Dr Libby Weaver

Vitamin B12, also known as cobalamin (because it contains the trace element cobalt), is an incredibly important B vitamin.

It is necessary for the production of red blood cells and plays an important role in maintaining the health of nerve cells and in the formation of genetic material.

All of the B vitamins, including B12 are water-soluble, meaning that the body does not store them, so we must consume them daily. The best place to get B vitamins is from our food, as for most people, when vitamins are obtained through food they are easily absorbed and utilised because you are also consuming co-nutrients that assist with the uptake and absorption.

Vitamin B12 however, is somewhat different from the other B group vitamins as its absorption relies on a few digestive processes happening in various places in the digestive system. The B12 must bind to a substance called intrinsic factor, which is produced by cells in the stomach, and this then travels to the ileum, the part of your small intestine closest to the colon, where it can be absorbed.

All B vitamins help the body convert food, specifically carbohydrates, into fuel (in this case, glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and proteins. B complex vitamins are needed for healthy skin, hair, eyes, and liver detoxification. They also help the nervous system to function properly.

Vitamin B12 works closely with vitamin B9, also called folate, to help make red blood cells and to transport carbon around the body, essential for almost every internal process. There has been a lot of interest in B12 more recently due to its role in mood regulation. Folate and B12 work together to produce S-adenosylmethionine (SAMe), a compound involved in immune function and mood.

Vitamin B12 is a particularly important vitamin for maintaining healthy nerve cells, and it helps in the production of DNA and RNA, our genetic material.

Vitamins B12, B6, and B9 work together to control blood levels of the amino acid homocysteine. High levels of homocysteine have been associated with heart disease. However, researchers have not concluded whether homocysteine is a cause of heart disease or just a marker that indicates someone may have heart disease.

The only food sources of B12 are animal foods. Plants don’t contain B12 – in fact they don’t need it – and as a result, people who eat a vegan diet are at greater risk of deficiency. Supplementation for people eating a vegan diet is necessary.

There are numerous reasons why someone might be deficient in B12 which include an insufficient dietary intake, poor intrinsic factor production and undiagnosed coeliac disease.
It is rare for young people to be deficient in vitamin B12, but it is not uncommon for older people to be mildly deficient. This may be because their diets are not as nourishing due to changes in appetite or desire/capacity to cook, or because it becomes harder to absorb because of a lack of intrinsic factor. Low levels of B12 can cause a range of symptoms including fatigue, shortness of breath, diarrhoea, nervousness, numbness, or a tingling sensation in the fingers and toes.

An untreated deficiency can result in a type of anaemia and damage to the nervous system and a simple blood test can inform you of your B12 status. Intramuscular vitamin B12 injections form the basis of most treatment plans. If you think you have a B vitamin deficiency, it’s always best to talk to your GP or a health professional before supplementing.

There have been books and movies written about it, its abundance rivals coffee… and it seems every second week there is a study released about the benefits of chocolate. 

There are a number of reasons why chocolate can be beneficial for your health, however not all chocolate is created equal. The darker the chocolate the more health benefits it contains.

Dark chocolate contains naturally occurring antioxidants called flavanols and epicatechins (two types of flavonoids.) These antioxidants have been shown in some studies to decrease your risk of heart attacks and strokes.

Chocolate is also a good source of tryptophan an amino acid that supports the production of serotonin. Serotonin is a neurotransmitter that stimulates the secretion of endorphins, and can produce feelings of elation. I’m sure many people would agree with experiencing an improved mood after eating chocolate.

CHOOSE GOOD QUALITY CHOCOLATE

The more chocolate is processed, the less likely it is to contain any of its health-improving qualities, and the more refined sugar and poor quality fat it’s likely to contain, which can take away from your health.

Recipes that use the raw ingredients of chocolate: such as cacao butter and cacao powder are a fantastic option to experiment with. Making your own chocolate is faster than driving to the shop to buy them! Plus you create a chocolate snack that is packed full of nourishment, no fillers, milk or poor quality fats and refined sugar – just pure chocolatey goodness!

