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Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Vitamin B9 (Folate) & the Paleo Diet

Growth and development – this is what Vitamin B9 is most vital for. Growth and development actually comprise a whole set of processes in the human body, with cell division and DNA production perhaps the most important ones, and so Vitamin B9 becomes especially important during pregnancy, lactating, and early growth stages. What is more, it promotes nerve function, helps to prevent osteoporosis-related bone fractures, and can play a role in the prevention or treatment of a number of medical conditions: anaemia, cervical tumours, depression, glossitis, insomnia, myelopathy, ovarian tumours, restless leg syndrome, schizophrenia, uterine tumours.

Unfortunately, Vitamin B9 deficiency is one of the most common nutrient deficiencies, suffered often by pregnant women, by chronic alcohol abusers, and by those with poor nutrient absorption disorders like ulcerative colitis. How can you recognise a deficiency? This can by characterized by muscular fatigue, insomnia, depression, forgetfulness, irritability and gingivitis or periodontal disease.

Vitamin B9 actually comprises two compounds – Folate which is found in natural foods, and Folic Acid which is synthetic. Though similar, Folic Acid that is used for fortifying processed foods is absorbed to nearly half the level of Folate. Therefore, it makes much more sense to focus on whole foods to get adequate Vitamin B9 consumption, and for this the Paleo Diet is a great solution, as it promotes a natural way of eating in the name of long-term vitality and health.

How much Vitamin B9 do you need in your diet?

The daily recommended amount of folate is 400μg. Since it is easily excreted from the body, excessive intakes are very difficult to reach.

Vitamin B9 Folate & the Paleo Diet do you get enough deficient signs symptoms sources supplements-min

Which foods can you get Folate from?

  1. Liver – Whichever your preferred choice of animal, you’ll get a great amount of Vitamin B9 from it. Turkey liver, however, is the richest source, with 173% of your daily need of Folate in just 100g.
  2. Spinach – leafy greens are another fantastic source for Vitamin B9, with spinach as the forerunner. In 1 cup of cooked spinach, you’ll get 65% of your daily need of Folate.
  3. Beets – If you’re looking for a Folate-rich vegetable, beets are your best friends. 1 cup of raw beets covers 37.1% of the daily need of Vitamin B9. Beet salad, roasted beets, beet soup – the choices are endless!
  4. Romaine lettuce – When preparing a green salad, opt for romaine lettuce. 2 cups of this crunchy salad will provide 32% of your daily Folate need.
  5. Asparagus – In springtime, one of the best sources for Vitamin B9 is asparagus, providing 37% of your daily need in a 100g serving.
  6. Papaya – For an exotic dessert, reach for a papaya. In just one fruit, you will get 28.9% of your daily intake need of Vitamin B9.
  7. Avocado – Yet another reason for having a daily avocado is its Folate content. One cup of mashed avocado (time for guacamole?) amounts to 29.6% of your daily need of Vitamin B9.
  8. Cauliflower – For a Folate-rich change to those beets, reach for cauliflower. In 1 cup of raw cauliflower, there’s 15.2% of your daily Folate need. And it’s a delicious snack when eaten raw!

What else do you need to know about Vitamin B9?

Vitamin B9 is not very stable, and its content undergoes a relevant loss in the case of non-airtight storage, overcooking and reheating of food. In addition, green and black teas counteract the absorption of the vitamin and thus should be minimized if you focus on Vitamin B9 consumption. However, animal products that contain folate are more stable when it comes to cooking than plant products, so you shouldn’t have a problem if you focus on those. Luckily there’s no lack of them in the Paleo Diet!

So, do you think you should focus more on Folate consumption in your food? Maybe you have some experience related to it? Please share it in the comments!

The Paleo Diet Serotonin Depression-min

Serotonin & The Paleo Diet

We have probably all heard the word serotonin, but usually in relation to going to the gym or doing another form of exercise. It is true to say that exercise boots serotonin levels in the brain, which is why we feel better after a workout, even if it was a bit of a struggle to get there. Serotonin is what is often referred to as the feel good transmitter as it plays a huge part in how happy we feel and if the levels of serotonin in our brain are too low, it can often lead to depression.

