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Diet and Folic Acid Can Influence Pregnancy Outcomes

AHA Publisher — Wed, 09 Dec 2020 08:00:48 +0000

Flinders University via News-Medical Net – Healthy dietary choices are not only important for expectant mothers during the early months of pregnancy but equally important in the months prior to conception. Fast food consumption prior to pregnancy was found to be a risk factor for gestational diabetes, while low consumption of green leafy vegetables and fruit was found to increase the risk for several pregnancy complications including gestational diabetes, spontaneous pre-term birth and having a small for gestational age baby. Researchers at Flinders University’s College of Medicine and Public Health have studied genetic and lifestyle factors that could affect pregnancy health and outcome. The study, led by a world-renowned placental biologist and pregnancy expert Professor Claire Roberts, involved 3196 women with a first-time pregnancy, recruited into the SCOPE Study in Adelaide and Auckland between 2005 and 2008. Professor Roberts’ team found that both maternal and paternal genes involved in folate and folic acid metabolism influenced pregnancy outcomes, including preeclampsia, gestational hypertension and spontaneous pre-term birth. While there is not much that can be done with the genetic hand women are dealt, there are modifiable lifestyle factors, such as diet, that women can have control over when it comes to their pregnancy. We know from our previous research that mothers with folate deficiency are more likely to have a number of pregnancy complications, and this study supports the benefits of increasing folate levels via green vegetable consumption to support pregnancy health.” Claire Roberts, Professor, Flinders University Women who are planning to conceive are recommended to take folic acid supplementation at least one month before conception and during the first few months of pregnancy to minimize the potential for folate deficiency and reduce the risk of having a baby with a neural tube defect. The article, “Maternal folate, one carbon metabolism and pregnancy outcomes,” (2020) by Jankovic-Karasoulos T, Furness DL, Leemaqz SY, Dekker GA, Grzeskowiak LE, Grieger JA, Andraweera PH, McCullough D, McAninch DC, McCowan LM, Bianco-Miotto T and Roberts CT has been published in Maternal and Child Nutrition. https://doi.org/10.1111/mcn.13064. However, in this study, conducted before the introduction of folic acid fortification mandate in Australia, women who developed gestational hypertension and gestational diabetes mellitushad higher serum folate levels at 15 weeks’ gestation compared to women who had an uncomplicated pregnancy. Researchers say further studies are needed to assess the relevance of the association between maternal circulating folate levels and gestational hypertension and potentially gestational diabetes, particularly in light of the mandatory folic acid fortification program. Interestingly, this has coincided with a steep rise in the incidence of gestational diabetes in Australia. In South Australia, gestational diabetes was at 5.5% in 2009 but by 2017 it had risen to 14%. The Australian government’s 2009 decision to implement mandatory folic acid fortification of flour for commercial bread-making and pastries has resulted in increased folic acid consumption by the general Australian public. As a result, pregnant Australian women are now consuming higher levels of folic acid through a combination of fortified diets and micronutrient supplementation. Due to this shift, Professor Roberts’ Pregnancy Health and Beyond research team is now studying the effects of too much folic acid can have during pregnancy and is trying to determine what effects this will have on not only pregnancy health, but also the health of the mother and her baby later in life. From our current research, we know that both serum and red blood cell folate levels in pregnant women recruited in Adelaide within the past few years are up to 4 times higher than those measured in women from this study. Because few women are now folate deficient during early pregnancy, we may need to re-focus on understanding the effects of folate excess.” Dr Tanja Jankovic-Karasoulos, Study researcher To read the original article click here.

