All About Vitamin B12

Transcription

1 All About Vitamin B12 Symptoms you might notice if you don t get enough Vitamin B12: Fatigue is the most common symptom. Other symptoms are unsteady gait, numbness and tingling in your body. Factors that can increase your risk of developing a Vitamin B12 deficiency: Alcoholism, following a vegan diet, Crohn s and Celiac Disease, advanced age and weight loss surgery. What happens to your body when you don t get enough Vitamin B12? Your body can't make the amount of red blood cells that it needs, which can lead to anemia and therefore increases fatigue. Extremely low levels of B12 in your body could cause what? Mental confusion. What foods are the best sources of Vitamin B12? Animal products like meat, poultry, eggs and seafood, and dairy foods like milk, yogurt and cheese are the best sources of vitamin B12. How can you tell if you have a true B12 deficiency? Your doctor would need to take a blood test to confirm if a true deficiency exists. Do medicines interfere with Vitamin B12 absorption? Many medicines can interfere with your body s ability to absorb nutrients. Some of those medicines include some antibiotics and diabetic medications, antacids and certain seizure prevention medications. How is a Vitamin B12 deficiency treated? Taking a vitamin supplement or consuming more animal products (or both). Doctors can also prescribe vitamin B12 nasal spray or vitamin B12 injections for more severe cases. If you suspect you may have symptoms of a Vitamin B12 deficiency, go see you Doctor.

2 Make a list of all the doctor prescribed medications, over-the-counter drugs and any dietary supplements you take. The list should include the name of each medicine, amount you take, and time(s) you take it. If it s a prescription, also note the doctor who prescribed it and reason it was prescribed. Show the list to your healthcare providers, including physical therapists and dentists so they will better be able to treat you. Create a file. Save all the written information that comes with your medicines and keep it somewhere you can easily refer to it. Check expiration dates on bottles. If a medicine is past its expiration date, you may be able to dispose of it at your pharmacy, or, check with your doctor about how to safely discard it. Your doctor can also tell you if you will need a refill. Make sure your doctor knows about all the medicines you take. Include all those prescribed by other doctors, as well as vitamins, supplements, herbal remedies, and over-thecounter drugs. Each time you visit your doctor, ask if you still need to be on all your medications. Questions to Ask Your Doctor About a New Medicine: What is the name of the medicine and why am I taking it? What medical condition does this medicine treat? How many times a day should I take it? At what time(s)? How much medicine should I take? Should I take the medicine with food or not? Is there anything I should not eat or drink when taking this medicine? How long will it take this medicine to work? Will this medicine cause problems if I am taking other medicines? Is it safe for me to drive while taking this medication? What does as needed mean? When should I stop taking the medicine? If I forget to take my medicine, what should I do? What side effects can I expect? What should I do if I have a problem? Will I need a refill? How do I arrange that? ADSS Nutrition Team, Summer, FY 18

3 Can waist size predict your life expectancy? Research has found that adults with a large waist size (circumference) are at greater risk of premature death than are those with a normal waist size. A large waist circumference is a red flag for excessive abdominal fat, which is associated with obesity-related conditions, such as type 2 diabetes, high blood pressure and heart disease. The research showed that men with a waist circumference of 43 inches or larger, had more than a 50 percent greater risk of dying prematurely than did men with a 37-inch or smaller waist. For women, those with a 37-inch or larger waist had an 80 percent higher risk of premature death than did women with a 27.5-inch or smaller waist. Do you know your waist circumference? Here's how to measure it: Locate your hipbones on the sides of your abdomen (around your middle). Wrap a measuring tape around your body, underneath clothes, at the top of the hip bone. The tape should be snug but not pressing into your bare skin. The tape should be parallel to the floor. Relax, exhale and read the measurement.

4 Nutrient-rich Beans Dry edible beans such as pinto, navy, kidney, pink and black beans are nutrient-rich foods; they contain a variety of vitamins, minerals and other nutrients while providing a moderate number of calories. Beans provide the following important nutrients: Protein: Beans make a wonderful, low-fat substitute for meat. Fiber: Beans are a rich source of fiber providing about 7 grams per ½ c. serving. Fiber is important in contributing to having a feeling of satisfaction or fullness when we eat and helps to maintain a healthy digestive system. The consumption of fiber has been associated with decreasing the levels of bad cholesterol in the blood stream, as well as decreasing the risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity and some gastrointestinal diseases. Folate: Folate, and folic acid, is found prominently in beans. It is essential to produce red blood cells in the human body and for the development of an embryo s nervous system during the early stages of pregnancy. Other Nutrients: Beans provide iron, potassium and magnesium while containing little or no total fat, trans-fat, sodium or cholesterol. 4 Steps to Soaking Dry Beans: (2 c. of dry beans = 4-5 c. of cooked beans) 1. Inspect the beans. Remove any damaged beans or foreign materials like rocks. 2. Rinse thoroughly in cold water. 3. Use the preferred hot soak method: Add 10 c. cold water for each 2 c. of beans. Bring the water to a boil, boil for 1-3 minutes. Turn the heat off. Cover the pot. Let stand, soaking for the ideal 4 hours. 4. Drain, rinse and cook the soaked beans using your favorite recipe. Remember to only add heart healthy fats such as canola or olive oils, and limit the amount of salt or other high sodium seasonings.

5 Let s Play the Bean Game Use Your Bean What bean. 1. Is part of Military Defense? 2. Shines a floor? 3. Comes from the Orient? 4. Is a spread for bread? 5. Is a South American capital? 6. Can bind, fasten or tie? 7. Flies a flag? 8. Is active south of the border? 9. Comes from a cow? 10. Is a cinch? 11. Is a humorist? 12. Is a horse? 13. Is blue mixed with yellow? 14. Means young people? 15. Is an organ near the spine? Answers are at the bottom. Don t peak! Answers: 1. Navy Bean, 2. Wax Bean, 3. Soy Bean, 4. Jelly Bean, 5. Lima Bean, 6. String Bean, 7. Pole Bean, 8. Mexican Jumping Bean, 9. Butter Bean, 10. Snap Bean, 11. Orson Bean, 12. Pinto Bean, 13. Green Bean, 14. Sprouts, 15. Kidney Bean