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Special Feature: All About Vitamin B12

What is B12 and why is it important?
B12 is one of the most important and essential vitamins. It is also called cobalamin and is one of the eight B vitamins. It is needed for the brain and nervous system to function normally. It plays an important role in normal nerve cell activity, the development of red blood cells, DNA synthesis and regulation, fatty acid synthesis, energy production and the production of mood-affecting substances in the body. It also helps to control homocysteine levels. High levels of homocysteine increase the risk of stroke and heart disease. A long-term deficiency in vitamin B12 can therefore cause permanent damage to the brain and nervous system. For all these reasons, adequate levels of vitamin B12 in the body are essential for good health.

Where does it come from?
Vitamin B12 is produced by bacteria. Meat and foods made from milk naturally contain bacteria and as a result are sources of vitamin B12. Fermented foods like idli, miso, sauerkraut, rejeuvalac, etc. also contain vitamin B12 but often in insufficient amounts and are not reliable sources.

Who should take it?
Though people who eat animal products like meat, eggs and milk should be getting higher levels of vitamin B12 than vegetarians, this is often not the case. In a study conducted in the US of 203 type 2 diabetics, 22% were found to be deficient in vitamin B12 (Source). In a random test conducted by SHARAN of 21 vegetarian and non-vegetarian diabetics, about half were deficient. Results like these reveal that many people, even if they consume animal products, may not be able to absorb vitamin B12. This may be because they lack intrinsic factor in the stomach, which is needed to absorb vitamin B12. A high consumption of animal products causes the stomach to produce more digestive acid which in turn destroys the inner lining of the stomach and the intrinsic factor. Though vegans and vegetarians are less likely to lack intrinsic factor, there is a good chance they may not be getting enough dietary sources of vitamin B12. For these reasons, supplementation of vitamin B12 is necessary.

For more detailed information on Vitamin B12, see this link and read this report.

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What you can do

Check your B12 levels
The only way to find out if you are deficient in vitamin B12 is to take a simple blood test. A safe level is 400 and over. A reading under 150 indicates a severe deficiency. (Note that there are different kinds of blood tests and different normal ranges.)

Take a supplement
For a low level of deficiency, or to maintain vitamin B12 levels, a tablet can be taken orally. Take a test again after a few months of starting supplementation. If your vitamin B12 level does not increase, you may not be able to absorb it; in this case, injections are necessary. For a severe deficiency, injections are recommended. For more detailed information on taking vitamin B12, see this link. 

Educate others
The importance of supplementing Vitamin B12 for optimal health and well-being is very often overlooked. A severe deficiency in vitamin B12 can even be life threatening. Let your friends and family members know why it’s important to check B12 levels and take a supplement if necessary for optimal health. New vegans are especially at risk since they may be unaware of the importance of vitamin B12 and it could take a few years for health problems to surface.

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Fact or Fiction?

Since vegetarian and vegan diets lack B12, these diets are not natural.

FICTION!

Since vitamin B12 is produced by bacteria, it is increasingly difficult to obtain it from natural food sources today for several reasons. Potential sources of vitamin B12 are destroyed through modern farming practices like the use of pesticides, irradiation and preservatives. Water is purified for drinking. A high level of hygiene means that all ‘good’ bacteria is destroyed. This is why supplementation is necessary, especially for vegetarians and vegans. Though meat eaters may be able to get sufficient vitamin B12, this is not always the case. Also, such diets are high in unhealthy fat and cholesterol.

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Recipe

Red Rice Dosa

Ingredients:
2 cups red rice
1 cup urad dal
1 tsp fenugreek seeds
Salt to taste

Method:
Soak 2 cups of red rice for 6-8 hours. Soak 1 cup of white urad dal for 6-8 hours separately. Soak 1 teaspoon of fenugreek seeds either with the rice or dal. Add salt to taste.

Grind the soaked rice in the blender (or idli grinder) till you get a slightly coarse but almost smooth paste. Pour into a large bowl.                         (Image courtesy of Pan Gravy Kadai Curry)

Grind the soaked white urad dal in the blender till very smooth and mix with the rice paste.

