{"id":222383,"date":"2010-01-24T12:58:02","date_gmt":"2010-01-24T17:58:02","guid":{"rendered":"http:\/\/calorielab.com\/news\/?p=6789"},"modified":"2010-01-24T12:58:02","modified_gmt":"2010-01-24T17:58:02","slug":"how-to-get-the-b-12-you-need-and-enjoying-winter-root-vegetables","status":"publish","type":"post","link":"https:\/\/mereja.media\/index\/222383","title":{"rendered":"How to get the B-12 you need, and enjoying winter root vegetables"},"content":{"rendered":"
\"\"Guest contributor: Karen Collins, M.S., R.D., C.D.N.<\/strong>
\nKaren Collins holds a B.S. degree from Purdue and an M.S. degree from Cornell, both in nutrition. When she’s not writing or speaking, she conducts a private nutrition practice in Jamestown, New York.<\/div>\n

Q: Is it true that people who don\u2019t eat red meat should get vitamin B-12 injections?<\/h3>\n

No. Seafood is just as high or higher in vitamin B-12 as beef and pork, and poultry, eggs and dairy products are also good sources. Vegetarians can meet their B-12 needs with several daily servings of dairy products or eggs. <\/p>\n

However, vegans — those who eat no animal products at all — need B-12-fortified foods (such as fortified soymilk and some cereals and nutritional yeast products), since no unfortified plant foods (including fermented soy foods) are reliable sources. <\/p>\n

It\u2019s important to note that most people who don\u2019t eat enough of any of those foods can still meet their B-12 needs with an oral supplement, without need for injections. <\/p>\n

<\/span><\/p>\n

Deficiency of vitamin B-12 poses serious health risks, because it\u2019s needed to avoid anemia, maintain nerve function, and produce and maintain healthy DNA; evidence is mixed on whether it may also help preserve brain function and decrease risk of dementia. <\/p>\n

Deficiency can develop for several reasons: Stomach acid is needed to release B-12 that\u2019s bound to protein in food, so the 10 to 30 percent of people age 50 or older with decreased stomach acid and people taking acid-reducing medications may not absorb enough of the B-12 in meats and dairy products. However, these people have no problem absorbing the B-12 found in fortified foods and supplements, since it is already free and not affected by reduced acid levels. <\/p>\n

The people likely to need B-12 injections are those who have surgery for weight loss or who have diseases such as celiac or Crohn\u2019s disease.<\/p>\n

Q: During the winter, choosing root vegetables is a good way to save money, but do they contain many nutrients?<\/h3>\n

Absolutely! Beets and parsnips are good sources of folate, a B vitamin that helps keep our DNA healthy for lower cancer risk. Radishes, rutabagas and turnips are cruciferous vegetables providing protective compounds that seem to \u201cturn on\u201d genes that help control cell growth and promote self-destruction of cancer cells. (Broccoli, cauliflower and Brussels sprouts are other members of the cruciferous family abundant during winter.) <\/p>\n

Carrots supply beta-carotene and its cousin, alpha-carotene, antioxidants that protect our DNA. Jicamas, rutabagas and celeriac (\u201ccelery root\u201d) are all good sources of vitamin C. <\/p>\n

Parsnips and rutabagas are high in potassium, which helps control blood pressure. And all these root vegetables supply dietary fiber.<\/p>\n

(This article was provided by the American Institute for Cancer Research<\/a> in Washington, D.C. A registered dietician is available to respond to questions about diet, nutrition, and cancer at the free AICR Hotline at 1 (800) 843-8114 during business hours.)<\/p>\n

From the RSS feed of CalorieLab News<\/a> (REF3076322B7)<\/p>\n

How to get the B-12 you need, and enjoying winter root vegetables<\/a><\/p>\n

\n<\/img><\/a>\n<\/div>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Guest contributor: Karen Collins, M.S., R.D., C.D.N. Karen Collins holds a B.S. degree from Purdue and an M.S. degree from Cornell, both in nutrition. When she’s not writing or speaking, she conducts a private nutrition practice in Jamestown, New York. Q: Is it true that people who don\u2019t eat red meat should get vitamin B-12 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-222383","post","type-post","status-publish","format-standard","hentry","category-news"],"_links":{"self":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/222383","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/comments?post=222383"}],"version-history":[{"count":0,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/posts\/222383\/revisions"}],"wp:attachment":[{"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/media?parent=222383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/categories?post=222383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mereja.media\/index\/wp-json\/wp\/v2\/tags?post=222383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}