Welcome to The Herbivore Health Hut

 

 The B vitamins and most importantly B12

recipe included 

Friends of vegans always ask ‘where do you get your protein from?' But it is B12 that is a bigger concern. If you are interested in following a plant-based diet this is the one you need to know about as it is not sourced from plants! 

 A long time ago, when we could drink from freshwater sources and we ate vegetables straight from the ground, B12 was not lacking in our diets like it is now. We probably would have died from cholera though… not always better back then.

Now though, B12 is only sourced from fortified breakfast cereals, bread, plant-based milk, and fortified foods such as Nutritional Yeast or Nooch as it’s mostly referred to. Otherwise, it is necessary to take a supplement. So, if you eat /drink enough on the fortified side you should not need to worry.

It is found in Marmite too ..love it or hate it, it is great as a stock for risottos and casseroles and the low sodium version tastes better. I do not like the stuff myself but in baking/cooking it’s great – it just does not taste like marmite - in my opinion, that is.

 Omnivores get B12 deficiency too and it can be genetic, although it is found in dairy and meat as animals eat the dirty veg, drink the naturally sourced water, and of course, are mostly pumped full of vitamins by the farmers.

B12 is found in the intestines of these animals.

B12 is a water-soluble vitamin made by micro-organisms – put simply it gets filtered out of the body quite quickly. The less frequently you obtain B12 the more frequently you need to take it. It also needs Folate (B9) to help absorption, many vitamins work like this. Vitamin D needs calcium and iron need vitamin C….I’ll discuss this another day.

 Why is it so important?

B12 is important for the healthy functioning of the brain, nervous system, the formation of red blood cells and helps make DNA. Without sufficient B12 you could suffer

·        Anaemia

·        Vision Loss

·        Tiredness/fatigue

·        Pale skin

·        Smooth tongue

·        Heart palpitations/shortness of breath

·        Nerve problems – tingling, numbness, muscle weakness, problems walking.

·        Constipation, diarrhoea, loss of appetite, flatulence

·        Mental health issues – memory loss, depression/low mood, behavioural changes.

 Yes, this is extreme but it does raise awareness of the importance of sufficient B12 intake.

There are some medical conditions that affect the absorption such as pernicious anaemia, Crohn's, coeliac, lupus, Graves disease.

Medication can also affect absorption, particularly Proton pump inhibitors such as omeprazole, lansoprazole some heartburn medicines including proton pump inhibitors (PPIs) such as esomeprazole, lansoprazole, omeprazole.

H2 blockers such as cimetidine, Pepcid and   certain diabetes medicines such as Metformin

  Daily doses are dependent on sources, but the average is:

• Infants up to age 6 months: 0.4 mcg
• Babies age 7-12 months: 0.5 mcg
• Children age 1-3 years: 0.9 mcg
• Children age 4-8 years: 1.2 mcg
• Children age 9-13 years: 1.8 mcg
• Teens age 14-18: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)
• Adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg per day if breastfeeding)

As you can see it is important in pregnancy and young children. If breastfeeding babies can become critically unwell if the mother is not getting sufficient B12.

Absorption also decreases in age.

If you want to take a supplement, make sure it states Methylcobalamin not cyanocobalamins as it absorbs better. Drops also absorb better as does not get lost in the gut.

 

Many people present to me in my work as an Advanced Nurse Practitioner with feeling ‘tired all the time.’ We call this TATT.

A blood test will be taken and include, amongst others, B12 and folate but if you are on supplements that contain either B12 or folate the blood test will give a false reading so be sure to let your health professional know if you are taking any supplements.

You can add Nutritional Yeast (Nooch) to almost anything to boost your daily intake of B12. It has a nutty/cheesy flavour although not everyone likes it.

It is an inactive yeast made from sugarcane and beet molasses and, also full of protein. Many vegans use it as a substitute for cheese. Nowadays it can be found in every supermarket or health shop and the most common in the Uk is Engevita – make sure it states with B12 as not all are fortified.

 

TIME FOR A RECIPE

Whilst I have your attention buy some raw cashew nuts (not the salted kind) for next weeks recipe. 😊

I am using mushrooms this week as they do have some B12 – not much and some types more than others. Sainsbury’s have started fortifying their mushrooms with both B12 and extra Vitamin D (Vitamin D will be coming soon on this blog).

Pancakes are not just for pancake day and this week I am going to give you a recipe for a vegan tomato and mushroom pancake …I couldn’t decide between this or my cheesy broccoli soup, another day for that one.

CREAMY TOMATO, MUSHROOM AND SPINACH PANCAKES

Use your usual pancake mix but don’t forget this is savoury. I add torn basil leaves to mine but you can try any herb in the pancake mix. Also, add salt and pepper to taste if required

If you use rice flour you will need a spoonful of wholemeal or another type of flour in the mix and I use a splash of apple cider vinegar as the raising agent.

You can email me if you need the recipe for pancakes herbivorehealthhut@gmail.com

Ingredients for topping

1 tablespoon Olive oil  

A handful of mushrooms whole or chopped (Vitamin D and B12)

6 cherry tomatoes (beta-carotene that turns to Vitamin A when consumed, Vit C,E, K, potassium, folate some B’s and the antioxidant lycopene)

1 teaspoon Herbs, Basil or Oregano (Vit K, magnesium, calcium)

 2 tablespoons Oatley or Soya single cream (fortified dairy substitute)

A handful of spinach leaves (folate B9, B6, Vit C, E,K, iron, calcium, carotenoids, potassium, magnesium)

Pine nuts or sunflower seeds to sprinkle over top. Pine nuts have Vit K, B1, B2, B3, iron, a source of fibre and high in polyunsaturated fats).

For the topping saute a handful of mushrooms in the oil for 2 minutes

Add the halved cherry tomatoes.

When cooked add the cream on a low heat and gently warm through. It will soak up the juices and thicken. and just before serving toss in the spinach.

Pour over pancakes and top with pine nuts or sunflower seeds.

You have a great source of B vitamins in this dish, not forgetting the importance of Folic acid to help with the absorption.

Thank you,

HHH