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Vitamin B12 Food Source

Vitamin B12 Food Source

Vitamin B12 is a truly exceptional vitamin, unique even among all the other B vitamins present in nature.

The reason for this uniqueness lies in the fact that only smaller amounts of this vitamin is required and the body already makes full use of it. For instance, ten micrograms of B12 spread over a day seems to be able to provide adequate supply for the body to use.


Vitamin B12 is also called cobalamin owing to the fact that it contains the metal, cobalt. The main benefit of vitamin B12 appears to be promoting and maintaining the normal function of healthy nerve cells and red blood cells. Vitamin B12 is also needed to help make DNA, the genetic material in all cells.


Vitamin B12 is bound to the protein in food so the most likely vitamin B12 food sources are foods rich in proteins and amino acids, which are the building blocks of proteins. When you consume vitamin B12 food sources, the vitamin is released from the food through a reaction caused by the hydrochloric acid released by the stomach. During digestion and once it is released from the vitamin B12 food sources, the vitamin combines with a substance called gastric intrinsic factor (IF). This complex can then be absorbed by the intestinal tract.


What other foods contain vitamin B12?

Specific examples of vitamin B12 food sources include animal foods such as fish, meat, poultry, eggs, milk, and milk products. Another good vitamin B12 food source is fortified breakfast cereals, which is a particularly valuable source of vitamin B12 for vegetarians. Because plants and vegetables can never be considered as vitamin B12 food sources, vegetarians stand more chance of suffering from deficiency of this vitamin. To compensate for the loss, vitamin B12 food sources fortified with the vitamin are made available for them.


Other vitamin B12 food sources are mollusks and clams (mixed species, cooked). Three ounces of these contain as much as 84.1 micrograms of vitamin B12, equivalent to 1400 Daily Value (DV).


One slice of braised liver or beef is also a good vitamin B12 food source, containing as much as 47.9 micrograms of vitamin B12, equivalent to 780 DV. Trout, rainbow, salmon, sockeye, and fortified breakfast cereals have vitamin B12 ranging from 6.0 to 2.4 micrograms.


Even fast food, such as cheeseburger and taco, contains a good amount of vitamin B12. And yogurt, haddock, tuna, milk, pork, egg, American pasteurized cheese food, and chicken contain vitamin B12 as well.


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7 Positions for Meditation


7 Positions for Meditation

During the ancient times until now, people practice meditation because of its provided advantages. In all this time a view positions for meditation are developed. Here I show the most used ones. Incorporating meditation as part of your daily life can make a big difference regarding your attitude and perception in life. But because meditation is a procedure, it involves several steps as well as postures when doing it.


1. Cross legged posture.

Various spiritual traditions and meditation teachers suggest or prescribe various meditation physical postures. One of the most popular postures is the cross legged position which includes the lotus position. It is taught in most meditative traditions that the spinal cord must be kept straight. So, slouching is not a good idea. This is because, when you sit straight, it encourages good circulation of what they call as spiritual energy, which is the life force and vital breath.


2. Seated posture.

You can sit on the chair with his or her bare feet, as what the New Thought is teaching. In Orthodox Christianity method, you can sit on the stool. You sit up keeping your back straight holding the spine and head in alignment without leaning and the thighs are parallel to the floor. The hands are rested comfortably on the arm’s chair or on the knees.


3. In the kneeling posture,

you kneel with both knees on the floor keeping your buttocks resting on your toes and heels which are almost touching. The hands rest on your thighs.


4. Lying down posture

also known as corpse posture or savasna in yoga. You rest on the carpet keeping your legs straight and relaxed. Nevertheless, this is not used more often since it mimics the natural posture of sleeping. You can sometimes fall asleep. This is effective in reducing stress rather than a meditation.


5. Incorporating mudras or hand gestures.

There is a theological meaning behind these gestures. Based on Yogic philosophy, these can affect consciousness. One example is the common hand-position of the Buddhist. The right hand rests on the top of the left hand with touching thumbs similar to the begging bowl of Buddha.


6. While in Theravada Buddhism, you are walking in mindfulness.

In Sukhothai, Thailand, walking meditation of the monks is called bas-relief. Walking in mindfulness can bring you somewhere


7. Incorporating various repetitive activities in stillness such as humming, chanting,

or deep breathing to help in inducing a state of meditation. The Soto Zen practitioners do their meditation in front of a wall with open eyes. However, most mediation schools are assuming that the eyes are half-open or closed.

