This sort of perverted advice reflects the deep and widespread failure of the healthcare system to address nutrition and health, resorting instead to an awful surgical “solution” that, contrary to the AAP’s declaration that it is a proven safe option, is filled with complications, nutritional deficiencies, dysbiotic alterations in bowel flora, hormonal disruptions, and—not all that rarely—death. (Granted that it was over 10 years ago, but the first patient I had who underwent gastric bypass surgery against my advice struggled with diarrhea, malabsorption, depression, panic attacks, numerous nutritional deficiencies, and then died suddenly at age 44.)
Those of you following the Wheat Belly lifestyle in which we:
Banish all wheat, grains, and sugars
Never restrict calories or fat
Take steps to normalize insulin resistance–vitamin D, magnesium, iodine/thyroid optimization
Cultivate healthy bowel flora
already know that weight loss is something that is readily, easily, inexpensively achievable, no costly and hazardous surgery involved, regardless of age. The Wheat Belly lifestyle causes us to essentially revert back to the way humans survived and thrived for the first 3.5 million years our species has walked this planet, obesity and overweight entirely unknown.
ALWAYS bear in mind that healthcare is, first and foremost, a business. While I don’t believe that pediatricians have a direct stake in promoting bariatric surgery, they do have a stake in building revenues for the healthcare system. (Recall that most physicians today are employees of healthcare systems with, for instance, bigger quarterly bonuses based on the revenue they generate for the system.) This creates a clear-cut bias towards encouraging use of high-ticket products and procedures. This is what modern American healthcare has become: a means of monetizing health while never actually dispensing products or services that actually achieve health. Like biological agents for autoimmune diseases, cancer and heart disease, bariatric surgery has become a growing profit center for healthcare systems.
Before anyone submits a child to the—lifelong—horrors of bariatric surgery (that, by the way, virtually guarantees a lifetime of struggling with the consequences of SIBO), why wouldn’t you go beyond the absurd efforts of reducing calories, “move more, eat less,” watch less TV, etc. all the ridiculous and ineffective advice that pediatricians dispense?
The B12 Vitamin, also known as Cobalamin, is a water-soluble vitamin that nourishes the body’s nerve and blood cells and helps in making of the DNA, the genetic material present in all cells.
B12 also prevents a type of anaemia called the Megaloblastic anaemia that brings in fatigue and weakness and difficulty in concentrating.
B12 is a unique vitamin which cannot be produced by the body itself. It can be found naturally in foods that are of animal origin and fortified plant foods with added B12.
A glycoprotein that is produced by parietal cells in the stomach is necessary for the absorption of vitamin B12. After absorption, B12 is utilised as a cofactor for enzymes that are used in the synthesis of fatty acids, DNA, and myelin.
Vitamin B12 is essential for good health
A deficiency of vitamin B12 leads to hematologic and neurologic symptoms. Excess B12 is stored in the liver.
However, in cases of malabsorption of B12 for a prolonged period, for reasons such as dietary insufficiency, lack of intrinsic factor etc leads to B12 deficiency. This can be resolved by improving diets and/or by taking oral supplements.
One cannot overdose on B12 as any excess amount of the vitamin sheds away through the urinal tract. The only known side effect of too much B12 consumption is acne, which is also very rare.[1]
Importance of Vitamin B12 in the human body
Vitamin B12 plays a vital role in keeping the body healthy. Here are some of the important functions of B12.
1. Red Blood cell formation and fighting Anaemia
B12 is essential for the formation of red blood cells. It nourishes the cells and makes them look healthier, with small and round in sizes.
A deficiency of vitamin B12 might cause these RBCs to swell up and acquire an irregular shape. This shape creates difficulty in free movement of the blood; hence the person suffers from anaemia.
A proper dose of vitamin B12 in the body saves the person from energy loss, feeling of fatigue and tiredness.[2]
2. Pregnancy
In the 29th issue of a research article published on Sage journal titledEffects of Folate and Vitamin B12 Deficiencies During Pregnancy on Foetal, Infant, and Child Development, the authors highlighted that the critical reason behind maternal morbidity is the low folate status during pregnancy and lactation.
Improper amount of folate during pregnancy leads to low infant birth weight, therefore inviting the risk of developmental issues and long-term adverse health outcomes.
Folate related anaemia during childhood and adolescence might expose children to infections and diseases. The importance of folic acid in the prevention of Neural Tube Defects (NTD) has been long established. Multiple studies have hinted that folic acid can prevent other birth defects as well.
The deficiency of clinical vitamin B12 might be a reason behind recurrent spontaneous abortion or infertility in mothers.
Health benefits of Vitamin B12
Deficiency of B12 during pregnancy increases the risk of birth defects and may contribute to preterm delivery. Furthermore, inadequate amounts of B12 in the mother can lead to a significant deficiency in the infant.
If sufficient amounts of B12 are not supplied during pregnancy or through breast milk, the child might develop B12 deficiency.[3]
3. Osteoporosis
Vitamin B12 is concerned with osteoblast (a cell that develops bone) activity and bone formation. A study conducted by the American Society for Bone and Mineral Research (ASBMR) connected the deficiency of vitamin B12 to low bone density.
Even after adjusting and interchanging various factors like age, BMI, height, smoking and/or alcohol consumption, gender etc., Vitamin B12 still remained a significant factor in the process of bone metabolism.
A deficiency of B12 results in low levels of bone-forming elements. People develop porous bones that are weak and prone to fracture. This low bone density generally targets men at hips and women at the spine. Therefore, Vitamin B12 is vital for healthy and strong bones.
4. Healthy Nervous System
Folic Acid and Vitamin B12 play major roles in the prevention of neuropsychiatric disorders such as mood disorders, dementia etc, and the damaging of nerves and spinal cord.
Children who lacked Vitamin B12 in their growing years tend to be depressed in adulthood. A journal published by the Bristol eye hospital suggested that even a mild deficiency of B12 renders the retina and optic nerve unduly sensitive to tobacco.
5. Healthy looking body
Deficiency of Vitamin B12 in the body calls for various dermatological symptoms, including nail discolouration, hyperpigmentation, vitiligo (loss of skin colour in areas), hair changes, and angular stomatitis (cracked and inflamed mouth).
Adequate levels of Vitamin B12 in the body will keep the hair, skin and nails healthy and well-nourished.
6. Maintenance of cardiovascular health
A research paper from the American Journal of Preventive Medicine (AJPM) has suggested the relation of deficiency of B12 and the risk of cardiovascular diseases. Vegetarians are at a greater risk of heart diseases.
