20 Common Everyday Foods You Should Have to Avoid Vitamin B 12 Deficiency

Are you weak and pale? Do you often feel tired or agitated? Chances are it all stemmed from stress or anxiety. Perhaps a long day at work or due to an irregular sleeping pattern. Yet all of this could be sourced back to a Vitamin B12 deficiency. It is a condition characterized by deficiency of this
Vitamin, which helps carry oxygen throughout your body. Insufficient Vitamin B12 can make you anaemic, rendering you weak and tired almost often.

Whatever you eat, either keeps you or kills you. Your diet or as such, your dietary habits are the primary sources of intake of all the essential nutrients and minerals in the body. And moreover as our bodies do not make vitamin B12, we intake it from the foods and supplements which we regularly consume. Animal-based foods such as meat, milk and eggs are excellent sources of vitamin B12. Although, precisely how much you need and from what you should get it depends on factors such as age, sex and metabolism.

Causes of Vitamin B12 deficiency

There can be other causes of such deficiency, besides a diet. It can also happen if you have certain conditions.

Categorically put, the causes of the deficiency can be divided into 3 parts. Namely:

Inadequate intake:

Heavy drinking is attributed to low vitamin B12 levels.A strict vegetarian diet over a prolonged period of time can also cause this deficiency.
 Mal-absorption:

A condition that causes thinning of the stomach lining, known as Atrophic gastritis, is known to cause B12 deficiency.Pernicious anaemia, a condition marked by lack of vitamin
B12, leads to lowered productions of red blood cellsPost gastrectomy (a procedure which requires the removal of the stomach, either partially or as a whole)Certain immune and neurodegenerative disorders such as Grave’s disease (an auto-immune disease of the thyroid gland) or lupus (a group of diseases characterized by an inflammation of one’s skin) can also lead to vitamin B12 deficiency.Certain medications contain acid reducing compounds which can also cause such deficiencyIntestinal diseases such as celiac disease (a condition in which digesting food becomes troublesome because of the small intestine’s sensitivity to gluten) or Crohn’s disease (marked by inflammation of the intestines) can be responsible as well.

 Defective Transport:

A genetic disorder known as Transcobalamin deficiency can also lead to this deficiency. This disorder damages the circulation of ‘Cobalamin’ or Vitamin B12 throughout the body.

Symptoms of this deficiency are quite apparent. Signs of this condition resemble anaemic symptoms as a lack of vitamin B12 directly leads to anaemia.
The following are some of the typical signs of this condition: 

Weakness and fatigueFrequent palpitations and difficulty in breathingDry and pale skinA smooth, slippery tongueNumb and tingling nerves and bouts of light-headednessLoss of appetiteGas, diarrhoea or constipationFrequent mood swings, memory loss and behavioural problemsGreying of hair, though a rare condition, can happen in the event of a vitamin B12 deficiency

In severe cases, you may experience difficulty while walking. Infants born to vegan mothers, who are entirely breastfed, can be at a risk of anaemia, weakness and associated physical developmental delays.

The condition is easily diagnosable through a blood test. It has been also observed that the risk of vitamin B deficiency increases with the age of an individual.

Preventing Vitamin B12 deficiency

You may avoid this deficiency by including the right ingredients in your diet. Having a healthy combination of leafy vegetables and animal based foods such as eggs, meat and fish can help balance the vitamin B12 levels in the body. Because B12 is an essential nutrient for improved red blood cell production and nerve function, foods rich in the vitamins are also known as brain foods.Some commonly available foods that you should eat your way to a smarter living include:

Animal based meats such as beef and lean chicken are an excellent source of vitamin B12.Sea foods such as fishes and clams provide vitamin and essential nutrients.Eggs, which can be used with a variety of salads and soups, are also rich in B12. Other dairy based foods such as cheese and milk also help.Other kinds of generic foods such as whey powder, low-fat buttermilk, rice milk, liver sausagesand even veggie burgers are also replete with this Vitamin.

Consuming the above mentioned multi-vitamin foods does help the body absorb essential nutrients. Yet, having the right combination of foods is necessary for enjoying all the benefits. Moreover, there are several subcategories for each of these vitamins such as B1, B2, B7, B12 etc.The top 20 foods that help you avoid Vitamin B12 deficiency have been enumerated below. For the sake of convenience, they are categorised according to their types.

They include:

Animal based foods
Liver

Not only is the mammal liver loaded with nutritional ingredients, it is also a storehouse of vitamin B12.  Packed with minerals and energy, it helps increase muscle strength, libido and brain functions.

Eggs

As previously cited, eggs are easily available and are very good sources of vitamin B12. A yolk of a single egg contains about 300 grams of vitamin B complex. Moreover, it contains 6 grams of protein and 9 essential amino acids which help the body in various ways, the most significant of those being keeping heart diseases at bay and strengthening the immune system.

Pork

Pork, when consumed in moderate amounts, can be a very good energizer, besides being a good source of vitamin B12.

Turkey

Not only is Turkey meat low in fat, but is also rich in nutrients that are required to control the levels of cholesterol. It helps reduce chances of cancer and cardiac ailments.

Lean chicken and beef

Chicken, lamb and mutton are good sources of vitamin B12. Beef or in general red meat, in controlled quantities,suppliesyour body with around 6 micrograms of vitamin B12 which is more than adequate for your daily requirements. 

Vegetables
Organic substances such as vegetables are also rich in B12. Some of the different vegetables rich in B12 include:

Sprouted Alfalfa

The classic American sprout is delicious as well as nutritious. Widely used in sandwiches and salads, these thread-like sprouted veggies are an excellent source of vitamin B12.