The duration and frequency of meditation also vary. There are nuns and monks who vow for a lifetime meditation. In our day to day life however, the broadly accepted duration is 20 or 30 minutes. This length may increase as the process goes on as you reveal more and better experience. To obtain the benefits of meditation, it is advisable to follow the advices and instructions of a spiritual teacher. Most habits work when you practice daily. But do not feel guilty when you fail to do so, what is the complete opposite of what we are trying to accomplish. Sometimes, you complain about your knees especially during a kneeling meditation on or sitting with legs crossed.

Keep in mind that perseverance and acceptance are needed to become successful in any skill. This can help you during prolonged hours of meditation and increase focus on your everyday live.

So, which one works for you? Tell us in the comments below.

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Vitamin B12 Side Effects

Vitamin B12 Side Effects
The largest and most complex of all the vitamins, Vitamin B12 is considered unique among all vitamins since it the only one that contains a metal ion, called cobalt. Because of this, compounds that have B12 activity are sometimes called cobalamin.

The forms of vitamin B12 used in the human body are methylcobalamin and 5-deoxyadenosyl cobalamin. These are also the two forms of cobalamin that cyanocobalamin, common in most vitamin B12 supplements, is converted to.

How does Vitamin B12 function?

The enzyme, methionine synthase is dependent on folate and for this reason, its enzymatic function require methylcobalamin. Methionine synthase, for its part, is also required in the synthesis of several important substances found in the human body, specifically amino acids and methionine. Both these substances work in a number of sites within the DNA and RNA (2) of the cell. Because of this, scientists believe that vitamin B12 may play an important role in cancer prevention and decreasing the risk of cardiovascular diseases.

Vitamin B12 Side Effects

There has never been any toxic or adverse vitamin B12 side effects associated with large intakes of the vitamin. Whether from food or supplements vitamin B12 side effects are nonexistent in healthy people. In fact, doses as high as 1mg (1000 mcg) daily by mouth or 1 mg monthly by intramuscular (IM) injection have been used to treat patients with pernicious anemia and not a single one of them ever complained of significant vitamin B12 side effects.

The reason behind the low level of toxicity or vitamin B12 side effect may have to do with the fact that the body can only absorb small amounts of vitamin B12, even if taken in large doses. Because of this low risk of vitamin B12 side effects, no tolerable upper intake level (UL) was set by the Food and Nutrition Board in 1998 when the RDA was revised.

As far as drug interactions are concerned, or vitamin B12 side effects when taken in conjunction with other drugs, only a few number of drugs can affect the vitamin intake, but only as far as the rate of absorption is concerned. One vitamin B12 side effect seems to be that when the vitamin is taken with proton pump inhibitors, such as omeprazole and lasoprazole which are used for therapy of Zollinger-Ellison syndrome and gastroesophageal reflux disease (GERD), stomach acid secretion required for the release of vitamin B12 from food decrease.

Another such drug that has vitamin B12 side effect is nitrous oxide. The drug is commonly used anesthetic and it inhibits both vitamin B12 dependent enzymes. It can also produce many of the clinical features of vitamin B12 deficiency, such as megaloblastic anemia or neuropathy. But other than that, there are no known vitamin B12 side effects that are adverse enough to cause undue alarm.

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Meditation technique for a beginner

Beginner Meditation

Beginner Meditation
In the fast and busy pace of life, we tend to lose focus on the more simple things. And because of the self inflicted needs that we are trying to meet, we tend to neglect the importance of peace of mind. The lack of his quietness  makes a person feel overwhelmed , exhausted and unfulfilled no matter how much goals are achieved. This is the primary concern of meditation. It allows the person to watch the flow of his thoughts as he retires to the dictates of his senses. And more significantly, it provides new energy in the monotony of the daily routine.

Meditation is something that can not hurt be one of your daily habits. In its simplest form, there is satisfaction and renewal of your mind to a more vigorous and active one. With the little time that meditation requires, you learn more about yourself. This understanding can even lead you to promising achievements especially in the field of socialization. While you learn to focus and concentrate, meditation gives a clearer sense of direction.

For staring meditators, here is a simple meditation technique that will nurture your consciousness to the realms that go beyond the scientific domain. This is the way out to convolution and exhaustion.

