Mushrooms and B-12
Published: Wed, 03/04/15
Medical and nutritionist sources say that if you are a vegan, without supplementation, you will develop a vitamin B-12 deficiency. This statement is possible, under certain conditions. If fermented foods and mushrooms are not included in the vegan diet, a deficiency could occur. Animals, humans, and plants can’t manufacture this important nutrient. Plants cannot even store this essential vitamin. However, we as humans can store a two years supply of it.
The majority of individuals who eat the standard American diet obtain their vitamin B-12 from eating meat. Animals cannot make vitamin B-12. Lions, tigers, bears and animals that are raised for human consumption do not eat fermented foods and mushrooms. So where is the B-12 coming from? Microorganisms residing in our intestines manufacture this essential vitamin. The microorganism Propionibacterium shermanii consumes our mucosa and excretes vitamin B-12, which is immediately absorbed. This happens in the last segment of our small intestine known as the terminal ileum. Therefore, it is possible to survive without vitamin B-12 in our diets, as do all herbivore animals, if we maintain a healthy flora in our intestines.
Obtaining B-12 from our food supply is much more complicated. Protein rich foods high in B-12 require the protein to be separated from the vitamin by hydrochloric acid. Afterwards, the B-12 needs to unite with a substance called intrinsic factor, which is manufactured and excreted in the stomach, for uptake into our bodies.
Supplementation by manufactured B-12 doesn’t need intrinsic factor and can be absorbed in the mouth, if not attached to a protein.
Certain drugs like oral contraceptives decrease levels of B-12. Anti-biotic use entirely wipes out the microorganism that manufactures vitamin B-12. Foreign proteins (as contained in vaccines) in the bloodstream create an auto immune disease (pernicious anemia) that destroys the body’s cells that manufacture intrinsic factor, which is needed to uptake B-12 from food.
It is possible to be a vegan and not be vitamin B-12 deficient, if you stay away from anti-biotic therapy and drugs that interfere with normal body functioning. Improve your odds of good health by eating fermented foods, nutritional yeast and those delicious mushrooms.
David Christopher is a Master Herbalist and the director of The School of Natural Healing. He also co-hosts the popular radio show "A Healthier You" and is a popular international teacher and lecturer.
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Oh She Glows Cookbook: Eat Your Greens Detox Soup
Prep Time: 25 minutes Yield: 3 servings
Cook Time: 30 minutes
Total Time: 55 minutes
Ingredients
1½ teaspoons (7 mL)coconut oil or olive oil
1 sweet onion, diced
3 cloves garlic, minced
3 cups (750 mL) sliced cremini or white button mushrooms (about 8 ounces)
1 cup (250 mL) chopped carrots
2 cups (500 mL) chopped broccoli florets
Fine-grain sea salt and freshly ground black pepper, to taste
1½ to 3 teaspoons (7 to 15 mL) grated peeled fresh ginger
½ teaspoon (2 mL) ground turmeric
2 teaspoons (10 mL) ground cumin
⅛ teaspoon (0.5 mL) ground cinnamon
5 cups (1.25 L) vegetable broth
2 large nori seaweed sheets, cut into 1-inch (2.5-cm) strips (optional)
2 cups (500 mL) torn kale leaves
Fresh lemon juice, for serving (optional)
Method
In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, until the onion is soft and translucent.
Add the mushrooms, carrots and broccoli and stir to combine. Season generously with salt and pepper and sauté for 5 minutes more.
Stir in the ginger, turmeric, cumin and cinnamon. Sauté for 1 to 2 minutes, until fragrant.
Add the broth and stir to combine. Bring the mixture to a boil. Then reduce the heat to medium-low and simmer until the vegetables are tender, 10 to 20 minutes.
Just before serving, stir in the nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired.
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