Broccoli for blissful health


B’ is for Broccoli and for blissful health. This popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, improve our digestive system, lower cholesterol, detoxify the body, maximize vitamin and mineral uptake, prevent allergic reactions, boost the immune system, protect the skin, prevent birth defects, lower blood pressure, eliminate inflammation, and improve vision and ocular health.
This green vegetable, which occasionally has some purple tinges, is a close relative of cabbage and cauliflower, and belongs to the Italica Cultivar group of Brassicaceae family. The most commonly eaten parts of broccoli are the flowering heads, which are shaped like a tree, coming off a thick, central, edible stalk.There are three main varieties which are popular in different parts of the world. Calabrese broccoli is the most common, and is typically simply shortened to “broccoli”, while sprouting broccoli and purple cauliflower are two other varieties of broccoli mostly found in Europe and the Mediterranean countries.
It is actually native to that region as well, and has been a part of cultural history dating back to the 6th Century BC. It was eventually spread throughout Europe and was widely cultivated. It didn’t make a significant appearance in the Americas until the early 20th century.  The largest cultivator of broccoli in the world is now China, followed closely by India, but the main consumers remain western nations. Broccoli is very common all over the world, particularly in Europe, America, and Australia, but not as much in Africa. It can also be found in some South Asian cuisines like India, Pakistan, Bangladesh, and Nepal.
Brocoli can be eaten cooked or raw, but the best ways are to steam them, shallow fry them, or eat them raw as salad greens, because that preserves the nutrients contained in them. Some ways of cooking this vegetable enhances certain health benefits, such as the increased cholesterol-lowering properties that are gained when broccoli has been steamed. Let’s take a look at some of the nutritional assets contained in broccoli that make it such an important part of our diet!

Nutritional Value of Broccoli

The health benefits of broccoli are derived from the unique mixture of nutrients, organic compounds, minerals, and vitamins that are found in broccoli. These include significant amounts of vitamin C, vitamin K, dietary fiber, folate, potassium, selenium, vitamin A, manganese, tryptophan, vitamin B6, and phosphorus. In terms of unique organic compounds, broccoli is a rich source of phytonutrient glucosinolates, flavonoids, and various other antioxidant compounds that boost our health in a major way!

Health Benefits of Broccoli

Cancer: Broccoli may prove to be a natural wonder drug for many types of cancer, including breast cancer, cancer of the uterus, prostate cancer, and cancers of various internal organs like the lungs, colon, liver, kidneys, and the intestines. That being said, it is particularly beneficial for breast cancer and uterine cancer, since it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogenic compounds like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin C, vitamin A and vitamin E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
bloodclotesDetoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. Broccoli helps to remove free radicals and toxins like uric acid from the body, thereby purifying the blood and keeping away problems related to toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of the skin.
Skin Care: The credit for keeping your skin glowing and young goes to expert antioxidants like beta-carotene and vitamin-C, as well as other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin and hair while reviving skin tissues), vitamin A & K, omega 3 fatty acids (adds glamor), amino acids and folate present in the broccoli. They all help to take very good care of your skin and leave it glowing, healthy, and radiant. Furthermore, glucoraphanin, one of the phytonutrients found in significant amounts in broccoli, has been connected with reversing the negative effects of sun exposure, so you can turn back the clock on your skin by eating plenty of this beneficial vegetable!
Stomach Disorders: Broccoli is very rich in fiber or roughage, the primary dietary ingredient that can cure almost all stomach disorders by curing constipation, since constipation is the root of almost all the stomach disorders. The fiber adds to the bulkiness of the food, retains water and forms healthy bowel movements. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Heart Diseases: Apart from the antioxidants mentioned above, broccoli has a very high fiber content, along with significant levels of beta-carotene, omega-3 fatty acids and other vitamins that help reduce bad cholesterol and keep the heart functioning properly by regulating blood-pressure. When you steam broccoli, studies have shown that the fiber components combine better with bile, making it much easier and efficient to excrete. Reducing bile has a strong impact on cholesterol levels, thereby helping your heart health. Furthermore, the potassium found in broccoli is a vasodilator that can boost blood flow and oxygenation of essential organs by relaxing tension and stress of veins and blood vessels.
Eye Care & Cataracts: Zeaxanthin, beta-carotene, vitamin A, phosphorus and other vitamins such as B complex, C and E found in broccoli are very good for ocular health. These substances protect eyes against macular degeneration and cataracts, while also repairing damage done from by radiation.
Amyotrophic lateral sclerosis: Broccoli is rich in various nutrients such as omega 3 fatty acids. Recent research suggests that intake of diet rich in omega-3 fatty acids may reduce or delay onset of Amyotrophic lateral sclerosis (ALS) also known as Lou Gehrig’s disease. 
broccoliinfoImmunity: The substances responsible for the green and purple color of broccoli are vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus. There compounds are present in broccoli and are really great immune system strengtheners that can protect you from numerous infections.

Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli can be very beneficial, particularly for children, old people, pregnant women or lactating mothers. That’s because these are the people most prone to osteoporosis, weakening of bones and teeth, and calcium deficiency.
Pregnancy: Since broccoli is so nutritious and is full of nutrients essential for pregnant women, such as proteins, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of any diet for them. Being rich in fiber, this will also eliminate constipation, which is very common during pregnancy. Furthermore, the folate content in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a folic acid deficiency in their diet.

High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in the proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure as well. Vitamins, which make all our systems function properly and are found in abundance in broccoli, along with fiber and omega-3 fatty acids, help regulate blood pressure even more, so pop some broccoli into your diet for some real heart health protection!

Anemia: Anemia is directly related to a lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy against anemia. Eat them and feel the blood surge powerfully through your body, rich with oxygen to keep your systems functioning at a high level. Copper is also found in broccoli which is another essential mineral in the production of red blood cells, along with iron.

Caution: Although broccoli clearly has a wealth of health benefits associated with it, there is always room for caution. In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin. Other than that, eat broccoli in moderation, according to proper serving guidelines, and you can start enjoying the health benefits right away!

Brown Rice |  Health benefits

brown rice benefits
Brain & Nervous system
Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain attributing to the presence of vitamin B and essential minerals such as manganese.

Magnesium present in brown rice balances the activity of calcium in the body and helps in the regulation of nerves and muscle tone. It prevents the sudden surge of calcium into the nerve cells and activation of nerve. This aid in keeping the nerves and muscles relaxed and prevent excessive contraction.

Vitamin E present in brown rice also plays a vital role in preventing various brain diseases caused due to oxidative damage.
Nutritional Value of Brown rice
Brown rice is a natural wholesome food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth of brown rice includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) and vitamin K. Brown rice is a source of protein and adds good amount of fiber content to our diet. Along with this, brown rice is also a provider of health-supportive vital fatty acids.

Health benefits of brown rice include better functioning of cardiovascular system, digestive system, brain and nervous system. It is loaded with powerful antioxidants which provide relief from a range of ailments such as hypertension, unhealthy levels of cholesterol, stress, mental depression and skin disorders. High nutritional content in brown rice proves effective in various medical conditions such as cancer, obesity, diabetes, neurodegenerative disorders and insomnia. It has anti-depressant properties and helps maintain healthy bones and stronger immune system.
Brown rice is an unrefined and unpolished whole grain which is produced by just removing the surrounding hull of the rice kernel. Brown rice grain retains its nutrient-dense bran and germ layer. It is chewier as compared to white rice and has a nutty flavor.

Germinated brown rice

Germinated brown rice also known as ‘sprouted brown rice’ is another popular form of brown rice attributing to its extra-nutritious value. High nourishing content of the germinated brown rice owes to the presence of gama-aminobutyric acid (GABA). Germinated brown rice can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours. This method has been considered best for obtaining the maximum amount of GABA and elevating the levels proteins and good enzymes in the germinated brown rice. The process of germination also leads to significant increase in essential components such as ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B 6, thiamine, and dietary fiber in the germinated brown rice. These released nutrients aids in better absorption during digestion and prevent intestinal irritations, inflammations and allergies. Germinated brown rice can be stored in dried form to increase its shelf life without effecting its advanced nutritional worth.

brownriceWhy eat brown rice?

Most of us are aware about the fact that brown rice is better than white rice. The reason that makes the brown rice stand out is the super quality and quantity of nutrients which the brown rice offers. Unlike white rice, brown rice does not go through the process of milling and polishing and hence retains its immense treasure of healthful components. The process of milling that converts brown rice into white rice strips away most of its nutritional value. There are many varieties of brown rice available in the market with their unique flavor, aromatic components and varied concentration of fatty acids.

Nutritional Value of Brown rice

Brown rice is a natural wholesome food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth of brown rice includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) and vitamin K. Brown rice is a source of protein and adds good amount of fiber content to our diet. Along with this, brown rice is also a provider of health-supportive vital fatty acids.

