Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.
Symptoms of vit B12 deficiency
👉 Pale yellow tinge to your skin.
👉 A sore and red tongue.
👉 Mouth ulcers.
👉 Pins and needles
👉 changes walking & moving
👉 Disturb vision.
👉 irritability & depression
👉 neurological symptoms
👉 Feeling very tired or weak.
👉Experiencing nausea & vomiting.
Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12
Here is a list of vegan sources that are high in vitamin B12.
Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.
Ingredients
200ml plant base milk
2 tbsp Chia seeds
1 tsp vanilla extract
1 tsp maple syrup
A dash of cinnamon
Method
Toppings
Blueberries
Kiwi
Seeds
Method
Place all the ingredients into a mason jar, close it tightly and shake it.
Place thr jar in the refrigerator overnight.
Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.
This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.
Ingredients
100g blueberries
40g oats
1 tbsp chia seeds
200ml plant base milk
100g yogurt
Method
Start with placing all the ingredients into a blender.
Now blitz till smooth, pour the smoothie into a glass and enjoy.
These are signs of a poor gut health – acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation
Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.
What messes up your gut health?
👉 Having a diet of Junk and processed foods.
👉 Living a Sedentary lifestyle.
👉 Chronic emotional stress.
👉 Sleep deprivation.
👉 Self-medicating yourself
👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.
How to heal your gut.
👉 Eat a rainbow of fruit & veg.
👉 Cut down on refind sugars.
👉 Inculde more Whole grains into your diet.
👉 Don’t do to fat diets for extreme lose weight.
Other gut-friendly foods
✅ unsalted nuts (almonds and pistachios are best)
✅ Yogurt is an natural probiotic to populate your gut.
✅ Mushrooms are rich in beta-glucan and excellent for the gut.
✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.
✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.
✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly
✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.
Learn how eating 11 overnight soaked black raisins daily can heal the body naturally from the insideout.
All you have to do is soak 11 black raisins overnight. In the morning eat the soaked raisins on an empty stomach.
By soaking dried black raisins, it enhances the bioavailability of the raisins nutrients and antioxidants. This allows the bobdy to absorb the better.
Health benefits of eating Overnight soaked raisins:
Food has the power to heal. It’s a potent tool to treat and prevent illnesses.
Inflammation & Nutrition. Inflammation acts like the body’s defense mechanism. The immune system recognises harmful and foreign stimuli and starts to elimate it from the body so it can start the healing process .
Food has power to heal. It’s a potent tool to treat & prevent Illnesses.
There are 2 types of inflammation:
Chronic inflammation: Is referred to as a slow, long-term inflammation lasting for prolonged time in the body. It’s mainly connected to the environment around us, our dietary choices, stress levels and general health. It can be harmful and may increase the risk of several diseases.
Acute inflammation occurs when our body sees harm coming like an infection, and starts to fight in a short period. Thus, known as a normal response for the body ans immune stern to promote the healing process.
Nutrition & inflammation. Our daily diet choices can help to keep both our body and immune system healthy and strong.
Plant based protein. Research over time has shown us that consuming high intake of red meat and dairy products in our diet can increase high level of inflammation in our body. Where as Plant bases proteins such as lentils and beans have a lower levels of inflammation levels. They consist of high fibre levels and anyhocyanin.
Herbs and spices. Herbs and spice have high levels of antioxidants and phytonutrients and have many anti-inflammatory properties. They can help to flavour our meals without adding excess salt and fats. Turmeric, Cardamom, Rosemary, Black pepper and Cinnamon are antiinflammatory herb and spices and should be included in our diet to naturally lower inflammation.
Dietary Choices. Eating a high intake of rainbow colour of fruits and vegetables can help to fight inflammation and strengthen our immune health. Fruits such as cranberries, blackberries, and blueberries are known as anti- inflammatory foods. Anti inflammatory veg includes brocli, cabbage and leafy green vegetables.
Garlic consist of organosulfur compounds and flavonoids. These are known to help with fighting inflammation, infections and cardiovascular diseases.
Ginger is packed with antioxidants and contains gingerols. Gingerols has proven to fight inflammation and with high levels of antioxidants, ginger is able to prevent free radical production anti inflammatory disease.
Onions Onions has a flavonoid called quercetin, which is know as the following Anti- carcinogenic, Anti- inflammatory, Antiviral
Other factors that can help with fighting inflammation.
Vitamin D Research has shown that having low levels of vitamin D in the body can cause inflammation. It always good to check Vitamin D levels and correct them if needed to.
Sleep. A good sleeping pattern is vital for optimal health. Disturbed sleep patterns has been associated weak immune system and increased inflammation levels in the body.
Managing stress Excessive stress levels can have an effect on our physical and emotional health. This also contribute to high level of inflammation in the body. The best techniques for stress management at home is to practice meditation daily and simple breathing exercises. Alway consualt a healthcare professional for ongoing support is advised if needed.
Lena's Kitchen 