Deficiency of B12 is associated with a variety of atherogenic processes that are mainly due to hyperhomocysteinemia, a product of B12 deficiency.
Macrocytosis (presence of large blood cells in the blood), related to the deficiency of B12, is also related to non-fatal and fatal coronary disease, stroke, myocardial infarction, and other cardiovascular issues.
Vegetarians are mostly deficient in Vitamin B12 when compared with their non-vegetarian counterparts. They are also at high risk of developing side effects due to medications since their B12 status is poor.
A vegetarian diet majorly lacks B12, and this deficiency might negate the cardiovascular disease prevention benefits of vegetarian diets. Vegetarians, therefore, are highly required to orally take B12 supplements along with a complete diet.[4]
Symptoms of a B12 deficiency
Some of the classic symptoms of Vitamin B12 deficiency include:
Tingling and/or itchy tongue
White spots on the skin
Sharp stabbing and/or tingling pain in one or both hands
Smooth glossy tongue, the disappearance of tiny bumps on the tongue
Brain fog
Heart palpitations
Pales skin
Digestive Woes (loss of appetite, constipation)
Chilly sensations
The feeling of numbness and general cold
Disturbed vision
Breathlessness and/or dizziness
Mood changes (mainly increased irritability)
Fatigue
Reasons behind the deficiency of B12
Autoimmune: In a condition of Pernicious Anaemia, antibodies for vitamin B12 are produced. This hinders the body from absorbing Vitamin B12.
Malabsorption: Production of vitamin B12 takes place in the parietal cells of the stomach. Therefore, any damage to the terminal ileum (a segment of the small intestine), or appearance of a new alimentary pathway through gastric surgeries which bypass the site of vitamin B12 production, will lead to a deficiency of B12. Other damages to the small intestine, such as inflammation from diseases or infections may also result in impairment in B12 production.
Dietary Insufficiency: Although B12 is stored in excess in the liver, it starts to deplete when the person follows a strict vegan diet for three years or more and therefore creates deficiency.
Ageing: With an increase in age, plasma vitamin B12 starts to decrease while the Serum Methylmalonic Acid (MMA) tends to concentrate. These changes bring about a deficiency of B12. The reasons for this decline are a decrease in gastric acidity, the presence of atrophic gastritis bacterial overgrowth accompanied by food-bound B12 malabsorption, distorted structures of the B12 binding proteins and a lack of liver stores.
Smoking: A study conducted by John DC Linell in Norwegian Institute of Nature Research concluded that smoking disturbs the metabolism of B12 and increases the urinary excretion.
Genetic Defects: Individuals with genetic defects that include deletions or defects of enzymes in the pathway of Cobalamin experience a deficiency of B12.
Nutrient-Nutrient Interactions: Many nutrients like Vitamin C don’t sit well with B12. Individuals with an overdose of Vitamin C and other such nutrients were found to be deficient in B12.
Contraceptives: Studies show that pills that contain a high level of oestrogen, mainly the birth-control pills, are strongly the reason behind the impaired absorption of vitamin B12. Women who have been taking contraceptives for extended periods of time often develop a deficiency of B12. [5]
Effects of inadequate consumption of Vitamin B12
Neurological Effects:A deficiency of vitamin B12 brings in the risks of sensory disturbances like tingling and numbness, especially in the lower limbs. Vibratory and position sense are primarily affected. There are chances of motor disturbances and cognitive changes such as a loss of concentration and low memory retention, disorientation and frequent dementia. There are chances of developing visual disturbances, insomnia, impotence and impaired bladder control in rare cases.
Haematological Effects:The most apparent effect of B12 deficiency is pernicious anaemia. It affects the patient’s body in several ways, and one will experience diminished energy, fatigue, shortness of breath and palpitations.
Gastrointestinal Effects:There are underlying gastric troubles in Pernicious Anaemia, therefore, a deficiency of B12 might lead to the sore tongue, loss of appetite, flatulence and constipation.
How to get Vitamin B12?
Healthy foods that are very high in Vitamin B12
Vitamin B12 deficiency in older patients
A 2004 issue of the Canadian Medical Association Journal gave a detailed insight into the deficiency of Vitamin B12 in elderly patients.
The symptoms of deficiency are subtle and potentially dangerous, particularly from a neuropsychiatric perspective. 20% of the general population of the industrialised countries are affected by B12 deficiency.
A cause behind this deficiency in patients is the food malabsorption. The deficiency is usually treated by giving Vitamin B12 shots (injection) to the patients.
The deficiency of B12 plays a significant role in the development of Alzheimer’s disease and vascular dementia in elderly people, sometimes Parkinson’s.
Treatment and Management
B12 deficiency is pretty common and treatable. It involves repletion of B12 through oral supplements or dietary improvements in cases of patients following a strict vegan diet.
Vitamin B12 injections are given to patients who experience the deficiency due to pernicious anaemia or gastric bypass surgery since the oral supplements will not be absorbed.
Patients who are suffering from Crohn’s disease or Celiac disease are at risk of developing Vitamin B12 deficiency. Their B12 status should be routinely monitoring.
According to the National Institutes of Health, the recommended dietary amounts of Vitamin B12 are as follows:
14 Years or Older
2.4 micrograms daily
Pregnant Women
2.6 micrograms daily
Breastfeeding Women
2.8 micrograms daily
People over the age of 50 should try to get their recommended dietary amounts by eating foods with B12 or by taking supplements containing 25 to 100 mcg of B12.
Reverse neuropathy on Vitamin B12
Vitamin B12 plays a significant function in the smooth running of the neurological system and its deficiency can cause various neuropsychiatric disorders.
Patients with acute disorders such as dementia respond dramatically to Vitamin B12 injections. Progression of neuropathy has been frozen in most cases, but the neurological abnormalities still persist.
Conclusion
Vitamin B12 is not produced in the body; therefore a person depends on external intakes of the same.
It maintains healthy RBCs, a fit nervous system and prevention of anaemia, chronic diseases and Neural Tube Defects (NTB). B12 synthesizes citric acid cycle intermediate and is vital to folate metabolism.
Absorption of B12 significantly decreases after the age of 60. Hence, close monitoring should be exercised to curb the deficiency at the soonest.
If you are a vegetarian, eat dairy products regularly to keep ensure adequate Vitamin B12.
