Celery!

The Celery Song

Celery

Celery contains vitamin C and several other active compounds that promote health, including phthalides, which may help lower cholesterol, and coumarins, that may be useful in cancer prevention.

Celery is not just extremely low in calories: you actually burn more calories chewing celery than you are consuming by eating celery!

Celery's Health Benefits

Weight Loss

Celery juice and whole celery help burn fat. The chewing action releases hormones in the brain the reduce cravings. Research has shown that snacking on celery reduces the urge to eat unhealthy snack items.

Celery has a balance of minerals that is very hydrating. When thirsty, we often over-eat. Because celery quenches thirst on a level beyond just drinking water, it prevents over-eating causes by thirst.

Stress Reduction

Chewing reduces stress. This is why many people choose potato chips when they are stressed out. Choose celery instead. (Other great options include kale chips, chard stems, carrots, oranges and squash chips.)

Detox

Celery appears frequently in detox diet plans. This makes sense because celery has properties that aid digestion. Because celery is mildly sweet and contains sodium, it curbs cravings.

All raw fruits and vegetables have detoxing properties. Celery in particular is excellent because it provides a mild detox and highly balanced nutrition.

Insomnia

Celery is beneficial in cases of insomnia. Celery juice particularly is very calming to the nervous system. The high magnesium levels are soothing, and helpful to relaxation, and fully restful sleep.

Constipation

Raw celery aids constipation. The high fiber content "sweeps" the colon clean. Other helpful aids in the face of constipation include: psyllium husk, aloe juice, ginger, and turmeric.

Calicum

According to Hippocrates, the father of medicine, celery calms nerves. This may be contributed to by its high calcium content.

Celery is good for the kidneys and will eliminate the body's waste through the urine. The seeds, leaves, and edible root of the plant can all be used. Celery seed in particular is very high in calcium, and it is one of the few seeds commonly available that has a positive calcium to phosphorus ratio. A single tablespoon of celery seed provides 11% of the recommended daily need for calcium.

100 Calories of Celery

Ten large ribs of celery amounts to 102 calories. The calorie breakdown is 73.4% from carbs, 9.5% from lipids and 17.1% from protein. This is a highly ideal ratio if you're trying to lose weight or build muscle.

To maintain healthy muscle you only need 10% of your total calories to come from protein (on a 2000 calorie diet), and celery contains protein in a more digestable form than foods such as meat and beans. I explain this in detail in my article about protein, amino acids and enzymes.

Ten ribs of celery (102 calories) provides roughly 20% of all of your nutrient needs for an entire day, including the following RDA values:

12% B1 (thiamine), 33% B2 (riboflavin), 15% B3 (niacin), 31% B5 (pantothenic acid), 36% B6 (pyridoxine), 58% B9 (folate), 20% vitamin A, 26% vitamin C, 12% vitamin E, 208% vitamin K, 26% calicum, 7% iron, 23% magnesium, 35% potassium, 5% selenium, 34% sodium and 10% zinc.

All of that in just 100 calories!

Potassium

Celery has a lot of potassium. Potassium is an electrolyte that is good for maintaining a healthy nervous system. It is vital for proper brain function and normal muscle growth. It lowers blood pressure and helps balance normal water levels in your body. Lack of potassium can cause heart problems, fatigue, and dry skin. Coconut water from young Thai coconuts is extremely high in potassium content as well.

Vitamin K

Celery is rich in vitamin K, which will help to suppress the appetite. Vitamin K also helps to form normal blood clots, i.e. it's the vitamin that stops you from bleeding to death.

Adults over age 50 should increase the vitamin K intake, as it aids in making essential bone proteins, preventing bone fractures and osteoporosis. A lack of vitamin K can cause liver problems, excessive bruising and bleeding.

Coumarins

Celery contains phytochemical compounds known as coumarins. Studies have shown that coumarins are effective in cancer prevention and capable of enhancing the activity of certain white blood cells. Coumarin compounds also lower blood pressure, tone the vascular system, and are possibly effective when used in cases of migraines.