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Approximately 30% of American’s Can’t Convert This Common B-Vitamin

AHA Publisher — Thu, 03 Dec 2020 08:00:57 +0000

Dr. Don Colbert – Are you one of the 30% of Americans who can’t convert a common B-Vitamin due to a genetic mutation? You may have this gene mutation without even realizing it. It’s called the MTHFR gene mutation. If you’re not familiar, it is crucial to understand how this common mutation affects the metabolism of vitamin B9 in countless Americans. If you are one of the many who has one or two mutations in this gene, you may have accumulated folic acid in your body, leading to low vitamin B9, and you may be suffering from it. MTHFR stands for methylenetetrahydrofolate reduction. When this gene is mutated, unmetabolized vitamin B9 including folate and folic acid can accumulate in the body. The most concerning problem with its accumulation is the potential for high levels of homocysteine. Elevated homocysteine is associated with cardiovascular issues, birth abnormalities, depressed moods, eye conditions, and more. Here’s how to find if you have this mutation, and what you can do to safeguard yourself from unmetabolized folate and folic acid accumulation. The MTHFR Gene Mutation The MTHFR gene is responsible for converting two types of vitamin B9, folate, and folic acid, into their active forms in the body. There are 2 variations of MTHFR gene mutation. The first variation, or a heterozygous variation, is when one piece of this gene is mutated. You can inherit one mutation from either your mom or your dad. The second variation, or a homozygous variation, is having 2 mutations. This means you inherited a mutation from both parents. While having one variation can be only a small problem, having a 2-variation mutation can lead to more serious health issues including the potential for elevated homocysteine. Importance of a Healthy MTHFR Gene The conversion of folate and folic acid into their active states is a vital function in the human body. Inadequate levels of active vitamin B9 are associated with many health issues, including depressed moods, cardiovascular concerns, and birth abnormalities. Both this is a double-sided sword. While inadequate levels are associated with health challenges, the accumulation of inactive vitamin B9 is also damaging. This is why the conversion process is so important if you consume folate or folic acid. Vitamin B9, Folate, and Folic Acid Vitamin B9, folate, and folic acid are often used interchangeably, which can be confusing. Vitamin B9 is typically consumed as folate or folic acid, which are forms of the vitamin. Folate is the naturally-occurring form of B9, and it’s found in many foods including vegetables, fruits, seafood, eggs, dairy, and more (1). Folic Acid, on the other hand, is the synthetic form of Vitamin B9. It is used in supplements, breads, cereals, and other common foods. In fact, the fortification of folic acid in common foods is mandated in the United States (2). As experts became aware of its ability to reduce birth abnormalities, they pushed to include it in foods such as breads, cereals, flour, and more. Sounds great, right? Yes and no. There’s an issue with all this folic acid in our foods and supplements. Both folate and folic acid must be converted into the active form of B9 in order to be used by the body. This conversion can be inefficient and takes many extra steps. In those without the MTHFR mutation, most folate, and some folic acid is readily converted. However, it can still accumulate in the non-active form, especially if it’s consumed daily (3, 4). In those with the gene mutation, much less is converted. And this is a real problem. Accumulated unmetabolized folate and folic acid are associated with health concerns. In some cases, the very issues folic acid supplementation is meant to correct, it promotes. The Vitamin B9 Conversion When folate and folic acid are consumed, the body tries to convert them into 5-methyltetrahydrofolate (5-MTHF) in the digestive system before they enter the bloodstream (5, 6). This conversion requires many steps. They include: Folate or Folic Acid is consumed. They must be converted in the digestive system or liver. Folate or folic acid is changed to dihydrofolate. Dihydrofolate is converted to tetrahydrofolate. Tetrahydrofolate is converted to 5, 10-methylenetetra-hydrofolate 5, 10-methylenetetra-hydrofolate is finally converted to the active form, 5-methyltetrahydrofolate. How can you tell if you’re at risk of unmetabolized vitamin B9? Is your body converting efficiently? Symptoms of MTHFR Mutation While there are no surefire symptoms of this mutation, some conditions have been linked to it. These symptoms are the same as low levels of 5-methyltetrahydrofolate, since folate and folic acid are not efficiently converted. They include: depressed or anxious moods mental health issues cardiovascular and thromboembolic issues whole-body discomfort or pain overactive nerves headaches recurrent pregnancy complications in women of child-bearing age pregnancies with birth abnormalities Testing for MTHFR Mutations If you know you have high levels of homocysteine and/or symptoms of the mutation, such as depressed or anxious moods, you may want to test for it. To do so, you can talk to your doctor and request a test from a lab such as LabCorp. The specific test is called Methylenetetrahydrofolate Reductase (MTHFR) Thermolabile Variant, DNA Analysis. Avoid Folic Acid Accumulation From the Get-Go Whether you have a MTHFR mutation or not, you can choose a better vitamin B9 in your supplements. Take a look at your multivitamin or B-vitamins. Do they include folic acid, or the active form, 5-methyltetrahydrofolate (5-MTHF)? Multivitamins with Optimal Nutrients When looking for a multivitamin, it’s best to find a high-quality one with nutrients that are bioavailable and in the right forms. Specifically, look for those formulated with 5-methyltetrahydrofolate (5-MTHF). Your body will not need to go through the inefficient conversion process, nor will you risk unmetabolized Vitamin B9 accumulation. In fact, 5-MTHF can be found as a prescription. It’s also in some high-quality supplements, including the Divine Health Enhanced Multivitamin. If you have a MTHFR gene mutation, you can rest assured that your body will get the vitamin B9 it needs, in the form it can use. Bottom Line Sometimes, there’s more to a vitamin than meets the eye. Vitamin B9 is a prime example. Since it requires extensive conversion, it’s important to know if you are one of the many with a MTHFR gene mutation, especially if you have symptoms. Always look for high-quality supplements with active forms of nutrients ready to be used in your body. To read the original article click here. For more articles from Dr. Colbert click here.

