Iodine recommendations for pregnancy and lactation may be too low for mom and baby.

Iodine during the prenatal period is necessary for the mother and infant’s health. Prenatal and lactation needs for iodine are increased and current recommendations and screening may not be sufficient to provide both the baby and mom what they need for optimal health.

Many women may not get the iodine that they need for their own body and the growing fetus or may become depleted during lactation. (1) Each additional pregnancy can leave the woman even lower in iodine. Woman with many pregnancies may have more of a risk for having a child with congenital hypothyroidism at birth. Low iodine prenatally may also add to risk for autism or schizophrenia later in the child’s life. 

Current recommendations for iodine by international agencies may be too low for pregnancy, lactation and for newborns. (1) A review team has recommendations for an increase in iodine supplementation – 250-300 micrograms of iodine daily for pregnancy and lactation and 90 micrograms for newborns. The team also recommends increasing the screening range for urinary iodine considered optimal to 150-230 micrograms of iodine. (1) Less iodine is excreted in the urine when the body is depleted.

A study based in Hong Kong also suggests that urinary iodine levels may not be an accurate test for assessing adequacy of iodine intake by lactating women as an indicator suggesting their breast milk would supply recommended iodine levels for their infants. (3)

The most recent guidelines issued by the American Thyroid Association (73) suggested that all pregnant women should ingest ~250 μg iodine daily, and women who are planning pregnancy or are currently pregnant, should add to their diet a daily oral supplement that contains 150 μg of iodine.” May 21, 2020 (7)

*This was an unfinished older post, so I wanted to check if the recommendations have been updated.

Pregnancy and the neonatal period are higher risk stages for iodine deficiency t occur because the thyroid stimulating hormone (TSH) and thyroxine levels are modulated more than in other stages of the lifespan. TSH tends to be elevated more than normal and thyroxine decreased. Checking newborns for elevated TSH would be a biomarker for iodine deficiency. (1) When adequate iodine is provided promptly, the mental retardation associated with congenital hypothyroidism may be preventable. Treating with Synthroid alone would not help enough. All the glands of the body need iodine, not just the thyroid gland. If it is low, it means everything else in the body is even more depleted as the thyroid gets preferential use.

Re pregnant women and neonates: “…their serum thyroid-stimulating hormone (TSH) and thyroxine are increased and decreased, respectively, for degrees of ID that do not seem to affect thyroid function in the general population. Systematic neonatal thyroid screening using primary TSH could be the most sensitive indicator to monitor the process of ID control.” (1) *ID = iodine deficiency.

Conclusions from a study based in Thailand included the finding that heel prick blood at three days old was not as accurate as a sample from the umbilical cord sera for screening TSH levels in the newborn. (4)

Women become more depleted in iodine with each pregnancy and lactation stage of their lives. Infants seem to also get preferential use of iodine from the mother’s body stores. A study based in China found lower iodine levels in urban and rural prenatal and lactating women compared to the iodine levels of infants and school aged children living in the regions. The presence of goiter was low in all women (2.0%) but was more common in prenatal women (2.7%) than in lactating women or for all women combined. (2) Mammary glands also can use more iodine from maternal stores for breast milk production due to an increased activity of the iodine symporter/mineral channel. Low intake of iodine will lead to lower levels of iodine in the breast milk. (5)

In areas of iodine sufficiency breast milk iodine concentration should be in the range of 100-150 microg/dl. Studies from France, Germany, Belgium, Sweden, Spain, Italy, Denmark, Thailand and Zaire have shown breast milk concentrations of < 100 microg/l. Adequate levels of iodine in breast milk have been reported from Iran, China, USA and some parts of Europe.” (5)

This information about maternal and neonatal preferential uptake of iodine suggests that iodine is VERY IMPORTANT for infant development. ←Noteworthy.