Likewise, if you are a vegan, monitor your Vitamin B12 levels often and talk to your doctor for supplements if needed. Most importantly, eat a well-balanced diet that offers the necessary nutrients.
Remember food is your medicine and eating right can prevent most of the lifestyle-related diseases. Happy and healthy eating!
Other Reference:
Journal Article Lancet 1958 Vol.2 pp.286-290
An article titled Vitamin B12 Deficiency (Cobalamin) by Alex Ankar and Anil Kumar
Effects of Smoking on Metabolism and Excretion of Vitamin B12 by John DC Linell, 1968
Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.
The case report presented by Umm Al-Qura University, Makkah in association with Soliman Fakeeh Hospital, Jeddah, Saudi Arabia.
Living with diabetes doesn’t mean eating less or depriving yourself, it simply means eating healthy and with caution. Diabetes is on the rise every year and there is no cure for it, but we can manage it well.
The first step towards management of diabetes is to consume more of low glycemic index (GI) foods. GI means how fast and by how much a certain food will effect your blood glucose levels to rise. Glucose has a GI score of 100 that is used as a reference food to compare the GI score of all the other carbohydrate containing foods. Consuming foods with low GI is important as they are absorbed and digested slowly, which leads to a gradual rise in blood sugar levels, thus it regulates your hunger pangs.
Discussed below are the food items every diabetic needs to consume, owing to their low GI score.
1.Vegetables high in fiber: such as beans, spinach, broccoli and green leafy vegetables. Fiber helps to feel satiated for long, thus regulating your blood sugar levels. Fiber also aids in lowering BP and cholesterol levels, thus also improving your heart health. Researchers have identified a new antioxidant in broccoli, that can significantly lower blood glucose levels, along with it being rich in fiber and low in carbohydrates.
2.Pulses: such as beans including black, white beans, kidney beans and chickpeas. They are rich in soluble fiber and protein, making it an ideal choice for diabetics.
3.Whole grain bread: switching to whole grain bread instead of white bread is better for insulin sensitivity, since whole grain will digest slowly, leading to slow release of glucose in the blood stream.
4.Barley: replacing white rice with barley has shown to reduce blood sugar rise by almost 70%.
5.Oatmeal: is full of soluble fiber, thus it breaks down slowly, leading to slow absorption of glucose in the stomach, consequently controlling blood sugar levels.
6.Cracked wheat: popularly known as Dalia in India, it is the crushed coarse form of raw whole wheat. It contains more fiber, vitamins and minerals, along with a low glycemic index than rice and wheat flour.
7.Ragi: it contains high concentration of dietary fiber that helps to make you feel full for a long time and prevents overeating, apart from providing optimum blood sugar levels.
8.Raw onion: owing to its hypoglycemic properties, raw onion is considered as one of the best diabetes food, it has an anti-diabetic organosulfur compound, that has the ability to lower blood sugar levels.
9.Bitter gourd: popularly known as karela in hindi, it comes with active anti-diabetic substances that can help manage diabetes effectively. One of its active compound is the charantin, reputed to be hypoglycemic, thus controlling sugar levels in the body.
10.Drumstick: consuming the juice extracted from its leaves everyday on an empty stomach is the best way to keep blood glucose levels in check.
11.Fenugreek seeds: commonly called methi in hindi, these seeds being rich in fiber and useful chemicals helps in the slow digestion and absorption of carbohydrates and sugar by the body. Soaking one teaspoon methi seeds overnight and drinking this water on an empty stomach will give the best results.
12.Green tea: this tea retains all its useful polyphenol content, since it is not processed, thus having strong antioxidant and hypoglycemic effects. The polyphenols present in green tea helps by controlled release of blood sugars.
13.Flaxseed: they are rich in omega-3 fatty acids, protein and fiber, along with being a good source of magnesium, a mineral that helps cells use insulin, thus important in blood sugar control.
14.Apple: eating fruits is necessary to meet your daily nutritional needs. There are a number of fruits such as apples, grapes, oranges and pears, that are healthy for your blood glucose control- owing to their high fiber content and low glycemic index.
15.Nuts: they are digested slowly, rich in fiber and protein content, hence are beneficial to blood sugar. They are also rich in the healthful monounsaturated fats.
The basic need for people with diabetes should be to avoid blood sugar spikes. You need to follow a healthful diet plan filled with whole grains, fresh fruits and vegetables, and lean protein to be on your way to a long, healthy life.
Medically reviewed by Dr. Shunmukha Priya, Ph.D. in Food Science and Nutrition
In the past decade alone, the consumption of junk food among the population has multi-folded steadily. Junk foods excite your taste-bud, it’s much cheaper to buy and packaged foods take less than 10 minutes to cook. These factors have made junk foods extremely popular in the food market.
While enjoying these benefits, we tend to forget one thing – the nutritional quotients of what we eat. We might have heard stories of mothers reprimanding their children if they eat out too often or bring junk food home. Well, those admonishing happened for a reason – the lack of nutrition in junk foods.
Studies have collectively agreed that junk and fast foods are extremely high in fat, sugar and salt (HFSS). These foods are very high in calories that do no good.
From the commencement of junk foods to its prevalence across the globe, we bring you all about this unhealthy food and the effects it has on the human body in the long run.
Junk foods – An Introduction
The idea of junk foods was introduced to the world in the late 1880s and early 1900s. According to ‘Encyclopaedia of Junk Food and Fast Food’, the first junk food that was introduced in America was Cracker Jack by Frederick and Louis Rueckheim in the year 1896.
The brand went on to capture the American market and since then, there has been no looking back for the junk food market.
During the 1900s, packaged and processed foods quickly occupied the world food market and the advent of transportation made it easier. By the 1950s and 60s, packaged commercial foods were introduced to a number of countries, especially in the west. After the late 1970s, India also caught up with the trend. [1]
The 1900s was an era for fast food chains as well. The 1950s and 60s saw the emergent of McDonald’s which would later become an extremely popular fast-food chain. With McDonald’s, the franchise market also boomed.
Junk Foods
During a time when you had to wait for several minutes to get your meal in a restaurant, the concept of a fast-food chain that provides a meal in less than 10 minutes had people thronging.
By the late 1990s and early 2000s, fast food chains cropped up in India. At the end of 2010, fast food restaurants became a thing in the country. By the end of 2022, the food market in India is estimated to be Rs 5, 52,000 crores. [2]
The success behind junk foods
Determining the success of junk foods is no rocket science. From attractive packaging to increased shelf life, several factors make junk food appealing to the masses.
