Vitamina B12 (todo lo que debes saber) - Cocina Vegan Fácil

or the dear family of easy

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cooking well this time it is a somewhat different video from the ones we do that every Monday and Friday we make recipes for all of you from the kitchen on this occasion they are in the part where I work where he edited where I am with you on social networks and on this occasion I am here because I want to talk to you about a very important topic, which is vitamin B12, but first let me give a little history for those who have entered this video for the first time and see us well.

It is a cooking channel where we tropical hoist or make the food that we generally eat Milanese hamburgers tacos al pastor etc. in a

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way and I say we make or go in plural because we are my mother and I my mother has practically been vegan all her life I have never seen the meat she never liked eggs she never liked milk so she has always made the stews in a tropicalized way or in a vegan way it has been provided to her throughout her life and so we are sharing it with you every Monday and every Friday I make the The part that is good is that I really like to cook those breads, so you can see us here every Monday and every Friday, but this time we are going to talk about vitamin B12 and I am convinced that all those myths and all those doubts that you had By the end of this video you will be experts in vitamin b12 what is vitamin b12 vitamin b12 is a water-soluble vitamin this means that it dissolves in liquid it is composed of a central atom of cobalt which is a metal because this is important because the cobalt gives the name to the vitamin cobalamin vitamin b12 is cova sheet cobalt that's where it comes from there are four forms of cobalamin the first is cyanocobalamin the second is hydroxy cobalamin the third is the metida as sheet and the fourth is a tongue twister that It's called shock and it's not a circus, but it's important to know because there are supplements that are sold on the market that some say are cobalamin and others say hydroxy cobalamin, others say methyl cobalamin and then you see it and say these link that It's not B12, it's confusing, well, they're all vitamin B12.

Now I have to tell you that little is still known about this, there aren't many people on the subject because vitamin B12 was just discovered as such in the middle of the last century, like in 1948. 1956 is just when they discovered this vitamin, so studies continue. This whole thing is already known to be divided into these four that I told you and they are all vitamin B12, where does it come from or how is this vitamin B12 formed? Well, the vitamin is neither animal nor vegetable. because we have the idea that this vitamin that is only produced in animals and not this vitamin is pure and fully bacterial, it is the bacteria that are responsible for making or producing this vitamin, how good is the bacteria in symbiosis with the roots of the plants?

They can produce this vitamin before, before the middle of the last century, it was very easily obtained because we ate in a more natural way because in the countryside it was very easy for cows to be grazing, for us to have sheep, to make them harvest and then that soil was full of bacteria. They are the ones that produced vitamin B12, so let's say that from the middle of the last century onwards we consumed it in abundance, that is, there was no problem, so it is not even seen, it was not even discovered, it was not until after certain symptoms that they began to study it. because there was the classic question, no, of a vegetarian girlfriend before his girlfriend, vegans, there have always been vegans and vegetarians, it's always more Pythagoras was a vegetarian, if not a vegan, and his Pythagorean school is also documented, and this has been going on for a long time, even before it was called vegetarianism.

It was called the Pythagorean diet after Pythagoras but now the food industry has taken care of making the lands no longer so fertile in this bacteria and that is why it is now difficult for us to consume it. Now let me tell you that this is not typical of the diet. vegan vegetarian also if you have the idea that it is meat products of animal origin that have a large amount of vitamin b12 and this is largely not true because for the same reason because before animals graze freely they ate freely so Just as we acquired vitamin B12 or these bacteria that synthesize it go into their bodies, but now with industrial farms, this has changed completely and radically because animals do not acquire vitamin B12 from the soil either, but rather they supplement their food because because The earth no longer contains this vitamin.

It practically no longer has it now. What is vitamin B12 for? What is it for? It helps us in the regeneration of the bone marrow with the generation of new healthy blood cells. It also participates in the creation of serotonin. Serotonin is a neurotransmitter substance that helps to improve the symptoms of depression, it also helps to maintain good cardiovascular health and together with vitamin B9, which is folic acid, it helps to maintain homocysteine ​​levels, which is the first and is one of the strong factors to have. cardiovascular problems also helps to keep the myelin layer or the protective layer of the nervous system in good condition.