Being iodine deficient can equate to a drop in Intelligence Quotient (IQ) of up to 15 points. Supplementation can improve cognitive ability if started early for neonates or if the low iodine didn’t begin in infancy. (6)

The intelligence damage of children exposed to severe ID [iodine deficiency] was profound, demonstrated by 12.45 IQ points loss and they recovered 8.7 IQ points with iodine supplementation or IS [iodine sufficiency] before and during pregnancy. Iodine supplementation before and during pregnancy to women living in severe ID areas could prevent their children from intelligence deficit. This effect becomes evident in children born 3.5 years after the iodine supplementation program was introduced.” (6)

Infants who are born low in iodine tend to grow very slowly, in proportion, but tiny. Shorter, narrower, lighter, less muscle mass, than if they had been sufficient in iodine. The appearance has been described as elfin and can be very cute as a child, however what might their full potential have been if mom had had enough iodine? More to point – why are low iodine thyroid conditions only treated with Synthroid and rarely with extra iodine? That is standard for anyone with hypotthyroidism – totally ignore the need for iodine by every other gland in the body.

Buyer be very wary of “health care professionals” – they may just be following standard protocols and seeking more information may be life improving.

Food sources of iodine: Eating adequate seaweed and seafood is the traditional source of iodine in many areas of the world. Seaweed species vary in iodine content, and it can vary within species. Supplements of seaweed for iodine use should be tested batch by batch for iodine content of the seaweed if the company is reputable. Other crops grown near the ocean tend to have higher levels of iodine than crops grown inland, which makes coconut a fairly good iodine source.

Some plants uptake iodine preferentially such as rhubarb, making it a vegetable high in iodine. It also has other medicinal benefits. This person really loved Siberian rhubarb for perimenopause, so I will let her tell you about it: (indigonaturals.net) There may be a product for sale, I am not affiliated. It is a thorough article on the intricacies of estrogen receptors.

green-leafed plant
Young rhubarb stalks. The leaves and stalks can get quite large. Generally the leaves are not eaten, only the colorful stalks. Rhubarb is a tangy celergy like vegetable that can be used in place of celery in soup or is typically sweetened and thickened in the US to serve as a tangy “fruit” pie, possibly prepared with strawberries too. Photo by kaori nohara on Unsplash

The recommendations for iodine intake across the lifespan, may also be too low for everyone, when the competition of halides in the water and food supply is considered. Iodine can be replaced by bromide or fluoride or chloride in thyroid hormone, but the resulting hormone is then dysfunctional. Lab tests would show “normal” levels. Symptoms of hypothyroidism may be present while lab tests show the presence of a normal amount of T3 and T4 that may not have three atoms of iodine or four atoms of iodine. Instead, it might have some atoms of fluoride, bromide or chloride if the body was low in iodine and had plenty of the other halides present.

More information about iodine and selenium food sources, and the issue of halides in hypothyroidism is on page G9. Iodine & Thyroid. (effectivecare.info)

Selenium is also needed for the enzyme that breaks down excess thyroid hormone. Two Brazil nuts per day provides the typical goal used in alternative treatment – 200 micrograms of selenium per day. Selenium is not readily available in many foods and checking your one-a-day or Trace Mineral supplement mix for it would be a good idea as Brazil nuts can be expensive or hard to find.

**Addition, off-topic from iodine – I went back to the perimenopause article, (indigonaturals.net), and have found a biological difference between males and females – females may have – drumroll – more bliss – more of the THC equivalent endocannabinoid: anandamide.

“Despite these differences, FAAH inhibitors retain anxiolytic- and antidepressant-like effects in ovariectomized female rats [112]. Interestingly, however, anxiolytic- and antidepressant-like effects produced by estradiol administration are attenuated by CB1R blockade [112], whereas estradiol administration increases AEA levels [113] or AEA signaling [114], possibly via downregulation of FAAH* driven by an estrogen response element on the FAAH gene that suppresses FAAH transcription when bound by estrogen.”

https://pdfs.semanticscholar.org/a188/3e071695213724c1f9df258910481d6c2ae7.pdf

Goodness, let’s decipher that.

Basically, estradiol exerts its antidepressant and anti-anxiety effects by boosting anandamide. [*FAAH is an enzyme that breaks down cannabinoids.] In fact, they were able to block estradiol’s effect on depression and anxiety by blocking CB (endocannabinoid) receptors!