1. Time
Foods like pizzas and burgers are very easy to prepare since the primary ingredients are precooked and readily available. Customers can get their meal as quickly as possible, saving them a lot of time.
Likewise, packaged foods like Lay’s, Cheetos, fruit cakes, biscuits etc can be eaten right out of the package. These foods do not require so much as a preheating let alone cooking. This propels teenagers and young adults to choose packaged foods who are always on the go.
2. Taste
Fast food and junk food makers add additives, artificial flavours and use an excessive amount of salt, oil and sugar than the recommended amount to enhance the taste.
Kids, youngsters and adults alike develop a taste-bud to these flavours and resort to eating junk foods often.
3. Attractive packaging
Proprietors behind the packaged foods industry have long learned the art of the visual appeal.
Be it a regular store or a huge supermarket, bright and attractive packages of junk foods have drawn the attention of both children and adults.
This makes the consumers curious and urges them to buy the product just to know how it tastes.
4. Shelf life
Ready to cook junk foods as instant noodles and pasta come for a very long time without refrigeration.
Other packaged foods like crisps, biscuits, wafers etc also have a longer shelf life making it an easy option for snacking.
5. Transportation
Unlike regular wholesome foods, carrying junk foods is hassle-free, thanks to the impeccable packaging.
The well-developed transportation system that we enjoy today has also contributed to this factor.
6. Affordable cost
Compared to healthy foods, junk foods are priced very low. A small sized chips packet costs only Rs 5 when compared to 50 g of almonds that can cost more than Rs 50.
This price difference has made junk foods affordable for all.
Role of advertisements
In the recent past, the marketers of junk food products have cleverly used advertisements to their advantage.
Studies conducted on television advertisements and its impact on children determined that advertisements aired on children’s TV channels influenced the latter’s choices and behaviour.
The bright and colourful visuals used for depicting junk foods trigger children to want these foods and the taste factor makes them addicted to it. These advertisements were aired majorly during the prime time targeting a maximum number of children and parents. [3]
Following television, internet and smartphone users became the prime target for junk food advertisers. Since even children are drawn towards smartphones, the popularity of soft drinks and fast foods grew fast and vast.
Additionally, advertisements on billboards, banners and peer pressure contributed to this junk food craze.
Types of junk foods and how to identify them
Junk foods have donned various avatars since its introduction. They come in the form of crisps, pastries, pizzas, burgers, instant noodles and pasta, biscuits and oil-laden ‘traditional foods’ sold in local eateries and restaurants.
Fast foods: Eateries like Pizza Hut, Dominos, Burger King, McDonalds etc fall in this category. In these eateries, tasty pizzas and burgers are prepared in a very short amount of time making it very appealing to the younger generation. However, these foods are quite pricey and not everyone can afford it.
Ready-to-eat packaged foods: Foods like Lay’s, Cheetos, Oreo, packaged baked goods etc are considered as ready to eat junk foods. These foods are cheaper and can be bought by anyone.
Ready-to-cook packaged foods: Instant noodles and pasta fall in this category. It takes less than 10 minutes to cook these foods which are loaded with additives and artificial flavours.
Soft drinks: We all are familiar with drinks like Coca-Cola, Pepsi, 7UP, Fanta etc. These are carbonated drinks extremely high in sugar and have tons of chemicals and additives in it.
Restaurant food: These foods are usually native foods sold in local eateries unless stated otherwise. Though traditional in nature, unlike home-cooked meals, these foods are high in fat.
Identifying junk foods
Simply reading the nutritional values printed behind the package will enlighten you about the food you are eating. [4]
You can tell the food you are eating is junk if,
The calories from fat are more than 35%
Saturated and trans fat contribute to more than 10% of calories
The calories contributed by sugar is more than 35%
Per serving is more than 200 calories (especially snack product)
The sodium (salt) is more than 480mg/serving
The primary ingredient is eir oil or sugar
The product is high in fructose (corn syrup)
Children and junk food
Studies have reported that the consumption of junk food has increased among children (less than 12 years old). The frequent advertisements have made junk food attractive to them. Children in general, prefer snacking on crisps, biscuits, sweets and cakes rather than nuts, vegetables and fruits.
Likewise, lifestyle choices parents make also influence a child’s eating habits. When you take children to restaurants frequently, they naturally believe that it is totally acceptable to eat outside food often. Children these days are so used to drinking artificially flavoured drinks that they cringe at milkshakes and juices that contain real fruits.[5]
Another key element adding to this problem is the lack of physical activity. Gone are the days when children used to play with their counterparts at outdoors. Children being glued to smartphones have become a common sight. Excessive junk foods coupled with little to no physical activity has upped childhood obesity.
Adolescents and junk food
Adolescence (aged between 13 and 21) is also called as the ‘growth period’. Just in a matter of years, teenagers grow long pairs of limbs and their appetite doubles. This means, eating nutrient-dense foods is a must.
However, teens of today eat foods that are far from nutritious. They are exposed to unhealthy lifestyles and subjected to peer-pressure. They also go through myriad emotions.
Teens of today are attracted to junk food
Teens are more attracted to foods like pizzas and burgers than home-cooked wholesome meals. Children and adolescents disliking vegetables have become so common that it is unsurprising. Few studies also noted that teenagers tend to consume more refined carbs since their appetite is increased.
Additionally, foods offered in school and college canteens are doing no good. Canteens usually sell foods like puffs, rolls, sandwiches and soft drinks. These foods are high in unhealthy calories, sodium, fat and carbohydrates. Even regional foods sold by these eateries are loaded with fat (ghee/oil) and have very little vegetables. Similarly, superfoods like millets and ragi are seldom used by these suppliers.
All these factors make awareness of the need of the hour. It is important to note that what teens eat now have a larger impact on their health in the future. When these food habits go unchecked for a long period of time, these teens may develop diabetes and cardiovascular disease during their adulthood.[6]
Role of food delivery services
In the last decade, food delivers applications like Zomato, Swiggy and now UberEats has carved a niche in the food industry. Though they have benefitted a number of individuals and sectors, they have also increased the junk food consumption in away.
Ordering outside food often increases the junk food intake
Since these food delivery apps deliver the desired food to the doorstep, a number of people simply order calorie-laden food to their home. The added convenience here has only increased the usage of these apps. People are now ordering outside food more often than ever-increasing their junk food intake. [7]
Junk food and its harmful effects
What we eat now has a profound impact on our health in the future.