After-Workout Drink

Due to the high levels of potassium and sodium, when celery-based juices are consumed after a workout they serve as great electrolyte replacement drinks. Studies have also shown that celery may help to lower cholesterol and prevent cancer by improving detoxification. Celery extract that contains 85% 3nB, has been shown to be effective in the treatment of "rheumatism". That is, celery is effective against arthritic and muscular pains.

Vitamins

Celery provides an excellent source of vitamin C and fiber. It is a very good source of folic acid, potassium, and vitamins B1 and B6. Celery also offers a good source of vitamin B2 and calcium. Even though celery contains more sodium than most other vegetables, the sodium is offset by it's high levels of potassium. Studies have shown that the sodium content of celery does not bother even the most salt-sensitive individuals. And yet, if you ate enough celery, you could meet all of your sodium needs on celery alone.

Vitamin C

Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like celery may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have concluded that vitamin C is a cold-fighter.

Vitamin C also prevents the free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.

As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer. For more about vitamin C, read this article containing ten different ways to get a full day's supply of vitamin C from whole foods.

Blood Pressure

Celery's potential for reducing high blood pressure has long been recognized by Chinese medicine practitioners, and Western science researchers may have recently identified one reason why: Phthalides.

Phthalides

Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure.

Phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict. Research has shown that celery can rapidly reduce blood pressure upon consumption.

Cholesterol

In studies of animals specially bred to have high cholesterol, celery's cholesterol-lowering activity has been demonstrated. In eight weeks, aqueous solutions of celery (like celery juice) fed to specially bred high cholesterol animals significantly lowered their total cholesterol by increasing bile acid secretion.

Uses

Grated raw celery can be used on swollen glands.

Celery is used in aromatherapy and other traditional ways of healing, like Ayurveda.

In Japan, rheumatic patients are sometimes put on a celery-only-diet.

As stated before, celery is also a useful component of a detox diet.

Buying & Storing Celery

Season

Available year-round in the U.S.

Buying

Look for firm, tight bunches with healthy leaves. Avoid bruised celery as it will taste bitter. When celery (or most any plant) is damaged, it releases bittering agents to fend off bugs.

Storing

Refrigerate in a plastic bag (preferably a green bag) and place in the crisper for up to two weeks. If the ribs are wilted, separate the ribs and place them in a bowl of ice water for several minutes before use.

You can also store upright in a vase with a little water or a wet towel at the bottom of the vase inside or outside the fridge.

Growing & Eating Celery

Preparation

Wash thoroughly, as the bunch attracts sand. Celery can be boiled, braised, eaten raw or steamed. I recommend enjoying it raw to get the full benefits. Vitamin C and many other compounds will be entirely ruined by heating celery to high temperatures.

Celery is also good to add to fruit and vegetable smoothie. Click here to check out a smoothie recipe including celery (which includes a how-to video).

Good Food Combinations

Celery is good to combine with just about anything.

Flavor wise, celery goes great with fatty foods such as avocado, almonds and walnuts. Also, curry, celery seeds, dill, fennel, lemon, nutmeg and parsley are great with celery.

In terms of digestive combinations, celery is one of the only foods that can be combined with fruit without causing a digestive upset. For more about healthy digestive combinations, read my food pyramid page.

Speaking Botanically About Celery

Celery is a biennial vegetable (meaning it has a normal life cycle of two years) that belongs to the Umbelliferae family, whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy.

Apium graveolens is a plant species in the family Apiaceae commonly known as celery (var. dulce) or celeriac (var. rapaceum) depending on whether the petioles (stalks) or roots are eaten.

Apium graveolens is used around the world as a vegetable, either for the crisp petiole (leaf stalk) or the fleshy toproot. The root of the celery is also often eaten, which tastes similar to parsnip. Celery root is sometimes grated for use in raw recipes imitating rice.

Celery Seeds & Celery Salt

In temperate countries, celery is also grown for its seeds. The seeds are actually a very small fruit. These "seeds" yield a valuable volatile oil used in the perfume and pharmaceutical industries. They also contain an organic compound called apiol.

Celery seeds can be used as flavouring or spice, either as whole seeds or ground and mixed with salt, as celery salt.

Celery salt can also be made from an extract of the roots.

