Vitamin B12 plays an essential role in red blood cell formation, maintaining a healthy immune system, supporting nerve function and brain health, while also assisting in the production of DNA.
A vitamin B12 deficiency can presents itself in many way, with symptoms varying from mild to severe. These can include muscle weakness, fatigue, pins and needles, mouth ulcers, and cognitive difficulties.
This vital vitamin is not made by the body on its own, so it must be consumed.Rich sources of vitamin B12 include animal meat, fish, dairy produce, and eggs.
Plant-based options include nutritional yeast and tempeh, while many foods, such as grains and cereals, are now fortified with vitamin B12.
Two large eggs provide about half our daily allowance of vitamin B12, while a 200g serving of beef contains five times the daily amount needed.
Health conditions that affect the digestive system, such as Crohn’s disease or coeliac disease can prevent the body from adequately absorbing vitamin B12, while certain medications can also inhibit its absorption.
A healthier digestive system aids the better absorption of vitamins and minerals from our diet.
We can help to heal our gut by eating a diet rich in anti-inflammatory-rich foods such as fresh fruit and vegetables, while avoiding ultra-processed, fried foods which are inflammatory to the gut.
If you are concerned about your vitamin B12 levels, discuss this with your doctor or practice nurse who may recommend a blood test to check for a deficiency.
Breakfast burrito
Ingredients: Serves 2
4 free range eggs1 tbsp milkSea salt and black pepper2 tbsp olive oil50g cherry tomatoes, cut in half50g spinach1 tsp butter50g cheddar cheese, finely grated1 tbsp fresh chives, finely chopped2 wholemeal tortilla wrapsMethod
1 Crack the eggs into a small bowl. Add the milk and whisk gently. Season with a little salt and pepper.
2 Heat olive oil in a large frying pan, over a medium heat. Add the tomatoes and spinach, season with a little salt and pepper, and cook until the spinach is wilted.
3 Push the tomatoes and spinach to one side of the pan. Reduce the heat, add the butter and once melted, pour the egg mixture into that side of the pan.
4 Using a wooden spoon gently stir and fold the eggs until they are almost cooked. Combine with the tomatoes and spinach.
5 Remove from the heat, and stir through the cheese and chives.
6 Divide the mixture between the two tortilla wraps, adding the eggy mix to the centre of the wrap. Fold in the side of the wrap over the egg filling and roll, tucking in the edges.
7 Add a little olive oil to a clean pan over a medium heat.
8 Once hot, add the burrito and cook on each side for about three minutes. Serve and enjoy immediately.
Soy and honey beef stir-fry
Soy and honey beef stir-fry.
Ingredients: Serves 2
4 garlic cloves, crushed2 tbsp light soy sauce2 tbsp honey1 tbsp sesame oilSea salt and freshly ground pepper450g sirloin steak, cut into strips250g dried egg noodles1 tbsp olive oil75g spinach4 scallions, finely sliced1 tbsp dark soy sauce1 tsp sesame oilTo serve:
Fresh coriander, sliced red chilli, sesame seedsMethod
1 Make the marinade for the beef by adding the garlic, soy sauce, honey, sesame oil, and a little salt and pepper into a large bowl. Stir to combine, and add the beef strips. Stir well, making sure all the beef pieces are coated with the marinade. Cover the bowl, and place in the fridge for at least four hours, to allow the flavours to soak into the beef.
2 Cook the noodles in boiling water according to the packet instructions. Drain well and leave to one side.
3 Heat a dash of oil in a large wok over a high heat. Add the marinaded beef and stir-fry for 5-7 minutes, until the beef is cooked through and nicely coloured.
4 Add the spinach and scallions. Stir to combine and once the spinach has started to wilt, add the cooked noodles, dark soy and the sesame oil. Stir well to combine. Divide between two plates, sprinkle over a few coriander leaves, slices of red chilli and sesame seeds, and serve straight away.