Studies have pointed out that when children and teenagers eat junk food every day, they are very likely to develop obesity and Type 2 diabetes and even certain types of cancers when they become adults. Little to no physical activity can also increase the chances of developing cardiovascular diseases.[8]
A Harvard article reported that people who eat excessive added sugars can die of heart diseases even though they are not obese. Time and again, nutritionists and health specialists have advised against drinking energy drinks and sodas that are loaded with sugars. These drinks are called empty calories since they contain no vitamins, minerals or fibre. [9]
Another study observed that eating junk foods affect our productivity. Our body processes junk food quickly. This leads to a spike in blood glucose level.
When the body’s digestive system works extra hard to digest the food, the oxygen supply to the brain is reduced. This is responsible for the grogginess we experience to post a heavy meal. This directly affects brain function and productivity.[10]
Junk food vs. healthy food
This is a topic that has been debated often. Despite junk food is unhealthy, it has advantages of its own like affordable cost, tasty, ready to cook and shelf life. Whereas, healthy foods are a lot more expensive and need cooking before it can be consumed.
However, one must consciously choose between the two if they wish to lead a healthier life. Yes, healthy foods are high-end and cooking might pose a slight hindrance if you are a busy person. But clean eating and a good amount of physical exercises will reward you in the long run.
Junk Food Vs Healthy food
By avoiding junk foods, you are preventing several lifestyle-related diseases and saving thousands of rupees on your medical bills. Here are some of the advantages and disadvantages of healthy foods and junk foods.
How to incorporate healthy eating
A little lifestyle changes here and there is all you need to include healthy eating habits in your life. Simple steps like replacing fruit drinks with real fruits will go a long way.
Here are some tips that you can consider to cultivate clean eating habits.
1. Cut out whites (except dairy)
Firstly, reduce the intake of refined white rice, pasta and maida which are gluten-rich. Since these foods have simple carbs, the body digests it quickly spiking the glucose level. This process makes you hungry sooner and prompts you to eat more.
2. Add fibre and protein
A healthy diet should be rich in protein and fibre. Include lentils, pulses, legumes, eggs, lean meat like fish and chicken for protein. For fibre, eat foods like millets, Ragi and Jowar, brown rice or red rice.
3. Include vegetables and fruits
Eat plenty of vegetables, especially greens. Remember to eat fruits at least twice or thrice a day. These will provide the necessary micronutrients for your body.
4. Eat nuts
Replace junk snacks with nuts. Nuts are full of good fat and a great option for snacking.
5. Drink water
Replace sodas and energy drinks with water. Water will keep your body hydrated and well-nourished.
6. Make time for cooking
Homemade meals are best any day. These meals are wholesome and since you cook them, the ingredients are fresh.
7.Plan your meal
If you are struggling to get out of the junk food habit, plan your meals. Cook them and take it to your work. Your food is not only sorted but you also have a healthier option now.
8. Stock fridge with clean foods
Instead of junk foods, stock your fridge with fruits, vegetables, eggs, nuts, etc.
9. Avoid sugary drinks
When you are thirsty drink plain water, buttermilk or tender coconut water instead of sugary sodas or drinks. These drinks are loaded with empty calories and offer no nutritional value. Also, these drinks are responsible for obesity and weight gain. [11]
Conclusion
In today’s fast-paced world, eating junk food is much easier than eating healthy, wholesome foods. To overcome this menace, we need to vigorously spread awareness about the ill-effects of eating junk foods.
If your child loves eating junk food, speak to him/her about it and make the effort to cook wholesome meals not just for your child, but for your whole family. Following the aforementioned tips can have a positive impact on your health and wellbeing.
Eating clean can take some effort but it is not unachievable. If you are unsure about how to proceed, speak to a nutritionist who can guide you better. Just like how oil is important to keep the engine running, healthy eating is important for nourishing the body.
When you eat healthily, your body is active and your mind is productive. You feel more energetic than before. Well, what are you waiting for? Pick that kale today and reap the benefits tomorrow! Happy binging on those nuts and veggies!
FAQ’s
Q: Is junk food healthy?
A: No, junk food is not healthy
Q: How junk food affects your health?
A: Eating junk food often can lead to lifestyle-related diseases like obesity and diabetes etc.
Q: How junk food affects children’s health?
A: Eating junk food often can cause childhood obesity in children and they tend to become lazy.
Q: Can junk food cause cancer?
A: Excessive junk food consumption may lead to the development of certain types of cancer.
The measles virus has not only made a devastating resurgence worldwide, but it may also cripple the immune system's ability to fight off other infections in the long term, two new studies suggest.
Do you know the history of your favorite Halloween candy? Or just how much diet destruction one serving dishes out? The truth could scare you! Take this simple quiz to test your knowledge on all your favorite indulgences.
In this series of Fasting Basics, we’re discussing the three main roadblocks that prevent people from fasting successfully. Last time, we discussed some tips for managing stress. In Part 2, we’re going to focus on how deeply ingrained habits can cause us to struggle.
What are habits?
Habits are things we do automatically. We don’t think, we just act– like we’re on autopilot. Examples of common habits are brushing your teeth when you wake up or driving your car to work. These are things we’ve done so many times our bodies are now just passive participants as we roll through the motions.
You shouldn’t beat yourself up if you struggle with adjusting your habits – it’s hard. I can’t tell you how many people have come back and told me they purchased low-fat yogurt and didn’t realize it until they got home and unloaded their groceries. For years, they were told low-fat yogurt was good for them, so each time they went to the store they put it in their cart. You can’t change this overnight. But, the good news is, you can over time.
There are three parts to habit formation: a cue, behaviour and a reward. An example would be getting into an argument, becoming stressed out (cue), eating a pizza (behaviour), and feeling happy (reward).
The problem with habits is you can never change them but you can modify them! Every time you experience stress (the cue), your body is going to want you to act to reduce that stress (the reward). But the good news is, you can always change your behavioural response to the cues.
How to change your actions
I used to get extremely upset when I got stuck in traffic during my Tuesday evening commute that I’d stop to buy French fries on my way home to help lift my spirits before grumpy Megan got home and alienated her family. Well, traffic on Tuesdays across highway 401 in Toronto was only getting worse, and I was becoming more irate week by week, but I was also becoming fat and diabetic. I couldn’t continue to eat fries to calm myself down, and I certainly didn’t want to alienate my family.