The first step in this meditation technique for a beginner is to find a quiet and comfortable place to reflect on. Sit in a comfortable position. You can cross-leg in a carpet or sit in a chair. The exact position of meditation doesn’t matter, as long as this makes you feel relaxed and focused. Then gently close your eyes. This is an essential technique of shutting yourself from the world. Closing the eyes directs the attention to the internal awareness, the main goal of meditation. It is because the sense of seeing greatly consumes the energy which in turn takes away the sense of focus. In other techniques, there are also open-eyed meditations. However, the efficacy of those can be low compared to closed-eyed meditations.

Relax. This is another important factor when meditating. Watch the space and the darkness. Put your attention to the flow of your thoughts that passes your mind. Watch how these thoughts rise and fall. This time, your subconscious becomes more vibrant and aware.

Repeat the mantra. This will keep you focused. An effective mantra that goes along the internal consciousness is the Sanskrit Sloka, amaram hum madhuram hum. This means “I am immortal, I am blissful”. The space which you are looking into is reigned by the Knower. The Knower of the space is characterized by immortality and bliss.

After the meditation, rub your two hands and give warmth to your face. This will help you return to your other activities. Do this meditation for at least ten minutes, twice a day. Preferably, at the start and in the end of the day recharge your spirit through meditation. This is also helpful to alleviate your worries and get you ready to more challenges of life. If you practice process of meditation on a regular base, observe how it changes your life, perception and feeling of purpose.

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Cause of Vitamin B12 Deficiency

As we were looking to the symptoms of vitamin B12 deficiency in last weeks Health post, this week we focus on the cause of vitamin B12 deficiency.

A common problem, vitamin B12 deficiency affects the general population, especially the elderly. There are two types of sufferers from vitamin B12 deficiency. The first group is comprised of asymptomatic vitamin B12 deficiency and the other one is composed of hematologic vitamin B12 deficiency.


Vitamin B12 is a required nutrient and lack or deficiency of this vitamin may lead to serious impairment of normal bodily functions. Vitamin B12 is primarily obtained from animal proteins like red meat, poultry, fish, eggs, and dairy. Plants and vegetables do not contain vitamin B12, unless they have been contaminated by soil microorganisms, so plants and vegetables are not considered as consistent sources of the vitamin. Ovolactovegetarians and lactovegetarians can get adequate cobalamin, or vitamin B12, but strict vegetarians or vegans risk deficiency.


The body’s method of absorbing vitamin B12 from foods is complex. And that is why a defect in the absorption process can become a cause of vitamin B12 deficiency. Often, the absorption of vitamin B12 occurs in the stomach where the release gastric acid and pepsin help release cobalamin from animal proteins. Vitamin B12 absorption may also occur in the mouth where it binds preferentially to salivary R protein.

Pancreatic enzymes and an alkaline pH may also react with vitamin B12 and contribute to its rate of absorption. These two compounds digest the R protein-cobalamin complex but before it is absorbed, vitamin B12 first binds to intrinsic factor (IF) to form an IF-cobalamin complex.

Conditions that Affect Absorption

One cause of vitamin B12 deficiency is certain medical conditions that affect vitamin B12 absorption. These conditions include low consumption of vitamin B12 because of eating foods that lack vitamin B12. The cause of this vitamin B12 deficiency is veganism, or those strict vegetarians that eat only plants and vegetables that do not contain any cobalamin.

The failure to digest food protein is also a leading cause of vitamin B12 deficiency. This may be caused by the decreased release of gastric acid, which is in turn caused by an underlying health condition.

As briefly mentioned earlier, absorption of vitamin B12 by the body is accomplished when all the factors ?that is, the compounds necessary are present. Vitamin B12 combined with salivary R protein need to bind with intrinsic factors in the small intestine in order for the vitamin to be properly absorbed. If there are no intrinsic factors, then absorption fails and thus, this shortage of a vital compound can be a cause of vitamin B12 deficiency. Conditions that lead to absence of intrinsic factor include pernicious anemia and gastrectomy.

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Meditation for Stress Relief

Meditation for Stress Relief The word “meditation” simply means to be in a continuous state of contemplation, or think about an action or event. Everyone experiences different forms of stress. Some are stressed by job pressures, relationships, children, and most commonly, finances. Taking time every day to meditate, in the way that works best for you, to relieve the stress you’re experiencing. Worrying about a difficult situation will not solve the problem, and will not take away the upsetting emotions you’re experiencing.

You may find it ridiculous to take time for meditation when you already have a busy schedule. However, meditation will make you calm enough to relax and talk about the situation that is bothering you so that you can come up with a solution. Sitting in a warm bubble bath is an ideal way to meditate. If you don’t have time for a bubble bath right away, go outside for a few minutes and take a deep breath or two to clear your head. Bath time can be reserved for when you have an hour or so to meditate.