Depression is the result of an imbalance of hormones and exists when the neurological system is not functioning as it should be. There are many people who also believe that depression is related to inflammation in the body, which can also cause other illnesses. There is a strong relation between the body and the mind, which is why we need to take care of our bodies, in order to feel balanced and happy in the mind.

Depression can really take over a persons’ life and stop them enjoying important stages of their lives. It is a type of mental illness which can cause the sufferer to become suppressed and even stop going out completely. There are many people who turn to their doctors when they feel themselves becoming depressed and the answer is often a bottle of anti-depressants. These may help in the short term but they can be addictive, so much so that the user may not be able to come off them. It is important to realise the connection between body and mind and take care of our diets as a way of ensuring we don’t suffer from depression.

The Paleo Diet Serotonin Depression-min

As the Paleo diet involves eating the right balance of foods which reduce inflammation and lift serotonin levels, it can be hugely effective in combating an illness such as depression. A diet which is rich in Omega 3 is thought to be a way of reducing and fighting depression as it contains lots of anti-oxidants which help us to maintain a healthy lifestyle. The oil in fish is a natural method of combating depression and can be found in lots of tasty foods such as salmon, tuna and seafood.

It is important to eat foods which reduce inflammation in the body as this is thought to increase our chances of suffering from mental illnesses such as depression. The Paleo diet is a way to achieve this by stocking up on vegetables, fruit and fish and staying away from candy and crisps. Inflammation is not only significant in the effects on the brain but it can also increase the likelihood of suffering from other serious illnesses such as cancer and diabetes.

Foods which contain high levels of protein can also be beneficial in lifting our moods, as they contain amino acids which are known to improve our neurotransmitters. The proper functioning of the neurotransmitters is the way to maintain a healthy mind and as a result, a healthy body.

In order to raise our serotonin levels and ensure we feel healthier from the inside to the outside, we need to look at the natural way of achieving this, rather than reaching for tablets. A healthy diet, together with a combination of exercise, can go a long way to helping us to feel healthier and happier for the rest of our lives. We can change our diet to incorporate healthier food groups, such as meat, fish, vegetables and fruit, at any stage of our lives and it will still have a huge effect on our health.

It is not a case of depriving yourself when following the Paleo diet; it is a method of eating lots of all of the right foods which are natural enhancers of serotonin levels, as well as helping us to achieve a healthy weight. Food plays a huge part in our lives and as such, it is essential to get it right.

The magic pill paleo network instant quick fix solution diet-min

The Magic Pill

So many people seem to blame being overweight on a factor outside of their control.  It's in their genes, it's hormonal, it's their metabolism.  It can't be their diet, they eat wholemeal bread with margarine, cereal with skimmed milk and a low fat meals every day!

Articles like this one in the Daily Mail (my guilty pleasure) further fuel this lack of responsibility.

The article explains how it might not, in fact, be your fault that you are fat.  What a relief!

The magic pill paleo network instant quick fix solution diet-min

Apparently you might really be fat because you have a slow metabolism – which is made even worse by strict dieting.

Or, you might really be fat as a side effect from your medication.  Diabetes medication is listed as one potential drug with a side effect of weight gain.  But surely people commonly put weight on – and are then diagnosed with type 2 diabetes?  Anti-depressants are another drug, they tell us, that can have a side effect of weight gain.  But given the links with depression & inflammation – and diet, isn't this the wrong way round too?

The wrong type of exercise is another reason it is just not working for you, apparently. If only you'd swapped from crossfit to zumba!

“Painful Fat Syndrome” could also be your real problem.  The mind boggles…

Thyroid problems, hormone issues, polycystic ovary syndrome are other potential causes.

Or it could be genetic – or failing that, it might be your friends fault.  Seriously.

Food intolerance does get a mention, but eliminate wheat, milk or eggs and you should be fine.

Must be a coincidence how people who change to eating Paleo have more energy, lose weight, overcome depression & diabetes and stop chronic cardio?

Nope, it's nothing to do with nutrition & lifestyle.  Take a magic pill and carry on as you were.