Taking an action that wasn’t eating was out of the question at this point. I was such a regular at one drive-thru the woman who worked the 6 PM shift called me ‘baby doll.’ Also, I was saturated with insulin and hungry all the time. By the time I became diabetic even things like date cookies, which previously grossed me right out, seemed appealing.
What could I eat on the way home to calm myself down until I could fast enough to drive my insulin levels down? The answer for me was bacon! I love bacon! And I loved it hot, warm and cold. This flexibility to eat bacon at any temperature gave me a crutch until I could sort myself out hormonally.
I would throw pounds of bacon on extra-large cookie sheets and bake them in the oven every few days, then I’d take five slices with me in a container to save for my drive home on Tuesdays. I’d wait until I couldn’t take the traffic anymore, and I’d open my container of bacon and go to town!
As I healed my insulin resistance, I was able to move from bacon to dill pickles (no sugar) to a cup of jasmine tea.And that’s when I was able to start fasting on Tuesdays and give myself more flexibility with my fasting schedule.
Now, this certainly isn’t easy. It takes about three weeks before you can alter your actions to the cues before the habit becomes adjusted. This means, for three weeks, you need to be consciously aware of things you’ve programmed yourself to be consciously unaware of. But with dedication, you can alter your habits in order create healthier ones.
Common habits around eating
There are a few main habits people struggle with most: stress eating, lunch time, family dinners and watching other people snack. Below we’ll discuss why each is problematic and share some of our top tips for changing up our actions!
Stress Eating
If you’re feeling stressed out, it’s very hard to fast. This isn’t just driven by your emotional desire to reduce your stress, but also by our physiology. When we’re stressed our body produces cortisol, our primary stress coping hormone, which can drive both our blood sugar levels and appetite through the roof!
Try these tips to help you manage stress eating:
Substitute your unhealthy go-to stress food with a healthier option, such as bacon, dill pickles, olives, hard boiled eggs, charcuterie meat, macadamia nuts, a square of 85% or greater dark chocolate or some berries with cream
Move to reduce your stress by joining a yoga class, hitting the gym, gardening or simply going for a walk
Call a friend or family member who makes you smile and catch-up
Take a relaxing bath or shower
Meditate or perform deep breathing exercises
Lunch time
When the clock turns 12:00 PM, you want to go for lunch.If you think about it, you might just really want a break from your work. Seeing the clock hit mid-day is your cue that it’s break time, and you want your actions to result in feeling refreshed and focused. For years you’ve taken the action of eating lunch to achieve your break, but are you even hungry?
When lunch time rolls around, ask yourself if you’re actually hungry or if you just need a break. If you just need a break, then try some of the following activities instead:
Grab a coffee or tea and go for a nice walk
Change your scenery and read a book or listen to a podcast
Meditate in a quite space
Connecting with family
Most of us don’t get the chance to spend their days with their spouse, partner or children. When everyone piles into the home after work or school there’s a strong desire to relax and reconnect with our loved ones, and many people think this needs to be done around a meal at the table.
Now, communal feeding isn’t some crazy conspiracy produced by the processed food industry. Humans have been socializing and building communities around feasting since the beginning of time. This is one habit that runs very deep!But the truth is, there are many ways to connect with your loved ones at the end of the day.
Try some of these ideas the next time you want to skip an evening meal:
Pour broth in a bowl and eat it with a spoon while your family eats dinner (maybe for the more advanced faster)
Suggest on going on a pre-dinner walk to decompress and connect
Play a game or put together a puzzle after they eat dinner
Watching other people snack
It’s hard to sit and work at your desk when the person across from you is scarfing down a package of cookies, or at night when your family is passing around the bag of potato chips as you watch TV. Accepting a cookie or two from your office mate or partaking in evening snacking with family are habitual actions.
You don’t need to isolate yourself from the world in order to fast and be successful. However, there’s a period of adaptation that needs to occur before you can easily turn down those cookies or chips. Instead of aiming for perfection right from the start, try to make these changes:
Snacking isn’t ideal but it might be better to keep some “safe” options, such as sliced veggies or deviled eggs, in the office or pantry until you feel like you have better control over your appetite
Have some bone broth or low-carb vegetables broth on hand
Try out a variety of herbal teas to change things up from drinking water and coffee
In our next post, we’ll discuss managing the physical side effects of fasting.
Re-posting this workout today for Halloween! Hope you have a happy and safe holiday and I’ll be back in the morning with Friday Faves. Grab your gourds and work out with me.
Hey friends! How are ya? Thank you so much for your wonderful comments on the Family page yesterday. It was definitely an interesting day. The full moon was in full.swing around here, and I’m so looking forward to the weekend. We had a surprise roadtrip planned, but the potential hurricane may be crushing our plans so we shall see. I thought we were done with hurricane and tropical storm-type things…
Can we please talk about fall TV?? I used to not really be much of a TV fan, until my surgery. After watching hours upon hours of Netflix and trashy TV shows I was like, “Waaaaait. This is awesome.” I’ve gotten back into my productive ways, but I was stoked when The Voice and This Is Us came back. What are your fave fall shows that are back right now?
As the weather cools down and fall TV coerces us into parking on the couch each night, it can be really tempting to stay home instead of hitting the gym. This when we can get a little creative! Who has one of these things lying around?
I like to say that you can use anything for resistance: wine bottles, gallons of water, cans, pumpkins. You do what you need to do.
Here’s a little festive workout I put together using a rather large pumpkin from a roadside stand. The hilarious part is that I was walking around picking up all of the pumpkins to see if I could easily press it overhead for this workout, and this was the smallest one they had.
Here’s what this Halloween workout looks like: (As always, talk with a doc before making any fitness changes. Honor your body and modify as needed.)
Pumpkin Workout Form Cues
Lunge and curl: Take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. As you rise from your lunge, complete a biceps curl using the pumpkin (squeeze your biceps and exhale as you curl. That’s one rep.
Pumpkin press: Exhale as you press the pumpkin up overhead, and inhale to lower it back down to your chest with control.
Lunge and overhead triceps extension: Take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. As you rise from your lunge, complete a triceps extension using the pumpkin (use your triceps to straighten your arm as much as possible before bending and lowering back down). Make sure to keep your elbows framing your face, and arms close to your head.
Single-leg pumpkin row: Hold the pumpkin with both hands, and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the pumpkin just below the knees. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor. Exhale as you squeeze between your shoulder blades, and bend your arms (elbows stay narrow) to bring the pumpkin back towards your belly. Straighten the arms with control. Complete all reps on one side before switching to the opposite side.