There are many versions of celery salt, but I make my own at home like this:

1. Slice up several bunches of celery finely.

2. Dehydrate celery slices at 105 degrees F overnight or however long it takes for them to become completely dry. Flip pieces as needed.

3. Blend dehydrated celery flakes with celery seeds (to taste).

4. Add dulse flakes to taste. (Dulse is a salty sea vegetable that is also very good for your health.)

5. Store in a glass spice jar and use as you would use regular sea salt.

The celery salt I make can be referred to as a "Veggie Salt" because all of the sodium content comes from whole foods. Veggie salts are much healthier than any other salt, including sea salt, because veggie salts contain other minerals besides sodium in plenty. While sea salt contains some other minerals, it doesn't really compare to that which you'll get from dehydrated celery, celery seeds and dulse.

Growing Celery From Grocery Store Celery

World-wide Cuisine: Celery

Celery salt is used as a seasoning, in cocktails (notably to enhance the flavour of Bloody Mary cocktails), and in Old Bay Seasoning.

Celery, onions, and bell peppers are key in Louisiana Creole and Cajun cuisine. Celery, onions, and carrots make up the French mirepoix, often used as a base for sauces and soups. Celery is a staple in many soups, such as chicken noodle soup.

Celery On The Raw Diet

Celery is important for any raw vegan who is avoiding consuming excess salt in the crystallized form that is added to food. Getting enough sodium is vitally important to hydration and overall health, although most Americans get too much sodium in their diet.

In an episode of my radio show I mention a woman who went raw and actually fainted from lack of sodium.

Most raw foodies add sea salt to their salads to their own taste, but some 'natural hygienists' prefer to get all nutrients from plants. If you're going to seek out sodium exclusively from plants then I recommend listening to the episode of my show I linked in the previous paragraph. In that episode I explain precisely how to get enough sodium from whole foods alone.

Thanks for reading!

Article by Raederle Phoenix

Originally written in 2009-2010, updated in January 2012 and September 2012

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Recipe | Nori Wrap

Most "nori wrap" recipes strive to mimic the appearance of sushi wrapped in nori. Many of these are delicious, fun, decorative and nutritious, but generally they are complex and easy to mess up.

The following recipe and variations do not attempt to taste or appear like sushi wrapped in nori.

My emphasis is on simplicity, flavor, and preparation speed.

The basic recipe with none of the optional additions should only take you a couple minutes to make, and less than a minute to clean up. Nori wraps can be an excellent staple in any diet.

This is the nori that I buy. I get it online in packets of 50 sheets.
The price works out to about thirty cents per sheet.

Nori, a seaweed, is a source of iodine, which protects your thyroid from trying to use other halogens (like flourine and cholorine) mistakenly, which damages the thyroid.

Because it is virtually impossible to avoid flourine and cholorine, it is extra important to get enough of the halogen iodine. The best way to do this is by eating seaweed. (Chlorine, flourine, and fluoride are chemically related to iodine, and compete with it, blocking iodine receptors in the thyroid gland.)

You'll find nutritional information on nori wraps at the bottom of this page.

The Simple Wrap

• 1 nori sheet
• 2 cups spinach or 4-5 leaves romaine lettuce
• 1-3 tablespoons minced onion (use less if using red onions)
• 1 teaspoon organic dry spices (basil, parsley, garlic, black pepper, etc)
• 1 pinch sea salt (to taste)

Delicious Optional Additions

I recommend choosing one or two of the following to add. Trying to add all of these at once will overload the wrap unless you use much less than the recommended amounts.

• 1 minced tomato
• 1-3 minced tomatillos
• ¼ teaspoon cold-pressed olive oil or flax oil
• ¼ avocado, sliced
• 1 tablespoon fresh lemon juice
• 1-3 tablespoons minced celery
• 1 leaf kale, minced (minus its stem)
• 3 tablespoons minced cucumber
• 1 clove minced garlic
• ¼ teaspoon minced hot pepper
• 2 tablespoons sauerkraut or kim chi
• 3 tablespoons minced yellow, red or orange bell pepper

This is one example of what your nori wrap could look like before you 'wrap it up.'

