Please, Please, Please Get Your B-12

Vegetarians and vegans, please take this seriously. You must have a a reliable source of vitamin B-12. I have written about this before on this blog, but I think it's important enough to repeat it. I talked to someone a few days ago who said that when she first became a vegan, she did not take a source of vitamin B-12, and as a result, she now has some permanent eye problems.

Humans and non-human animals do not produce B-12 in their bodies. Vitamin B-12 is produced by bacteria. The bacteria are on vegetation which animals eat. When we humans wash our food, which is a good thing, we wash off the bacteria. It is believed that our early ancestors weren’t so fastidious about washing their food, so they got enough B-12. I’m not suggesting that you eat dirt. In the modern world, we need to supplement B-12.

The following is excerpted from a summary of the preliminary results of the Vegan Health Study, which is being conducted by the Institute of Nutrition Education and Research, Michael A. Klapper, M.D., Director. For the complete summary, I strongly urge you to go to www.veganhealthstudy.org/ClinicalSummary.html :

The Vegan Health Study confirms numerous other studies that vegans who do not supplement their diets with vitamin B-12 are at definite risk for deficiency of vitamin B12. The effects of vitamin B-12 deficiencies may appear as soon as 6 months after adopting a purely plant-based diet, or may not appear following consumption of an exclusively vegan diet for 10 years or more.

Vitamin B12 deficiency has numerous negative consequences for health: artery damage, neurological damage, blood system damage.

Risks to Children:

If mother is B-12 deficient while pregnant: birth defects.

If mother is B-12 deficient while breastfeeding: nerve and brain damage, poor weight gain and "failure to thrive syndrome."

If child is B-12 deficient during infancy and adolescence: impaired intellectual function impairment.

Insure a reliable source of vitamin B12.

Reliable sources include fortified foods and supplements. Fortified foods such as non-dairy beverages (rice-based and soy-based drinks), Red Star nutritional yeast (Vegetarian Support Formula), and some cereals are good choices. Select at least two servings of these foods each day, with at a total of at least 3 mcg. of B12 in total.

If there is any doubt that your intake of B-12 may not be sufficient (as is common with many long-term vegans), then a vitamin B12 supplement is advised. Take a sublingual "microdot" of approximately 2000 mcg. vitamin B12 at least once a week. When using large amounts of B-12, only 0.5 to 1.0% will be absorbed - thus high intakes are required to insure sufficient absorption.

Nutrition and Lifestyle Recommendations From the Vegan Health Study
For the complete Summary, please go to www.veganhealthstudy.org/ClinicalSummary.html

1. Make whole plant foods the foundation of your diet.

2. Minimize refined carbohydrates – both sugars and starches.

3. Include a healthful intake and balance of essential fatty acids.

4. Assure an adequate protein intake (approximately 60 to 90 grams per day for vegan adults.)
Liberally ingest protein-rich foods – lentils, chickpeas, beans, tempeh, tofu, and other legumes, as well as nuts, seeds, and products made from them.

5. Assure an adequate supply of trace minerals.
Consume ample helpings of dark green leafy vegetables, legumes, nuts, seeds, root vegetables and fruits. It is not enough to eat the minerals – you must absorb them. So, break up the plant fibers by chewing your foods well and/or using food preparations methods that help to break up plant fibers – cooking (e.g. soups or stews), grinding, juicing, grating or pureeing.

6. Insure a reliable source of vitamin B12. .

7. Keep sodium intake to not more than 2400 mg per day, and preferably around 1800 mg per day.

Note: Athletes, especially those living in warm climates may require higher amounts of sodium in their diets.

8. Eliminate trans fatty acids.

9. Consider taking a multi-vitamin/mineral supplement.

10. Be sure to get a consistent reliable source of vitamin D.

11. Try to get 20 to 30 minutes of active, weight-bearing exercise at least every other day.

12. For optimal health, a positive mental and emotional state is essential – and possibly more important than nutritional intake. Life is about more than avoiding disease and death. Get as much love, laughter and meaningful service into your daily life as possible. Make your life a reflection of your hopes, dreams and joys.
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"Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet."-Albert Einstein
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Vegan Eggplant Caviar and a Little About Eggplants

Today I had an eggplant that I thought I’d better use as soon as possible, so I made eggplant caviar. There are many different recipes for this, so I combined several recipes. According to Darra Goldstein, in her recipe book, The Georgian Feast, eggplant caviar comes from the region around the Caucasus mountain range. Eggplant caviar is a lot like baba ghanoush, a Middle Eastern dish. Baba Ghanoush usually contains tahini, while eggplant caviar uses olive oil.