Woodchop: Be sure that you are rotating at your ankle to protect your knees as you twist. As the pumpkin comes up, exhale. Complete 10 on one side before switching to the opposite side.
Gourd curl: You’ll start on your back with your feet in on the pumpkin, toes pointing up. Exhale to lift your hips off the floor, keeping your shoulders grounded into the floor. Take an inhale, and then exhale to bring your heels towards your glutes, rolling the pumpkin towards your booty. Keeping the hips lifted, extend the legs back out. That’s one rep.
Weighted sit-up: Hold the pumpkin at your chest as you lie onto your back and bend both knees to place your feet flat on the floor. Exhale to sit up, keeping your back straight and your belly button pulled in. (Avoid letting the stomach muscles push out!) For a great modification, especially if you have Diastasis Recti, check out this post.
Plank: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. You can do this with your hands on the pumpkin, or your feet on the pumpkin. Modify by placing your knees on the floor, and keep your hips in line with your torso.
Please let me know if you give it a try!
After we finish our workout, we can put our boots and sweaters back on (jk it’s like 80 degrees) and go out for pumpkin spice lattes. Maybe Target, if we have time.
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The B12 Vitamin, also known as Cobalamin, is a water-soluble vitamin that nourishes the body’s nerve and blood cells and helps in making of the DNA, the genetic material present in all cells.
B12 also prevents a type of anaemia called the Megaloblastic anaemia that brings in fatigue and weakness and difficulty in concentrating.
B12 is a unique vitamin which cannot be produced by the body itself. It can be found naturally in foods that are of animal origin and fortified plant foods with added B12.
A glycoprotein that is produced by parietal cells in the stomach is necessary for the absorption of vitamin B12. After absorption, B12 is utilised as a cofactor for enzymes that are used in the synthesis of fatty acids, DNA, and myelin.
Vitamin B12 is essential for good health
A deficiency of vitamin B12 leads to hematologic and neurologic symptoms. Excess B12 is stored in the liver.
However, in cases of malabsorption of B12 for a prolonged period, for reasons such as dietary insufficiency, lack of intrinsic factor etc leads to B12 deficiency. This can be resolved by improving diets and/or by taking oral supplements.
One cannot overdose on B12 as any excess amount of the vitamin sheds away through the urinal tract. The only known side effect of too much B12 consumption is acne, which is also very rare.[1]
Importance of Vitamin B12 in the human body
Vitamin B12 plays a vital role in keeping the body healthy. Here are some of the important functions of B12.
1. Red Blood cell formation and fighting Anaemia
B12 is essential for the formation of red blood cells. It nourishes the cells and makes them look healthier, with small and round in sizes.
A deficiency of vitamin B12 might cause these RBCs to swell up and acquire an irregular shape. This shape creates difficulty in free movement of the blood; hence the person suffers from anaemia.
A proper dose of vitamin B12 in the body saves the person from energy loss, feeling of fatigue and tiredness.[2]
2. Pregnancy
In the 29th issue of a research article published on Sage journal titledEffects of Folate and Vitamin B12 Deficiencies During Pregnancy on Foetal, Infant, and Child Development, the authors highlighted that the critical reason behind maternal morbidity is the low folate status during pregnancy and lactation.
Improper amount of folate during pregnancy leads to low infant birth weight, therefore inviting the risk of developmental issues and long-term adverse health outcomes.
Folate related anaemia during childhood and adolescence might expose children to infections and diseases. The importance of folic acid in the prevention of Neural Tube Defects (NTD) has been long established. Multiple studies have hinted that folic acid can prevent other birth defects as well.
The deficiency of clinical vitamin B12 might be a reason behind recurrent spontaneous abortion or infertility in mothers.
Health benefits of Vitamin B12
Deficiency of B12 during pregnancy increases the risk of birth defects and may contribute to preterm delivery. Furthermore, inadequate amounts of B12 in the mother can lead to a significant deficiency in the infant.
If sufficient amounts of B12 are not supplied during pregnancy or through breast milk, the child might develop B12 deficiency.[3]
3. Osteoporosis
Vitamin B12 is concerned with osteoblast (a cell that develops bone) activity and bone formation. A study conducted by the American Society for Bone and Mineral Research (ASBMR) connected the deficiency of vitamin B12 to low bone density.
Even after adjusting and interchanging various factors like age, BMI, height, smoking and/or alcohol consumption, gender etc., Vitamin B12 still remained a significant factor in the process of bone metabolism.
A deficiency of B12 results in low levels of bone-forming elements. People develop porous bones that are weak and prone to fracture. This low bone density generally targets men at hips and women at the spine. Therefore, Vitamin B12 is vital for healthy and strong bones.
4. Healthy Nervous System
Folic Acid and Vitamin B12 play major roles in the prevention of neuropsychiatric disorders such as mood disorders, dementia etc, and the damaging of nerves and spinal cord.
Children who lacked Vitamin B12 in their growing years tend to be depressed in adulthood. A journal published by the Bristol eye hospital suggested that even a mild deficiency of B12 renders the retina and optic nerve unduly sensitive to tobacco.
Deficiency of Vitamin B12 in the body calls for various dermatological symptoms, including nail discolouration, hyperpigmentation, vitiligo (loss of skin colour in areas), hair changes, and angular stomatitis (cracked and inflamed mouth).
Adequate levels of Vitamin B12 in the body will keep the hair, skin and nails healthy and well-nourished.
6. Maintenance of cardiovascular health
A research paper from the American Journal of Preventive Medicine (AJPM) has suggested the relation of deficiency of B12 and the risk of cardiovascular diseases. Vegetarians are at a greater risk of heart diseases.
Deficiency of B12 is associated with a variety of atherogenic processes that are mainly due to hyperhomocysteinemia, a product of B12 deficiency.
Macrocytosis (presence of large blood cells in the blood), related to the deficiency of B12, is also related to non-fatal and fatal coronary disease, stroke, myocardial infarction, and other cardiovascular issues.
Vegetarians are mostly deficient in Vitamin B12 when compared with their non-vegetarian counterparts. They are also at high risk of developing side effects due to medications since their B12 status is poor.
