Deficiency of vitamin B12 can cause mental health problems: add these 5 foods to your diet to keep you healthy

 

Deficiency of vitamin B12 can cause mental health problems: 

add 

these 5 foods to your diet to keep you health

Vitamin B12, also known as cobalamin, is the  functions. It's a watersoluble vitamin that your body can not produce on its own, so 
you need to have enough foods that are high in vitamin B12 in your diet. 
It's a watersoluble vitamin that your body can not produce on its own, so you need to have enough foods that are high in vitamin B12 in your diet. 

essential nutrient which has much important body 

you need to have enough foods that are high in vitamin B12 in your diet. 

You need a good amount of vitamin B12 to help keep 

your nerves healthy, to promote red blood cell development and DNA output. 

A vitamin deficiency 

can cause mental health 

problems, including memory loss, confused thinking, and dementia.

Given that vitamin B12 is found exclusively in animal products and is typically not available 

in plant-based foods, vegans are at a higher risk of this essential nutrient is deficient. 

Some factors and conditions like weight loss surgery, Crohn's and celiac disease, chronic alcoholism 

can all interfere with an individual's ability to absorb vitamin B12, raising the risk of deficiency. 

However, this vitamin, as well as a prescription medication, is 

added to some food items and available as dietary supplements. 

Vegans and others at risk of deficiency may look for fortified foods containing 

vitamin B12, making sure they check the label of nutrition facts for the product.

Aliment sources rich in vitamin B12:

• Eggs: Eggs and poultry, particularly B2 and 

  B12, are excellent sources of B vitamins. 

  You should eat whole eggs instead of just the 

  whites because egg yolks produce higher levels of B12. 

  Two large eggs, as per the USDA, will give you 

  1.1 mcg of vitamin B12 (46 per cent of the DV)

.

• Trout: The rainbow trout is filled full of 
  natural nutrients and the calories are comparatively few. 
  It is a perfect source of 
  calcium, good vitamins and healthy fats. 
  This type of freshwater also contains large concentrations 
  of minerals, such as arsenic, selenium and potassium. 
  Moreover, rainbow trout is one of the healthiest and 
  cleanest fish with low amounts of mercury and other toxins. 
  According to the USDA, a trout fillet serving 3.5-ounce (100-gram) offers 
  about 7.5 mcg of vitamin B12-that is 312 percent of the DV.

• Fortified cereal: While fortified cereals are not commonly prescribed as part of a balanced diet, they 

  can be a good source of B vitamins for vegetarians and vegans at higher risk of deficiency. 

  One cup (59 grams) of alt-O-Meal Raisin Bran, for example, supplies 62 percent 

  of the DV for vitamin B12, as per the USDA. 

  Research suggests adding fortified cereals to your diet 

  can help to increase your levels of vitamin B12.

• Salmon: One of the most nutritious types of 

  fish, salmon comes with numerous benefits to health. 

  It is rich in omega-3 fatty acids which have 

  been shown to decrease disease risk and decrease inflammation. 

  It is an excellent source of B vitamins-riboflavin, 

  niacin, thiamine, B6, folate, and B12 for example. 

  A half fillet of cooked salmon will provide 208 percent 

  of the daily value (DV) for vitamin B12 according to USDA.

• Beef: Beef is an excellent source 

  of the vitamin B complex, for non-vegetarians. 

  To conserve the nutrients, particularly B12 you should choose from low-fat 

  meat cuts and can grill or roast it instead of frying. 

  From only one grilled flat iron steak you can get about 190 grams 

  of vitamin B12- which is about 467 percent of the DV, as per the USDA.

YOUR HEART HEALTH

                    YOUR HEART HEALTH 

           (facts every woman should know)

• Early warning signs may appear month in advance .   (Study has found that symptoms includes  unusual fatigue, sleep disturbances and shortness of breath other are anxiety, indigestion, pain anywhere in the chest, jaw, back, arms or legs.
•   STANDARD TESTS MAY NOT DETECT A PROBLEM.  
• HEART ATTACK ARE INCREASING IN MIDDLE AGED WOMEN. ( age between 35 and 54)
• WOMEN HAVE UNIQUE AND SIGNIFICANT RISK FACTORS
• BROKEN-HEART SYNDROME CAN BE LIFE THREATENING.
• A SHORT- CIRCUIT LEADING TO ARRHYTHMIA CAN BE DEADLY.
• BELIEVE IN YOUR SYMPTOMS AND BE YOUR OWN ADVOCATE.

DID YOU KNOW?