Vegan Eggplant Caviar
serves 6

1 large eggplant, unpeeled
2 cloves garlic, minced
1/3 cup chopped onion
1 tablespoon olive oil
2 tablespoons lemon juice
2 tablespoons unsalted tomato paste
1 teaspoons salt
1 teaspoon freshly ground black pepper
½ teaspoon hot pepper sauce, or 1/8 teaspoon cayenne
Lemon slice for garnish (optional)


Preheat oven to 375 degrees F.

Wash eggplant thoroughly, then pierce the skin with a fork in several places. Place on a baking sheet and roast until the skin darkens and becomes crisp. Remove from the oven and cool.

Cut the eggplant in half, scoop out the pulp with a spoon and place in a medium-sized bowl. Mix in remaining ingredients. Taste for seasonings and adjust accordingly. Garnish with lemon slice if desired. Place on a serving dish and chill.

Serve as an appetizer or a side dish.

A Little About Eggplant

Eggplant is a member of the nightshade family, which also includes tomatoes, peppers, and potatoes.

Eggplant must always be eaten cooked to eliminate a toxic substance called solanine.

Eggplant is not particularily high in nutrients (colorful veggies have more antioxidents, but the edible part of the eggplant is white). One fifth of an average eggplant has about 25 calories, no fat, hardly any sodium, 2 grams of fiber, 5 grams of carbohydrates, 1 gram of protein, 2 percent of the recommended daily vitamin C requirement, and 2 percent of the recommended daily iron requirement (based on a 2,000 calorie diet). However, eggplants can be used to make some really tasty dishes.

The peak season for eggplant is from August to September but eggplants are plentiful year round.

Eggplant can be any size from small to very large and may be egg-shaped to almost round. Good quality eggplant should be firm, dark-colored with smooth & shiny skin and relatively light for its size. Avoid eggplants that are soft, have blemishes, discolored marks or soft spots. If the Eggplant has wrinkled and dull colored skin, this indicates that the eggplant is past its prime. Eggplants become more bitter as they age.


The seeds make eggplant bitter, but are hard to remove. Male eggplants contain fewer seeds. To determine if the eggplant is male or female, the male plant will have a well-rounded bottom, and the stem area will be smooth. The female plant will have a smaller, narrow bottom, and the stem area will be indented.

Eggplants are very perishable. It’s best to use them the day you buy them, if possible. To keep them longer, place the eggplants in a plastic bag and keep them in a cool spot at room temperature. Refrigerating them makes them deteriorate faster.

To remove acridness and excess moisture, lightly salt slices of eggplant and allow them to sit in a colander for 10-15 minutes. Gently squeeze out any liquid. This will also reduce the amount of oil the eggplant absorbs when fried

Eggplant should not be cooked in an aluminum pot because the eggplant will become discolored.

To Stuff: Bake only 20 minutes, scoop out seeds, fill the eggplants with stuffing and return to oven for 15 minutes.

To Steam: Whole eggplant will steam with an inch of water in 15-30 minutes or until tender. Use the flesh for pulp or season with olive oil, lemon, salt and pepper or cover in a tomato sauce.

To Fry: Salt sliced eggplant, then coat slices in flour. Heat 1/4 inch of oil in a skillet over medium heat. Add coated eggplant slices and fry until golden brown, about 3 minutes. Turn over and brown the other side, about 2 minutes. Drain on paper towels.

To roast slices: Grease a rimmed baking sheet. Salt and dry eggplant slices and place them close together on the baking sheet. Roast in a 400 degree F. oven until browned, about 35 to 40 minutes.

To roast whole: Pierce skin with a fork in several places. Place on a baking sheet and roast at 425 degrees F. until the skin wrinkles and the flesh becomes tender. (30 minutes to 1 hour). Cool, cut in half, and scoop out the pulp. Use for dips and spreads, and for thickening and flavoring soups.

Grill slices with other vegetables, such as peppers, or skewer and grill along with other shish-kabob ingredients.

Sources:

http://www.produceoasis.com/

http://www.gourmetsleuth.com/

www.osfphila.org/sp/recipes/tips_eggplant.html

Brilliant Food Tips and Cooking Tips, by David Joachim, published by Rodale

Grandmother’s Food Secrets, by dr. Myles H. Bader, published by Mylette Enterprises, LLC, Las Vegas, NV 89102