This means, the key to estradiol’s control of mood is…the endocannabinoid system and anandamide in particular!

By the way, this was a sex dependent effect…only women used this pathway in other experiments: Remarkably, this effect of E2 [estradiol] is sex specific, occurring in females but not in males.  

https://www.sciencedirect.com/science/article/pii/S0896627312003753

Can we all agree that irritability is the opposite of bliss? (indigonaturals.net)

Yes, I can agree that irritability is the opposite of bliss – PMS history and genetic inability to make anandamide has left me familiar with irritability, also those around me – sorry. I would try to go to my office during PMS week and warn staff that I was having a cranky day – paperwork catch up day.

*In the modern era of trans gender hormone use, it is also interesting because the DNA male body might not be as blissful/peaceful even with estradiol use as someone with a DNA female body because the estrogen receptors would likely still respond as a male. If you paint a barn red, it doesn’t become a fire engine. Self-acceptance is a goal of maturing – we all have flaws and aging adds changes to those old familiar flaws.

Chocolate and Pregnancy – moderation/common sense – it is a nutrient rich food, hold the sugar and bad fats.

Chocolate is the richest commonly used food with some cannabinoid content – but not much for the calorie ratio. Bliss but not in a dose large enough for someone with a gene difference in ability to make endocannabinoids.

Cannabinoids are needed in pregnancy and lactation and chocolate is not that high in caffeine or theobromine that chocolate needs to be avoided (a frequent recommendation for pregnancy that I don’t agree with). Moderation on the calories, use of dark cocoa powder in a low sugar product would provide a variety of phytonutrients with anti-inflammatory benefits.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

Reference List

  1. Delange F., Iodine requirements during pregnancy, lactation and the neonatal period and indicators of optimal iodine nutrition. Public Health Nutr. 2007 Dec;10(12A):1571-80; discussion 1581-3. doi: 10.1017/S1368980007360941. http://www.ncbi.nlm.nih.gov/pubmed/18053281
  2. Yan YQ, et al., Attention to the hiding iodine deficiency in pregnant and lactating women and lactating women after universal salt iodization: A multi-community study in China. J Endocrinol Invest. 2005 Jun;28(6):547-53. http://www.ncbi.nlm.nih.gov/pubmed/16117197
  3. Kung AW., Iodine nutrition of pregnant and lactating women in Hong Kong, where intake is of borderline sufficiency. Public Health Nutr. 2007 Dec;10(12A):1600-1. doi: 10.1017/S1368980007360989. http://www.ncbi.nlm.nih.gov/pubmed/18053285
  4. Rajatanavin R., Iodine deficiency in pregnant women and neonates in Thailand., Public Health Nutr. 2007 Dec;10(12A):1602-5. doi: 10.1017/S1368980007360990. http://www.ncbi.nlm.nih.gov/pubmed/18053286
  5. Azizi F1, Smyth P., Breastfeeding and maternal and infant iodine nutrition. Clin Endocrinol (Oxf). 2009 May;70(5):803-9. doi: 10.1111/j.1365-2265.2008.03442.x. Epub 2008 Oct 6. http://www.ncbi.nlm.nih.gov/pubmed/19178515
  6. The effects of iodine on intelligence in children: a meta-analysis of studies conducted in China. Asia Pac J Clin Nutr. 2005;14(1):32-42.   http://www.ncbi.nlm.nih.gov/pubmed/15734706
  7. Toloza FJK, Motahari H, Maraka S, Consequences of Severe Iodine Deficiency in Pregnancy: Evidence in Humans, MINI REVIEW article, Front. Endocrinol., 19 June 2020, Sec. Thyroid Endocrinology, https://doi.org/10.3389/fendo.2020.00409, https://www.frontiersin.org/articles/10.3389/fendo.2020.00409/full

Phosphonutrients, infant formula, & brain health

Good news, work on a phosphoprotein (osteopontin), found naturally in human and other mammal milk, has been refined from bovine (cow) milk and successfully used in early clinical trials with human infant formula. Babies were found to have improved immune development and reduced days with fever. See (Pediatric Ingredients: Osteopontin, by Arla Foods Ingredients, 8) for more information on the potential benefits of osteopontin as an infant formula additive for the health and development of infants.

