Folate is commonly called vitamin B12 or vitamin B9. Folate deficiency or anemia primarily occurs when the lack of vitamin B12 or folate in the body produce abnormally large red blood cells that cannot function properly. Red blood cells carry oxygen around the body using a substance called hemoglobin. If you do not have enough folate in your diet, you might end up with folate deficiency in just a few weeks. Folate deficiency can also lead to anemia. Anemia is a condition where you have too few red blood cells. Folate is extremely important for women during pregnancy. A folate deficiency in expecting mothers can lead to birth defects.
Symptoms of folate deficiency:
Tiredness or fatigue Stomach problems Weight loss Headaches Red, smooth and painful tongue Lack of energy
Causes of folate deficiency:
Most people suffer from folate deficiency because they do not eat foods that contain folate acid. You should include foods like dark leafy green vegetables, whole grains, yeast, citrus fruits and beans Excessive consumption of alcohol can also be harmful as it makes difficult for your intestines to absorb folate Pregnant women need more folate as a growing baby absorbs lots of folic acid from his/her mother
Here are some foods that are rich in vitamin B9(Folate):
1. Green vegetables: Dark, green, leafy vegetables such as asparagus, spinach and kale are low in calories but have a wealth of nutrients like vitamins and minerals, including folate. Fresh green vegetables are high in fiber and vitamins A and K and have been associated with a lot of health benefits. Including these vegetables in your diet may be associated with reduced inflammation, a lower risk of cancer and weight management.
2. Nuts: One cup of sunflower or flax seeds is high in folate as it offers around 300mcg. You can add flax, chia, pumpkin, sesame and sunflower seeds either raw, sprouted, or even sprinkle onto your salads and dishes. Nuts have high amounts of folic acid, especially peanuts and almonds.
3. Eggs: Nutrient-dense with a relatively small calorie count eggs does wonders when included in your diet. They are rich in proteins and contain almost every vital vitamin, including 24 mcg of folate in each egg. You can keep some hard-boiled eggs in the fridge for an evening snack, or add a poached egg in your morning breakfast along with an avocado toast for a double-dose of folate.
4. Citrus fruits: Citrus fruits rank the highest in folic acid. Oranges, grapes, papaya, grapefruit, banana and strawberries are rich in folic acid. One orange holds about 50 mcg. A large glass of fresh-squeezed orange juice may contain even more and can be consumed during breakfast.
Fruit and Vegetable Juices That Enhance the Immune System
Everyone knows that fresh fruits and vegetables are loaded with nutrients that offer a wide range of benefits for the mind and body. Certain fresh produce help enhance your immune system, making it possible for you to easily avoid various infections and diseases. Juicing the following allows you to boost your immunity in a truly refreshing and delectable way:
The sweetness of carrot juice makes it loved by kids and adults alike. Carrots get their characteristic bright orange color from its rich supply of beta carotene, a nutrient converted into vitamin A for sharper vision and better eye health. More importantly, vitamin A is an essential nutrient for a stronger immunity.
Vitamin C in lemons makes these citrus fruits excellent boosters of your immune system. Vitamin C is a well-known powerful antioxidant that protects the body from colds, cough, flu and others. Lemon juice may be acidic, but it has an alkalizing property once ingested, helping to restore optimal pH balance in the body.
Other than vitamins and minerals, apples also contain plenty of insoluble fiber. This type of carbohydrates that cannot be digested by the body works as a broom that sweeps out toxins along the intestinal tract. With all of those accumulated poisonous substances out of your body, your immunity is in top-form.
When it comes to fruits, some of the best sources of vitamin C are kiwis. Other than this super antioxidant, kiwis also contain vitamins A and E, both of which are necessary for a stronger immune system. Insoluble fiber and potassium in these fruits are also highly favorable for your cardiovascular system.
Cranberry juice is admired for its ability to bolster the urinary tract system. However, it also contains plenty of vitamin C that helps safeguard you from illnesses brought about by invading microorganisms such as bacteria and viruses.
A vegetable that makes for an excellent immune-boosting juice is broccoli, thanks to its rich supply of beta carotene and vitamin C. Every glass of broccoli juice also provides your body with sulphur, a mineral with powerful antimicrobial properties. Sulphur promotes healing as well because it detoxifies the body at a cellular level.
What makes beet juice capable of supporting the immune system is its long list of vitamins and minerals. Some of them include vitamins A and C, iron, calcium, potassium and manganese. When juicing, it’s a good idea to mix beets with other fruits and vegetables of your choice due to its strong, earthy flavor.
Reduce asthma symptoms with Omega-3
A new study has found that consuming a diet rich in omega-3 fatty acids is linked to fewer childhood asthma symptoms which are triggered by indoor air pollution.
The study published in ‘American Journal of Respiratory and Critical Care Medicine’, lays out that families and health care providers may be able to protect children from harmful effects of indoor air pollution by serving a diet rich in omega-3 fatty acids while reducing foods rich in omega-6 fatty acids such as soyabean oil and corn oil.
“Our group is working on ways to reduce the levels of indoor air pollution in Baltimore City homes,” said lead author of the study, Emily Brigham. “Results are promising, but we don’t want to stop there,” Brigham added.
The study found that for each additional gram of omega-6 intake, children had 29 per cent higher odds of being in a more severe asthma category.
Conversely, with each 0.1-gram increase in levels of omega-3 fatty acids in the diet, researchers saw 3 to 4 per cent lower odds of daytime asthma symptoms.
Indoor air pollution, from sources including cooking, cleaning activities and cigarette smoke, is a known trigger for asthma symptoms.
Omega-3 fatty acids, which are found abundantly in fish and certain nuts and seeds, are considered healthy as they are known to reduce inflammation.
Omega-6 fatty acids, primarily found in vegetable oils (including corn, soybean, safflower, and sunflower), as came out in other studies, have mixed effects on health, but have the potential to promote inflammation.
The researchers, however, noted that it doesn’t prove the relationship between fatty acids and asthma severity.
“Among populations known to be disproportionately affected by asthma, we may find that improving diet and air pollution together has the greatest impact on health,” said Brigham.
New cell that can heal hearts discovered
Researchers have discovered a previously unidentified cell population which could lead to new treatments for patients with injured hearts.
The cell, described in the journal Immunity, was discovered in the pericardial fluid found in the sac around the heart of a mouse with heart injury. The researchers from the University of Calgary in Canada found that a specific cell, a Gata6+ pericardial cavity macrophage, helps heal an injured heart in mice.
The same cells were also found within the human pericardium of people with injured hearts, confirming that the repair cells offer the promise of a new therapy for patients with heart disease. “Our discovery of a new cell that can help heal injured heart muscle will open the door to new therapies and hope for the millions of people who suffer from heart disease,” said Paul Fedak, a professor at the University of Calgary.
“The possibilities for further discovery and innovative new therapies are exciting and important,” said Fedak. Heart doctors had never before explored the possibility that cells just outside the heart could participate in healing and repair of hearts after injury, researchers said.
Unlike other organs, the heart has a very limited capacity to repair itself which is why heart disease is the number one cause of death in North America, they said. “We always knew that the heart sits inside a sac filled with a strange fluid,” said Fedak. “Now we know that this pericardial fluid is rich with healing cells. These cells may hold the secret to repair and regeneration of new heart muscle,” he said.