Tag Archives: vitamin B-12

Vitamin B-12 – Are You Deficient? + Food Sources

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Vitamin B-12, although only needed in small quantities, is essential for:

  • forming red blood cells
  • a healthy nervous system
  • maintaining fertility
  • preventing anemia
  • promoting normal growth and development

It is also critical for heart health since it lowers serum homocysteine levels - high homocysteine levels have been correlated with build-up of plaque in arteries and the tendency to form clots.

How Much Vitamin B-12 Should I Consume Daily?

Here is a handy reference chart to be used as a guideline only:

Children 12 months and younger 500 mcg
Children 1 - 12 years 1000 mcg
Teens 13 -18 years 1,500 - 1,800 mcg
Adults 2,000 - 2,400 mcg
Pregnant/Lactating Women 2,800 - 3,000 mcg

Since some damage caused by B-12 deficiency is irreversible, it pays to find out what the warning signs are… Continue reading →

Health Benefits of Chia Seeds - and a challenge

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Did you know one tablespoon of chia seeds contains 2,375mg’s of omega-3′s? Chia seeds are the richest plant source of omega-3 fatty acids.

Chia seeds contain the highest known proportion of alpha linolenic acid (ALA) at over 60%. The omega-3 to omega-6 ratio is 3:1. They also contain 19-23% complete protein, providing all essential amino acids in appropriate balance.

Chia seeds are the superfood.

Unlike flax seed, another high source of omega-3′s, they don’t need to be ground before consuming. You can toss them on salads or in your yogurt, add to banana bread, or make a fruit pudding (recipes below).

Due to the strong antioxidant activity, the omega-3′s (DHA, EPA) are not easily oxidized like they are in flax seeds which don’t contain antioxidants.

Here is a breakdown of nutrients that you will find in one serving (2 TBSP) of chia seeds… Continue reading →