Vitamin B12 and Vegetarianism II

VIEW:426 DATA:2020-03-20

2.1.4. Deficiency Symptoms

Phylogenetic tree of B ₁₂ -elements. The names of the proximal genes of the regulated B ₁₂ operons are given. With the abbreviations of the genome elements, without the BII part are set in bold and shaded gray. Genome specific groups B ₁₂ -elements are surrounded by dotted lines.

Although B _{12 is} not the only nutrient that may contribute to the occurrence of the symptoms listed below, lack of it should always be considered as a possible underlying factor.

• dandruff
• emotional and mental problems
• nervousness
• not being able to think clearly
• concentration problem
• decreased blood clotting levels
• numbness in the feet
• decreased reflexes
• pallor
• depression
• red tongue and / or sore
• difficulty swallowing
• memory problems
• tingling in the feet
• palpitations
• weakness
• menstrual problems
• weak pulse

2.1.5. Factors Affecting Function

What factors can contribute to a B ₁₂ deficiency ?

Stomach problems can contribute to B deficiency ₁₂ .

One way is that when the stomach is irritated and / or inflamed, the stomach cells do not function properly and thus they do not produce the Intrinsic Factor. Without FI a B 12 cannot be absorbed.

AB ₁₂ and Vegetarianism:

There are two divergent schools of thought.

One school emphasizes the fact that most animals, including humans, are capable of storing long-term B ₁₂ supplies . In humans, these deposits can last up to twenty years or more. Given this storage potential, a daily requirement of B _{12 is} considered highly unlikely.

A second school of thought, however, points to unreliability in plants as sources of B ₁₂ .

For all vegetarians, who don't eat any animal products whatsoever, a lack of confidence can be a problem. Since no plant is capable of producing B-12, the amount of B ₁₂ in plant food depends on the plant's relationship to soil and root microorganisms (bacteria, fungi, yeasts) which create the vitamin. Cultivated and fermented soy-based products such as tofu, tempe, miso, tamari and shoyu may or may not contain significant amounts of B ₁₂ , depending on the bacteria and fungi used to produce them.

The B ₁₂ index in sea vegetables also varies according to the distribution of microorganisms in the surrounding environment to the sea.

Unfortunately, reliable nutrient analyzes are often not available to consumers of these products. And the retention of vitamin B ₁₂ in plant foods made from soybean fermentation has not been well researched until then.

In general, tofus, temps, and sea ​​vegetables tend to be more consistent sources of B ₁₂ than misos, tamaris, and shoyus. Depending on the medium in which they are produced or where the algae grow.

Drugs that can decrease the body 's vitamin B ₁₂ stores include:

• antibiotics,
• cancer medicines,
• anticonvulsants,
• medicines to control hypertension
• antiParkinson medicines,
• antipsychotic,
• medicines for tuberculosis
• contraceptives
• cholesterol lowering drugs
• and replace the potassium
• Vitamin B ₁₂ may help to prevent and / or treat:
• Alcoholism
• Pernicious Anemia
• Arthritis (Rheumatic)
• Asthma
• Arteriosclerosis
• Cancer
• Leukemia
• Lupus
• Seborrheic dermatitis )
• Fatigue
• Multiple sclerosis
• Neuropathies and Neuromuscular Degeneration

2.1.6. Possible sources of vitamin B ₁₂

Normally vitamin B _{12 is} secreted in the small intestine along with bile and other secretions and is reabsorbed, but this does not increase the body's vitamin B _{12 supply} . Since a small amount of the vitamin is not reabsorbed, it is possible that the vitamin B _{12 stock} will eventually run out.

Bacteria in the human intestinal tract make vitamin B ₁₂ . Most of these bacteria are in the large intestine. Apparently vitamin B _{12 is} not absorbed in the large intestine.

Some small intestinal bacteria produce vitamin B ₁₂ . The amount of vitamin B ₁₂ produced does not appear to be adequate to prevent vitamin deficiency.

Long-time vegans, babies, children, and pregnant or lactating women (because of the higher intake) should take special care to get enough vitamin B ₁₂ .

What foods provide vitamin B ₁₂ ?

Nonvegetarians have no difficulty in consuming B ₁₂ since animals, one of their food sources, ingest microorganisms such as bacteria and fungi, exclusive producers of vitamin B ₁₂ .

Great sources of vitamin B ₁₂ are shrimps, salmon.

Also yogurt and eggs have a good amount of B ₁₂ .

2.1.8. Good vegan sources of vitamin B ₁₂ are:

Seaweed, the nutritious yeast, Saccharomyces cerevisiae, which is a yeast grown in molasses solution, sold in the form of flakes or yellow bread. Its taste resembles that of cheese. Nutritious yeast is different from brewer's yeast and dry yeast.

Despite the difficulty of taking vitamin B ₁₂ in the required doses daily, the vegetarian diet has great benefits for those who wish to have a healthy life. According to Dr. Eric Slywitch, a reference in vegetarianism studies, people who abstain from meat, whether white or red, have a lower risk of heart attack and disease, have a lower incidence of cancer, their chances of getting diabetes are 50. Minor% concern about obesity is practically nil.

2.1.9. What are current public health recommendations for vitamin B ₁₂ ?

Recommended Dietary Doses (RDAs) for vitamin B ₁₂ were adjusted in 1998 by the National Academy of Sciences.

• 0-6 months: 400 nanograms
• 6-12 months: 500 nanograms
• 1-3 years: 900 nanograms
• 4-8 years: 1.2 micrograms
• 9-13 years: 1.8 micrograms
• 14 years and over: 2.4 micrograms
• pregnant women: 2.6 micrograms
• breastfeeding women: 2.8 micrograms

About Spirulina ‚(seaweed used as a dietary supplement):

Research has shown that B ₁₂ is found in Spirulina in the high range .However, it is believed that this is due to the presence of structural similar compounds B ₁₂ , known as the "Analog B ₁₂ " .These can not be used to satisfy the dietary requirements.

 

 

 

 

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