Vitamin B12



Vitamin B12 is a water- soluble vitamin that has many important roles in our health. It helps maintain the health of your nerves, brain, and is responsible for creation of your red blood cells. B-12 will boost red blood cell production and support your nervous system.

It is found naturally in animal products. Animal products are naturally gluten- free so they are an excellent source of this vitamin. Foods that are high in Vitamin B12 include shellfish, liver, fish, crab, and eggs. Many other foods are enriched with Vitamin B12 but I prefer getting it where it occurs naturally. You only need a small amount of B-12, 2.4 micrograms daily. Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Many people on a gluten-free diet will benefit by taking a Vitamin B complex supplement. Consult your nutritionist to find out if you need more Vitamin B12 or any other B Vitamin.



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Hemp seeds have a mild, nutty flavor.

Hemp Seeds contain a complete protein because they contain all 20 amino acids. and have a healthy balance of proteins, essential fats, vitamins and enzymes. They contain no sugar, starches and saturated fats. They help to improve digestion, and metabolism. Their 3:1 balance of omega-3 and omega-6 fatty acids promote cardiovascular health. Hemp seeds are rich in soluble and un-soluble fiber which naturally clean the colon and reduces sugar cravings.

They are loaded with minerals and vitamins including; 

  •     Calcium (145mg per 100 grams)
  •     Iron (14mg per 100 grams)
  •     Magnesium (483mg per 100 grams)
  •     Manganese (7mg per 100 grams)
  •     Phosphorus (1160mg per 100 grams)
  •     Potassium (859mg per 100 grams)
  •     Zinc  (7mg per 100 grams)


  •     Vitamin A (3800 IU mg per 100 grams)
  •     Vitamin B1 (0.4mg per 100 grams)
  •     Vitamin B2 (0.11 mg per 100 grams)
  •     Vitamin B3(2.8 mg per 100 grams)
  •     Vitamin B6 (0.12 mg per 100 grams)
  •     Vitamin D (22.77.5 IU mg per 100 grams)
  •     Vitamin E (90 mg IU mg per 100 grams)

hemp seeds can be enjoyed in several ways; add to any smoothie, yogurt, oatmeal, or fresh fruit bowl. You can also add them to a bowl of stir-fried vegetables for some protein.

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  1. 1. One orange provides 130 percent of your vitamin C needs for the day.They also contain , folate and antioxidants.
  1. According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women.
  1. A healthy source of fiber.
  1. Oranges are mainly composed of carbs and water, and contain no fat, cholesterol or sodium. They are also low in calories. A whole orange contains only about 85 calories.
  1. oranges have a low glycemic index, ranging from 31 to 51 (1). This is a measure of how quickly the sugar enters the bloodstream after a meal.
  1. Oranges may boost your immune system and improve your skin.
  1. Sweet, juicy oranges make a delicious and healthy snack or addition to a meal.

Keep fresh oranges unpeeled in the refrigerator. They’ll keep for several weeks. Rinse with cool water and pat dry before peeling. When cut, store in a sealed nonmetallic container in the refrigerator.

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Gluten sensitivity or intolerance is a condition that causes a person to have symptoms after ingesting gluten, a protein found in wheat, barley and rye. Gluten is found in most processed foods such as bread, pasta, desserts as well as many canned and frozen foods. (For more information on where gluten is found read, The Gluten-Free Edge” By, Gini Warner, MA & Chef Ross Harris.) These symptoms are similar to the symptoms associated with celiac disease. The difference is that people with non-celiac gluten sensitivity lack the same antibodies and intestinal track damage as seen in celiac disease. There are many symptoms associated with both celiac disease and gluten sensitivity.

,  individuals with non-celiac gluten sensitivity and those with celiac disease have a prevalence of extraintestinal or non-GI symptoms, such as headache, “foggy mind,” joint pain, and numbness in the legs, arms or fingers. Symptoms typically appear hours or days after gluten has been ingested, a response typical for innate immune conditions like non-celiac gluten sensitivity. Gluten-sensitive patients have the diarrhea, abdominal pain and other symptoms suffered by those with celiac disease, they do not have the intestinal inflammation, flattening of the absorbing villi or long-term damage to small intestine that characterizes untreated celiac disease.


