Disease or Deficiency....Folate

Folate Functions:

Folate (a.k.a Vitamin B9) is essential for cell growth and development and nervous system functioning. It is vital to fetal nervous system development and helps regulating histamine.

It helps to:

• support red blood cell production and helps prevent anemia
• prevent homocysteine build-up in the blood (homocysteine is attributed to heart disease)
• allow nerves to function properly
• prevent osteoporosis
• prevent dementia

Folate vs Folic Acid:

There is a difference between Folate and Folic Acid. Folate comes from natural food sources, whereas Folic Acid is a man made synthetic form of Folate, used in most supplements and in fortified foods. Some researchers have suggested that there is a link between Folic Acid (Not Folate) and Cancer. Other research has said there is no link. Here is a link that provides a little more info on the subject. Again, I am not a Dr. but I always side with natural sources over synthetics any day.

Possible Causes of a Folate Deficiency:

• Dietary deficiency (eg, alcoholism, dietary fads)
• Malabsorption (eg, celiac disease, inflammatory bowel disease)
• Poor intake
• Old age
• Excess alcohol consumption
• Poor intake due to anorexia
• Excessive urinary excretion

Signs and Symptoms of a Folate Deficiency:

• Irritability
• Mental fatigue, forgetfulness, or confusion
• Depression
• Insomnia
• General or muscular fatigue
• Gingivitis or periodontal disease
• Restless Leg Syndrome 
• Some types of Cancer (esophageal, colon, lungs, uterus, cervix)
• Nervous system related problems with the hands and feet

Recommended Daily Allowance of Folate:

• 0-6 months: 65 micrograms (mcg)
• 6-12 months: 80 mcg
• 1-3 years: 150 mcg
• 4-8 years: 200 mcg
• Males 9-13 years: 300 mcg
• Males 14 years and older: 400 mcg
• Females 9-13 years: 300 mcg
• Females 14 years and older: 400 mcg
• Pregnant females of any age: 600 mcg
• Lactating females of any age: 500 mcg

Food Sources of Folate:

Foods Containing Folate	mcg
Lentils, 1 cup cooked	358.38
Pinto Beans, 1 cup cooked	294.12
Garbanzo Beans, 1 cup cooked	282.08
Spinach, 1 cup cooked	262.8
Black Beans, 1 cup cooked	256.28
Navy Beans, 1 cup cooked	254.8
Kidney Beans, 1 cup cooked	230.1
Beef liver, braised, 3 ounces	215
Collard Greens, 1 cup cooked	176.7
Turnip Greens,1 cup cooked	169.92
Lima Beans, 1 cup cooked	156.04
Beets, 1 cup raw	148.24
Romaine Lettuce, 2 cups	127.84
Dried Peas, 1 cup cooked	127.4
Avocado, 1 cup	118.26
Papaya	115.52
Mustard Greens, 1 cup cooked	102.2
Peanuts, 1/4 cup	87.6
Sunflower Seeds, 1/4 cup	79.45
Quinoa 42.5g	78.2
Asparagus, 1 cup raw	69.68
Cauliflower, 1 cup raw	60.99
Broccoli, 1 cup raw	57.33
Bell Peppers, 1 cup raw	42.32
Winter Squash, 1 cup baked	41
Oranges	39.3
Celery, 1 cup	36.36
Strawberries, 1 cup	34.56
Cantaloupe, 1 cup	33.6
Summer Squash, 1 cup raw	32.77
Onions, 1 cup raw	30.4
Cabbage, 1 cup raw	30.1
Pineapple, 1 cup	29.7
Tomatoes, 1 cup raw	27
Raspberries, 1 cup	25.83
Fennel, 1 cup raw	23.49
Carrots, 1 cup	23.18
Kale, 1 cup cooked	16.9
Swiss Chard, 1 cup cooked	15.75
Mushrooms - Crimini, 1 cup	12.18
Parsley, 2 tbs	11.55

If you are having trouble reaching the recommended amounts through your diet (which is always best) consider a Folate Vitamin Supplement. 