CHOCOLATE ISN’T EVERYONE’S FRIEND

The cacao bean, hence chocolate, contains substances that can adversely affect some people. Dogs can’t tolerate chocolate at all as one of the substances in it, theobromine, is toxic to dogs at certain doses.

Theobromine and caffeine are two of the compounds that can also play havoc with the human nervous system. They can contribute to hypertension, insomnia and/or anxiety. If you have trouble sleeping and you have chocolate close to bedtime, omitting chocolate could be a great place to start. The same applies to children, as chocolate can be quite stimulating for some children.

There are many health benefits associated with regularly consuming small amounts of dark chocolate and it’s a wonderfully delicious addition to your diet – however, it doesn’t suit everyone and I would encourage you to explore whether or not chocolate loves you back!

The liver is responsible for some of the body’s most important processes that allow us to maintain great health.

If there is one organ in the body that we could all benefit from taking extra good care of, it is our liver. If our liver stops doing its job properly, it will begin to take its toll on our health, energy, vitality, skin, fat-burning capacity, sleep, sex hormone balance and so much more, can all be compromised.

The liver is the body’s second largest organ after our skin; its primary role is detoxification. The simplest way to think about detoxification is as a process of transformation. Any substance that would be harmful to you, if it accumulated in your body, must be changed by the liver into a less harmful form, so that it can then be excreted safely from your body.

The load placed on the liver determines how quickly things move through the liver and this impacts on how you look and feel, as well as how your clothes fit you. Increasing your intake of these five substances will help to promote a healthy, efficient liver detoxification pathways.

TURMERIC

This root is a powerful anti-inflammatory and antioxidant that mops up free radicals. It supports liver detoxification by aiding with efficient oestrogen and cholesterol metabolism so that they are not recycled back into the bloodstream. Fresh turmeric can be grated and added to stir-fries and curries or sliced and added to hot water as a tea. Powdered turmeric is also available and makes a delicious hot beverage when added to a milk of your choice with cinnamon and a sprinkle of black pepper.

DANDELION

The nutrients commonly found in bitter foods support the liver’s function and dandelion is a plant that exhibits these qualities. Dandelion is particularly helpful in maintaining the proper flow of bile within the liver. It’s also a great source of antioxidants. Dandelion leaves have a slightly bitter taste and can be added to salads. The root of the dandelion is extremely bitter and has been used in herbal medicine for a long time. It is readily found in liquid extracts, capsules and tablets. Dandelion root also makes a great tea that has an almost coffee strength and richness to it, making it a great substitute for caffeine.

ST MARY’S THISTLE

This powerful herb, sometimes known as milk thistle, has been shown to help with a sluggish lymphatic system and healthy cholesterol balance. It stimulates bile production which in turn improves the body’s ability to use body fat as an energy source. It is a wonderful liver protector that defends the liver from long-term damage caused by alcohol and synthetic substances. It also helps to regenerate liver cells that may have been damaged as a result of lifestyle choices, is an antioxidant and has anti-inflammatory effects. St Mary’s Thistle is most commonly found as a supplement either as a tablet, powder or tincture. It’s also readily available as a tea.

BROCCOLI

The Brassica genus of vegetables (broccoli, cauliflower, brussels sprouts, cabbage, kale) contain loads of vitamins, minerals and fibre. They also contain substances unique to this botanical family – substances known as indoles and glucoraphane, which get converted into the ultra-superstar sulphoraphane. These substances support the optimal functioning of the liver, particularly those pathways responsible for estrogen metabolism, which is not only important for disease prevention, but also for better thyroid function, energy, efficient use of body fat as a fuel, clearer skin and improved mood.