Directions

1. For each wrap you'll make, put a nori sheet on a plate.
2. Add chopped onion, and other minced toppings, starting somewhat off center of the sheet.
3. Add lettuce or spinach.
4. Add seasonings, lemon juice, tahini, coconut aminos and/or oil. Remember not to get the filling too wet, as this will cause the nori wrap to fall apart.
5. Take hold of the side of the nori where the toppings are close to the edge. Pull that edge over the toppings. Roll or pull the other side up and around. Nori can be made to stick together by slightly moistening it. You can rub a tomato slice or pineapple slice against it to get it slightly damp.
6. Eat and enjoy the benefits of seaweed, greens, and raw food!

Clean Up

Clean up is a cinch. If you pre-chop your onion and keep it in your fridge on-hand, there is the potential for not cleaning anything but your plate! At most, you only need to clean your knife, cutting board and plate.

Have as many wraps as you like. They won't make you fat.

Traveling With Nori Wraps

When traveling, take along the nori packet and a glass-lock container (or jar with lid) containing the "guts" of the wrap. Bring a bamboo or wood plate (as these are light weight and not fragile). Then, anywhere you are, pull out the plate, put down the nori sheet, add the "guts" and roll it up. Ta da! Travel food for the win.

Nori Wrap Nutrition

The nutritional analysis is based on two nori wraps consisting of the following. This is just a snack really, since this is only 152 calories. And yet, in those 152 calories, look at all that nutrition!

• 2 sheets nori
• 4 cups spinach
• 4 tiny inner lettuce leaves
• 1 chard leaf
• 1 tomato
• 2 tablespoons minced onion
• 1 teaspoon cold-pressed olive oil
• 2 teaspoons balsamic vinegar
• 1 lemon's juice
• 1 tablespoon dried basil

Calories: 152 Calories from fat: 32% Calories from protein: 16%
A: 138% C: 143% E: 37% K: 1170%	Protein: 9.7 g Fat: 5.7 g Water: 403 g Fiber: 6.6 g	Calcium: 21% Iron: 42% Magnesium: 55% Manganese: 123%
B1: 22% B2: 53% B3: 20% B5: 13% B6: 43% B9: 90%	Phosphorus: 23% Potassium: 32% Selenium: 4% Sodium: 16% Zinc: 23%	Omega-3: 25% Omega-6: 56%

Happy eating, loving & sharing!

~ Raederle

The B Complex & Vitamin B12

If you suffer from depression, it could be because of your diet!

If you're fed up with your life, feeling down and out and desperate to defeat depression once and for all, I've got great news for you. A surprisingly large body of evidence indicates that many (if not most) cases of depression are directly linked to diets deficient in necessary nutrients.

Common nutrient deficiencies that are linked with depression include vitamin D and B vitamins. Another common cause is an overload of toxins. Most severe cases of depression have both of these issues present.

Dealing with depression effectively takes three steps:

• Removing as many toxins from your lifestyle as possible
• Consuming a nutrient-rich diet and getting your nutrient needs met
• Consuming an antioxidant-rich diet to "clean up" the toxins in your body

When the above three measures are taken, depression can be effectively treated through lifestyle changes without medication. Only in very rare cases are further measures (beyond positive lifestyle changes) absolutely required for effective treatment. Read on to learn more.

B-Vitamins

For most b-vitamins, raw fruits and vegetables are the best source. If you can get a person enough calcium in whole foods, then generally you've got all the b-vitamins covered as well without particularly trying. (There is a detailed example of getting two grams of calcium in a single day here, in my article on remineralizing teeth.) However, "getting enough calcium" is more complex than intake of calcium. It is important to pay attention to the calcium to phosphorus ratio you're consuming.

Most people do not eat a whole foods diet. White flour, oil, noodles, candies, and so forth, are not whole foods and do not offer any note worthy nutrition. Worse, they clog and strain the digestive system until you have difficulty extracting nutrition from any food, whole or not.

Unlike minerals, such as iron, calcium and selenium, most b-vitamins can be obtained wholly from fruit. While vegetables also contain ample b-vitamins, it can be tastier and more convenient to add fruit to the diet in the case of a b-vitamin deficiency. This, sadly, does not apply to B₁₂ which I will get to later on in this article.