/Disclosure: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

  1. Nutritional Cognitive Neuroscience Research at the Crossroads of Nutrition, Psychology, and Neuroscience, https://www.frontiersin.org/research-topics/4257/nutritional-cognitive-neuroscience-research-at-the-crossroads-of-nutrition-psychology-and-neuroscien
  2. Reddan Jeffery M., White David J., Macpherson Helen, Scholey Andrew, Pipingas Andrew, Glycerophospholipid Supplementation as a Potential Intervention for Supporting Cerebral Structure in Older Adults. Frontiers in Aging Neuroscience, Vol. 10. 2018. https://www.frontiersin.org/article/10.3389/fnagi.2018.00049 DOI=10.3389/fnagi.2018.00049 ISSN=1663-4365 https://www.frontiersin.org/articles/10.3389/fnagi.2018.00049/full
  3. Gimenez MS, Oliveros LB, Gomez NN. Nutritional Deficiencies and Phospholipid Metabolism. International Journal of Molecular Sciences. 2011;12(4):2408-2433. doi:10.3390/ijms12042408.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127125/ (3)
  4. Jiang R, Lönnerdal B. Biological roles of milk osteopontin. Curr Opin Clin Nutr Metab Care. 2016 May;19(3):214-9.   https://www.ncbi.nlm.nih.gov/pubmed/27504516
  5. Bruun S, Jacobsen L N, Ze X, et al., Osteopontin Levels in Human Milk Vary Across Countries and Within Lactation Period: Data From a Multicenter Study. Journal of Pediatric Gastroenterology and Nutrition: Aug. 2018 – Vol. 67 – Issue 2 – p 250–256 doi: 10.1097/MPG.0000000000002004 https://insights.ovid.com/crossref?an=00005176-201808000-00023&isFromRelatedArticle=Y
  6. Camilia R. Martin,Pei-Ra Ling, George L. Blackburn, Review of Infant Feeding: Key Features of Breast Milk and Infant Formula. Nutrients 2016, 8(5), 279; doi:10.3390/nu8050279   http://www.mdpi.com/2072-6643/8/5/279/htm#B61-nutrients-08-00279
  7. Lönnerdal B, Biological effects of novel bovine milk fractions. Nestle Nutr Workshop Ser Pediatr Program. 2011;67:41-54. doi: 10.1159/000325574  https://www.ncbi.nlm.nih.gov/pubmed/21335989
  8. Pediatric Ingredients: Osteopontin, Arla Foods Ingredients, https://www.arlafoodsingredients.com/our-ingredients/pediatric-nutrition-ingredients/osteopontin/

Macro and Micro-nutrients, description and food sources

Nutrients:

There are two main groups of nutrients: the Macronutrients and the Micronutrients, both of which include many subgroups. Water doesn’t officially get listed in either group but it is the most essential nutrient as we are mostly water, roughly 70%, with some of the other nutrients holding us together in the form of membranes, muscles, skin and bones. Water helps the blood carry nutrients to the cells and remove waste products to be excreted by the kidneys in the form of urine. Water helps us stay cool in the form of sweat on a hot day. Water is the best thirst quencher and is what our brain expects as a beverage. In nature there is no juice tree, only whole fruit with fiber slowing down digestion of the sweet fruit juice carbohydrates. We need about eight cups of water per day, more on a hot sweaty day and more if diuretic beverages such as coffee or alcohol are consumed. Without water we wouldn’t be able to digest our macro and micro nutrients.

So drink and be merry with a glass of water, nature’s favorite thirst quencher! If you think you don’t like it you may just need to try a glass when you are very thirsty, and relax and remember how good it feels, then maybe next time you’ll reach for a glass of water because it just sounds good.

Macronutrients

Macronutrients are needed in larger amounts within a daily diet because they are used for energy and to build new cells and other body tissue. They include carbohydrates, proteins and fats.