Vitamin B12 plays an essential role in red blood cell formation, maintaining a healthy immune system, supporting nerve function and brain health, while also assisting in the production of DNA.
A vitamin B12 deficiency can presents itself in many way, with symptoms varying from mild to severe. These can include muscle weakness, fatigue, pins and needles, mouth ulcers, and cognitive difficulties.
This vital vitamin is not made by the body on its own, so it must be consumed.Rich sources of vitamin B12 include animal meat, fish, dairy produce, and eggs.
Plant-based options include nutritional yeast and tempeh, while many foods, such as grains and cereals, are now fortified with vitamin B12.
Two large eggs provide about half our daily allowance of vitamin B12, while a 200g serving of beef contains five times the daily amount needed.
Health conditions that affect the digestive system, such as Crohn’s disease or coeliac disease can prevent the body from adequately absorbing vitamin B12, while certain medications can also inhibit its absorption.
A healthier digestive system aids the better absorption of vitamins and minerals from our diet.
We can help to heal our gut by eating a diet rich in anti-inflammatory-rich foods such as fresh fruit and vegetables, while avoiding ultra-processed, fried foods which are inflammatory to the gut.
If you are concerned about your vitamin B12 levels, discuss this with your doctor or practice nurse who may recommend a blood test to check for a deficiency.
Breakfast burrito
Ingredients: Serves 2
4 free range eggs1 tbsp milkSea salt and black pepper2 tbsp olive oil50g cherry tomatoes, cut in half50g spinach1 tsp butter50g cheddar cheese, finely grated1 tbsp fresh chives, finely chopped2 wholemeal tortilla wrapsMethod
1 Crack the eggs into a small bowl. Add the milk and whisk gently. Season with a little salt and pepper.
2 Heat olive oil in a large frying pan, over a medium heat. Add the tomatoes and spinach, season with a little salt and pepper, and cook until the spinach is wilted.
3 Push the tomatoes and spinach to one side of the pan. Reduce the heat, add the butter and once melted, pour the egg mixture into that side of the pan.
4 Using a wooden spoon gently stir and fold the eggs until they are almost cooked. Combine with the tomatoes and spinach.
5 Remove from the heat, and stir through the cheese and chives.
6 Divide the mixture between the two tortilla wraps, adding the eggy mix to the centre of the wrap. Fold in the side of the wrap over the egg filling and roll, tucking in the edges.
7 Add a little olive oil to a clean pan over a medium heat.
8 Once hot, add the burrito and cook on each side for about three minutes. Serve and enjoy immediately.
Soy and honey beef stir-fry
Soy and honey beef stir-fry.
Ingredients: Serves 2
4 garlic cloves, crushed2 tbsp light soy sauce2 tbsp honey1 tbsp sesame oilSea salt and freshly ground pepper450g sirloin steak, cut into strips250g dried egg noodles1 tbsp olive oil75g spinach4 scallions, finely sliced1 tbsp dark soy sauce1 tsp sesame oilTo serve:
Fresh coriander, sliced red chilli, sesame seedsMethod
1 Make the marinade for the beef by adding the garlic, soy sauce, honey, sesame oil, and a little salt and pepper into a large bowl. Stir to combine, and add the beef strips. Stir well, making sure all the beef pieces are coated with the marinade. Cover the bowl, and place in the fridge for at least four hours, to allow the flavours to soak into the beef.
2 Cook the noodles in boiling water according to the packet instructions. Drain well and leave to one side.
3 Heat a dash of oil in a large wok over a high heat. Add the marinaded beef and stir-fry for 5-7 minutes, until the beef is cooked through and nicely coloured.
4 Add the spinach and scallions. Stir to combine and once the spinach has started to wilt, add the cooked noodles, dark soy and the sesame oil. Stir well to combine. Divide between two plates, sprinkle over a few coriander leaves, slices of red chilli and sesame seeds, and serve straight away.
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