Depression

Depression is the first and most common sign of a lack of b-vitamins. There are people close to me who have developed clinical schizophrenia that went away with sufficient supply of b-vitamins.

Some ways to treat depression with whole foods:

Bananas and raw chocolate offer some brain-stimulation (anti-depression). Raw cacao powder can be mashed into a ripe banana to make a cacao pudding. Once a week this makes a great mood lifter. On occasion, soaked buckwheat groats or ground flax may be blended with banana and cacao powder in the food processor for a more hearty meal.

Dark green leafy vegetables, such as kale, chard or spinach contain a lot of b-vitamins. They also contain a lot of everything else. Protein, calcium, potassium, and so forth. Chard and kiwis are good sources of vitamin E in particular.

Dandelion leaves are a particularly good source of calcium. Romaine lettuce is even a great leafy green to be eating for nutrition. Eat as many greens as you want. Green leafy vegetables will never cause weight gain, no matter how much you eat of them.

If you have your own garden and know your soil is quality organic soil and safe, then one great source of b-vitamins (including B₁₂ in this case) is to not thoroughly wash your vegetables before eating them. B-vitamins will be present in the soil right up against the carrots, beets, turnips, and other vegetables.


Peas are good for b-vitamins:

1 cup Raw Peas
B1: 35%
B2: 17%
B3: 22%
B5: 3%
B6: 19%
B9: 24%
Protien: 8 grams (17%)
Manganese: 33%
Zinc: 22%

These percentages are based on the USDA allowances for what is needed in a day. Get the scoop on the nutrition of 140 different foods with my latest ebook here.

Beets contain high concentrations of nitrates. Nitrates are naturally converted into small doses of natural nitrites in the mouth. Nitrites increase blood flow and oxygen to muscles and the brain. This is important for mental clarity and painless easy motion.

Nitrites should never be taken as an isolated supplement. Your body will convert what it needs. With some nutrients, such as retinol (pre-formed vitamin A), the conversion from the plant source (beta-carotene) to the active form may not be sufficient. In these cases, a whole food supplement can be added. You can learn more about that here.

Celery, cabbage, and other leafy, green vegetables like spinach also have high concentrations of nitrates.

Sea vegetables, such as algae, nori (also known as laver), dulse, kelp, arame, wakame and hijiki, all are excellent food sources for nutrition in general. They are high in trace minerals, and because of their iodine content they keep your thyroid functioning properly. Much thyroid damage comes from a lack of iodine. Iodine, chlorine and fluorine (fluoride) are just barely similar enough in their structure that the thyroid will attempt to use chlorine or fluoride when lacking in iodine. This damages the thyroid.

If you have a known deficiency in b-vitamins, then I advice checking out this inexpensive solution with whole food. (Click here.)

Absorption

B-vitamin absorption is also affected by the alkaline or acid ash of the substances we consume, as well as the flora present in our bodies. (Alkaline ash and acid ash are terms used to refer to the residue left behind by foods and substances that we eat or breathe.)

Beans, nuts, candies, soda, sweetened things, alcohol, virtually anything cooked, meat, pasteurized dairy products, and almost all grains/breads/pastas leave acid ash behind. This hampers your ability to absorb b-vitamins.

Raw fruits, vegetables, undersea plants, and unpasteurized (raw) dairy products leave behind alkaline residue. Alkaline pH residue is required for a healthy immune system. (Your immune system is essentially every part of your body.)

Vitamin B₁₂

The subject of vitamin B₁₂ is not new to most vegans, vegetarians or raw foodists. The supplement companies have many people running to their local health (drug) stores in an effort to make themselves deficiency-free, but this is just paying to have a very brightly colored pee – or is it?

Vitamin B₁₂ is excreted in the bile and is effectively reabsorbed in a healthy person. This is known as enterohepatic circulation. The amount of B₁₂ excreted in the bile can vary from 1 to 10ug (micrograms) a day. People on diets low in B₁₂ , including vegans and some vegetarians, may be obtaining more B₁₂ from reabsorption than from dietary sources.

