In school, when I was still on the “normal” non artistic track of academia, I was slightly obsessed with Science; Bio and Chem were mesmerizing. Maybe it was the clear narrative/cause and effect aspect that hooked me, this begets this begets this begets this. Or, it could just be my morbid fascination I have with how things work, the thigh bones connected to the knee bone and the knee bones connected to the…
Chemistry was especially fun. I loved all the crazy experiments, watching things froth and foam, or explode, if you were careless with amounts. Also, during that time period my body started going way way out of whack so I can appreciate the idea that we are all walking, talking, 24 hour a day Science Labs. These amino acids in your body create this hormone which regulates these things, and so on and so forth.
The ingredients that keeps our complex experiment going is food. What we put into our body is meant to regulate so very many things. And like any great experiment, there are so many unique variables to mitigate. If you change this little thing, add too much of this, too little of that, powerful and dangerous things can happen. However, if there are bigger mishaps, the whole place could end up burned to the ground. The real world and academia are vastly different, as we all know. In school there are teachers with manuals telling you step by step what you have to do to have the perfect outcome. There are safe guards, easy to comprehend outcomes, carefully and clearly worded warnings. Life and definitely our food culture is the EXACT opposite.
Labels can be misleading. We are surrounded by fragmented information. An article today says avocado is bad for you and tomorrow it’s the new savior. Real nutritional knowledge is replaced with buzz words and fad diets: “Lycopene, Omega-3, good carbs and bad carbs, super food”. These words in and of themselves become devoid of real meaning. Just another catch phrase and sound bite. And what happens when our experiment goes off the rails? If you don’t really understand how, or why, our lifestyle and what we eat affects to the body, how can we fix the issues?
We look to the medical profession of course. I must preface this by saying I have many friends that are brilliant and awesome doctors, who aren’t this way at all. However, in my own life, I had too many doctors chasing symptoms and elusive fad diseases/conditions of the moment, without trying to even understand the true fundamentals of my personal experiment. Often times they were looking at the wild list of symptoms and from there creating an elaborate diagnosis. Maybe its hypoglycemia, maybe it’s your thyroid, maybe it’s…. on and on. However, with the exception of my last doctor, the others completely missed the root cause of what was happening to me. He may not have had the best bed side manners, but he cut through my litany of complaints, i.e, he didn’t want to hear them AT ALL, he only wanted to see what the blood would say. After multiple tests, then he wanted to know what my issues were, in order to see how they made sense with the blood. That had never happened before. Mostly they came up with a hypothesis and tried to match my symptoms to what they already believed was wrong with me. But, I digressed.
All of my previous doctors understood the basic relationship that what we eat effects how we feel and what diseases we may get. However, their ability to safely guide me to the right place was hampered, not only because they weren’t sure of what was wrong, but also most of them knew very little about nutrition, at all. They’d come up with the new theory, give more tests and in the mean time out source me to a nutritionist, who knew a lot about food, but very little about medicine. Some of the things that I was told to do by nutritionist, although probably very useful to someone else, were not helping my situation, and in some cases, made matters worse. I am not blaming the doctors. Contrary to how much people treat them as if they were, doctors are not omnipotent all knowing creatures, nor can they specialize in everything. Instead I am looking at my own journey. I had to realize that I couldn’t out source my own responsibility to be on top of my health, due to my lack of understanding about the basics of food and nutrition. I now know how important what we put in our mouth is to our health and happiness, and now I want to share that with you.
We must all learn how to take responsibility for knowing more about our food system and what we really need to be at optimal health. My friends often lament they “don’t have time”, “it’s too complicated”, “there is so much bogus information out there”, etc. I totally understand that learning about food is COMPLICATED. I’ve been on enough ridiculous modified eating plans and new age nutritionist diets to know that no one person has all the answers. But, just like in Chemistry class, you have to learn to use deductive reasoning and you must do the homework. If we only rely on others, to tell us what we need we will get whatever scraps THEY want to give us.
