| Vitamin B12 & A Guide to Color-Coded-Eating |
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 Dear Friends & Students,
many of you had questions about vitamins, and the importance of B12 in our diet. I did some research and found interesting facts you should know about. I also found a fun Guide to Color-Coded Eating. I hope this will make it easy for you to make healthy food choices!
Enjoy!
Tanja Pazou
www.pazou.com |
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 Vitamin B12What is the difference between what you call the "active form" of B12 and the standard health food store/pharmacy brand. Aren't they both "active"?
Cyanocobalamin is the most commonly supplemented form of Vitamin B12, but you might be surprised
to discover that this form of vitamin B12 does not actually occur in plants or animal tissues. In other words, outside of the chemically synthesized cyanocobalamin that you encounter as B12 in most vitamin supplements, you would be extremely hard pressed to find this compound in nature. As the name implies, cyanocobalamin contains a cyanide molecule. Most people are familiar with cyanide as a poisonous substance. Although the amount of cyanide in a normal B12 supplement is small and from a toxicology point, viewed as insignificant, your body will still need to remove and eliminate this compound. This removal is accomplished through your detoxification systems with substances like glutathione being very important for the elimination of the cyanide.
Compared with cyanocobalamin, research shows that methylcobalamin is better absorbed and retained in higher amounts within your tissues. In simple terms, they are used much more effectively. In general, methylcobalamin is used primarily in your liver, brain and nervous system.
Methylcobalamin is the specific form of B12 needed for nervous system health. Because of this it should be the first form of this vitamin thought of when interested in attempting to optimize the health of the nervous system with vitamin supplementation. Indications of a potential deficiency of B12 in the nervous system might include numbness, tingling, loss of feeling sensation, burning sensation, muscle cramps, nerve pain and slowness of reflexes. |
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 A fruit's or vegetable's color is a good indicator of the different vitamins, minerals and phytonutrients it contains. Put a rainbow on your plate, and you're going to cover a lot of your nutrient bases. Here's a color-by color breakdown:
GREEN
Fruit/Vegetable such as Zucchini, Asparagus, beet greens, broccoli, Brussels sprouts, collard greens, dandelion greens, green beens, honeydew melon, kale, kiwi, mustard greens, okra, parsley, peas, peppers, spinach, swiss chard, and romaine lettuce are high in lutein and zeaxanthin, powerful antioxidants (especially lutein) linked to reducing risk of two eye diseases: cataracts and macular degeneration, the leading cause of blindness.span style="COLOR: #000000">
Yellow/Orange Fruits and Vegetables
such as Apricots, carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe, mangoes, citrus fruit,and peaches are high in bioflavonoids, which may help protect against cancer and heart disease. Citrus peel contains limonene, which also helps fight cancer. Some have beta- and alpha carotene, antioxidants that are linked to reducing the risk of cancer and heart disease.
Purple/Blue/Deep Red Fruits and Vegetables such as Cherries, red beets, cranberries, eggplants, grape juice, plums, prunes, raisins, red apples, red beans, red cabbage, red or purple grapes, red onions, red pears, red wines, and strawberries are Anthocyanins, a potent group of antioxidants that helps prevent blood clots and may improve brain function.
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White/Green Fruit and Vegetables:
such as Artichokes, asparagus, celery, chives, endive, garlic, green pears, mushrooms, onions, and scallions
 All of the listed above contain flavonoids, a large class of phytonutrients linked to preventing heart disease.
Onions, potatoes, and garlic especially are rich in allyl sulfides, which help prevent stomach and colon cancer and may lower cholesterol. Onions are also a good source of quercitin, protecting against cancer and possibly heart disease.
 Cruciferous ( a family of mostly green-white vegetables) are cancer-fighting compounds called indoles and isothiocyanates.
Try to eat more: Arugula, bok choy, broccoflower, broccoli, cabbage, cauliflower, collard greens, kale, mustard greens, rutabaga, turnips, turnip greens, and watercress.
 Red Tomatoes, pink grapefruit, salsa, tomatoe-based juices, tomatoe-based pasta sauce, tomatoe soup, and watermelon are high in vitamin C and lycopene, a powerful antioxidant linked to protection from cancer and heart disease.
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Developing the strength to keep your elbows tight, aligned with the ribcage while lowering into a push up and keeping the body perfectly straight, takes practice. Once mastered, it is the platform to greater adventures such as this:
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