Mushroom

Mushrooms are a good source of this vitamin. B12 is one of the complex and large vitamins present in mushrooms as compared to the other chemically simple vitamin B forms.

Cereals and Soy products

Bran and soy based cereals, in particular, are excellent plant-based source of vitamin B12. Don’t forget to include soy based cakes, burgers and sauces in your daily diet.

Potato

Look no further! Did you know that the humble potato is packed with Vitamin B12? With the different types of potatoes and the wide of variety of dishes they can be incorporated into, potatoes could just be the perfect remedy for a B12 deficiency.

Beetroot

Popularly known as beet, beetroot is considered as a popular superfood because of its high nutrition content. In addition to being rich in vitamin B12, this vegetable is packed with the goodness of iron, magnesium and potassium.

 Fruits
Fruits are not only delicious but are also a popular source of vitamins and minerals. Some of the B12 rich vitamins are:

Banana

This energy-rich fruit is also a nutrition vault. Due its availability and low price, it is one of the most highly cultivated fruits in the tropical and sub-tropical regions. Along with being B12 rich, it also has a high calorie content.

Mango

Mango is a widely popular fruit in India. Cultivated widely, it comes in different shapes and tastes. The fruit is rich in vitamins, minerals, anti-oxidants and also offer protection against cancer.

Orange

Apart from being a rich source of nutrients, vitamins and minerals, this bright coloured winter fruit is a good laxative. It reduces cholesterol level and is a recommended source of vitamin B complex (Vitamin B12 complex refers to the different types of vitamins).

Apple

An apple a day keeps the doctor away; this old adage is no fluff. Apple is a rich repository of anti-oxidants and is a proven detoxifying agent. It is rich in vitamin B12 and helps maintain a glowing skin.

Blueberries

Blueberries, besides being popular anti-oxidants, also have a high nutritional content. These have different types of vitamin B complex groups which are also good for the metabolic system. 

Daily intake of fish is called to counter certain diseases. You may be advised for 1-2 weekly servings of fish if you are deficient in vitamin B12. 

Sea foods and fish
Salmon

This fresh water fish is not only a good source of vitamin B12 but is also packed with Omega 3 fatty acids, the same acids that keep your ticker, hale and ‘hearty’.

Sardines

An average cup of sardines provides 310 calories of energy along with being a key contributor of essential nutrients and vitamins.

Crabs and crustaceans

Crabs and lobsters are popular seafood. Apart from being a joy to your taste buds, they are also generously packed with essential vitamins. The average crab has 9.7 micrograms of vitamin B12 in it.

Molluscs

Many molluscs fall under the category of top B12 rich foods. Oysters and scallops are the most popular delicacies within this group.

Shellfish

Possibly the best vitamin B12 food among its habitat counterparts, 3 shellfish clams provide around 84 micrograms of vitamins, the major ones being Vitamin B7 and B12.

6 Ways to Boost Women's Health

6 Ways to Boost Women's Health

 Women's health concerns are a little different from those of men. If you're a woman, these tips will soon have you feeling fit and energetic.

 

 

To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are six simple things that women can do every day (or with regularity) to ensure good health:

Health Tip #1: Eat a healthy diet. “You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

Health Tip #2: Exercise. Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).

Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.

Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.

Health Tip #6: Check for breast cancer. The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.

A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

Your Phone May Be Smart, But Your Doctor Still Knows More

Your Phone May Be Smart, But Your Doctor Still Knows More

 If you're feeling sick and you want to know what's wrong with you, there's an app for that. But the diagnosis won't be as accurate as the one you'd get from a doctor -- not by a long shot. 

In a head-to-head comparison, real human physicians outperformed a collection of 23 symptom-checker apps and websites by a margin of more than 2 to 1, according to a report published Monday in the journal JAMA Internal Medicine.

Even when the contestants got three chances to figure out what ailed a hypothetical patient, the diagnostic software lagged far behind actual doctors. Indeed, the apps and websites suggested the right diagnosis only slightly more than half of the time, the report says. 

The research team -- from Harvard Medical School, Brigham & Women's Hospital in Boston and the Human Diagnosis Project in Washington, D.C. -- asked 234 physicians to read through a selection of 45 "clinical vignettes" to see how they would handle these hypothetical patients. Each vignette included the medical history of the "patient" but no results from a physical exam, blood test or other kind of lab work. 

Most of the doctors were trained in internal medicine, though the group included some pediatricians and family practice physicians too. About half of them were in residency or fellowship, so their training was not yet complete. 

Even so, of the 1,105 vignettes they considered, they listed the correct diagnosis first 72% of the time, according to the study. 

The 23 symptom checkers evaluated a total of 770 vignettes in an earlier study by some of the same researchers. The apps and websites (including several from professional medical organizations, such as the American Academy of Physicians, the American Academy of Pediatrics and the Dutch College of General Practitioners) listed the correct diagnosis first just 34% of the time. 

Both the doctors and the computer programs were able to include more than one ailment in their differential diagnosis. So the researchers also compared how often the correct diagnosis was among the top three responses. 

For the doctors, that happened 84% of the time. For the symptom checkers, it was 51% of the time. 

Though the humans trounced the computers across the board, there were situations in which did a particularly good job of naming the correct diagnosis first. For instance, their margin in cases with common conditions was 70% to 38%. In cases with uncommon conditions, it grew to 76% to 28%. 

The seriousness of the malady made a difference too. In cases with low acuity, doctors bested software by 65% to 41%. But in cases with high acuity, that gap widened to 79% to 24%. 

"Physicians vastly outperformed computer algorithms in diagnostic accuracy," the researchers concluded. Full disclosure: Three of the study authors are doctors, and none are apps.