Now to take this discussion from theorizing to practical application let’s look at
one current hot button topic: BPA and Folate. There has been much buzz, hype and research around the subject and it’s hard to wade through it.
First, what is that? Bisphenol A, is an organic compound found in plastic, metal cans (sodas, canned food, beer), pesticides, and other products, that is a known to have an effect on hormonal balance as it mimics estrogen. There are many questions and concerns including:
Will it cause birth defects?
Does it effects male and female sexual development (kids going through puberty earlier and earlier)?
How does it effect weight management and other hormone related functions?
Can it cause or exacerbate cancers?
Right now, current research is showing that folate has the ability to counteract BPA exposure in pregnant animals, and is thus, being suggested, especially to pregnant woman and teens, who are at the highest risk. If you’re in the know about BPA this is a great little blurb, but, if not I’d be thinking to myself “what the hell does that all mean for me?”. “Since I’m not a teen or pregnant woman do I need folate?” “What is folate?” “ Where do I find it?” “What do I need to know about this?” Well let’s start with the basics. Break down why Folate is important and where to find it. What other foods or vitamins maybe needed to support Folate.
Folate/Folic Acid/B9 is one 8 vitamins that makes up the water soluable “B Complex” vitamin group. It has numerous integral uses by the body including: red blood cell formation, circulation support, is important in proper fetal development, healthy cell production (skin, intestines, teeth, esophagus, etc), important part of DNA and RNA productions, supports your nervous system (fights fatigue, depression, insomnia), Helps prevent homocysteine build up (which puts you at higher risk for coronary heart disease and stroke), Helps prevent osteoporosis related bone fracture, and is believed to help prevent dementia. Folate has three “parts” so best if consumed in food not supplements. Also Folate must be converted to folic acid, which happens in intestines..but even when body at highest functioning capacity only about 50% ingested folate is absorbed. So try to ingest a variety of folate rich foods over supplements as they don’t usually provide all three forms.
In order for our bodies to properly synthesize and use Folate there must be adequate levels of B1 aka Thiamin, B2 aka Riboflavin, B3 aka Niacin, B12 aka Cobalamin and protein (either vegetable or animal is fine). Besides supporting Folic Acid these vitamins have jobs of their own in the body. B3 Niacin helps with lowering your Cholesterol, Stabilizing blood sugar, supporting cell development, and the processing of fats, carbs, and proteins. B2 Riboflavin protects cells from damage and works on a cellular level to produce and provide energy. Thiamin B1 helps maintain energy, is important for nerve and muscle health, and supports heart functions. B12 is vital to healthy blood and marrow formation, Nervous system function, and healthy cell formation.
Over cooking your vegetables depletes Folate in food but in say beef liver folate is more stable. The quality of soil our food is grown in effects Folate levels (debate of organic vs inorganic produce). Certain medications can deplete your body of folate. (this list is long but includes some anti-inflammatory drugs, diabetes drugs, birth control, cholesterol drugs and many many more. Check with your doctor and pharmacy for help). Lifestyle choices like alcohol, smoking and excessive coffee and tea intake can deplete levels.
Thankfully the list of foods high in folate are vast. Also many of the items also supply other B complex vitamins which gives double duty. See below food lists of all Bs discussed today. I personally keep this and other nutrient lists in my phones “notes” docs to have it readily available when I am at the grocery store or deciding what to eat. But most phones today have great “apps” for that too.
At the end of the day the science lab that is the body needs proper nutrients to excel and stay in balance. What that means for each person is like any great experiment fraught with unique variables, issues, needs, circumstances. But fear not, nature has given us the tools we need to achieve that balance: Food. We however need to learn about what our food can do to our bodies and how it can make us soar. It’s not about being a size negative three or the perception of health. Nor is it about fear-mongering or self-deprivation. It’s about being the most energetic, healthy and happy experiments we can be!