This is, for example, the neurons have little cables that are the axons and these are as if it were a plastic with a plastic, act as an electrical account. If you cut the electrical plastic, then there is going to be a common thing, it's like a shock, he mentioned it as an electricity, not that it would be enough to make a short, so the myelin is that cable psss little plastic, let's say that myelin is made with fats, that's why the importance of fats Also, good fats such as omega 3, which are contained in flaxseed and chia, are very good to eat because they produce this myelin layer that keeps the entire nervous system in good condition.

B12 also participates in the production of red blood cells. which are responsible for transporting oxygen to the blood and of course to the cells, also DNA, RNA also synthesize better with this vitamin, so it is important during pregnancy to have a good level of vitamin B12 and then the next question It would be what symptoms can I have with a b12 deficiency if you feel fatigue dizziness like when you get up and you get very dizzy like that not necessarily that they lead to the deficiency but it could be problems with pale skin problems with concentration also difficulty breathing inflammation and redness of the tongue or gums that bleed could also be confusion as well as not knowing what of course depression depression is due to lack of serotonin loss of balance also tingling and numbness in feet and hands is also another symptom above all it starts like this If you have that little problem like tingling or insensitivity, it could also be a lack of vitamin B2 and anemia because it is also closely associated with anemia, so I know that there are people who are diagnosed with anemia and are given iron like my liver eats.

Carme eats I don't know what because I think it is a lack of iron and it really turns out to be a lack of vitamin B12. That leads us to the next question. It is only diet that is the only factor that can lead us to have a deficiency of vitamin B12 and the The answer is that no, frankly no, that is, they associate it a lot with veganism or vegetarianism but the truth is that no and I am going to explain to you, for example, if you take antacids or ulcer treatments, you could have vitamin B12, that can cause vitamin B12 not to be absorbed. absorb and you may have deficiencies and you take metformin that you use it a lot for diabetes or it is prescribed for alcoholism obviously alcoholism degenerates our liver and vitamin b12 is also stored there medicines for cancer treatment this is bad news for everyone the world but well, no way, especially in the offices if you drink more than four cups of coffee a day your b12 levels are a thousand or less if you had a weight reduction operation a gastric bypass if you suffer from indigestion heartburn or reflux over Everything, if you take omeprazole, it is almost certain that you have a very low level of vitamin B12.

If you suffer from blood sugar problems, that is, diabetes, if you also have Crohn's disease or if you suffer from celiac disease and gluten intolerance, then not only diet is all these all these points that I mentioned to you and such is that it was made in the USA that it can be transported all over the world in which it has been shown that about 30 or 40 percent of the population in the USA has deficiencies of this vitamin regardless of the diet, if you fall into any of these categories, then if we would recommend a v2 supplement, it is true that this vitamin is synthesized by human beings and we store it for a long time.

The reality is that, yes, we can store it for a long time. They are responsible for having their deposits so as not to lose this vitamin and it can last our body depending on it is not generalized but it could be three four five six or even more years of storage of this vitamin in our body but of course at some point these reserves will go Going down, the next question would then be whether products of animal origin are a good source of vitamin B12 and the truth is that not necessarily, as I told you at the beginning, products of animal origin now do not contain, like us, great sources of vitamin B12 are levels are many and low, that is why there is so much deficiency not only from the vegan or vegetarian diet but also from the omnivorous diet.

They should be very aware that they could have a deficiency of this vitamin and the next question would be, would you advise, that is, us, to consume products from animal origin to obtain vitamin B12 and the answer of course is that we do not recommend it in any way, really not for several reasons, one of them is that by consuming products of animal origin you would necessarily be ingesting saturated fats, which are terrible for our heart, for our arteries, for our entire body. Another big reason is that products of animal origin are the main causes of cancer and cardiovascular diseases in the world.