Health Benefits of Brown rice

Introduction of brown rice in the diet brings tremendous health gains and benefits discussed as under:
Diabetes: Brown rice is beneficial for diabetic and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body. A comparative study conducted in this regard has revealed that brown rice is rich in phytic acid, fiber, and essential polyphenols. It is a complex carbohydrate which helps in slower release of sugars as compared to white rice. American diabetes association also recommends choosing nutrient-dense brown rice over white rice for diabetics in order to accomplish the need of essential vitamins, fiber and minerals in their diet.
Antioxidant activity: Brown rice is rich in powerful antioxidants which extend their protection against the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production. A comparative study involving white and brown rice has suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heart diseases.
Obesity: Brown rice is instrumental in seeking weight control for the people combating with obesity. Brown rice contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals. Another comparative research has also advocated the anti-obesity effects of germinated brown rice.
Neurodegenerative disorders: Germinated brown rice helps in the prevention of neurodegenerative complications such as Alzheimer’s disease attributing to the abundance of gama-aminobutyric acid. Sprouted brown rice contains healthful components which helps in the inhibition of harmful enzyme called protylendopetidase which is associated with Alzheimer’s disease. It is also beneficial for other cerebral-related disorders such as dementia and amnesia.
Psychosomatic health for lactating women: Sprouted brown rice is beneficial for the mental health of the lactating mothers.  An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue.  It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves overall immune defense.
Digestive health: Brown rice is healthful staple which can be added to the daily diet for keeping a healthy digestive system. Fiber present in helps regulate the bowel function and keeps a fuller feeling. A comparative study investigating the effects of white rice and brown rice during gastric digestion has made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity resulting in better texture retention. Fiber content also brings relief from other troubling conditions such as constipation and colitis.
Cardiovascular health: Brown rice is rich in selenium which is beneficial for a healthy heart.  Consumption of whole grains such as brown rice helps reduce the blockage of arteries due to plaque buildup. This protective action is contributory in the reducing the risk of cardiac disorders such as high hypertension and vascular diseases. Studies conducted in this regard have suggested that the tissue surrounding the grain of brown rice contains a healthful component which acts against the endocrine protein angiotensin II, implicated in the development of high blood pressure and atherosclerosis or hardening of arteries.
Healthy levels of cholesterol: Brown rice is a healthy option for maintaining healthy levels of cholesterol attributing to the presence of naturally occurring oils. An investigative study has revealed that brown rice possess hypocholesterolemic qualities and regulates cholesterol catabolism. It contains beneficial nutrients that help in lipid and glucose metabolism. Another study conducted has revealed that consumption of brown rice has shown significant improvement in the serum and HDL cholesterol concentrations in the subjects with chronic ethanol abuse. It has also suggested germinated brown rice extract helps in preventing the rise in the liver triglycerides due to excessive alcohol intake attributing to the presence of gamma-aminobutyric acid.
Cancer: Brown rice is helpful in the prevention of various cancers such as colon cancer, breast cancer and leukemia. This beneficial effect can be attributed to the presence of potent antioxidants and high fiber content in the brown rice. The fiber content present in brown rice has the ability to bind itself to the harmful cancer causing toxins in the body. This prevents the toxins from attaching to the walls of the colon and helps eliminate them from the body. An investigative study evaluating the chemopreventive properties of brown rice has validated that brown rice bran contains essential phenols such as tricin, ferulic acid, caffeic acid which is present at much lower levels in white rice. These phenolic components are valuable in the inhibiting the proliferation of colon and breast cancer cells. Another study has revealed the stimulatory effect of germinated brown rice on the induction of apoptosis and its inhibitory effects on the production of leukemia cancer cells. Furthermore, researches have validated the antitumor effects of dietary brown rice brans.
brownriceBrain & Nervous system: Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps in accelerating the metabolism in the brain attributing to the presence of vitamin B and essential minerals such as manganese. Magnesium present in brown rice balances the activity of calcium in the body and helps in the regulation of nerves and muscle tone. It prevents the sudden surge of calcium into the nerve cells and activation of nerve. This aid in keeping the nerves and muscles relaxed and prevent excessive contraction. Vitamin E present in brown rice also plays a vital role in preventing various brain diseases caused due to oxidative damage.
Anti-depressant properties: Germinated brown rice possesses anti-depressant qualities and helps in combating anxiety related disorders. An investigative study has suggested that germinated brown rice contains essential amino acids such as glutamine, glycerin and GABA. These inhibitory neurotransmitters facilitate reduction in the allowance of messages associated with anxiety, depression and stress in the brain resulting in a relaxed state of well-being.
Insomnia: Brown rice helpful in the treatment of insomnia. Brown rice is a natural source of sleep hormone melatonin. It enhances the quality of sleep by relaxing the nerves and increasing the sleep cycle.
Strong immunity system: Brown rice is loaded with significant quantities of vitamins, minerals and essential phenolic components which help boost the immune system of the body. It nourishes the body, accelerates healing and enhances its ability to fight infections.
Bone health: Brown rice is helpful in the maintenance of healthy bones. It is rich in magnesium which along calcium provides the bones their physical structure. Magnesium-rich brown rice prevents bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.
Culinary usage: Rice is a staple food ingredient not just in Asia but over a wide range of population across the world. Brown rice is available in many forms such as long grains which are perfect for cooking stir fried, salads or pilafs, short grains which has a soft and sticky texture perfect for molds or puddings. Sweet brown rice can serve deliciously for desserts. Brown rice syrup is considered as a healthful sweetener attributing to the presence of nutrients in the brown rice. It gives a sweet, nutty, buttery flavor to baked goods and hot drinks.

