Welcome to the Vitamin B12 blog! Find information on topics related to vitamin B12. This blog is dedicated to providing up to date research, news and resources pertaining to vitamin B12, general health information surrounding the benefits of vitamin B12. Learn from, and contribute to information on B12, vitamin B12 and other connected subjects. Feel free to participate in blog discussions and contribute your opinion on the related topics covered in the Vitamin B12 blog.
Have you checked your Vitamin B12 levels lately? When vitamin B12 goes down, homocysteine levels go up, increasing your risk for heart attack, stroke, and hearing loss problems such as tinnitus.
Countless scientific studies have shown a high correlation between vitamin B12 deficiency and tinnitus ear ringing.
But what many patients of vitamin B12 deficiency don’t realize- because their doctors haven’t warned them- is that in addition to hearing problems, their risk for heart disease, and stroke are also higher, due to a common denominator of vitamin B12 deficiency- elevated homocysteine.
What is homocysteine?
Homocysteine is an amino acid that we produce when we digest methionine, an amino acid that occurs naturally in meat and dairy products.
An overabundance can have toxic effects on your system, resulting in homocysteine toxicity, which has been found to increase your risk for cardiovascular disease, stroke, and tinnitus hearing disorder caused by peripheral neuropathy.
In many studies, scientists noted high correlations between high homocysteine levels and increased risk for hypertension, heart palpitations, heart attack, and stroke.
Similarly, elderly individuals with hearing loss and tinnitus are more likely to have elevated homocysteine than their peers with normal hearing.
To date, the only known way to prevent symptoms of homocysteine toxicity is by controlling your vitamin B12 levels.
Vitamin B12 is an essential nutrient for your nervous system. Found in protein foods such as beef, chicken, and fish, vitamin B12 performs many important biochemical functions:
Vitamin B12 maintains red blood cell production, for adequate hemoglobin and oxygen.
Vitamin B12 sustains good metabolism, for increased energy.
Vitamin B12 enhances peripheral nerve cell communication, for healthy hearing, eyesight, cognitive balance, and muscle control.
Vitamin B12, along with folic acid and vitamin B6, helps your body digest homocysteine, keeping amino acids to a safe, normal level, and preventing symptoms that impair your hearing, heart health, and memory.
If you’re following a heart-healthy diet, you can have your fries and eat them, too. Say heart health experts, eating fried foods won’t give you a heart attack, as long as you use the right kind of cooking oil. Whether you choose to sauté, pan fry, or deep-fry your potatoes, it’s all good. But before you go ahead and splurge on a deep fryer, find out what doctors say is “the catch” in enjoying oily snacks while avoiding heart disease.
Spanish scientists wanted to know if fried foods like French fries, doughnuts, or chicken nuggets are any less healthy for your heart than foods cooked without the frying method. So, they conducted a study that was later published by the British Medical Journal. Researchers focused their 11-year study of coronary heart disease on 40,757 Spanish test subjects, recording their eating habits and heart health. Here are some details of that study:
Two-thirds of the test subjects were female.
All of the subjects used in this study were deemed free of heart disease.
Participants were divided into 4 categories, from people who don’t often indulge in fried foods to individuals who ate the most fried food.
Scientists also recorded incidents relating to heart disease, such as heart attacks, angina, or heart surgeries.
By the end of the study, scientists recorded 606 hospital visits and events resulting from coronary heart disease.
However, when scientists linked each of the heart disease cases with one of the four categories, they found that test subjects from one group weren’t any more likely to suffer from coronary heart disease than were individuals from another group.
So, even if you order a side of onion rings with your veggie burger, your chances of dying from heart disease aren’t any worse than they would be if you proclaimed all fried foods a banned substance.
First off, the typical Mediterranean chef uses only healthy oils that are low in saturated fats in his cooking. Olive oils and sunflower oils both hold up well in high-heat cooking and both are exceptionally heart-healthy.
Also, it’s worth noting that the typical American fast-food franchise cooks its French fries in reused cooking oil that is high in trans fatty acids.
This doesn’t mean that fried foods are just as healthy, overall, as low-fat meal options. Oily foods are higher in calories, more likely to contain too much sodium, and most likely lead to morbid obesity.