We don't just say it to say that this is endorsed or said by the IARC, which is the international cancer research agency of the WHO, that is, the world health organization. Apart from that, sausages, for example hams and sausages, have a low level of vitamin B12. Another reason is that animals in industrial farms are They give them a large amount of medicines because they keep them or they are in a precarious, unhealthy situation full of diseases, which of course cannot be like that for the profits of the companies and they need to medicate them. They constantly medicate them so that they are not sick and that medicine goes to end up in your body and not only medicines but also hormones, there are those who say don't do it, that's a myth, they don't inject animals with hormones, that's nothing more than a conspiracy, they can't beat you, for example, if it's impossible, it's a hormone from the company Monsanto. that is supplied to cows for milk, for example, and like that, there are countless other animals that supply them with hormones and those end up in our body as well, and as if that were not enough, another very important reason is that by consuming products of animal origin are part of the greatest cause of pollution in the air, land and water of the planet, so for that reason and for many other reasons, we do not recommend in any way that you acquire vitamin B12 from products of animal origin, so what is recommended to obtain this vitamin in these times and I say in these times because this is what I told you since the industrialization of our food, before there was no problem at all but well, times change, we let the food industry take charge of our diet and well, we lost Now we don't have to recover control and well, this vitamin B12 can be acquired through supplements, it could be in two ways, one through fortified foods that are healthier, for example, nutritional yeast is fortified with vitamin B12, it could be a good option There are some cereals that do not have much sugar, for example those with flex that do not have as much sugar are also fortified with B12 or look for foods that are more natural or healthier that have this vitamin and the other would be the supplements.

That is rather the one that we recommend because it is vitamin B12 as it is, yes, if it passes through anyone's hands, it is a vitamin B12 that goes directly to our body and then the next question would be but all yes, yes, how or yes or if I buy Vitamin B12 supplements are going to be more expensive than consuming products of animal origin and we are not going to give an example. The supplements are generally sold in bottles of 100 pills. It is the generality, let's say to see less or more and in quantities of micrograms from 500 micrograms to 1000 2000 or two thousand even more micrograms for each little pill that this bottle contains will cost approximately more or less an average of about 300 pesos which are so that we can make the conversion in all our currencies well about 15 dollars so if we talk about a example in which we have a bottle of 100 pills that cost us 300 pesos or 15 dollars, we would have to take a pill in normal states at an ideal moment in which we do not have a vitamin b12 deficiency we could take or should take a pill of one thousand micrograms each 15 days, this means that if the bottle has 100 pills and we need one a fortnight, the bottle will last four years if we carry it.The money, the monthly expense will be six pesos, which is 30 cents of a dollar, it costs us to supplement each month.

There is no product of animal origin that costs that much, none that has the amount of vitamin B12 that a little pill has, because because the pill has a thousand micrograms and the food of animal origin has one microgram point 5 or at most 1.5 micrograms this has a thousand micrograms and we already have a slight deficiency of vitamin B12 the recommendation would be to take a pill of a thousand micrograms a week and we have a certain deficiency let's say and then We can now take one every 15 days and if your condition already has a more serious symptom, yes, yes, your b12 levels have gone all the way down.

If there is no more, then and you have these problems of numb feet, a medium-severe anemia, and depression. If you have already been detected, this is easy. All you have to do is take one thousand micrograms of pill a day for three weeks. Once it is regularized, you can take one every fifteen days. This is where what we said at the beginning comes because you are going to search on the internet. and you will find or in some supplement places you will find that vitamin b12 is found as cyanocobalamin as hydroxy cobalamin or even as methyl cobalamin that is already synthesized but you could also find it so any of these are vitamin b12 anyone can buy it The one we would recommend is glass, no longer as a sheet, it is the cheapest and the vitamin b12 is all vitamin b12, it is the same.

Another question that would arise would then be the vitamin b12 or cobalamin that comes in the supplements, they get it from animals, that is, it had to die. some animal or they had to sacrifice or they had to do something to the animal to get the vitamin b12 out of it and put it in those supplements not at all not why because we already said that it is from the bacteria so in a laboratory the bacteria arrive they do their checkup their little card and They go to work there and that is where they begin to create vitamin B12.

There are practically two bacteria that do this or those that use vitamin B12, one of which is pseudomonas p 3. I don't know if her parents didn't want her or because they didn't like her. They gave that name but well that's what it's called and the other one is the bacteria propionibacterium gen yes this one is more bombastic no but well those two are the ones that go to work every day and start manufacturing this vitamin b12 that is put in supplements and It is the one we buy, there is no animal that has to suffer for these supplements, what amount of vitamin B12 do I need per day for infants for babies for babies point 0 5 micrograms for children from 2 to 10 years old 1.5 micrograms for adults men and women 2 micrograms and for pregnant or lactating women, as there are already 2, it is with them and the baby 2.5 micrograms per day, which is very little, very little.