7 Health Benefits of Potassium

The best food sources of potassium:
The recommended daily value of 4,700 milligrams for adult men and women.)

How to Solve an Electrolyte Imbalance

1. Adjust Your Diet
The first step to correcting an electrolyte imbalance is to identify how it developed in the first place. For many people, a poor diet that’s high in processed foods containing lots of sodium, but low in other electrolytes like magnesium or potassium, paves the way for a dangerous imbalance. In many cases, a minor electrolyte imbalance can be corrected by simply making dietary changes and cutting way back on junk foods, takeout and restaurant foods, while instead cooking more fresh foods at home.
Focus your diet around whole, unpackaged foods — especially plenty of vegetables and fruits that provide potassium and magnesium. Some of the best include leafy greens, cruciferous veggies like broccoli or cabbage, starchy vegetables like sweet potatoes or squash, bananas, and avocados. A diet that’s rich in magnesium or potassium likely can be enough to solve problems like low potassium levels that can lead to blood pressure problems or magnesium deficiency that can contribute to anxiety, restlessness and muscle cramps.
To prevent dehydration and restore electrolytes, focus on these foods — which are some of the most hydrating due to being very water-dense:
  1. Coconut water
  2. Celery
  3. Watermelon
  4. Cucumber
  5. Kiwi
  6. Bell peppers
  7. Citrus fruit
  8. Carrots
  9. Cultured dairy (amasai/kefir/yogurt)
  10. Pineapple
Another thing to consider is whether you’re consuming enough calcium. With or without eating dairy products, it’s possible to get calcium from leafy greens, other veggies, beans and legumes. To obtain enough calcium naturally without needing supplements, consider adding high-quality and ideally raw dairy products to your diet if you can tolerate them. Foods like organic probiotic yogurt, cultured raw cheeses and raw milk provide high levels of electrolytes in addition to other important nutrients.
2. Monitor Your Sodium Intake
When you do consume packaged or processed foods, check the sodium levels. Sodium is an electrolyte that plays a significant part in the body’s ability to retain or release water, so if your diet is very high in sodium, more water is excreted by the kidneys, and this can cause complications with balancing other electrolytes.
Here’s how sodium works within the body: Essentially, water follows salt, which means if you increase sodium too much, water retention also occurs. At the same time, the opposite is also true: A loss in sodium results in a loss in water, potentially causing dehydration and extreme thirst. Hypernatremia (the name of the condition that develops when either too much water is lost or too much sodium is obtained) is more common among older adults, people with diabetes and those who eat heavily processed diets. People can also lose a high level of sodium through diarrhea, taking certain diuretics or laxatives, and exercising to extreme levels and overtraining without staying hydrated — all of which cause problems of their own.
Monitoring how much sodium you consume helps keep symptoms at bay, including bloating, lethargy, dehydration, weakness, irritability and muscle twitching. Drinking water and eating mostly whole foods (not the kinds that come in packages!) also ensures you obtain enough other important electrolytes.
3. Drink Enough Water (but Not Too Much)
Electrolyte imbalances can develop when the amount of water in your body changes, either causing dehydration (not enough water compared to certain elevated electrolytes) or overhydration (too much water). Drinking enough water, without over-diluting your cells, helps stop levels of sodium and potassium from rising too high or too low.
How much water is the right amount for you? It all depends on your specific needs. Do you exercise often? Do you live in a warm climate that results in you sweating? Do you eat a lot of water-rich fruits or vegetables, or more processed foods?
While “eight glasses a day” has always been the standard recommendation, this isn’t necessarily the best amount for every person, since factors like your diet, age, physical activity level and body size all determine how much water you need. A good rule of thumb is to drink enough so you urinate at least every three to four hours, which for most people is around eight to 10 eight-ounce glasses daily.
If you practice vigorous exercise (especially in warm/hot weather that increases sweat production), make sure to replenish with plenty of water and electrolytes (like premade formulas that include sodium). If you’ve been sick (including with a fever that causes vomiting or diarrhea), keep in mind that you lose fluids and should increase your intake. If not, you risk developing dehydration symptoms, kidney stones, bladder infections, urinary tract stones and potentially even heart failure. That’s why it’s so important to protect yourself from dehydration. Women who are pregnant or breast-feeding also need additional fluids (about 10–13 cups every day) to stay hydrated and prevented deficiencies, as do teenagers who are growing and developing faster than people of other ages.
Is it possible to drink too much water? Over-hydration is rare, but yes, it’s possible. Your kidneys are unable to excrete very high levels of excess water, so this can mean electrolytes within the blood can become diluted. The result might be low sodium levels, which is more common among endurance athletes (who often try to compensate for sweating by drinking lots of water) but not very likely to develop in someone eating the standard American diet that’s high in salt.