If your children are causing you stress, breathing exercises can be helpful, as it can be easy to get upset when children are hyperactive. Allow your kids to go outside to play or watch a movie so that you can get your thoughts together and calm your nerves. Breathe in and out, slowly, and think about the choices you have to remedy the situation that is upsetting you. When you’re caring for children, as well as maintaining a job and a relationship, meditation is practically a must.

Find a method of meditation that works for you. Even if you can only meditate for a few minutes, those are minutes you can spend stress-free. If you don’t want to search the Internet to find relaxation techniques, search for material at your local library. The library is quiet and relaxing, so you can easily find a few books that will offer you with valuable information about meditation.

It’s also a good idea to take notes on the meditation books you read. Check out the books that talk about different methods of meditation, and write down the passages or interests that you find most interesting. Even if you start your meditation practice with learning how to accomplish peace of mind, you’re making a step in the right direction. After you have peace of mind, you can start working on the things that have left you with negative feelings and emptiness. Keep in mind that you can have the life you desire if you learn how to properly meditate. You can find your life’s fulfillment and be a positive influence in the lives of others who are also dealing with life’s pressures.

Whether you relax and meditate through books, tapes or exercises, you’ll discover that when your life is stress-free, your mind is free to come up with solutions to stressful problems. You can search online for helpful meditation tapes. This will help you not to feel miserable inside day after day. Meditation will also help you find your purpose.

Remember you’re using your thoughts as a means to meditate, so you’ll need to clear your mind of all negative thoughts and feelings. This will help you to make improvements to your life and set positive goals for yourself. Taking time to relax and think about the events in your life, you’ll be at ease enough to meditate and find solutions to challenges in your life.

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Vitamin B12 Deficiency Symptoms

Vitamine B12 deficiency
Today in our journey into the nitty-gritty of Vitamin B12 the focus will be on vitamin B12 deficiency symptoms.

The Institute of Medicine of the National Academy of Sciences is the one who set the recommendations for vitamin B12 intake, which they provide in the Dietary Reference Intakes (DRIs). Two national surveys, the National Health and Nutrition Examination Survey (NHANES III-1998-94) and the Continuing Survey of Food Intakes by Individuals (CSFII 1994-96) have been conducted to find out how many children and adults in the United States are taking the recommended amount of vitamin B12 and are exhibiting vitamin B12 deficiency symptoms. The results show that most children and adults consume the recommended amount; however, vitamin B12 deficiency symptoms may still occur.

Vitamin B12 deficiency symptoms are manifest not because people are taking less vitamin B12 than recommended. Rather, the reason lies in the fact some individuals showing vitamin B12 deficiency symptoms are unable to absorb vitamin B12 from food. Strict vegetarians are also at risk of displaying vitamin B12 deficiency symptoms since they do not consume any animal foods which are rich sources of the vitamin.

It is the constant observation of scientists and researchers alike that most people who develop vitamin B12 deficiency symptoms are those who have an underlying stomach or intestinal disorder. These two conditions seem to limit the absorption of vitamin B12, leading to a deficiency.

Vitamin B12 is often released from foods and supplements through stomach acid secretion. If there is a problem with this bodily function, then it naturally results to lower rate of vitamin B12 absorption. Sometimes, the only symptom of these intestinal disorders is subtly reduced functioning of the cognitive part of the brain, resulting from early B12 deficiency. Anemia and dementia follow later.

The Character Signs, Symptoms, and Health Problems

Vitamin B12 deficiency can be detected by the following signs, symptoms, and health problems:

1. Incontinence/weak bladder
2. Chronic Fatigue
3. Weight Loss
4. Shortness of Breath
5. Tingling in Fingers and Toes
6. Forgetfulness and Confusion
7. Psychosis and Hallucinations
8. Tremors
9. Depression

The neurological symptoms often happen after a prolonged vitamin B12 deficiency and can be confused with other disease such as Gullian-Barre Syndrome, Multiple Sclerosis, Alzheimer’s, Parkinson’s Disease and Amyotrophic lateral sclerosis (ALS). There are several tests that can be performed to diagnose a B12 deficiency and in turn rule out any other health problems. It is important to eat foods rich in B12 or to incorporate supplements of B12 into daily life to avoid health problems.

