JUNE 2014
Khaas Baat : A Publication for Indian Americans in Florida





The family of Vitamin B (obtainable in Vitamin B complex) helps harness energy from the food we eat, form red blood cells, and maintain health of skin, hair nails, eyes and liver. They are mostly water-soluble vitamins not stored by the body.

The human body stores several years worth of B12 in the liver, so low levels in the body are rare. Decreases in B12 levels are more common in the elderly and vegetarians.

A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania and depression. Vitamin B12 can only be manufactured by bacteria and only found naturally in animal products. However, synthetic forms are widely available and added to many foods such as cereals. Seafood is a good source of B12. Foods such as milk, yogurt, and eggs can provide B12 for lacto-ovo vegetarians. Vegans can get B12 from fortified foods, nutritional yeast, and dietary supplements.

Nutritionists recommend supplementing with the bioactive form of B12 known as methylcobalamin (1 to 5 mg per day taken sublingually) to regulate circulating levels of this critical brain nutrient.

Just 100 grams, or about 1 cup of nori contains 41.4 grams of protein. In addition, the seaweed is rich in vitamins A, C and B12.

Vitamin B sources are fish, poultry, meat, eggs and dairy products, green vegetables, beans and peas. Many cereals and some bread have added B vitamins.

Vegetarian Sushi: Vitamin B-rich sushi with pickled ginger

Mix soy sauce 1 tbsp, 1 tbsp lemon juice, 1 tsp salt, 1 tsp sugar. Pour the mixture on cooked sticky rice. Steam all veggies except for avocado and cucumber. Cut all veggies into matchsticks. Place nori sheet onto cutting board and spread 1/4 inch thick layer of rice near the end of nori sheet, sprinkle black sesame seeds on rice.  Place the veggies in center of rice. Wet both the ends of the sheet. Pick up the edge of the nori sheet, fold the bottom edge of the sheet up, enclosing the filling, and tightly roll the sushi into a cylinder. Once the sushi is rolled, wrap it in the wax paper and gently squeeze to compact it tightly.  And then cut into about 1.5 inch cylinders.

Serve with wasabi paste mixed with soy sauce, pickled ginger, Dijon mustard.

To our health!!!

Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at swarayog@gmail.com

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