  • White Beans (4) — 1 cup cooked: 1,004 milligrams
  • Lima Beans (5) — 1 cup cooked: 955 milligrams
  • Avocado (6) — 1 whole: 690 milligrams
  • Broccoli (7) — 1 cup cooked: 458 milligrams
  • Sweet Potato (8) — 1 medium: 438 milligrams
  • Bananas (9) — 1 medium: 422 milligrams
  • Salmon (10) — 3 ounces: 416 milligrams
  • Peas (11) — 1 cup cooked: 384 milligrams
  • Sardines (12) — 1 can/3.75 grams: 365 milligrams
  • Grapefruit (13) — 1 whole: 354 milligrams
  • Raw Milk (14) — 1 cup: 260 milligrams
  • Grass-Fed Beef (15) — 3 ounces: 237 milligrams





Ono u sebi sadrži vitamine B1, B2, B6 i B12 pa stoga jača i nervni sistem. Zbog svega ovoga, lekovita svojstva kozjeg mleka trebalo bi da primame i one osobe koje baš i ne vole njegov miris. Kozje mleko ima karakterističan ukus i miris zbog slobodnih masnih kiselina. Međutim, sveže pomuženo kozje mleko, sa kojim se pravilno postupa sa održavanjem visokog nivoa higijene, ne odstupa u ovom smislu od kravljeg. Osim toga pravilnom obradom mleka, karakteritične masne kiseline ostaju vezane u gliceridima, što značajno smanjuje karakterističan ukus. Tako recimo, čestim hlađenjem i zagrevanjem mleka dolazi do “oštećavanja” membrane masne globule mleka, zbog čega dolazi do oslobađanja karakterističnih aroma. Bitan faktor je i ishrana koza. Kozije mleko ima nutritivne i zdravstvene prednosti pred kravljim mlekom, pre svega bolju probavljivost i antialergijska svojstva. Ima specifičan miris ne prihvatljiv za mnoge potrošače.
Lekovitost kozijeg mleka
Kozije mleko obiluje kalcijumom i fosforom, koji su važni za čvrstoću kostiju, cinkom i selenom, snažnim antioksidansima koji održavaju telesni imunitet. Španski naučnici preporučuju kozje mleko ljudima koji pate od anemije izazvane manjkom gvožđa u krvi. Upravo kozje mleko, kažu, podstiče bolje iskorišćavanje gvožđa u organizmu i obnovu hemoglobina, krvnog pigmenta koji sadrži gvožđe.
Ovo mleko je bogat izvor biorazgradivog kalcijuma, gvožđe, fosfora i magnezijuma i sadrži ih u većim koncentracijama u odnosu na kravlje mleko. Kozje mleko sadrži oko 40% manje citrata u odnosu na kravlje mleko .
Kozije mleko je izuzetno korisno konzumirati, jer ima određene, efektne terapijske vrednostiSačuvajmo Zdravlje : KOZIJE MLEKO
 NAJDELOTVORNIJI PRIRODNI LEK: Kozije mleko spada u najzdravije namirnice pogotovo kada govorimo o mlečnim proizvodima. Njegova hemijska struktura je neverovatno slična m...

b 12

Vitamin B12 List

Consume 2 servings daily from this vitamin B12 foods list daily.