LEAFY GREENS

Our liver relies on our consumption of nutrients and leafy greens are packed full of vitamins, minerals and antioxidants. Leafy greens are also usually quite bitter –those in the Brassica genus are particularly excellent. So a great step in taking even better care of your liver is to amp up your greens!

When it comes to looking after your heart health, there are a number of things you can do from a nutritional point of view. 

Most definitely genetics play a role in heart health, but environment is equally as important.

Things like how you nourish yourself and how you move your body can contribute to heart health in a significant way – let’s explore a few of these.

1. EAT A PLANT-BASED DIET, WITH PLENTY OF COLOURS

There is a lot of evidence to support the power of plant-based way of eating. You can do this by increasing your intake of whole foods rich in nutrients and phytonutrients. Aim for at least six to eight servings of colourful vegetables a day and one to two of fruit. Loaded with disease-fighting vitamins, minerals, fibre, phytonutrients and of course antioxidants – they not only benefit heart health, but overall, form part of a disease-protective diet.

2. REGULATE YOUR BLOOD GLUCOSE

Research shows blood sugar imbalances can contribute to heart disease. Regulate your blood sugar by including good fats from avocados, oily fish, nuts and seeds, as well as protein. When eating carbohydrates, eat them with protein or fat to slow the glucose release and do whatever you can to avoid processed sugars and refined carbohydrates.

3. INCREASE YOUR FIBRE

A high fibre diet has been shown to be protective against a number of disease including colorectal cancer and heart disease. Nourishing higher fibre foods include vegetables, nuts, seeds, legumes and beans and lower-sugar fruits, such as berries.

4. AVOID PROCESSED FOOD/DRINKS

Put down the packets and bottles of fizzy! Research shows that liquid-sugar drinks are among the biggest contributors to obesity, diabetes and heart disease. That includes fizzy drinks and juices, which adversely affect sugar and lipid metabolism.

5. INCREASE HEART PROTECTIVE OMEGA-3 FATTY ACIDS

Eat anti-inflammatory foods like fish including salmon, sardines and herring, as well as flaxseeds, walnuts and pecans. Some fats actually benefit your heart by improving your overall cholesterol profile.

6. CUT OUT TRANS FATS

Trans and hydrogenated fats are damaged fats that adversely affect the lining of the blood vessels. They are typically found in packaged muesli bars and many baked products like biscuits, cakes and crackers. Instead use extra-virgin, cold-pressed olive oil, long known to be beneficial for heart health.

7. AVOID OR REDUCE ALCOHOL INTAKE

In some individuals alcohol can raise triglycerides which can contribute to fatty liver disease and disrupt your blood glucose regulation. Too much alcohol can raise inflammation, which is associated with heart disease and many other chronic diseases.

While there is evidence to suggest that red wine is protective for heart health, overall as a population we drink too much. Not to mention how regularly consuming it can make you feel! Current “recommendations” suggest no more than two standard drinks a day for women and no more than 10 standard drinks per week; and three standard drinks a day for men and no more than 15 standard drinks a week – with both women and men having at least two alcohol-free days every week.

8. MOVE YOUR BODY REGULARLY

Not only is movement/exercise free, but it is one of the most effective ways to improve heart health. Regular movement has shown to improve mood, lean muscle mass and cardiovascular fitness. Basically if it was a pill, we’d all be taking it!

9. GET YOUR VITAMIN D

Get out in the sun when you can (in the winter months). There is an association between low vitamin D status and poor metabolic health, including vascular health. A large percentage of New Zealander’s have below adequate levels of vitamin D so it’s a great thing to get checked with your GP, given this vitamin’s role in helping to prevent many degenerative diseases.

10. STRESS REDUCTION TECHNIQUES

Stress is often a factor in the development of disease. It’s all very well for me to say – “stress less” but how we do that is highly individualised. Yoga is one person’s saviour and another person’s source of frustration.

I encourage you to explore a stress reduction technique that works for you. Walking, meditation, talking to a trusted friend are all simple options that may appeal.