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Hi Gustav. No I did not read the Netherland study on B12
and macrobiotic children. Please provide link to the article
or cite where it was written with date/page:s.
B12 is more of a concern for vegetarians than for macrobiotics
as B12 is provided by fish when consumed. But various types of seaweeds and wheat and barley grass, and rice bran also provide
B12. People deficient in B12 usually lack one or more gastric secetions necesssary for its absorption, hence more fermented products, especially soy (like miso, natto,amasake, tempeh, etc) are beneficial for its synthesis.
B12 is necessary for normal metabolism of nerve tissue and is involved in protein, fat and carbohydrate metabolism. Absorption of B12 decreases with age but absorption increases
during pregnancy.
Human requirements for B12 is very minute. The RDA is 3 micrograms for adults and infants and growing children need only
1-2 micrograms. The use of laxatives and I belive black tea and coffee and tobacco products deplete B12 .
Symptoms of B12 deficency begins with changes in the nervous system such as soreness and weakness in legs and arms. Diminished reflexes and sensory perception begins. Difficulty walking and speaking may also be experienced, as well as jerking of the limbs. Mood disorders, mental slowness, nervousness, headaches and forgetfullness are other signs.
B12 injections are usually reserved for patients that are suffering with pernicious anemia and cannot absorb B12 because of damaged intestinal function. Acidopholis and/or Aspergillis can improve absorption by helping to regrow microflora in intestines.
Poor eating habits and overconsumtion of meat and fats, as well as overuse of antibiotics are reasons for depletion of microflora in the digestive tract. Injections are only necesary when the condition is extreme -- as much as 400 micrograms can be injected daily when this occurs.
Recomendations to increase B12 for macrobiotics:
1. Eat more brown rice but DO NOT wash it before cooking. All
B vitamins are water soluable and leach out during washing process. B12 is in the outside layer of the grain.
2. Eat small amounts of miso with seaweed on a daily basis in the am if under age 40 but as you increase in age begin to use less miso (every other day). After age 60 you need only a small amount of miso on occassion.
3. Use more fermented soy products to help increase digestive enzymes in digestive tract to help absorbtion of B12.
4. Blue-green alage products and barley or wheat grass (dried
of fresh) can be added to drinks such as ame sake, carrot juice,
etc. A commercial product called KYO Green (TM) combines b/G algae, brown rice, and barley grass. It is in dry form and you need less than half a teasoon to get full benefits.
5. Avoid Black tea, coffee, tobacco products, laxatives (all forms)
and antibiotics.
6. If you are lacro-ovo vegetarian you probably don't have to worry but good quality unsweetened yogurt will be helpful.
7. A little more cold water fish can be added to standard macrobiotic diet but do not go overboard with excessive use.
Small fish are better, like sardines or chirimen iriko. Eat head and bones whenever possible. Red meat and organ meat is not necessary to consume for B12 but instead is counterproductive to increasing microflora in intestine.
8. It is important to eat slowly and chew food well before swallowing. Enzymes in saliva help the digetive process and it is easier to subtract nutrients from more broken down foods as opposed to large chunks.
9. Make sure you are relaxed while eating and are sitting properly.
10. Do proper bending and breathing exercises daily to increase muscle function in intestine. Walking and bike reiding are also beneficial.
I hope this helps.
In peace, Roy
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