Vitamin B12 can be stored in
small amounts by the body (predominantly in the liver), with a
normal amount being around 2-3mgs in adults (this amount is
sufficient for 2 to 4 years). According to the British Nutrition
Foundation, dietary deficiency is rare but it can sometimes be seen
in vegans who obtain virtually no B12 in their diet.
《大公報》2006.5.7 報道：
有關研究建議吃「清齋」人士每日服用維他命B12補充不足。不過，香港素食會回應表示長期茹素百利無一害，植物中的慈菇，含大量B12，吃一顆足夠10年用。
美國加州大學洛杉磯分校副教授、美國特魯醫學院家庭醫學系副主任顏裕庭說：「吃素的人如果抽煙，尤應補充維生素B12，因煙內所含的氰酸非賴維生素B12不能解毒。」
其實，維生素B12可以在體內儲存很久，份量也不必多，而食物殘渣在大腸內經細菌的發酵作用，亦可形成維他命B12(
腸中的微生物製造
)。而且，胃壁細胞可分泌一種糖蛋白，稱為內因子(
intrinsic factor )，它與維生素B12結合成一種化合物，可促使腸道吸收維生素B12。同時，人類的腸臟善於再度吸收人體排出來的維他命B12，能把它一用再用的保留在體內，而不容易出現匱乏的現象。
一般而言，缺乏維他命B12需要幾年時間的發展。因此，素食者只須注意適當地補充維生素B12，問題便迎刃而解了。專家建議，一個成年人每日維他命B12的攝取量為2.4微毫克。
另外，一些健康飲品如「好立克」(
Horlicks )、「阿華田」( Ovaltine )等，乃至「營養粉」、「精力湯」之類，很多都加入了維生素B12，可供素食者補充營養。
彼得辛格( Peter Singer
)的《動物解放》( Animal Liberation
)說：「為了保證不致缺乏，簡單而便宜的辦法就是吃含有B12的維生素片。」
Product (and serving size)
B12
(micrograms)
Sosmix and Sosmix Country herb (175g sachet- around six
sausages) 0.26
Marmite (typical 4g serving- enough for one slice of toast)
0.6
Meridian Yeast Extract (typical 4g serving - enough for one
slice of toast) 2.0
Vecon vegetable stock (5g serving - one small teaspoonful)
0.65
Pure Soya and Pure Sunflower spread (typical 10g serving -
enough for two pieces of toast) 0.5
Alpro soya milk with B12 (200ml glass) 1.0
Bonus: Turmeric
Lately I have been reading more and more on Turmeric, and since
I’m writing about vegetarian diet and herb supplements, I thought
I’d share some of its most impressive qualities.
Turmeric has been used for an estimated 4,000 years, and today
it is thought to have countless health benefits. The plant is a
relative of ginger. Grown in Southern Asia, it is the primary
ingredient in Indian curry and the source of the distinctive yellow
color.
There is a lot of evidence that Turmeric may be a powerful
cancer fighter and some people are testing its potential to treat
autism.
In a list Health Diary’s Top 20 Reason’s to add Turmeric to your
diet, the first ten reasons alone are remarkable:
1. It is a natural antiseptic and antibacterial agent
2. When combined with cauliflower, it has shown to prevent
prostate cancer and stop the growth of existing prostate
cancer.
3. In test mice, it prevented breast cancer from spreading to
the lungs.
4. It may prevent melanoma and cause existing melanoma cells to
commit suicide.
5. It may Reduce the risk of childhood leukemia.
6. It is a natural liver detoxifier.
7. It may prevent and slow the progression of Alzheimer’s
disease
8. It may prevent metastases from occurring it different forms
of cancer.
9. It is a natural anti-inflamatory.
10. In test mice, it has shown promise in slowing the
progression of multiple sclerosis in mice.
11. Is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for
depression.
14. Because of its anti-inflammatory properties, it is a natural
treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its
side effects.
16. Promising studies are underway on the effects of turmeric on
pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on
multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in
tumors.
19. Speeds up wound healing and assists in remodeling of damaged
skin.
20. May help in the treatment of psoriasis and other
inflammatory skin conditions.
Turmeric can be taken in powder or pill form. It is available in
pill form in most health food stores, usually in 250-500mg
capsules.
Contraindications: Turmeric should not be used by people with
gallstones or bile obstruction. Though turmeric is often used by
pregnant women, it is important to consult with a doctor before
doing so as turmeric can be a uterine stimulant.
