Fertilise Yourself eBook Nat Kringoudis-min

Fertilise Yourself – The Natural Fertility Guide

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I was so inspired when I met Natalie Kringoudis at the Low Carb Down Under seminar series a few months ago. Natalie is a fertility guru, and Doctor of Chinese Medicine and Acupuncturist. She spoke at the Melbourne seminar about Fertility, and how so many couples who appear to be infertile, are able to conceive, by making changes to their diet and lifestyle.

She spoke at length about the difficulties many couples encounter, and how conditions like Polycystic ovary syndrome (PCOS), can make it a lot harder for some women to conceive. It’s really refreshing to see a completely natural approach to health issues, instead of immediately reaching for medical intervention – when in some cases diet and lifestyle can make all the difference.

Natalie has a centre for Women’s Health & Natural Fertility in Melbourne, Australia – and has written an ebook, “Fertilise Yourself”, to help even more people.

Fertilise Yourself eBook Nat Kringoudis-min

 

Fertilise Yourself is a complete “how to” ebook, breaking down the foods that will help – and hinder your fertility. It also includes recipes to help build fertility and a fertility shopping list. The ebook is packed with advice on natural fertility, that you won’t find any where else. “Fertilise Yourself” is designed to help anyone get fertility fit, as even if you aren’t looking to conceive yet, fertility is an indicator of overall health. It’s never too soon to start to prepare your body for fertility.

So, if you’re looking for natural ways to improve your overall health and wellbeing, hormones and fertility – you might be interested to check out “Fertilise Yourself” here.

I’d love to hear your comments on the link between fertility and diet and lifestyle choices. Did adopting a Paleo diet help you?

 

Why You Should Add More Sulphurous Veggies To Your Diet Dr Tery Wahls paleo diet primal-min

Why You Should Add More Sulphurous Veggies To Your Diet

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I hadn't given much thought to sulphurous veggies, until reading about the Dr. Terry Wahls protocol. Dr Terry Wahls reversed her multiple sclerosis in part, by modifying her diet. She recommends eating 3 cups of leafy greens, 3 cups of antioxidants and 3 cups of sulfurous veggies every day.

What’s so special about sulfur and why should we eat more?

It might smells like rotten eggs, but sulphur is found all throughout our body in the connective tissues such as nerve cells, skin, hair and nails. It’s therefore essential that we can replenish the sulphur in our bodies – and what better way than eating sulfurous veggies?

So which vegetables are good sources of sulphur?

Broccoli

Broccoli is the top vegetable in the list of sulphurous vegetables. This cabbage is rich in the sulfur glucoraphanin. As soon as broccoli is chewed on or cut, the glucoraphanin is transformed into sulforaphane.

Other cabbages

Like broccoli, Brussels sprouts, cauliflower, red cabbage and all the other forms of cabbage, are sulfurous vegetables. They contain organic sulphurous substances and are packed with vitamins.

Vitamin U, or cabagin, can be found in cabbages too, another reason to eat more cabbage. Cabbages are also rich in indoles, which help regulate estrogen metabolism. What is there not to love?!

Why You Should Add More Sulphurous Veggies To Your Diet Dr Tery Wahls paleo diet primal-min

Garlic

Garlic is probably the most used medicinal plant in history. Garlic works as an anticoagulant, which decreases the silting of platelets and inhibits the formation of blood clots.

Garlic also helps the immune system. The different sulfur compounds have antibacterial, antiviral, antiparasitic and antifungal properties.

Asparagus

As well as being a great source of sulphur, asparagus is rich in glutathione.

Other Sulphurous Vegetables

Chicory, endive and onions are also good sources of sulfur.

How to eat more sulfurous veggies?

You can eat these vegetable raw of cooked, so try adding to salads, or using for a green smoothie. Keep you fridge stocked with prepared veggies, to make it easy to add them to your meals.

How much do sulphurous veggies play a role in your diet? Have you tried the Dr Terry Wahls protocol? Share your thoughts in the comments below!

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What’s So Wrong With Soy?

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Are soy beans really that bad for us? So many “healthy” people swear by soy – and it’s certainly portrayed in a lot of mainstream media as a health product.

Soy beans contain a lot of natural toxins. It doesn't matter whether they’re organically grown or genetically modified. The problem with modern soy products is that the factory processing is different from the traditional, time-consuming preparation through fermentation and prolonged boiling, whereby a lot of these toxins are removed. Products such as tempeh, tofu and miso are, if of good quality and a lot less dangerous than modern unfermented soy products, like soy milk. In the current, fast and large-scale production, these toxins stay in the end-product.

