument put to bed already. You’ve been told to eat whole grains and you’ve even made the big switch to brown rice when treating yourself to sushi and Chinese. But, you’re not really loving it and you’re wondering what the real deal is with it. Let’s put it to bed for good this time. The Low Down on White Rice White rice is uber processed. When you hear that you should be avoiding all “processed and refined grains”, well, white rice is at the top of that list. A grain is considered a whole grain when it includes 3 parts: the bran, germ, and endosperm. The bran is the outer skin of the edible kernel. It contains antioxidants, B vitamins, and fiber. The germ also contains B vitamins, some protein, minerals, and healthy fats. The endosperm contains mostly carbohydrate, protein and some vitamins and minerals. White rice has both the bran and germ removed, leaving only the endosperm, which is the nutritionally almost void part of the grain. When you’re downing that bowl of rice with your General Tso’s chicken, you’re not consuming any fiber and you’re getting less B vitamins, folate, potassium and protein than brown rice. Science has even shown a potential connection between a diet high in white rice and an increased risk of Type 2 diabetes, metabolic syndrome, and cardiovascular disease. Side note: Most white rice produced in the US is enriched to add thiamin (vitamin B1), iron, and folate back into it, leaving it nutritionally greater in these vitamins compared to brown rice. So Is Brown Rice Really the Better Option? Though white rice is enriched, it’s still missing the added benefits that brown rice has including protein, fiber, potassium, selenium, choline, phosphorus, and magnesium. The higher amounts of fiber in brown rice will also work to keep you fuller longer, potentially making you consume less calories over time. It also improves the good gut bacteria of your microbiome. Studies have shown that regular consumption of whole grains is associated with a lower risk of Type 2 diabetes. Makes sense because brown rice is lower on the glycemic index. This study in particular shows that a group of overweight people who ate more brown rice than white were successful in reducing their glucose levels as well as their resistance to insulin. Brown rice has almost 4 times as much of the mineral magnesium compared to white, important for healthy bones and teeth and also helping regulate blood glucose levels and blood pressure. You get a whopping 88% of your daily requirements of manganese from brown rice, a mineral involved in collagen production (making it super important for skin health.) Brown Rice vs White Rice: The Verdict Still weighing your rice options? Generally, it’s always best to go whole. Whole real food wins again. Yes, you may get a little less B vitamins and iron but you’ll win in all other ways. Want to take it up a notch? Go for germinated brown rice. Nutrients are more bioavailable when consuming sprouted brown rice. Put in a request at your local sushi joint. And if you wanna add even more color to your rice bowl, check out black rice.

7 Nutrients You Need for Healthy Hair

Healthy hair is more coveted than the perfect pair of jeans but sometimes more elusive than the perfect avocado. While we don’t all hate the Pantene lady for being beautiful, we do have a little ounce of envy at what happens when she swings her mane around in slo mo. Why? Because when we swing our dry, brittle, over-processed, or just generally damaged hair around, it kinda just stays in one place. And then we swing in the other direction to make sure it wasn’t just a directional fluke, but nope. Kinda just stays in place. So what’s a girl to do to get those frazzled locks back to being commercial worthy? EAT! As much as I love trying the latest beauty products and believe in many of them, my expertise is fixing us all from the inside out. So when it comes to sporting healthy hair, I always turn to my fork rather than the fancy stuff in a bottle. The healthier you are on the inside, the healthier you’ll look on the outside. Your hair is no exception. 7 Nutrients You NEED for Healthy Hair: B Vitamins: Go for quinoa oatmeal, brown rice, strawberries, green leafy vegetables, chicken and salmon. They contain the B vitamins niacin, pantothenic acid, folic acid, B6 and B12, which are responsible for strengthening hair follicles and increasing circulation to the skin. They work to stimulate hair follicles to grow healthy hair. The complex of B vitamins is important because all of these vitamins work together. Researchers have shown that B vitamins play a role in a reduction in hair loss, a decrease in gray hair as well as longer, shinier hair. Biotin: You don’t often find me telling you to eat liver, but it’s a very good source of biotin, which is also a B vitamin. Biotin gets special attention for its role in stimulating new cells and re-growing lost hair. It’s still up in the air as to whether or not biotin supplementation, shampoo and hair products can do the same work as biotin in the diet, so make sure chow down on these great sources: nuts, eggs, Swiss chard, whole grains and halibut. Zinc, Selenium and Iron: You’ll find zinc in oysters, red meat, shellfish and legumes. Selenium is abundant in butter (yes, a little organic grass fed butter is good for you!), garlic, whole grains and fish. And, iron you’ll find in dark greens, grass fed meat, sunflower seeds and even dark chocolate. These minerals assist the body in repairing damaged hair and strengthening hair follicles. You need every strand you have, so eat foods rich in these minerals to keep your stylist in business. Protein and omega 3s: You’ll find protein in nuts, seeds, legumes, meat and fish. Focus on fish when it comes to hair because you want both protein and omega-3s to help your hair and grow shiny. Aside from adding these uber nutrient foods to your diet, if your hair is on the dry side, don’t wash it daily – 3 or 4 times a week is probably plenty. The oils on your scalp can revitalize the shine to your hair, so don’t go scrubbing them away with shampoo every day. Also, limit heat based styling tools, such as blow driers and straightening irons (yes, ladies you can do this!) which can rob the hair of moisture. If you need an immediate shine and repair for your otherwise lackluster mane, food comes to the rescue, yet again. Use one of these ingredients to add instant pizzazz. You can apply the below foods to just the dry parts of your hair, or your whole head. Avocado Argan oil Beer Moroccan oil Olive oil Nutrient deficiency shows in your hair not just your mood, friends. If your diet is somewhat lacking, a multivitamin may not be a bad choice to help make the most of your pony. So there you have it. Healthy hair starts with what goes in your mouth. So the next time you’re having a bad hair day, make it a good food day.