The next time you sit down to plan your meals for the week, you may want to make sure the foods on your list offer plenty of folate (vitamin B9) and other types of Vitamin B.
While both can help you feel healthier and younger, new data has found that not getting enough folate and B vitamins can lead to cancer-related problems.
“A deficit of certain nutrients is one of the nutritional factors involved in the initiation phase, including folate and B vitamins (B12, B6, B3), leading to chromosomal breaks, DNA hypomethylation and increased susceptibility to mutagens. according to Pedro Carrera Bastos, doctoral candidate and researcher in nutrition, metabolism and inflammation at Lund University, Sweden, who discussed the findings during his presentation “Diet and Habits in the Prevention of Carcinogenesis” that took place as part of the 7th International Conference Congress of the Spanish Society of Precision Healthcare.
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“Folate, vitamin B6 and vitamin B12 play essential roles in methionine synthesis and DNA methylation. When DNA methylation is disrupted, there is an increased chance of genetic mutations and DNA damage, eventually leading to Could Cause Cancer,” Blair Persyn, MS , RDN, LDN, CNSC, Registered Dietitian and Owner of Bite with Blair, LLCHe says Eat this, not that!
In fact, Blair explains that “due to its role in DNA methylation, folate deficiency has been associated with an increased risk of cancer.” At the same time, “some studies have also found a link between excess folic acid and an increased risk of cancer.”
That is why Blair says it is important “to make sure that we are including folate-rich foods in our diet without overdoing it by supplementing above the RDA (Recommended Dietary Allowance).”
To make sure you’re doing just that, Blair notes that “men and women over the age of 19 should aim for 400 mcg of DFE (dietary folate equivalents), pregnant women should aim for 600 mcg of DFE, and Lactating women should aim for 500 micrograms of DFE.
“Some of my plant-based favorites sources of B vitamins are legumes, green leafy vegetables, nutritional yeast, whole grains, nuts and seeds,” says Blair. “We can ensure we get enough B vitamins by eating a balanced diet with a variety of different foods.”
For more information on how to get the nutrients you need to stay healthy, be sure to read The 9 Most Essential Vitamins You Need in Your Diet, According to Yale Experts.
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Desiree O
Desirée O is a freelance writer who covers lifestyle, food and nutrition news, among other topics. read more
