Vitamin B12 Deficiency Prevents Your Body

You need vitamin B12 to produce blood cells and for your nervous system (which controls pretty much everything) to function properly. In order for the body to use vitamin B12, the vitamin must bind to a protein substance called intrinsic factor, which is produced in the lining of the stomach.

A true dietary deficiency is rare, as most of us get plenty of vitamin B12 in our diets. Very high levels of vitamin B12 are found in foods like liver, clams, and other mollusks, but beef, fish, and fortified breakfast cereals are also good sources of the complex vitamin. 

“The body only needs a small amount,” explains Paul Thomas, EdD, RD, a dietitian and scientific consultant with the National Institutes of Health’s Office of Dietary Supplements. Yet most Americans consume four to five micrograms a day [of vitamin B12] — "and we only need two to three,” says Elizabeth Pash Penniman, MS, RD, LD, a dietitian with the Cleveland Clinic in Ohio. "Our body can store several years’ worth of B12.” 

Vitamin B12: Who’s At Risk for Deficiency?
As we age, the lining of the stomach produces less intrinsic factor, which can greatly reduce the body’s absorption of vitamin B12. Also, those who follow a strict vegan diet with no animal products may be at risk for developing a vitamin deficiency.
Others at risk include people with certain medical conditions that do not permit sufficient vitamin B12 absorption, such as:

• Pernicious anemia
• Crohn’s disease
• Fish tapeworm infection

Vitamin B12: Recognizing Signs of Vitamin Deficiency
The primary symptom of a vitamin B12 deficiency is a sore, red tongue. However, there are a number of other symptoms, including:

• Fatigue
• Loss of appetite
• Decreased sense of vibration
• Numbness or tingling in the hands and feet
• Sore mouth and tongue
• Weakness
• Anemia
• Poor memory, confusion, and depression in advanced cases

“If you have the signs or symptoms, I would recommend getting a blood test,” says Penniman. A blood test can usually determine the specific cause of your symptoms, many of which may be seen in other conditions, including folate deficiency.

Vitamin B12: Preventing Vitamin Deficiency
Prevention is important for people of all ages, as a deficiency can lead to anemia and, in some cases, irreversible damage to the nervous system. The most common treatment is B12 supplements given either orally or by injection, and it is generally effective.

Because we produce less intrinsic factor as we age, taking an oral supplement is recommended for people over the age of 60.
Vegans and vegetarians should also consider taking B12 supplement, either orally or by injection. “B12 comes from animal sources, so if you’re a complete vegan you should be taking a B12 vitamin supplement because you could become anemic,” Penniman says, “and so could your child if you’re a nursing mother.”
If you’re concerned that you might be at risk of a vitamin B12 deficiency, talk to your doctor about how to include more B12-rich foods in your diet and whether a supplement is right for you.

Good Sources of Potassium

Potassium is a mineral that most of us get every day through the foods we regularly eat — and that's a good thing. "Potassium is a mineral necessary for good health," explains Alexa Schmitt, a clinical nutritionist at Massachusetts General Hospital. "It aids in maintaining heart health by helping to regulate the fluid balance in the body." 

Potassium is classified as an electrolyte, which means that it carries an electric charge in your body. The body needs balanced amounts of electrolytes — including potassium, sodium, magnesium, and others — to keep the blood chemistry at the right levels so that your body can function at its best. Potassium also helps your body put the protein you eat to work, building muscle, bones, and other cells. 

Who Needs to Pay Attention to Potassium?
Even though potassium helps our bodies in many ways, Schmitt says she cannot simply make a blanket recommendation about eating more potassium. That's because different people need different amounts of potassium, depending on their overall health.
So who needs to watch their potassium intake?

• People with kidney disease are at risk of having too much potassium in the blood. They tend to retain potassium because their kidneys don't get rid of extra potassium as normal kidneys would. Hyperkalemia, or high levels of potassium in the blood, can be caused by a number of things (including certain medications and hormonal deficiencies), but kidney disease is the most common culprit. High levels of potassium can lead to irregular heartbeats. Therefore, your doctor may periodically check your potassium levels, especially if you have kidney disease.
• People with high blood pressure are at increased risk for having low potassium levels (hypokalemia) because some high blood pressure medications can deplete potassium levels in the blood. Other conditions that can cause low potassium include vomiting, diarrhea, and eating disorders. Certain laxatives and diuretics have been found to cause low potassium as well. Low potassium is characterized by weakness, fatigue, constipation, and muscle cramps. If your potassium level becomes too low, it can also affect your heartbeat. Talk with your doctor about monitoring your potassium levels if you take high blood pressure medication or have a condition that may cause low potassium.