DID YOU KNOW?

v  The only vegetable or fruit that has its seed on the outer skin is the strawberry.

v  The only vegetable or fruit that is never sold frozen, canned, processed, cooked, or in any form other than fresh is lettuce.

v  Almonds are members of the peach family.

v  Tomatoes are a fruit.

v  Kiwi is neither a fruit nor a vegetable. It’s a flightless bird native to New Zealand. New Zealanders also like to refer to themselves as kiwis but they find it irritating when we refer to “kiwifruit” as just “kiwi”.

v  Bananas, mangoes, peaches, and avocados are pollinated by bats.

WHAT IS BLANCHING

WHAT IS BLANCHING

BLANCHING is  a cooking process wherein a food, usually a vegetable or fruit, is scalded in boiling water, removed after a brief, timed interval, and finally plunged into iced water or placed under cold running water ( shocking or refreshing ) to halt the cooking process.

BLANCHING foods helps reduce quality loss over time. People often use blanching as a treatment prior to freezing, drying, or canning heating vegetables or fruits to inactivate enzymes, modify texture, remove the peel, and wilt tissue.

BLANCHING is also utilized to preserve color, flavor, and nutritional value.

          The process has three stages:-

·         PREHEATING

·         BLANCHING

·         COOLING

WHY YOU SHOULDN'T AVOID EGG YOLKS

WHY YOU SHOULDN'T AVOID EGG YOLKS

The egg yolk is typically demonized for being "unhealthy" which has led people to avoid them.

This is not necessarily true as there are lots of nutrients in the yolk which you may be missing out on.

WHAT IS THE COMPOSITION OF AN EGG?

ALBUMEN -    Egg white, made mostly of protein and B- Vitamins

YOLK -             46% oleic acid (omega-9 monounsaturated fat), 

                          38% saturated fat,

                          16% polyunsaturated fats (omega 3 and 6)

• Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are omega 3s 
• Poly and monounsaturated fats are "healthy" fats important for brain and hormone function 
• Choline: important for brain and liver health 
• Higher concentration of the essential amino acid leucine (important for building muscle)

Carotenoids: antioxidants, helps with vision, anti-inflammatory, and immune system health    

                                                   FINAL TAKEAWAY             

No studies have found eggs to be associated with any form of cardiovascular disease, high cholesterol, or other health markers except potentially in people with diabetes

large egg macros: with yolk (protein: 6g, fat: 5g) vs just white (protein: 4g, 0g fat)

• The whole egg with yolk does contain more fat which could quickly increase total fat intake if a lot is consumed
• Fat is calorically dense and if this puts you over your total daily intake (and that is not your goal) this could then lead to weight gain which over time, may cause other issues.

Don't be afraid of the egg yolk, but be aware of its macro and micronutrient composition and how that would affect your health/goals.

     

some important terms used in food science and technology

SOME IMPORTANT TERMS USED IN FOOD SCIENCE AND TECHNOLOGY 

1. FOOD ANALYSIS

Food analysis deals with the principles, methods and techniques necessary for qualitative and quantitative physical and chemical analysis of food products and ingredients. the analysis should be related to standards and regulations as per the government regulatory agencies. (FSSAI)

2. FOOD MICROBIOLOGY

Food microbiology is the study of the microbial ecology related to foods, the effect of environment on food spoilage, the physical, chemical and biological destruction of microbiological examination of foodstuffs, public health safety and sanitation microbiology.

3. FOOD PROCESSING

Food processing covers general characteristics of raw food material, principles and methods of food preservation, factors that influence the quality, packaging, waste management, good manufacturing practices sanitation procedures. etc.

4. FOOD ENGINEERING AND PACKAGING

Food engineering involves the study of engineering concepts and unit operations used in food processing such as thermodynamics, fluid flow, heat and mass transfer, food packaging aspects, etc.

5. FOOD ADDITIVES

Food additives are defined as a substance added intentionally to food, generally in small quantities to improve its functional, physical and sensory properties such as appearance, color, flavors, texture, acceptability, taste and storage behavior also.

6. FOOD FERMENTATION 

Fermentation is a biological process that breakdown organic materials, which is carried out by microorganisms such as bacteria, yeast, and mold to desirable end products.

7. FUNCTIONAL FOOD

Functional food provides health benefits beyond the nutrient contribution when they are eaten on a regular basis in adequate amount. functional food has a positive effect on a person's health, physical performance or state of mind, in addition they check a number of health disorders.

8. FOOD SAFETY AND REGULATION 

Food safety and regulation is related to food sanitation, safety, and hygiene to a food item, public health, and regulation. the food safety and standards authority of India (FSSAI) has been established under the food safety and standards ACT, 2006.

9. FOOD CHEMISTRY

Food chemistry covers the basic composition, structure, properties, and changes occurring during processing and utilization.

10. FOOD FORTIFICATION

Food fortification is defined as the process whereby nutrients are added to enrich foods in relatively small quantities to maintain or improve the nutritional quality of the diet.