Deficiency Symptoms of Vitamin B12

The deficiency symptoms of Vitamin B12 include a lack of sensation in the hands and feet, along with loss of memory, poor coordination while walking, insomnia, drowsiness, constipation, and headaches. Apart from all of these indications, the deficiency of this vitamin is signified by depression, problems in vision, swelling in the tongue, and hearing unusual voices, along with neurological disorders, and mouth soreness. Also, a person suffering from a deficiency of Vitamin B12 typically experiences weight loss, nausea, and fatigue.


Sources of Vitamin B12

Vitamin B12 is mainly provided by foods like beef liver, salmon, oysters, tuna, milk, yoghurt, chicken, and cheese. There are other items rich in this vitamin, which include eggs and fish. Vitamin B12 is mainly provided by animal products. Thus, plants products are not included in the list of rich sources of Vitamin B12.

Health Benefits of Vitamin B12

Vitamin B12 or Cyanocobalamin has a wide spectrum of benefits to offer as far as human health is concerned. Here is the list of most commendable benefits derived from this vitamin:

Cell Maintenance:
Vitamin B12 lends a helping hand in maintaining different types of cells that exist in the human body. For instance, important functions like formation, repair, and maintenance of red blood cells are largely dependent upon Vitamin B12. Also, nerve cells are taken care of by the presence of this vitamin in the human body. This further helps in maintaining a strong nervous system.

DNA Formation:
Vitamin B12 is an important element for the regular formation of DNA in the human body. This practice is performed during cell division and this vitamin is one of the most significant participants in this process. In case of a lack of Vitamin B12 in the human body, abnormal cell formations known as megaloblasts will develop. This may further result in the occurrence of anemia in the human body.

Vitamin B12 is an appreciable resource for relieving the human body from fatigue and weakness. Thus, this vitamin has the potential for improving the overall stamina of the human body to withstand heavy work pressure.

A diet rich in food products containing Vitamin B12 is helpful in reducing the level of cholesterol in the human body. Also, this vitamin helps in controlling the level of triglycerides, which maintains the proper functioning of the human heart.

Sickle Cell Disorder:
Vitamin B12 is considered an important health component for treating the severe problem of sickle cell anemia. It is expected to do so by saving the patient’s body from endothelial damage.

Alzheimer’s Disease:
Vitamin B12 is effective in treating Alzheimer’s disease. This disease is accompanied by symptoms like confusion and cognitive degeneration. It has been reported by medical experts that patients suffering from this disease contains lower amounts of Vitamin B12 in their bodies.


Top Health Benefits of Vitamin B12

A deficiency in vitamin B12 prevents folate from being converted into its active form, therefore DNA is not able to be properly replicated and can become damaged.
It is thought that cancer results from damaged DNA. A study of middle aged women found that those with low levels of vitamin B12 had double the risk of developing breast cancer than those with normal levels.

Brain Health
Low levels of vitamin B12 have been shown to double the risk of developing Alzheimer’s disease in elderly men and women. Vitamin B12 helps maintain low levels of homocystiene, which may play a role in the development of Alzheimer’s disease.
Vitamin B12 is also crucial for the ability to focus and can help reduce symptoms of ADHD and poor memory.

Over 30% of patients hospitalized for depression are deficient in vitamin B12. Vitamin B12 is required for the synthesis of a neurotransmitter related to regulating mood.  This is why supplementing with vitamin B12 rich foods can reduce symptoms of depression, anxiety and chronic fatigue.


Vitamin B12 Foods for Vegan Diet

As you’ve noticed, vitamin B12 is critical to your overall health and quality of life.  But there are no high vitamin B12 foods for vegan diets. In that case, you can try using a fortified yeast extract which has a very small amount of 1% daily value or it’s best to supplement with a quality vitamin B12 supplement.
One other thing to note, the health of your digestive tract is crucial when it comes to your B12 levels because your gut is actually able to produce some vitamin B12 on it’s own.  So in addition to taking a vitamin B12 supplement, you may also consider consuming probiotic rich foods and taking a probiotic supplement to increase your levels of vitamin B12.

To learn more about the symptoms, causes and steps to overcome vitamin B12 deficiency check out this article on Vitamin B12 Deficiency Symptoms and Natural Solutions.