Re-absorption is the reason it can take over twenty years for a deficiency disease to develop. In comparison, if B₁₂ deficiency is due to a failure in absorption, it can take only three years for a deficiency disease to occur.

Since vitamin B₁₂ is recycled in a healthy body, in principle, internal B₁₂ synthesis could fulfill our needs without any B₁₂ being provided in the diet, but there are other factors to be taken into consideration such as whether there is sufficient cobalt, calcium and protein in our diet to ensure a stable vitamin B₁₂ level and the condition of our intestines.

Many people say that the only foods which contain vitamin B₁₂ are animal-derived foods. This is untrue. No foods naturally contain vitamin B₁₂ – neither animal or plant foods. Vitamin B₁₂ comes from a microbe – a bacteria – it is produced by microorganisms.

Vitamin B₁₂ is the only vitamin that contains a trace element – cobalt – which gives this vitamin its chemical name – cobalamin – which is at the centre of its molecular structure. Humans and all vertebrates require cobalt, although it is assimilated only in the form of vitamin B₁₂ .

Grass-eating animals get plenty of B₁₂ from munching on the grass. They literally have their mouths on the ground all day long. This is where the B₁₂ in cow's milk and cow's meat comes from – the earth. However, in very unhealthy cows (which most of today's cows are, unfortunately), the amount of B₁₂ might be much less than what the nutritional label claims.

And when you get B₁₂ from an unhealthy cow, you're also getting toxins stores in the animal fat or trace amounts of feces in the milk that contain carcinogenic bacterial waste.

Causes of a B₁₂ Deficiency

A B₁₂ deficiency can be caused by antibiotics, alcohol (alcohol damages the liver, so drinkers need more B₁₂ ) smoking and stress.

Smokers have more cyanide (and other toxins) in their blood. This is because the burning releases carbon which reacts with other compounds to create cyanide. This also happens with foods cooked at high temperatures.

Removing cyanide from the body (or any toxin) requires minerals to be excreted as well. Vitamin B₁₂ is one of many minerals that is lost in the process of detoxification.

Another example of high temperature damage creating a toxin is in the case of acrylamide. Acrylamide is created in abundance when starchy foods are browned or burned, such as potato chips or bread. It is also mildly formed in foods that are not starchy that are browned or burned.

Depending on who you ask – Dr. Vetrano, Dr. Klaper, Dr. Ritamarie – you'll get a different answer about the causes of a B₁₂ deficiency. They certainly do happen, to omnivores, to vegetarians, to vegans and even to raw vegans. It isn't common, but it does happen.

Many so-called studies 'showing vegans deficient' have to be carefully studied themselves; many of them do not prove vegans to be deficient. Often the summary of a study in an article doesn't line up with what the study actually said.

Another side to the equation is that low serum B₁₂ levels do not necessarily equate to a B₁₂ deficiency. Just because there is a low level of B₁₂ in the bloodstream, this does not mean that there is a deficiency in the body as a whole.

This same issue occurs when trying to analyzing the alkalinity or acidity of the body based on blood or urine. While it does tell you useful information, it's still not the whole story of what is happening in the cells of your body.

Raw Food Diet vs. Conventional Diet

Dan Reeter, at Bio-Systems Laboratories in Colorado is creating one of the world's most comprehensive computer facilities for soil biology testing. He says that, from his extensive tests, plants grown in organically-managed soil contain significantly higher levels of usable vitamin B₁₂ . It has also been reported that vitamin B₁₂ is present in wild plants and home-grown plants. By contrast, conventional soil has little to none.

Dan Reeter contends that animal and dairy produce is a poor source of vitamin B₁₂ since they are normally cooked and therefore the vitamin is contained in nutrient-deranged foodstuffs which will inevitably destroy the usability of the vitamin. Studies show that those following a typical animal-based diet require more vitamin B₁₂ than those who do not. This is because the typical diet leads to digestive atrophy.

It's important to remember that animals who have been fed antibiotics will not have any of the bacteria that produces B₁₂ present in their bodies.

How much B₁₂ do you really need?