Starting the journey to learn more about nutrition can seem daunting, but if we take it one step, and one nutrient at a time, it is easier to manage. And hey, just by reading this crazy blog you now know more about 5 of them. Not a bad start.
Tell me what you think…leave a comment.
Folate B9
Excellent Sources
Romaine Lettuce, Spinach, Asparagus, Turnip greens, Mustard greens, Calf/Pork/Chicken/Lamb Liver, Parsley, Collard greens, Broccoli, Cauliflower, Beets, Lentils
Good/very good sources
Squash *,Black beans*, Pinto beans *, Garbanzo beans*, Papaya*, String beans*,Kelp *, Celery *, Brussel sprouts*, Kidney beans*, Cucumbers, Navy bean*,Cabbage*, Fennel*, Red Bell pepper*, Leeks, Lima beans, Winter squash, Tomato, Orange, Crimini mushrooms, Strawberries, Flaxseed, Split peas, Raspberries, Eggplant, Onions-raw, Cantaloupe, Kale, Swiss chard, Grapefruit, Peanut, Avocado, Carrots, Sunflower seeds
Niacin- B3
Excellent Source
Crimini mushrooms/baby bellas, tuna **
Good Source
salmon, chicken breast, asparagus,halibut, turkey breast, sardines,Tamari (soy sauce), Romaine lettuce, Shrimp, Mustard greens,Tomato, Collard greens, Green peas, Carrots,
Broccoli, Eggplant, Spinach boiled, Swiss chard, Cantaloupe
Riboflavin -B2
Protect cells from damage
Cellular energy
Maintains other B vitamin levels
Need B12, Biotin,and Vit C to be good to prevent deficiency.
Energy production
Excellent Source
Crimini Mushrooms (other mushrooms), Calf/Pork/Chicken/Lamb Liver, Spinach
Good/very good
Romaine lettuce, Asparagus, Swiss chard, Mustard greens, Broccoli steamed, Collards greens, Turnip greens, Eggs, Yogurt, Milk 2% or lower cow or goat, Green beans, Celery raw, Kale, Cabbage, Tomato, Strawberries, Raspberries, Cauliflower boiled, Brussel Sprouts, Summer Squash, Green peas, Plum, Soybeans,
Almonds dry roasted, Beef tenderloin.
Helps maintain supplies of other B vits, as well as iron, zinc, folate, B3 and B12
Thiamin – B1
Maintain energy
Important to nerves and muscles
Supports heart function
Sugar conversion to energy*
Very Good/Good
Sunflower seeds raw *, Asparagus*, Romaine lettuce *,Crimini/mushrooms *, Spinach *, Tuna yellowfin, Green peas *, Tomatoes *, Eggplant*, Brussel Sprouts*, Beans: black, lentil,split peas, pinto, lima, Celery raw, Green peas*, Tomato, Eggplant, Mustard greens, Brussel sprouts, Cabbage, Watermelon, Bell pepper, Carrots, Summer Squash, Turnip greens, Broccoli steamed, Green beans, Kale, Pineapple, Oranges, Oats, Cauliflower, Swiss Chard, Collard greens, Sesame seeds, Grapes
Lots of B1 is loss by cooking. Heavy tea, coffee, and alcohol consumption decrease B1 as Bs are water soluble and they are diuretics. Need more 5-10 % if have chronic: stress, diarrhea, fever, and if a smoker or around second hand smoke. Most dependent on having good levels of other B vits especially B12, B6, and Folic Acid/folate
B12 vitamin
Supports red blood cell production prevents anemia
Nerve development
Metabolism of protein, carbs, fats
Food
Excellent
Calf’s liver, Snapper, Sardines
Good/Very good
Venison, Shrimp, Scallops, Salmon (chinook and Sockeye salmon), Beef tenderloin, Lamb loin, Cod, Halibut, Yogurt, Cows milk lowfat, Egg whole, Sea vegetables (kelp, algea), Fermented soy -miso, tofu – not consistent but good.