Allow this mixture to ferment for 8-12 hours depending on the room temperature. In summer, 8 hours is sufficient, but on cooler days it takes longer. You can smell it to tell whether it is ready or not. It should have a slightly sour, fermented smell. If you like a more sour taste, you can keep it out longer. Add water so that it is of the consistency of dosa batter (somewhat similar to pancake batter).

Variation: An equal volume or less of finely grated lauki (dudhi) or pumpkin can be mixed with the batter along with ginger chilli paste to taste. This makes tasty, slightly thicker dosas. 

Serves 8-10.

This dish is accompanied by sambhar and chutney. You can find these recipes on the recipes page on the SHARAN website as well as a lot of other exciting recipe ideas.

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News from SHARAN

Join us at the Healthy Vegan Buffet Lunch in Mumbai on 12 June 2011. This is an opportunity to meet up with others who are following a whole food, plant-based diet, ask questions and share experiences. It’s also a chance to taste many new healthy and delicious dishes.  For more information, visit this link.

The monthly vegan potlucks held in Bangalore are open to everyone: vegans, aspiring vegans, vegetarians or anyone interested in learning more about the vegan lifestyle. To find out more about the Bangalore potlucks, write to veganbengaluru@gmail.com or visit the Vegan Bengaluru blog.


Delhi Vegans are getting together for their next potluck on 5 June 2011. For more information, visit the Delhi Vegans blog. 

Reversing Diabetes Workshops
Do you have diabetes? Would you like to reduce or eliminate your need for medications, lose weight, improve your cholesterol, and start living again? This one-day program will teach you how can control diabetes by making important and lasting changes to your diet. For more information, see the brochure and visit the seminars page for further details.

Reversing Diabetes in Mumbai: 19 June 2011
Reversing Diabetes in Bangalore: 23 July 2011

Corporate workshops
SHARAN also offers customised health workshops for corporates who would like to bring about positive health changes for their employees. For more information, see the corporate workshop brochure.

For more information on SHARAN’s workshops, visit the seminars page on our website. If you’re interested in hosting a workshop in your area or to keep informed of upcoming workshops and events, contact info@sharan-india.org

SHARAN is holding a Wellness Retreat at the lovely and peaceful SwaSwara eco-resort in Gokarna, Karnataka from 25 June to 2 July 2011. Participants will learn how to reach their healthiest potential physically, emotionally and spiritually through dietary lifestyle changes.


For more information, visit this page.


SHARAN has job openings and volunteer opportunities for people who are aspiring to a vegan lifestyle. We are especially looking for people who have done our workshops and benefited. If you would like to spread the vegan message and help others benefit, join us as a health or lifestyle advisor.

If interested, please get in touch with us and we will invite you to our next training program. Contact: info@sharan-india.org





SHARAN Healthy Kitchen DVDs
SHARAN has produced 2 valuable DVDs for those who would like to learn how to prepare healthy dishes in the convenience of their own homes. Learn how to make vegan dairy alternatives, healthy breakfasts and delicious snacks. The DVDs are available at all SHARAN events for Rs 100 each. They can also be ordered by mail.  For more information, send an email to seminars@sharan-india.org


Visit the SHARAN photo album to see pictures of our past events. Those who have attended our events may enjoy seeing pictures of themselves and the group. (Click on the image to get an enlarged version.)

Did you miss past issues of this newsletter? Have a look at the SHARAN newsletter archives.

Visit the SHARAN website regularly to read about the latest news and upcoming events.

Join SHARAN India on Facebook to find out about upcoming events, join in  discussions and share experiences, and meet other like-minded people!

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What is SHARAN?

We are a non-profit organization with the goals of spreading holistic health awareness, and an ecologically sustainable compassionate lifestyle. We believe that all life on the planet is interconnected. By reconnecting we can heal ourselves and our earth.

Visit our website: www.sharan-india.org
Contact us: info@sharan-india.org

© 2011 SHARAN