Another point worth considering is that vitamin B₁₂ Recommended Daily Allowances (RDAs) are based on the averages found in people. They aren't exactly what is optimal. And the "average" is a person who eats a lot of bread, a lot of meat, smokes and drinks.

Commercial interests have indeed grossly exaggerated our needs for many nutrients, but unfortunately, little studies have been done on what is really optimal for people in various stages of life. Certainly an athlete will have different needs than a child or senior citizen. A smoker will have different needs than a non-smoker, and so forth.

It is very difficult to determine precise individual needs of any vitamin or nutrient. Factors such as rate of metabolism, stress, etc. can determine our differing and often changing needs.

Studies, based on healthy Indian vegetarian villagers, showed that none of them exhibited symptoms of B₁₂ deficiency, despite levels of .3-.5 micrograms of B₁₂ .

Annie and Dr. David Jubb argue that people have lived in such a sterile, antiseptic environment for so long that these necessary symbiotic organisms have been less than present in our diet. They argue that by ingesting soil-born organisms you can maintain an enormous reservoir of uncoded antibodies ready to transform specific pathogens, the way nature intended – by eating a little dirt!

Unfortunately, none of this is a guarantee that you'll get enough B₁₂ without supplementation. Rather, this is just evidence of how little we know. The maxim remains true: "The more you learn, the less you know." Truly, I have found this to be the case for myself. The more I know, the more capacity I have to understand how little I know. Years upon years of research is humbling.

Getting Technical

B₁₂ synthesis is known to occur naturally in the human small intestine (in the ileum), which is the primary site of B₁₂ absorption. As long as gut bacteria have cobalt and certain other nutrients, they produce vitamin B₁₂ . And, of course, this is only true as long as you actually have the required bacteria. If you've ever taken a course of antibiotics and you live in the city, you probably do not.

Dr Michael Klaper argues that vitamin B₁₂ is present in the mouth as well as the intestines.

Dr Virginia Vetrano states that active vitamin B₁₂ coenzymes are found in bacteria in the mouth, around the teeth, in the nasopharynx, around the tonsils and in the tonsilar crypts, in the folds at the base of the tongue, and in the upper bronchial tree.

Absorption of the natural B₁₂ coenzymes can take place in the mouth, throat, esophagus, bronchial tubes and even in the upper small intestines, as well as all along the intestinal tract.

This does not involve the complex enzyme mechanism for absorption (Intrinsic Factor) in the small intestine as required by cyanocobalamin. The coenzymes are absorbed by diffusion from mucous membranes.

My Conclusion

I used to be against taking supplements, but as various problems persisted and new problems new developed I began to experiment. I have found that I thrive best taking supplements for a few key things:

• Vitamin D (daily)
• Vitamin B₁₂ (daily)
• Probiotics (twice, daily)
• Enzymes (occasionally)

The source I buy from is Dr. Fuhrman. I chose Dr. Fuhrman's products (after much trial, error, study and so on) for a number of reasons. Dr. Fuhrman knows that things like "ascorbic acid" should not be taken in supplement form. He also knows that sugar and other additives should not be present in supplements. His supplements are vegan (the vitamin D does not come from animals, but rather from special plants). And his supplements are closer to whole foods than other supplements on the market.

If you're only buying his Gentle Care formula for B₁₂ and vitamin D then taking one a day is plenty, meaning that one bottle is a 180 day supply. (He lists a serving as two capsules, with 90 servings per bottle, which is 180 tablets.)

Dr. Fuhrman also sells vitamin D separately, which may be advisable if you are already taking B₁₂ shots or B₁₂ sublinguals for a severe B₁₂ deficiency.

Sources (for your continued research):

A Look At the B₁₂ Bias

Nitrites & Nitrates

Alzheimer Disease & B₁₂ Study

Vitamin B₁₂ Deficiency: Second Look Study

B₁₂ Deficiencies

B-Vitamins in Soil

How Minerals & Vitamins are Affected by Various Conditions

Origins of B₁₂

Human Waste In Garden For B-Vitamins

Plants containing B₁₂

Forum Discussion of B₁₂

Concerning Cyanide

Why smokers require more nutrients.

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