You see that if we are talking about supplements, they have a thousand micrograms, 2000 micrograms, we require 2,252 micrograms per day, but then They will say why a 1,000 microgram pill and this is because the cells, as I told them, enter a herd of bacteria like this and then they say, let's look at the cells, the mitochondria say, let's see, let's see, don't let them clump up, don't make them ball up, come in here. and we are going to select the ones, then one goes there, others are lost, others went to get votes, I don't know where, and then there are few that remain, so that amount of vitamin B12 is assimilated, they are assimilated, synthesizing less and less and less and less. less then if we require, for example, 2.5, what would be necessary would be to supplement, known as double or triple so that we can be sure that we are having the necessary amount and this is where the phrase of better than more and not less is applied and that gives us leads to another question which would be but there would be no problem there would not be an overdose there would not be vitamin b12 poisoning from so much that we take 1,000 micrograms and the answer is no because thousands of studies have been done in which there have been no overdoses no poisoning of this vitamin because among them they made it I no longer eat mine and then they say ok the mitochondria the cells say and here and there you come in you are going to be part of our team we are going to work together and all the leftovers They have been the big winners of a ticket to a water park, here are your tickets and let's go, they come out through the urine, they go away in a thread, nothing else.

What the mitochondria need are the ones that are false here, because it stays and distributes it to the cells and to The plasma would then need to be supplemented with the other vitamins of the B complex, the 199 vitamin, which is folic acid, and B3, B2, not with any of them, only B12, because we acquire the rest from all the vegetables and grains and from all this great diet. There is no other vitamin that we need with the diet we eat. To those who talk about vitamin D, but that is another topic and has nothing to do with this one, but we do not need supplements and the other question would be, where can I get these supplements?

Well, there are countries. where they are easily available and there are countries where they are not so much, for example here in Mexico, if we go to a pharmacy, they generally sell us in the complex, you see that there are already several B vitamins along with B12, it is advisable to buy them online, there are safe places, especially so The sale of vitamins that are sent by mail have a cost of between 200 and 300 pesos, the ones I told you are 1,000 micrograms, 2,000 micrograms, 2,500 micrograms, there are 500 micrograms, any of them, I would recommend 1,000 micrograms per dose. I told you about one every 15 days, there would be no problem and that would basically be all.

If you have any extra questions or if there are several of them, I will throw in another video explaining or answering those questions. If there are few, we will answer them here in the comments that we do here we have been with this diet for nine years and before we did not actually eat because practically meat was more dairy products that have very little very little vitamin b12 and nine years of not consuming any products of animal origin and we really have not had until now a deficiency as such but the recommendation is whether to use a supplement if you are eating a vegetarian or vegan vegetarian diet also because dairy products do not contain almost any vitamin but if you eat these foods I recommend that you use the supplements, it is not like an alert that they buy Right now, don't worry about Asia alarms, but it is a video that we have to make because we want to offer you all the best in health and this is part of what we also have to talk to you about and tell you if you have just started with this diet.

You don't have any problem, you probably have good levels of B12, but you can buy it if you've been there for a year or two and you haven't implemented it, and you can't get it. There's not that much of a problem, maybe you're a person who doesn't even follow a vegan or vegetarian diet and you have the symptoms that we mentioned before numbness in the foot certain anemia because then the doctors can't figure it out they want to give you iron from two sides they think you have a neuro neuralgic problem that has its problem because I don't know about teeth when it comes to teeth gums and generally it is because of my lack of vitamin B12, which we never think about, so whether we are vegetarians, we are vegetarians, vegans, omnivores, the ideal would be to supplement the real ones because even meat and animal products do not contain the amounts of B12 that a long time ago and Well, this was all about vitamin B12.

We hope that this important information has been useful to you. Well, you know, we have recipes every Monday and every Friday. We have delicious recipes to look forward to, and then share this video with all the people who have questions about this vitamin. about diet or even about some problems or illnesses that they have and that they do not know what is happening to them, it could be due to a lack of this vitamin regardless of the diet and well, see you in the next recipe video which is on Monday