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Why do people eat soy?

Whilst some people switch due to cow milk allergies or lactose-intolerance, many people switch for the perceived health benefits. The use of soy milk was supposed to be a good alternative to dairy, if we believe the commercials. The irony is that soy itself is in the top ten of foods that give the highest change of allergies!

Vegetarians and vegans often use soy products as dairy products and meat substitutes, particularly due to the high protein content.

The dangers of soy

Soy contains high amounts of phytic acid, that impedes the reception of calcium, magnesium, copper, iron and zinc. Although the pro-soy lobby argues that these minerals can also be found in soy, they are barely absorbed by the body due to the phytic acid content. The anti-nutrients present are not broken down by processes such as steeping, germination or prolonged cooking.

Soy also contains high concentrations of manganese, a chemical element. Some manganese in our food is necessary, but high amounts, such can be found in soy, are associated with neurological damage. It contains almost 200 times as much manganese as breast milk.

Trypsin inhibitors can disrupt the digestion of protein, can negatively influence the function of the pancreas and cause growth problems. Diarrhoea, stomach cramps and bleeding are some of the problems that can occur due to a lack of trypsin.

Vegetable female hormones (phytoestrogens) in soy disrupt the function of the endocrine (internal) glands and might cause infertility and breast cancer.

Cancer patients, especially the ones with hormone-dependant tumours such as breast cancer and prostate cancer, are advised to avoid soy because it can cause the growth of tumours.  The phytoestrogens it contains can hinder the function of the thyroid, which causes a risk for a slow working thyroid and even thyroid cancer.

Substances in soy that resemble vitamin B12 are not absorbed by the body and increase the need for vitamin B12. Vitamin B12 is necessary for the production of red blood cells. A shortage of these blood cells can cause severe anemia. Soy increases the need for vitamin D, which is used for building bones and a strong immune system, and something most people are already deficient in.

In modern soy production, it is modified, which produces toxic lysinoalanine and the carcinogen nitrosamine as a result. During the process, glutamic acid is also formed. This is a flavour enhancer and potential neurotoxin. As if this wasn't bad enough, MSG (another flavour enhancer) is added to many soy products.

Soy sauce is popular in many recipes, but is easy to avoid – it can be completely replaced using paleo friendly coconut aminos.

I’d be interested to hear what you think about Soy? Do you avoid it in all forms, or do you occasionally eat fermented soy products?

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Vitamin E & the Paleo Diet

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Probably the most effective antioxidant known to function in the human body, Vitamin E is worth learning about. By counteracting free radical damage, it can help to protect you from cardiovascular disease and cancer. In addition, it can raise your skin’s ability to resist UV damage, and it may contribute to the prevention or treatment of a number of medical conditions, including Alzheimer’s, asthma, diabetes, epilepsy, male infertility, psoriasis, PMS, Parkinson’s, migraines, menopause, acne, multiple sclerosis and pregnancy-induced hypertension.

Vitamin E is not just one compound, but actually a collection of eight water-soluble vitamins. Why is this important to know? While supplements usually provide a limited range from this collection, it is possible to get a more beneficial combination of E vitamins from whole foods. For example, research about the influence of Vitamin E in the prevention of Alzheimer’s and prostate cancer both argue for the superiority of a whole food approach for greater effects. This is an illustration of the great benefits of the Paleo Diet that promotes consumption of whole foods for comprehensive health and longevity.

But, how do you know you might be deficient of Vitamin E? A deficiency can be characterised by liver or gallbladder problems, digestive problems (especially poor nutrient absorption), and tingling or loss of sensation in the legs, feet, arms, or hands. Deficiency can be detrimental to the central nervous system and lead to neuromuscular disorders that cause impaired reflexes, loss of balance, muscular weakness. So, especially if you think you might be deficient, read on for recommendations to include more Vitamin E in your diet.

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How much Vitamin E do you need in your diet?

The recommended daily amount of Vitamin E is 20mg.

Which foods can you get Vitamin E from?

There are a number of great sources for Vitamin E that you can add to your meals under the Paleo Diet. Here are some of the best!

