Asian Diet Pyramid

             This is another in the growing list of cultural diet pyramids available. Like other traditional diet guides, the Asian Diet Pyramid has physical activity at the base showing the importance of exercise in overall health. Energy foods follow exercise and as can be expected includes rice and rice products, grains and bread. These are included on a daily basis as a part of the traditional Asian meal. The third level of the pyramid includes other foods that should be eaten daily. These are fruits, vegetables and legumes, peas and seeds. The fourth layer has vegetable oils as part of a healthy addition to meals on a daily basis. Fish, shellfish and dairy follow with a note that it is optional whether to consume foods from this group daily. Eggs and poultry should be had weekly, while sweets in moderation can also be included at least once per week. Red meat is at the small tip of the pyramid with the recommendation for its consumption just once per month. Additional recommendations on the Asian Diet Food Pyramid include drinking at least six glasses of water or tea daily, with sake, wine and beer in moderation.
           Different Asian cultures have modifications to this pyramid with one of the most well known being the Japanese Food Pyramid.

Getting to Know your Vitamin B12

            Vitamin B12 is not a common vitamin taken alone in supplement form. Rather, it is typically combined in small amounts with other B vitamins to form a vitamin B complex formula. Found in dairy products as well as shellfish, meat and fish, vitamin B12 in your diet helps sustain healthy red blood cells and nerve cells. In addition, this water soluble vitamin is an essential component for making DNA in your body cells.Strict vegetarians and the elderly are at risk for having a vitamin B12 deficiency. Vegetarians and vegans who consume no animal products whatsoever will require supplements for healthy body function as would the elderly as they may not consume all the necessary foods required to get enough vitamin B12. A very small percentage of the population may develop vitamin B12 deficiency because they cannot absorb this vitamin through the digestive tract. In all cases, supplemental forms of vitamin B12 are necessary.
Ins and Outs of this Vitamin

             It is interesting to note that vitamin B12 contains a rare element called cobalt and some of the vitamin’s basic structure relies on bacteria for biosynthesis. Most plant-based foods do not contain vitamin B12 but animal products provide you the vitamin because the animals typically ingest foods “contaminated” with the bacteria that help produce vitamin B12. This is why vegans and strict vegetarians must supplement their diet – because they do not consume the animal products which contain vitamin B12.
            This vitamin latches onto proteins in the food you consume. Once the food hits your stomach, the hydrochloric acid breaks up the food for digestion and releases the vitamin B12 from the protein. From there, the vitamin binds itself onto a glycoprotein secreted by the stomach which makes it more absorbable in the intestines so your body can benefit from it.
Daily Requirements

           One of the reasons why vitamin B12 deficiency is so rare is because the human body has the capacity to store a few years’ worth of the vitamin. Therefore, if you are not diligent about this vitamin consumption, your body stores make up for it. However, you must be able to consume animal products like meat, dairy, fish and shellfish in order to maintain vitamin B12 levels. The elderly, vegans and vegetarians must choose foods fortified with vitamin B12 if they are to maintain healthy levels of the vitamin without suffering ill effects of deficiency.
             Based on a 2,000 calorie diet, the average adult must consume at least 2.4 micrograms of vitamin B12 for best results. Women who are pregnant or breastfeeding should consume between 2.5 to 2.8 micrograms. Most animal life from the sea you eat such as clams, fish, caviar, mussels, crab and lobster easily contain more than enough vitamin B12 in one serving. Eggs, cheese, milk, chicken breast, yogurt, liver and lamb are additional resources for consuming vitamin B12 naturally. Of course, you can choose breads, cereals and other whole grain products which are fortified in the vitamin to meet the daily requirements if you do not consume animal products.
           Certain birth defects along with anemia and dementia can occur if enough vitamin B12 is not absorbed in the body. Double check your diet and add nutritional supplements accordingly when you are lacking in certain vitamins like B12.