Please note that consuming large amounts of Folate or Folic Acid can mask the symptoms of a B12 deficiency.

Disclaimer: I am not a doctor nor a scientist, just someone trying to find answers independently for an affliction. Please seek the advice of a medical professional before making drastic changes to your diet or taking supplements. Preferably a functional medicine doctor. And remember, I am just some person on the internet, so please don't take my word (or anyone's) as the gospel. Do your own research, communicate with your doctor and find a solution that you are comfortable with. It is your body and your life.

Disease or Deficiency....Biotin

As I mentioned in a previous post, I will be doing a series of posts regarding Vitamin and Mineral deficiencies and the symptoms of those deficiencies.

The first Vitamin I will discuss is Biotin.

Biotin Functions:

Biotin helps the nervous system function properly. It also helps provide healthy hair and skin. Biotin may also help those with Diabetes control their blood sugar level.

Possible Causes of a Biotin Deficiency:

Biotin deficiency is seen many times in those that consume raw egg whites. There are a number of reasons not to consume raw eggs, so add this to the list.

Something to take note of, pregnant women have a higher risk of a Biotin deficiency. A Biotin deficiency in a pregnant woman may cause infant malformations such as cleft palate. 


Signs and Symptoms of a Biotin Deficiency:


Dermatitis- Dry or scaly skin
Hyperesthesia- Increased sensitivity to touch
Paresthesia- The sensation of "pins & needles" or numbness
Keratoconjunctivitis- Inflammation of the cornea and conjunctiva
Anorexia or Loss of Appetite
Anemia
Alopecia- Hair loss
Muscle Pain
Nausea
Fatigue
Depression
Weakened Immune System

Recommended Daily Allowance of Biotin:


The US does not provide an RDA of Biotin because deficiency of Biotin is so rare, however, many sources including the Mayo Clinic state the following guidelines:

• Infants and children—
  • Birth to 3 years of age: 10 to 20 micrograms (mcg).
  • 4 to 6 years of age: 25 mcg.
  • 7 to 10 years of age: 30 mcg.
• Adolescents and adults—
  • 30 to 100 mcg.

Food Sources of Biotin:

Foods Containing Biotin	mcg
Peanuts, 1/2 cup:	73
Filberts, 1/2 cup:	51
Almonds, 1/2 cup:	34
Peanut butter, 2 Tbs:	32
Wheat Germ (2 Tbs):	12
Soy protein isolate, 1 oz:	8.5
Egg, 1 large cooked:	8.1
Cashews, 1/2 cup:	8.9
Low fat yogurt, 1 cup:	7.4
Whole Wheat bread, 1 sl.:	6
Haddock, 3.5 oz cooked:	6
Sweet potatoes, canned, 1/2 cup:	5.5
Swiss chard, cooked, 1/2 cup:	5.3
Salmon, 3.5 oz cooked:	5
Nonfat milk, 1 cup:	4.9
Tomato sauce, 1/2 cup:	4.7
Carrots, 1/2 cup, cooked:	3.9
Avocado, half:	3.6
Carrot, 7.5" raw:	3.6
Papaya cubes, 1 cup:	3.1
Banana, one:	3.1
Pork, 3.5 oz cooked:	3
Tuna, 3.5 oz canned:	3

If you are having trouble reaching the recommended amounts through your diet (which is always best) consider a Biotin vitamin supplement. 

Disclaimer: I am not a doctor nor a scientist, just someone trying to find answers independently for an affliction. Please seek the advice of a medical professional before making drastic changes to your diet or taking supplements. Preferably a functional medicine doctor. And remember, I am just some person on the internet, so please don't take my word (or anyone's) as the gospel. Do your own research, communicate with your doctor and find a solution that you are comfortable with. It is your body and your life.