  1. Sunflower seeds – Great as a snack or as an addition to your everyday salads, sunflower seeds provide 222% of your daily Vitamin E need in 100g.
  2. Almonds – Whether you prefer to snack on almonds by themselves, or indulge in almond butter, you’ll be getting a good serving of Vitamin E. In a 100g serving there is 175% of your daily Vitamin E need.
  3. Paprika – If you wish to add Vitamin E to your food through seasonings, go for some paprika. In a simple tablespoon, there is 14% of your daily intake need.
  4. Pine nuts – Another delicious snack or addition to salads, pine nuts provide 62% of your daily need of Vitamin E in 100g.
  5. Dried apricots – If you’re craving a sweet treat, dried apricots provide a number of beneficial micronutrients, including Vitamin E. In a serving of 100g there is 29% of your daily need.
  6. Pickled green olives – Whether you prefer olives as an indulgence by themselves or add them into salads, they are a great source for Vitamin E. 100g of pickled green olives will provide you with 25% of your daily need. Have you tried tapenade sauce made from olives yet?
  7. Spinach – Another reason for adding it to your diet – there is 18.7% of your daily Vitamin E need in cup of cooked spinach.
  8. Papaya – For a fruity dessert, go for a papaya that provides you with 11% of your daily Vitamin E need.

What else do you need to know about Vitamin E consumption?

Vitamin E content of foods can lower with exposure to air and factory processing. Therefore, it is good to store prepared food in airtight containers to not lose its Vitamin E content, tightly cap your olive oil bottles, and always choose fresh whole foods instead of processed ones. Of course, minimally processed foods is what the Paleo Diet is about – to improve and maintain your health in a natural way.

So, what do you think – are you going to include more Vitamin E-rich foods in your diet? Or do you already focus on the Vitamin E content of your food? Share your thought is the comments!

Crossfit gym fitness HIIT exercise paleo primal

What Is Crossfit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

What is crossfit paleo diet fitness

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

Crossfit gym fitness HIIT exercise paleo primal

Are you suffering from Adrenal fatigue signs symptoms what is paleo diet-min

Are You Suffering From Adrenal Fatigue?

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Tired, washed out and exhausted, even when you had enough sleep? Feeling tired, weak and incapable of doing things? Could you be suffering from adrenal fatigue?




What are the adrenals?

The adrenals are like two caps on top of the kidneys which play a key role in the endocrine (hormonal) system. They produce more than 50 different hormones, such as adrenaline (epinephrine), noradrenaline, cortisol, progesterone and testosterone. These hormones are involved in energy production, water-salt balance, blood pressure, metabolism, heartbeat, liver function, the immune system, blood sugar level, fat storage and dealing with stress.

When we’re under stress, the adrenals should react by releasing adrenalin and noradrenalin to cope with physical danger, typically called the ‘fight or flight’-reaction. Whenever the ‘danger’ is gone, the adrenals make sure that the hormone levels are back to normal. Cortisol is produced in this situation and the release of DHEA is suppose to ‘un-stress’ the body.

And, who isn't faced with stress these days? Work, family, pressure from friends and our eating pattern put us under constant stress. This stress on the mental, physical and emotional levels, ensure that the adrenals are constantly overloaded with the amount of hormones they have to release. When these processes are prolonged, the adrenals can become exhausted; adrenal fatigue. We start to feel tired and are not able to cope with whatever comes our way any more.

Are you suffering from Adrenal fatigue signs symptoms what is paleo diet-min

Symptoms of adrenal fatigue

Because the adrenals play such an important role in the endocrine system, the symptoms of adrenal fatigue are expressed in various forms. This long list makes it more than clear that the right balance of hormones is crucial to us.

  • Appetite for salt
  • Hypoglycemia
  • Dizziness
  • Sleeping disorders
  • Inflammations
  • Headache
  • Unstable blood sugar
  • Excessive thirst and urge to urinate
  • Swellings
  • Hemorrhoids
  • Varicose veins
  • Bad digestion
  • Heart disorders
  • Asthma
  • Infections
  • Behavioral and memory problems
  • Allergies
  • Hyperpigmentation

Some other symptoms are

  • Mood swings
  • Irritation
  • Low energy level
  • Depression
  • Painful bodyparts
  • Low bloodpressure
  • Anxiety attacks
  • And many more…

What to do if you're suffering from adrenal fatigue?

Change your nutrition! When you have adrenal fatigue, the time you eat becomes very important. You need to keep the cortisol in your blood at the right level. If you don’t have the right amount of cortisol in your blood, it’s hard for your body to keep the right glucose levels. The result of this could be hypoglycemia.