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Turkey Chili with Adzuki Beans Recipe

AHA Publisher — Thu, 05 Nov 2020 08:00:42 +0000

Dr. Josh Axe, DC, DMN, CNS – Fall weather calls for chili making, and this white turkey chili recipe with adzuki beans will hit the spot. With not one, but two kinds of turkey, and a hint of smokiness from paprika, you’ll want to enjoy a piping hot bowl by a bonfire. This is a Texas-style chili: heavier on the meat. So invite the meat-lovers in your life, and show them that eating healthy doesn’t have to mean giving up their favorite food! Key Healthy Ingredients Is turkey chili good for a diet? If you use the right ingredients like this turkey chili recipe calls for, it’s a resounding yes! This turkey chili recipe features adzuki beans, the red bean traditionally used in Asian cuisine. Adzuki beans are a part of the healing diet because they contain lots of iron (about 25 percent of your recommended daily intake in this recipe), magnesium, potassium, zinc and folic acid. If you’ve ever experienced an iron deficiency, you know that getting enough of this essential mineral can up your energy, help you sleep better and help you maintain a positive mood. Those are all good things when the days are getting shorter. Did you also know that eating iron-rich animal sources of food along with plant-based foods can help your body absorb the iron even better? So chili, with its combination of meat and beans, is an iron powerhouse. What kind of meat is best for chili? You can use the traditional ground beef (so long as it’s grass-fed) or chicken, but turkey is the meat of choice for this recipe because it offers lean protein as well as iron and healthy fat. You want to look for organic, pasture-raised turkey to be sure you’re getting the most nutritious protein food. You’ll get the benefits of improved mood, more energy and stronger muscles. The bottom line: If you’re craving chili this season, listen to your body! It might be telling you to eat the perfect food for what it needs. How to Make Turkey Chili How do you make turkey chili from scratch? This turkey chili recipe makes it easy, whether you want to use a stock pot or are looking for a turkey chili slow cooker recipe. We’ll start by soaking the adzuki beans overnight in water and whey or apple cider vinegar. This breaks down antinutrients that prevent your body from absorbing the good stuff, and it preserves the good nutrients since it means you don’t have to cook the beans as long in the chili. After a good soak, drain and rinse the beans. Now comes the fun part: layering the flavors of the turkey chili. You’ll start by boiling the beans in some low-sodium broth and salt (starting with low-sodium broth or salt-free homemade chicken bone broth and adding salt as needed means you can control the sodium level better). Once those have simmered for a while, add the pulled smoked turkey, diced tomatoes (with the juice) and spices. While that’s simmering, grab a skillet and sauté the ground turkey and red onions in butter or coconut oil — flavor layer number two! When the ground turkey has lost most of its pinkness, add the green peppers and garlic. Continue cooking until the turkey is browned and cooked through. Add the ground turkey and vegetables to the chili and let it simmer for 15–20 minutes. You want the flavors to marry and the consistency to slightly