Carbohydrates

Carbohydrates (G.18) are also known as sugars, starches, and fiber. They are all made up of individual molecules of sugars called monosaccharides (See Table 2.4 for images of all the types of monosaccharides: G.13)). Different monosaccharides can be connected to each other as disaccharides which include table sugar called sucrose, or they may be in long chains called polysaccharides which can be straight or branching in widely varied shapes.

Fiber is also made up of monosaccharides but the bond connecting them requires digestive enzymes that humans do not make, so they are considered indigestible but help with fluid balance within the small and large intestines and adequate fiber in the diet can help prevent both constipation or diarrhea. Bacteria ( known as our microbiome) within the digestive system  may be able to break down some types of fiber and convert it into more beneficial nutrients for us, called short-chain fatty acids, which are a type of fat. The types of fiber that can be converted into beneficial fats by beneficial bacteria are called prebiotics and include resistant starches, inulin, gums, pectins, and fructo-oligosaccharides.

Food Sources of Carbohydrates and Fiber: Fruits, vegetables, beans and whole grains are all sources of fiber and carbohydrates. Sources that contain a greater amount of the prebiotic fiber include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Raw forms of the vegetables contain more than cooked forms except resistant starches may be increased after the food, such as rice or tapioca starch, is cooked and then chilled. (G.19) Nuts and seeds also contain some carbohydrates and fiber but are more concentrated sources of fats and protein. (G.20)

Food Sources of Monosaccharides found in Human Physiology (See Table 2.4: G.13):

  • Glucose: Honey from bees. It is one of the monosaccharides of table sugar, the sucrose disaccharide, along with a molecule of fructose. Table sugar may be made from beet sugar or sugar cane. Glucose is also one of the monosaccharides of lactose – milk sugar, and it is part of larger starches found in grains, seeds, and starchy legumes and vegetables such as beans, peas, corn, potatoes, sweet potatoes, and squash and some is found in fruits in addition to fructose. Glucose is also found in “Cocoa, Aloe Vera, Licorice, Sarsaparilla, Hawthorn, Garlic, Echinacea, Kelp.” (G.40)
  • Glucosamine: Animal cartilage released in bone broth – soup stock made with bones; supplements derived from the shells of shellfish such as shrimp, crab or lobster; a few fermented grains. (G.39) Vegetarian sources: “Shitake mushrooms and a red Japanese Algae called Dumontiaceae.” (G.40)
  • Galactose: One of the monosaccharides of lactose, milk sugar, that is found in dairy products or human milk. Some people make less of the enzyme needed to digest lactose and may require a digestive enzyme with dairy products to prevent discomfort and promote better digestion. Anyone may become temporarily lactose intolerant after a severe illness with symptoms of diarrhea as the enzyme is formed in surface cells of the intestine which may need a week or two to regrow after a severe intestinal sickness. Hard aged cheeses have a lower lactose content then soft cheeses or milk and butter products. It is also found in some fruits and vegetables, some herbs including “Echinacea, Boswellia, Fenugreek, and chestnuts.” (G.40) Sour cherries. (G.41)
  • Galactosamine: Beef or shark cartilage, and “a Red Algae called Dumontiaceae (as a constituent of dextran sulphate)” (G.40)
  • Mannose: “Gum Ghatti which is made from the sap of Indian Sumac; Black currants, red currants, cranberries, gooseberries, Aloe Vera Gel from the leaves, Fenugreek, soybeans, green beans, capsicum (Cayenne Pepper), cabbage, eggplant, tomatoes, turnip, Shittake mushrooms and kelp” (G.40) Sweet Cherries (G.41)
  • Xylose: Raspberries, cranberries. (G.15Guava, pears, berries, blackberries, loganberries, raspberries, Goji Berry; Aloe Vera, Echinacea, Boswellia; Psyllium Seeds; Broccoli, Spinach, Eggplant, Peas, Green Beans, Kelp, Okra, Cabbage, Corn.” (G.40)
  • Fucose: “Human breast milk, certain types of mushrooms, seaweed – kelp and wakane, beer yeast.” (G.40) Chanterelle and Penny Bun/porcini mushrooms. (G.42) Maitake, Shiitake, Reishi mushrooms. (G.43) Fucose in human breast milk helps a beneficial type of bacteria called Bacteroides (G.43) become established after the infant is born. It helps protect the infant from more harmful bacteria becoming established in the previously sterile intestinal tract.
  • Glucoronic Acid: Usually formed within the liver as it is a very polarized molecule. It is found in heparan sulfate, dermatin sulfate, and chondroitin 4, 6 sulfate. (G.44)
  • N-Acetylneuraminic Acid (Sialic Acid): “Human breast milk, dairy foods, whey protein isolate, and eggs.” (G.40). After infancy it is generally up to us to make it for ourselves internally. It is electrically polarized and helps stabilize vessel walls by lining the interior and repelling the opposite sides similar to magnets repelling each other.
  • Fructose is more well known then many of the other monosaccharides as it is main sugar in fruits however it is not essential for human health and excess amounts in the diet can lead to fatty liver disease. (G.46) Fructose must be processed and used within the liver similarly to how alcohol is digested.