People with exhausted adrenals often tend to choose the foods and drinks which give them energy at the expense of the adrenals, such as fast food, soft drinks and coffee. The fats in fast food are the wrong fats, the carbohydrates are often refined and the nutritional value is low. This way they withhold their body of the nutrients it needs more than ever, to function and recover. And this will make the adrenals more and more exhausted.

Eat immediately when you get up, to refuel your body. This is not the time for intermitant fasting.

Eat a strict Paleo diet, with enough protein, healthy fats, unrefined carbohydrates, vegetables and enough fruits. You may choose to experiment with increasing your carbohydrate intake in the form of things like pumpkin and sweet potato.

Stress is a huge factor, with sufferers of adrenal fatigue simply truing to do it all. When trying to heal, it’s really important to reduce stress, and take time out to meditate and relax.

Have you suffered from adrenal fatigue? What helped you to heal? Please share your stories and tips in the comments below, and help someone out!

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

Vitamin B9 (Folate) & the Paleo Diet

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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!

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Living in a Permanent Summer

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Today is the September equinox, where the sun is directly over the equator, meaning the length of day and night is equal; 12 hours each – and the seasons on either side of the world are the exact opposite.

In Australia and the Southern hemisphere it is the Spring equinox – and in the Northern hemisphere today represents the Autumn (or fall) equinox.

This seems like a timely reminder about the importance of our natural our circadian rhythms and the seasons. Time and seasonality are so important for so many health reasons, yet in the modern world it is all too easy to live a 24 hour life and barely notice the season.

Seasonality

By being aware of the changing length of day and intensity of the sun our bodies know what season it is. When our ancestors lived they would have experienced a far greater availability of food in the summer months. Fruit and vegetables would have only been in season for relatively short periods of time, so they would have been likely to consume as much as they could, when they could. This would have been converted to sugar and stored as fat, for sustenance during the harsher winter months. Today there is barely a week in the year, when almost all types of fruit and vegetables are not available. It makes sense that eating as though it's summer all year round might not be the best idea biologically, don't you think?

In terms of Vitamin D, the sunshine vitamin, our ancestors would have been outside most of the time. This would have given them far better levels of Vitamin D than we have today, thanks to our indoor, sun-fearing lifestyles.

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Day and Night

Another big problem with our modern lifestyles, is our bodies not getting the correct signals of day and night. Our ancestors would have had no artificial exposure to the blue light we are now inundated with. Without blue light melatonin, the sleep hormone, is produced when the sun goes down. This triggers sleep. When the sun comes up, melatonin production halts rendering us alert and awake. With artificial lighting, TV and computers in the evening giving out as much blue light as sunlight, it is little wonder so many people struggle to sleep – and struggle to wake up in the morning.

I’d love to hear your comments about seasonality and day and night. Do you live in an artificial summer all year round?

Happy equinox!

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What’s in Your Shampoo?

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As people become more aware of the damaging chemicals contained within everyday products (like shampoo, conditioner, make up and lotions), it is a natural instinct to start looking for natural alternatives – or even making your own products so you know exactly what has gone into them.

Cleansing products we use everyday such as shampoo offer contain sodium laurel sulphate (SLS) and Parabens, which seem to be very damaging, both to our health and the environment.

SLS is a favourite of manufactures, as it helps to make their products lather and form a thick constituency – but it can be very irritating, not to mention toxic. With the skin being our biggest organ, and able to absorb whatever we apply to it, it makes sense to be very cautious about the products you use.

Avoiding Chemical Shampoo

Increasing numbers of people are going “no poo” – that is, going without shampoo entirely. For some, this might be a step too far – in which case, have you considered cleansing your hair with Kombucha?

For a simple, chemical free hair rinse, all you need is some water and some Kombucha. Although it is often drunk as a tea for its health benefits, it also has some beauty applications.

Using Kombucha will give the hair a natural sheen without the need for chemicals, and make it easier to control oily hair.  Kombucha will also make the hair lighter and easier to control.

Paleo Diet Primal Shampoo No Poo Kombucha SLS Paraben Ingredients Chemicals-min

The Kombucha should be diluted with one- two parts water before being used as rinse.

