Tasty ways to get your vitamin B12

topic posted Sat, September 22, 2007 - 8:31 AM by  Kelly
Share/Save/Bookmark
I have recently discovered from a nurse (informall) that I may be anemic or hypoglycemic. The sign is that I get woosy and dizzy when I do any kind of physical activity.
The nurse told me it's because I don't have enough vitamin B12 in my diet. Could anyone tell me some recipes or ways I can incorporate lots of this vitamin into my diet?
posted by:
Kelly
Atlanta
  • Re: Tasty ways to get your vitamin B12

    Sat, September 22, 2007 - 11:11 AM
    the largest amounts of B12 are found in brewers yeast, clams, eggs, herring, kidney, mackerel, milk and dairy products, and seafood. It is not really found in vegetables.

    so you should be fine if you eat fish a few times a week, and incorporate eggs for breakfast.

    If you are a strict vegetarian you should take a B12 supplement.

    If you take anti-gou meds, anti-coagulant drugs, or potasium supplements, these things block apsorbsion and you can get a supplement that dissolves under you tongue.

    hope this helps!
  • Re: Tasty ways to get your vitamin B12

    Tue, September 25, 2007 - 6:06 AM
    Nutritional Yeast is an awesome form of protein and vitamins, especially the B-complex vitamins. Some brands are fortified with B12, though I'm not sure which ones. It has a nutty, cheesy, creamy flavor and sold in a flaky form that you can sprinkle on just about anything. I buy mine at a local health food store or my co-op. My kids love it on pasta, popcorn, pizza, veggies...
    • Re: Tasty ways to get your vitamin B12

      Tue, September 25, 2007 - 11:24 AM
      I was "diagnosed" with the same condition a few years ago and a lack of B12 is not the only culprit! You need to increase your protein intake (especially in the morning) and decrease your sugar intake. If you'll be eating anything with sugar, even natural sugar found in fruit, it's a good idea to match with some protein. Example: Eat some seeds with an apple, instead of just an apple.

      Refined foods generally have a low glycemic index and you'll want to be aware of your intake of those as well: think white flurs and sugars, caffeine, etc. These foods cause your glucose levels to spike and drop creating dizziness, shakes and an urgency to eat. When this happens you need protein to stabilize combined with a natural sugar to bring you back fast.

      Don't excersise on an empty stomach, or pu yourself in situations where you won't have access to food for long periods of time. Carry an energy bar, or some trail mix with dried fruit or whatever with you all the time, at least in the beginning of your "treatment" and eat it as soon as the symptoms start.

      Chromium is a supplement that, combined with a good diet, will really help hypoglycemia clear up. I barley deal with it anymore.

      Disclaimer: I'm not an expert, this is just stuff I have learned over the years from books, my naturopath and own experience! Bonne chance!
  • Unsu...
     

    B12 Absorbtion!

    Sun, October 14, 2007 - 3:28 PM
    An important think to keep in mind with B12 is that it only absorbs in a certain part of the digestive track and if conditions are not -just so-, the absorption is interrupted. There is also a catch22 involved: if you don't get enough B12, this part of the system stops working right. So, if the high B12 foods don't help, you may want to reach for a sublingual form of B12: just skip the digestive track. This is what I had to do. I get at at Trader Joe's. It's tasty, and dissolves fast: perfect for us lazy folks!
  • Re: Tasty ways to get your vitamin B12

    Mon, October 15, 2007 - 3:45 PM
    $.02 : Check with a DR, get a blood test to make sure that's really the problem?

    • Re: Tasty ways to get your vitamin B12

      Wed, October 17, 2007 - 7:50 PM
      B-12 is found in organic plant matter, don't let anyone fool you. How do you think it ends up in animal products? From their sources of food.
      • Re: Tasty ways to get your vitamin B12

        Fri, October 19, 2007 - 9:13 AM
        Your comment intrigued me so I went hunting around the web for more info. While what you say is true, I am not sure that the B12 that exists in plant matter is accessible much to our digestive tracts. .... Here's a quote and a link.
        "Very small amounts of vitamin B12 have been found in plants grown in soil treated with manure (9). It is not clear whether this vitamin B12 is the active form or the inactive analogue. In any case, the amounts are so small that more than 23 cups of organically grown spinach would have to be eaten every day in order to meet the adult RDA for vitamin B12 (9,10)."

        www.vrg.org/nutrition/b12.htm
        • Re: Tasty ways to get your vitamin B12

          Fri, October 26, 2007 - 9:51 AM
          Bottom line, even if there are small amounts of B12 in plant matter, humans (not having the digestive systems of cows and other herbivores) cannot absorb it. Alas, we are not true herbivores - which can already be seen by the fact that, unlike cows, we cannot digest cellulose and get nutrition from, say, grass. I understand that some people choose to live without any animal products, but they still need to accept the limitations of the human digestive system or risk severe nutritional deficiencies.

          So, if you're a strict vegan, please take a B-12 supplement. I understand about not wanting to get anything made from meat or dairy or eggs, but there are supplements made from bacteria or yeasts; hopefully those are more ethically acceptable. Such supplements are also better than unenriched brewer's yeast or miso or tempeh or other foods that *can* contain B12 (due to contained yeasts or fungi), because in those foods B12 *can* occur, but it doesn't always and amounts can vary a lot. A supplement, or B12-enriched foods, are safer because someone actually makes *sure* there's B12 on board. (I drink a B12-enriched vanilla soy milk that is very yummy!)

          Also, for the original poster, I second the recommendations to get some bloodwork done to see what you're really lacking. You may have an iron deficiency, or lack other B vitamins, or such. Better to be sure!

Recent topics in "Healthy Food for Lazy People"