A vegetarian diet majorly lacks B12, and this deficiency might negate the cardiovascular disease prevention benefits of vegetarian diets. Vegetarians, therefore, are highly required to orally take B12 supplements along with a complete diet.[4]
Symptoms of a B12 deficiency
Some of the classic symptoms of Vitamin B12 deficiency include:
Tingling and/or itchy tongue
White spots on the skin
Sharp stabbing and/or tingling pain in one or both hands
Smooth glossy tongue, the disappearance of tiny bumps on the tongue
Brain fog
Heart palpitations
Pales skin
Digestive Woes (loss of appetite, constipation)
Chilly sensations
The feeling of numbness and general cold
Disturbed vision
Breathlessness and/or dizziness
Mood changes (mainly increased irritability)
Fatigue
Reasons behind the deficiency of B12
Autoimmune: In a condition of Pernicious Anaemia, antibodies for vitamin B12 are produced. This hinders the body from absorbing Vitamin B12.
Malabsorption: Production of vitamin B12 takes place in the parietal cells of the stomach. Therefore, any damage to the terminal ileum (a segment of the small intestine), or appearance of a new alimentary pathway through gastric surgeries which bypass the site of vitamin B12 production, will lead to a deficiency of B12. Other damages to the small intestine, such as inflammation from diseases or infections may also result in impairment in B12 production.
Dietary Insufficiency: Although B12 is stored in excess in the liver, it starts to deplete when the person follows a strict vegan diet for three years or more and therefore creates deficiency.
Ageing: With an increase in age, plasma vitamin B12 starts to decrease while the Serum Methylmalonic Acid (MMA) tends to concentrate. These changes bring about a deficiency of B12. The reasons for this decline are a decrease in gastric acidity, the presence of atrophic gastritis bacterial overgrowth accompanied by food-bound B12 malabsorption, distorted structures of the B12 binding proteins and a lack of liver stores.
Smoking: A study conducted by John DC Linell in Norwegian Institute of Nature Research concluded that smoking disturbs the metabolism of B12 and increases the urinary excretion.
Genetic Defects: Individuals with genetic defects that include deletions or defects of enzymes in the pathway of Cobalamin experience a deficiency of B12.
Nutrient-Nutrient Interactions: Many nutrients like Vitamin C don’t sit well with B12. Individuals with an overdose of Vitamin C and other such nutrients were found to be deficient in B12.
Contraceptives: Studies show that pills that contain a high level of oestrogen, mainly the birth-control pills, are strongly the reason behind the impaired absorption of vitamin B12. Women who have been taking contraceptives for extended periods of time often develop a deficiency of B12. [5]
Refer: Journal Article Lancet 1958 Vol.2 pp.286-290
An article titled Vitamin B12 Deficiency (Cobalamin) by Alex Ankar and Anil Kumar
Effects of inadequate consumption of Vitamin B12
Neurological Effects:A deficiency of vitamin B12 brings in the risks of sensory disturbances like tingling and numbness, especially in the lower limbs. Vibratory and position sense are primarily affected. There are chances of motor disturbances and cognitive changes such as a loss of concentration and low memory retention, disorientation and frequent dementia. There are chances of developing visual disturbances, insomnia, impotence and impaired bladder control in rare cases.
Haematological Effects:The most apparent effect of B12 deficiency is pernicious anaemia. It affects the patient’s body in several ways, and one will experience diminished energy, fatigue, shortness of breath and palpitations.
Gastrointestinal Effects:There are underlying gastric troubles in Pernicious Anaemia, therefore, a deficiency of B12 might lead to the sore tongue, loss of appetite, flatulence and constipation.
How to get Vitamin B12?
Healthy foods that are very high in Vitamin B12
Vitamin B12 deficiency in older patients
A 2004 issue of the Canadian Medical Association Journal gave a detailed insight into the deficiency of Vitamin B12 in elderly patients.
The symptoms of deficiency are subtle and potentially dangerous, particularly from a neuropsychiatric perspective. 20% of the general population of the industrialised countries are affected by B12 deficiency.
A cause behind this deficiency in patients is the food malabsorption. The deficiency is usually treated by giving Vitamin B12 shots (injection) to the patients.
The deficiency of B12 plays a significant role in the development of Alzheimer’s disease and vascular dementia in elderly people, sometimes Parkinson’s.
Treatment and Management
B12 deficiency is pretty common and treatable. It involves repletion of B12 through oral supplements or dietary improvements in cases of patients following a strict vegan diet.
Vitamin B12 injections are given to patients who experience the deficiency due to pernicious anaemia or gastric bypass surgery since the oral supplements will not be absorbed.
Patients who are suffering from Crohn’s disease or Celiac disease are at risk of developing Vitamin B12 deficiency. Their B12 status should be routinely monitoring.
According to the National Institutes of Health, the recommended dietary amounts of Vitamin B12 are as follows:
14 Years or Older
2.4 micrograms daily
Pregnant Women
2.6 micrograms daily
Breastfeeding Women
2.8 micrograms daily
People over the age of 50 should try to get their recommended dietary amounts by eating foods with B12 or by taking supplements containing 25 to 100 mcg of B12.
Reverse neuropathy on Vitamin B12
Vitamin B12 plays a significant function in the smooth running of the neurological system and its deficiency can cause various neuropsychiatric disorders.
Patients with acute disorders such as dementia respond dramatically to Vitamin B12 injections. Progression of neuropathy has been frozen in most cases, but the neurological abnormalities still persist.
Conclusion
Vitamin B12 is not produced in the body; therefore a person depends on external intakes of the same.
It maintains healthy RBCs, a fit nervous system and prevention of anaemia, chronic diseases and Neural Tube Defects (NTB). B12 synthesizes citric acid cycle intermediate and is vital to folate metabolism.
Absorption of B12 significantly decreases after the age of 60. Hence, close monitoring should be exercised to curb the deficiency at the soonest.
If you are a vegetarian, eat dairy products regularly to keep ensure adequate Vitamin B12.
Likewise, if you are a vegan, monitor your Vitamin B12 levels often and talk to your doctor for supplements if needed. Most importantly, eat a well-balanced diet that offers the necessary nutrients.
Remember food is your medicine and eating right can prevent most of the lifestyle-related diseases. Happy and healthy eating!
Other Reference:
Journal Article Lancet 1958 Vol.2 pp.286-290
An article titled Vitamin B12 Deficiency (Cobalamin) by Alex Ankar and Anil Kumar
Effects of Smoking on Metabolism and Excretion of Vitamin B12 by John DC Linell, 1968
Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.
The case report presented by Umm Al-Qura University, Makkah in association with Soliman Fakeeh Hospital, Jeddah, Saudi Arabia.