Foods High in Potassium
Though a lot of people associate bananas with potassium, there are a number of other foods that are high in potassium, which Schmitt defines as having at least 350 milligrams of potassium per serving.

In addition to bananas, Schmitt’s high-potassium food favorites include dried apricots, cantaloupe, beets, figs, honeydew melon, and orange juice. "Cantaloupe and honeydew are great [for potassium] because people tend to eat more cantaloupe in one sitting than they would bananas or dried apricots,” she says. Other foods that are high in potassium include potatoes (with the skin on), soy products, dairy products, and meats.
Many of us already enjoy foods that are high in potassium, but if you’re worried about your potassium intake because of conditions such as high blood pressure or kidney disease, talk to your doctor or see a nutritionist. They can help you plan a healthy diet.

Say No to Soda, Yes to Healthy Drinks

Sodas are sweet, sparkling and tasty — but don't confuse them with a healthy drink. Doctors have discovered a ton of health risks connected with drinking soda pop. Worse, you're robbing yourself of a healthy drink alternative brimming with needed vitamins and minerals every time you chug down a soft drink. 

"If you're choosing a soda, chances are you aren't choosing a healthy beverage," says Keri M. Gans, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. There are a number of healthy drink choices you can make instead.

Why Say No to Soda?

• Soda is truly worthless to your body. "In my opinion, there's really one major reason to not drink soda," Gans says. "It has absolutely no nutritional value. Soda is filled with sugar and calories and nothing else." Even diet sodas — low to no calories and sugar — don’t have any redeeming virtues, nutritionally. Healthy drinks, on the other hand, have vitamins and minerals the body can use. Even plain water can rehydrate your body without adding extra calories to your diet.
• Sugary sodas contribute to obesity and diabetes. Soda is loaded with high-fructose corn syrup, a sweetener that has been linked to obesity. Soda consumption also has been linked to the development of type 2 diabetes, both due to its sugar content and its effects on the body's hormones. And diet soda? It may not be any better. At least one study has linked artificial sweeteners, such as those used in diet sodas, to increased appetite, greater difficulty losing weight, and a harder time maintaining weight loss.
• Soda damages your teeth. The sugar in soda coats your teeth, combining with bacteria in your mouth to form acid. Both regular and diet soda also contain carbolic acid through carbonation. These acids work to weaken tooth enamel, causing cavities and tooth decay.
• Drinking soda can weaken your bones. Most sodas contain phosphorous and caffeine, agents that are believed to contribute to osteoporosis. Experts also worry that people consume soda in place of milk or other healthy drinks, depriving the bones of calcium.
• Soda can harm your major organs. Research has demonstrated that increased soft drink consumption may be linked to chronic kidney disease, development of metabolic syndrome (a group of symptoms that add up to increased heart risk), and fatty liver, a chronic liver disease.

Healthy Drink Alternatives
Luckily, there are limitless options when choosing a healthy drink over a soda pop. Some soda alternatives include:

• Water. It is the ultimate healthy drink. "It's free in every sense of the word," Gans says. "It has no calories and it comes straight from your tap."
• Fruit juice. Gans urges you not to drink straight fruit juice, which contains a lot of sugar. "Drink some seltzer with a splash of juice for a little flavoring," she says. "Rather than drinking juice, eat a piece of whole fruit. You're also getting the fiber in the fruit."
• Milk. This is another essential healthy drink, particularly for kids. "An 8-ounce glass of nonfat milk has 80 calories and nine essential nutrients," Gans says. "You get a lot of bang for your buck."
• Tea. Whatever teas you prefer — green, black, herbal — they all have been shown to contain high levels of antioxidants, which are believed to protect the body from damage.
• Powdered drink mixes. They contain no tooth-rotting carbonation, and come in sugar-free varieties. They give your sweet tooth a fix without harming your overall nutrition.

And remember that you can always cut up some fresh fruit and pop a little into a tall glass of water for an extra flavor kick. Choosing healthy drinks over soda: Give it a try. Your body will thank you.