VEGAN AND VEGETARIAN SOURCES FOR VITAMIN B12

VEGAN AND VEGETARIAN SOURCES FOR VITAMIN B12 + FOLIC ACID

Why is vitamin B12 important?

In order to experience a strong healthy immune system it is necessary to include in your daily meals.  Vitamin B12 is necessary in the formation of red blood cells; it strengthens the immune system, the nervous system and is vital for optimal mental wellness and nervous disorders. It supports people struggling with lethargy and it is especially important to women who are planning pregnancy and child bearing.

Vitamin B12 is often recommended for people struggling with depression, moodiness, mental imbalances, wavering memory, and shortness of breath, heart palpitations and exhaustion.

To ensure proper absorption and functions vitamin B12 must be taken together with Folic Acid. Folic acid is a member of the B complex family and can be found in many dried beans, Lentils, Split Peas, Dried beans and peas are to be soaked in water overnight before cooking. Almonds and other nuts are a good source of folic acid but these too should be soaked for a least a few hours or overnight to activate the enzymes and other nutrients. Any of these foods can be added to or combined with foods high in B12 as in Dulse, Nori, Alaria or any of the foods listed below.

Fruits which are suitable to obtain folic acid include Bananas, Oranges and Peaches; Vegetables include Asparagus, Brussels Sprouts Beet Root, Broccoli, Cabbage and Spinach. These foods are recommended for raw consumption as folic acid will most likely be destroyed through cooking methods.

Vegans are encouraged to include vitamin B12 foods into their diet and to avoid foods and substances that deplete vitamin B12 from the body such as: Antibiotics, Birth Control Pills, stimulants such as pharmaceuticals, alcohol and coffee as well as cigarettes, and especially it is strongly recommended remove all stressful persons or situations from your environment.

FOODS WITH HIGHEST LEVELS OF B12

Nutritional Yeast 6-47mcg (NOT AN OPTION FOR THOSE WHO STRUGGLE WITH YEAST INFECTIONS/CANDIDA)

Spirulina 40mcg

Wild Blue Green Algae 40mcg

Nori 12-70mcg

Dulse 7-13mcg

Alaria 5mcg

Wakame 5mcg

Kelp 4mcg

Kombu 3mcg

Fermented foods:

TRACE AMOUNTS OF B12

Rejuvelac

Pickles

Shoyu & Tamari

Miso

Tempeh  

Parsley

CONVENTIONAL SOURCES OF VITAMIN B12

Ocean Animals

Clams 49mcg

Oysters 18mcg

Mackerel 12mcg

Sardines 10mcg

Herring 10mcg

Cod 5mcg

Bass 1mcg

Tuna 2mcg

To busy to prepare your meal filled with vitamin B12 proteins, fruits and vegetables? Here is an easy way to obtain your daily dosage of vitamin B12 plus much more. 

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Jazz Fenton HHC is an Integrative Nutrition Health and Wellness Coach

Cordon Bleu Graduate Chef - Raw Food Vegan Advocate

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FIGHT THE GOOD FIGHT MALADIES WITH WHEATGRASS

FIGHTING THE GOOD FIGHT with WHEATGRASS

Although wheatgrass (also known as Agropyron and Couchgrass) is as old as 5000 years. It was not until the 1930’s that it became popular through experimentation by Charles F. Schnabel, which increased its usage during the 1940’s. It became even more popular during the 1970’s through the works of Anne Wigmore the popular Raw Food Advocate of Hippocrates fame.

Wheatgrass has been in use for these many years as a healing substance protocol in many different health challenges from high blood pressure and diabetes, high cholesterol and arthritis and the big C used as a treatment for cancer sufferers as well as strengthening and building the immune system with its high volume of enzymes. It is beneficial to those struggling with Aids and chronic fatigue syndrome, digestive challenges and ulcerative colitis.  It detoxifies the body and is quite energizing when challenged with fatigue. It is also consumed to prevent colds, cough and flu especially during the cold winter months.  

Although wheatgrass is available in many different forms, such as powder, frozen liquid, tablets or spray I am an advocate of the fresh pressed liquid gold. In that moment of pressing the juice from the grass, the smell of the high chlorophyll content permeating the air reminds me of the smell of the sweetness of the first cut of lawn in springtime and helps me enjoy even more of its nutrient wealth.  

Since science has not yet caught up with the wonders of wheatgrass, holistic practitioners in the field of well-care have forged ahead sharing its goodness and increasing its popularity.  It is used to support enhancing one’s energy, with its high oxygen levels deposited into the blood stream. This green gold is a good source of protein beneficial to those on a vegan diet, but should be added to other proteins to obtain the complete amounts of amino acids. It has more vitamin E than spinach, is a good source of minerals such as phosphorus, magnesium, calcium, iron and potassium.

Wheatgrass is a good source of dietary fiber and has adequate amounts of vitamin A and C as well as vitamin E. It is also an adequate source of vitamin B6 and complex, vitamin K, copper, choline, thiamin, riboflavin, niacin, gallic acid, pantothenic acid, a good source for minerals of calcium, iron, manganese, selenium and zinc.  Mr. Schnabel has proclaimed in his research that 15lbs of wheatgrass is equivalent in nutritional values to 350lbs of vegetables.

The high chlorophyll levels in wheatgrass juice can make it intolerable to a toxic body environment. If drinking wheatgrass for the first time or if you are an animal or heavy starch and sugar consumer you would more easily tolerate its nutrient compounds when drinking fresh pressed wheatgrass by reducing its intensity by adding it to another vegetable or fruit juice.

Wheatgrass can be grown at home in trays during the winter months or in a garden or window box during the spring and summer months.

Jacinta “Jazz” Fenton is an Integrative Health and Wellness Coach and a Cordon Bleu Graduate Chef

Websites: http://www.jazzupyourlifenow.com/  -  http://festivepalate.com/    

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N.B. Information in this article is not intended to replace the advice of your health professional.

References:

American Cancer Society November 2008 “Wheatgrass”

Memorial Sloan Kettering Cancer Center “Wheat grass”

SELF Nutrition Data Nutrition Facts “Wheat Grass”

STRENGTHENING THE IMMUNE SYSTEM FROM COLDS

FLU AND OVERALL ILLNESSES

CARROT JUICE: The Carrot is one of the most versatile vegetables known to man. Juicing your carrot will support you from diseases by building your immune system. It will protect you from the rampant colds and flu this winter with the safest and best solution of enhancing your immune system daily with fresh juices. Carrots are rich with vitamin A, B1 and B6, and vitamin C, D, E and K. They are high in phytonutrients, the building blocks against many diseases.

COCONUT WATER is a natural energy drink which contains natural vitamins and nutrients to support many areas of wellness. One of the most popular benefits of coconut water is potassium which has been said to support lowering of high blood pressure, alkalizes the urine and will also dissolve kidney stones. Both potassium and magnesium another mineral that is prominent in coconut water supports the repairing and rejuvenating of the heart. Coconut water is one of the most efficient ways to increase your hydration, with the levels of vitamin C available in this juice it supports strengthening of your immune system, helps to regulate your heart rate and will improve your blood flow.

GARLIC has been known as one of the most effective disease advocates to the human body. It has been used for centuries to shift the immune system from colds and flu among other health challenges.

 

SPINACH is high in vitamins A, C and K. It is a beta-carotene powerhouse and is packed with immune building minerals like copper and iron.  

http://festivepalate.com/2015/01/11/immune-building