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Many people with gluten intolerance have vitamin and mineral deficiencies. Vitamin B deficiency seems to be a common one among Celiacs. Therefore, it is important to pay attention to healthy, gluten-free sources of these nutrients.

Vitamin B is actually a complex of eight different vitamins. They are referred to collectively as B vitamins or the vitamin B complex. The different nutrients in the vitamin B complex are often found together in foods and offer many of the same benefits, so it can be useful to discuss them as a single entity.

The different types of vitamin B all have their own health benefits, but they also work together to help the body function in a number of ways. The vitamin B complex boosts metabolic function; promotes skin and muscle tone; boosts the immune and nervous systems; and promotes cellular metabolism, growth, and division. The vitamin B complex promotes cardiovascular health, improves energy, and helps prevent depression. Deficiencies in certain B vitamins can result in such illnesses as beriberi, anemia, heart disease, and birth defects.

Vitamin B is water-soluble, so it must be replenished every day. If you aren’t getting it in your diet, vitamin supplements may be necessary. Vitamins are best absorbed when you get them in their natural state; a food source. Some natural, gluten-free sources of Vitamin B include bananas, potatoes, lentils, chili peppers, green vegetables, eggs, dairy products, and meats including turkey, tuna, and liver.

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Beans are an excellent source of protein. They are the next-highest source of protein after animal-based foods.

You can choose from a wide variety of beans and you get at least 20 percent of your daily protein in a 1-cup serving. The average amount of protein in eight different beans – white (cannellini beans), adzuki, pinto, kidney, black, navy, garbanzo and lima — is 15 grams. White beans and soy beans have the highest amount of protein. White beans contain 17.42 grams in 1 cup. Cooked soybeans have 28.62 grams and edamame have 22.23 grams of protein in a 1-cup serving. This is about equal to the protein you’ll get from a 3-ounce serving of meat. Soybeans are the only bean that contain complete protein.

The fiber in beans is another one of the many health benefits associated with eating beans. All of the beans have 9 to 17 grams of dietary fiber. Fiber lowers the risk of developing diabetes and cardiovascular disease because it helps balance blood sugar and lowers cholesterol. Beans are also provide iron, magnesium, potassium, zinc, folate and vitamin B-6.

You can either buy canned beans or cook them yourself. They usually taste better if you make them fresh and you will avoid the high amounts of sodium in canned beans. The sodium content of canned beans can be 100 times higher than in cooked beans. It is very easy to cook all beans. Put the beans in a pot on the stove, cover with water by two inches, add salt if you like, and bring to a boil. Turn off the heat and let them soak for an hour. Drain, rinse and proceed with your favorite recipe. I like to make a large quantity of beans and place small amounts into small zipper lock bags. Lie flat in the bags and freeze. Simply defrost whenever you want to eat them!

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almonds that are the seed of the fruit of the almond tree that we think of as a nut.

Almonds are thought of as containing a lot of nutritional value due to the presence of monounsaturated fatty acids. this type of fat is linked to a reduction in heart disease and better blood sugar control.

Almond butter contains dietary fiber, antioxidants, riboflavin, and trace minerals such as magnesium. Almonds are also full of healthy flavonoids and Vitamin E.

Research indicates that a diet that contains nuts may help reduce the risk of heart disease, diabetes and stroke. Dr. David Jenkins, professor in the department of nutritional sciences at the University of Toronto says, “We and others have shown that nuts tend to lower serum cholesterol,” “The more you eat, the lower your cholesterol.” His research has also shown that almonds can help control diabetes if you eat about a couple of handfuls a day, he says, and “nut butters probably do the same as mixed nuts.”

You can either buy it or make it yourself. To make almond butter, you can use raw or roasted almonds. Raw almonds take a little longer, and freshly roasted almonds break down into nut butter faster, if added to the food processor while still warm. (You can dry-roast your own almonds for 10-12 minutes at 350F. I do think it’s important that they’re organic. The “organic” label ensures that chemicals aren’t used in the pasteurization process. For more delicious gluten-free recipes visit


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