Herbs can be added to the mix to give a delicate scent. Herbs such as camomile and lavender will work well with normal, dry/itchy and oily hair. Camomile will also help to lighten blonde hair. For dark hair, rosemary will work well. The herbs can either be added directly to the hair rinse or lighted boiled first.  When it comes to quantities of herbs, just add a small handful, enough to give some fragrance, but not so much that the herbs swamp the water.

Another way to cleanse the hair naturally is to use baking soda. Just apply the baking soda to a brush and brush it through the same way you would a dry shampoo or wet your hair with a cup of water and then apply the baking soda.

How do you wash your hair – or do you go without? Are you careful to avoid certain ingredients in commercial shampoos and hair care products? Please leave your comments or share your recipes below.

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Vitamin B6 (Pyridoxine) & the Paleo Diet

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Who doesn't want healthy nerve and muscle cells? Of course you do, and this is where Vitamin B6 – also known as Pyridoxine – becomes especially important. In addition to that, it plays a part in converting carbohydrates and protein into energy, together with other B-complex vitamins, and has a role in the production of insulin, both white and red blood cells, and DNA. That means it’s pretty important!

Luckily, Vitamin B6 deficiency rarely occurs, because it’s contained in many foods. But sometimes it does, usually caused by a poor absorption of nutrients that can be a result of chronic alcoholism or chronic diarrhoea.  Fatigue, anaemia, skin disorders (like eczema and seborrheic dermatitis), convulsions and seizures – these are symptoms that may point to a deficiency in Pyridoxine.

But even if there’s no full-blown deficiency, there are a number of medical conditions that may be prevented or treated with better levels of Vitamin B6, including adrenal function, asthma, kidney stones, PMS, cardiovascular problems like atherosclerosis and hypertension, nervous system issues like carpal tunnel syndrome, depression, autism and epilepsy, and skin conditions like acne and eczema. The best approach in any case is to turn to whole food sources of Vitamin B6, of which there is abundance in the Paleo Diet.

How much Vitamin B6 do you need in your diet?

The daily recommended amount of Vitamin B6 is 2mg.

Vitamin B6 Pyridoxine Paleo Diet deficiency supplement symptoms sources signs-min

Which foods can you get Pyridoxine from?

  1. Liver – Not surprisingly, the nutrient dense liver is the first on the list. While any animal liver will provide a good amount of Vitamin B6, turkey liver is the richest choice with 52% of the daily need in a 100g portion. Pate, anyone?
  2. Tuna – The best fish source for Vitamin B6, tuna provides 52% of your daily need in a 100g portion. So if liver is not your thing, but you’re focused on the consumption of Pyridoxine, a good tuna salad or tuna steak for dinner is a great choice for your health.
  3. Summer squash – Great for grilling, salads, stir-fries, and even refreshing soups – summer squash provides 12.5% of your daily need of Vitamin B6 in 1 cup when measured raw.
  4. Banana – One of the best carb sources around, the banana is also good for Vitamin B6 with 21.5% of your daily need in one fruit. Of course bananas are great to munch on just by themselves, but if you’re feeling like a treat, why not prepare a Vitamin B6-filled one-ingredient ice-cream? Just toss some frozen banana pieces into a blender and watch the magic unveil.
  5. Pistachios – For a snack full of Vitamin B6, go for a handful of pistachios. In 100g you’ll find 85% of your daily Pyridoxine need.
  6. Blackstrap molasses – if you’re looking for a healthy sweetener, blackstrap molasses provides the best mineral and vitamin content. In just one tablespoon you’ll get 7% of your daily Vitamin B6 need. The taste of blackstrap molasses might be an acquired taste for some, but if you’re fond of it and are looking for something sweet, it’s a great solution.
  7. Paprika – Sometimes all it takes is some herbs and spices to perk up the micronutrient content of your food. Paprika is a great addition when it comes to Vitamin B6 – one tablespoon packs 14% of your daily need. Great reason to browse through some Hungarian recipes – no lack of paprika there!

What else do you need to know about Vitamin B6 consumption?

When cooking Vitamin B6-rich food, it is the acidity of the food that usually determines how much of the vitamin is retained. Thus, if you’re especially concerned with the Pyridoxine content, don’t add much acidic components to your food. In addition, processing and freezing cause a loss in the vitamin content. As the Paleo diet promotes the eating of fresh unprocessed whole foods, it is a great approach to get all the vitamins you need – fresh vegetables win over canned ones any day!

So, did reading this make you think more about Vitamin B6 consumption? Do you have any recipes to share with the specific ingredients? Do share in the comments!