There may also be neurological changes associated with the deficiency, such as numbness and tingling in the hands and feet

Additional vitamin B12 deficiency symptoms are difficulty in maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue

For infants, the signs of vitamin B12 deficiency include failure to thrive, movement disorders, delayed development, and megaloblastic anemia.

A good number of these vitamin B12 deficiency symptoms are general and, therefore, may only be results of a variety of medical conditions, not just vitamin B12 deficiency. Thus, it is important to have a doctor evaluate these symptoms first before jumping to conclusions. Appropriate medical care should be followed.

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Bookkeeping Basics

Most people probably think of bookkeeping and accounting as the same thing, but bookkeeping is really one function of accounting, while accounting encompasses many functions involved in managing the financial affairs of a business. Accountants prepare reports based, in part, on the work of bookkeepers. Today we see just the bookkeeping basics of this accounting phenomenon

Bookkeepers perform all manner of record-keeping tasks. Some of them include the following:

-They prepare what are referred to as source documents for all the operations of a business – the buying, selling, transferring, paying and collecting. The documents include papers such as purchase orders, invoices, credit card slips, time cards, time sheets and expense reports. Bookkeepers also determine and enter in the source documents what are called the financial effects of the transactions and other business events. Those include paying the employees, making sales, borrowing money or buying products or raw materials for production.

-Bookkeepers also make entries of the financial effects into journals and accounts. These are two different things. A journal is the record of transactions in chronological order. An accounts is a separate record, or page for each asset and each liability. One transaction can affect several accounts.

-Bookkeepers prepare reports at the end of specific period of time, such as daily, weekly, monthly, quarterly or annually. To do this, all the accounts need to be up to date. Inventory records must be updated and the reports checked and double-checked to ensure that they’re as error-free as possible.

-The bookkeepers also compile complete listings of all accounts. This is called the adjusted trial balance. While a small business may have a hundred or so accounts, very large businesses can have more than 10,000 accounts.

-The final step is for the bookkeeper to close the books, which means bringing all the bookkeeping for a fiscal year to a close and summarized.

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Meditation Basics the book is coming

Meditation for beginners

As mentioned this month I’ll be launching a book about Meditation basics. It is expected to show it self on Monday 26th of August.
If you want to be the first to know, please fill in your mail address in the sidebar to the left.

A short glimpse of what the book will cover:

• Discover the stages of the mind.

• Learn the benefits of meditation.

• Find out what meditation will do for you.

• Discover the different types of meditation.

• Learn how sleep plays a role.

• Discover what happens during meditation.

• Finding the right location.

• Discover how to get yourself ready for meditation.

• Learn the elements required for meditation.

• Discover the activities for meditation.

• Learn what affect your attitude has.

• Discover what simple meditation consists of.

• Learn about all of the benefits that meditation can provide.

• Plus much MUCH More!

So fill in you email address to the left and press the ‘keep me informed’ button.

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What Are The Origins of Meditation?

Origin_of _Meditation
Meditation is something that has been around for ages literally. Even though there are no documented records for proof of the exact date, a lot of ancient civilizations did become known for being practitioners of the art of meditation that is practiced today by so many. So where are the origins of meditation?

India is mainly the most prominent of all countries, which is known for being the user of meditation, more so as a organized practice. For several centuries, there have been a number of Hindi scholars that have written about the subject of meditation, and what they have written on did range from exactly how to do it to the benefits that go along with it. Two of the very best known of all Hindi texts on meditation were no other than the Vedas and the Yogas Sutras by Patanjali.

However, without a doubt, it cannot be disputed that one of the most influential of all people in the world of meditation is no other than Siddharta Gautama. Siddharta Gautama was also known by the name of Buddha. During the period of 500 BC, he was able to achieve great enlightenment by practicing meditation, and his influence spread greatly over Asia and the rest of the world.

It’s very true that the East had been practicing the art of meditation long before the West did, and the West didn’t pick up on meditation, until a long while later. It wasn’t until the middle of the twentieth century when the Western World did adopt meditation and make it popular as a practice in their lives.

Today, there are tons of meditation centers, as well as organizations popping up all over the West. Meditation is something that has successfully intertwined itself with lots of religious practices. However, in the West, these meditation centers and organizations don’t have that spiritual aspect at all, something which is very sad. Westerners do tend to put their focus on the health benefits more so than anything else. This is because of the fast paced reality of the world today.

Nonetheless, even though there is a loss from the spiritual side of meditation, it is still highly recognized for its rewards where people’s mental health well being is concerned. This is, and still manages to be, one of the top aspects when it comes to meditation.

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