Proteins

Proteins (G.17) are made up of molecules called amino acids which, unlike the monosaccharides, can only be connected together in straight chains. The protein chain of amino acids may spiral like the DNA molecule of genetic material or bend in some other way rather than being perfectly straight, and it can then be folded into different 3-dimensional shapes and combined with other protein chains to form larger 3-dimensional shapes. The basic structure is straight though like a string of beads or a sentence of letters.

The monosaccharides can connect to each other in multiple places and form more complex shapes like a crossword puzzle of letters or a branching tree made up of letters. This difference is important for the immune system as the complex antigen/antibody recognition seems to be based on the language spelled out by the types of monosaccharides on the antigens found on the surface of cells. Antibodies are made by immune cells to help the immune cell recognize foreign proteins or mislabeled or defective human cells. Antigens and antibodies contain monosaccharides and proteins or lipids. The combined molecules are known as glycoproteins and glycolipids. The combination makes it possible for them to do more complex chemical functions within the body than a simpler protein, carbohydrate or fat molecule. (G.14)

Food Sources of Protein: Dairy products, eggs, meats, poultry, and fish provide all the essential amino acids that humans can not convert from other molecules. Grains, beans, peas and lentils, nuts and seeds, and other vegetables provide protein but most are missing a few of the essential amino acids that we need to consume from our daily diet. (G.17) Fruits and other vegetables also provide some protein but in smaller amounts. Avocado, dried figs, melon and nectarine, artichokes, broccoli, Brussel sprouts, corn, mushrooms, spinach and potatoes are slightly better sources than other fruits and vegetables. (G.23) (G.24)

  • The nine essential amino acids are:  histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. (G.21) Beans/ legumes and nuts/seeds and grains provide balance within a meal by providing some of each of the essential amino acids. Grains are good sources of methionine, tryptophan and cysteine while legumes/beans/nuts/seeds are lower in those amino acids except for soy beans and nuts/seeds which are a good source of tryptophan. Grains, nuts, and seeds are low in isoleucine and lysine while legumes/beans are a good source of them. (G.22)
  • Conditional amino acids  may not be able to be made during illness or stress and would be required from the diet for better function and health: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine. (G.21)
  • Non-essential amino acids can be regularly produced in the body and include: alanine, asparagine, aspartic acid, and glutamic acid. (G.21)  Excessive amounts of aspartic acid and glutamic acid from dietary sources may have negative health effects due to their ability to increase activity within brain cells and are also known as excitotoxins. Mono-sodium glutamate and other seasoning ingredients are sources of glutamic acid and the artificial sweeteners Nutrasweet/Aspartame/Neotame are sources of aspartic acid.