Heart health tips that still ring true
As far as treating yourself to a fried concoction every now and then, it all boils down to portion control. You can have the home fries, as long as you log it into your food diary, and account for the calories and fat consumption. A fat calorie is a fat calorie, any way you cook it.
*Choose heart-healthy oils like olive oil, canola oil, and sunflower oil over artery-clogging palm oil and hydrogenated fats.
*Keep your weight down by tracking calories and keeping your daily fat consumption to a minimum.
*Exercise at least ½ hour per day.
*Avoid eating salty foods.
*Take all your vitamins and minerals, especially vitamin B12, which promotes cardiovascular health by maintaining already healthy homocysteine levels.
Tell us what you think! Can switching to a Mediterranean diet reduce the rate of heart disease in America?
Know anybody who struggles with heart disease? Don’t forget to send a link to this article!
Think canned foods are bad for your health? Guess again. Many canned foods like pinto beans, canned pumpkin and smoked mackerel have essential vitamins like omega-3 fatty acids, vitamin B12 and vitamin A, and also high protein.
A study conducted by the University of Illinois even proved that canned varieties of fruits and vegetables are just as nutritious as their fresh counterparts in the produce section, having the same amount of vitamins and dietary fiber.
So you don’t have to sacrifice your family’s health just because you’re on a tight food budget.
Here are the 9 best canned foods you should be storing in your pantry:
Canned salmons deserves top billing as best canned foods because it is a powerhouse of nutrition; salmon is naturally rich in omega-3 fatty acids and vitamin B12. And because canned salmon manufacturers leave the bones in, you get added bone-strengthening calcium into the mix as well. For picky eaters, mash the soft bones into the salmon well and add a dollop of low cholesterol light mayonnaise.
Canned pinto beans
Sure, you could get dried pinto beans and soak them overnight…but why bother?
There’s no real nutritional difference between the old school method and cutting open a can of beans. Canned pinto beans are high in protein, folate and manganese. For a healthier version of refried beans, try mashing pinto beans with an immersion blender. Cook it up in the microwave, add some hot sauce, a dash of olive oil and salt for flavor, and serve it up with hot salsa and tortillas.
You say tomato…canned or fresh, tomatoes are full of vitamin C for a healthy immune system. And canned tomatoes have lycopene, an antioxidant found in ketchup which becomes more effective by the heating process involved in making canned fruits and vegetables. Canned tomatoes are a flavorful addition to soups and stews.
Canned smoked mackerel
Canned smoked mackerel- another score for vitamin B12. Smoked mackerel is also loaded with brain-healthy omega-3 fatty acids and protein. Canned fish is a great packing option for camping, hiking or trips; also a nutritious staple to store for emergencies, along with a package of high fiber crackers.
Scoring a home run for B12, canned sardines have high protein and omega-3 fatty acids. The tomato sauce varieties also contain the antioxidant lycopene. Look out for a low sodium brand of canned sardines for a healthy alternative. Kids don’t like sardines? Cook up some fish patties- mash up a can of sardines, add an egg, some bread crumbs, 1/4 cup of mayo and their favorite seasoning. Pan fry in olive oil until brown.
Canned kidney beans
Just like pinto beans, canned kidney beans are another great vegan source of B12 and high protein which are just as healthy in a can. Canned beans are also high in fiber, iron and vitamin B1. Make a delicious French bean salad with canned kidney beans, canned beets, flavored vinegar and sliced red onions.
Avoid the sugary canned pumpkin pie fillings; all natural canned pumpkin puree has 500 times the amount of recommended vitamin A, along with high fiber, beta-carotene, vitamin C, iron and magnesium. Incorporate into a healthy pumpkin pie recipe by substituting sugar with agave nectar or pure maple syrup.
Clams are high in vitamin B12, iron (more than in red meat), omega-3 fatty acids and selenium, but they also contain zinc, which is great for the immune system. Stir up a clam chowder and pass the croutons.
Another great staple item to keep in your pantry for emergencies, canned chicken is loaded with vitamin B12, high protein, selenium and niacin. Cook up a pot of spicy chicken jumbo using canned chicken, canned okra, canned tomatoes and some fresh hot peppers.