thicken. You can taste it at this point and see if it needs salt or more spice. Add chili powder if you’d like more spice. This is a good time to get your toppings ready, which will make this stew really shine. Try avocado, goat milk yogurt, salsa or green onions — or all of them! Once the turkey chili is ready, ladle it into bowls, top it to your liking and enjoy. If you have any leftovers (which I highly doubt you will if you’re serving four to five people), refrigerate it, and the flavor will be even better over the next few days. If you want more of a set-it-and-forget-it recipe, you can make this a slow cooker turkey chili recipe as well. Simply add the ingredients into your slow cooker, let it stew for a few hours (or even more) and — viola! — you have slow cooker turkey chili. Similar Recipes Looking for other healthy chili recipe variations? Try these recipes: Buffalo Chili Recipe Slow Cooker Bison Chili Recipe Paleo Chili Recipe — With or Without Meat! White Chicken Chili Recipe Turkey Chili with Adzuki Beans Recipe Author: Dr. Josh Axe Prep Time: 5 min Cook Time: 70 min Total Time: 1 hour 15 minutes Yield: 4–5 1x Diet: Gluten Free DESCRIPTION Turkey chili with adzuki beans is packed with protein and iron and sure to warm you on a chilly night. Try this healthy turkey chili recipe! INGREDIENTS 1 cup dry adzuki beans 4 cups filtered water ¼ cup whey from yogurt or 1 tablespoon apple cider vinegar 4 cups low-sodium chicken or turkey broth ¾ teaspoon sea salt ½ pound smoked turkey, pulled 32 ounces diced canned tomatoes, sugar & BPA free 1 tablespoon chili powder 2 teaspoons smoked paprika 1 teaspoon cumin 1 pound ground turkey 1 tablespoon grass-fed butter or coconut oil 1 large red onion, diced 2 green peppers, diced 3 medium garlic cloves, pressed or minced INSTRUCTIONS Soak adzuki beans overnight in the filtered water with the whey or vinegar. Drain and rinse after soaking. In a large pot or dutch oven, combine the beans with the broth and salt. Bring to a boil, then reduce heat, cover and simmer for 30 minutes. Add the pulled smoked turkey, tomatoes, chili powder, smoked paprika and cumin to the beans. Stir to incorporate and continue to simmer while completing the next step. In a skillet over medium-high heat, sauté the ground turkey and onion in butter or coconut oil. When the turkey is half done, add the green peppers and garlic. Continue to sauté until the turkey is browned. Add the ground turkey and vegetables to the chili and simmer, uncovered, for 15–20 minutes, until the chili is slightly thickened. Taste for seasoning and add salt for flavor or chili powder for more spice. Enjoy with avocado, goat’s milk yogurt, salsa or green onions. Flavor will improve over the next few days. NOTES You can save some energy and make this recipe in a slow cooker, though it’ll take longer overall. Feel free to adjust this recipe using a meat of your choice, or try a vegetarian version with some added beans or a plant-based protein of your choosing. Cook time does not include soaking the beans overnight. NUTRITION Serving Size: 1 bowl Calories: 900 Sugar: 7.3g Sodium: 731mg Fat: 65.5g Saturated Fat: 18.7g Unsaturated Fat: 46.8g Trans Fat: 0g Carbohydrates: 40g Fiber: 10.2g Protein: 40.2g Cholesterol: 144mg To read the original article click here. For more articles from Dr. Axe click here.

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