Fats

Fats are also known as oils, lipids, and as essential fatty acids, or trans fats which may be formed during processing of other fats or found ins some animal products naturally. The artificially produced trans fats may increase heart disease risk and it is recommended to limit their use in the daily diet. Molecules of fats can be found as short chain fatty acids or long chain fatty acids which may be then be joined into small groups called triglycerides. Branched chain amino acids are also possible but the branching is somewhat different than the type formed by monosaccharides.

The chains of fats may include more or less hydrogen molecules. Saturated fats have more hydrogen molecules, monounsaturated fats are missing one hydrogen molecule and polyunsaturated fats are missing several along the chain. The point in the molecule without a hydrogen is more reactive. Saturated fats are more stable than polyunsaturated fats. Monounsaturated fats may be more helpful for reducing risk of heart disease while saturated fats may increase risk. However we do need a variety of the types as each type is involved in different ways throughout the body. Omega 3 fatty acids and omega 6 fatty acids are polyunsaturated fats that have important roles in health and help reduce risk of chronic illness. Phospholipids are a combination of a lipid with the mineral phosphorus. They are important for helping make flexible membranes and play a role in immune health and energy metabolism. Phosphorus is also part of molecules used in energy production (ADP & ATP) and genetic structure, DNA and RNA (nucleotides) when combined with proteins or sugars.

Food Sources of Fats: Avocado, coconut, coconut oil, olives and olive oil, nuts, seeds, and oils, butter, dairy products, egg yolk, meats, poultry, fish.

While all the sources have a mixture of specific types of fats some sources have more of one or two of the types:

  • Food Sources of Saturated Fats: Animal products such as butter, cheese, and other high fat dairy products; marbled beef and higher fat processed meats; palm oil and palm kernel oil; coconut and coconut oil. The effect on the body can vary based on the source while too much of any fat is a problem the coconut products have other healthy nutrients while the palm oil and palm kernel oil may promote increased insulin levels and increase appetite. The production of palm and palm kernel oil also may be worse for the environment and cause loss of wild animal habitat. (G.27)
  • Food Sources of Mono-unsaturated Fats: Olives and olive oil, canola, sesame, safflower and sunflower oils, peanut oil and peanut butter, almonds, avocados, cashews, peanuts, eggs, red meat, tea seed oil (Camellia seed). (G.33) (G.34)
  • Food Sources of Poly-unsaturated Fats: Nuts and seeds and oils made from them; salmon and shellfish (G.28).
  • Food Sources of Trans Fats: Margarine and other products made with hydrogenated oils such as coffee creamer,(G.35), commercial baked goods such as frosted desserts or cookies, biscuits, doughnuts, crackers, microwaveable breakfast foods, microwave popcorn, frozen pizza, fried fast foods, cream filled candies. (G.36)
  • Food Sources of essential Omega-3 Fatty Acids, including EPA and DHA: Fatty fish such as sardines, tuna, herring, lake trout, and salmon, omega 3 enhanced eggs, omega 3 fortified dairy products, and seaweed,(G.37), shellfish, (G.28) krill and krill oil, (G.38), and vegetarian sources that contain a precursor include flax seeds, walnuts, canola, soybean and walnut oils, beans and tofu and other soy foods, and leafy greens.(G.37)
  • Food Sources of essential Omega-6 Fatty Acids, including Gamma Linolenic Acid (GLA): Borage oil, black currant oil, hemp seed oil; butter made from milk from cows that were grass fed; spirulina/blue-green algae. (G.25)
  • Food Sources of Phospholipids and other phospho-nutrients: Hemp seed kernels and oil; Artemisia turanica/wormwood leaf; amaranth seed; asparagus; avocado fruit or the inner kernel, dried and powdered; beans/legumes; cardamom seeds and powder; carrots; celery stalks and leaves; cocoa beans and cocoa powder, baker’s chocolate, dark chocolate and to a lesser amount milk chocolate and chocolate syrup; coconut; cumin seed/powder; fennel seed, flax seed, pine nuts; sesame seeds, pumpkin seed kernels, squash seeds; butternut squash and pumpkin; gingko leaf; grapefruit and orange juice with the pulp; Jerusalem artichoke (this is a root vegetable rather than a green artichoke); lettuce, spinach and mustard leaves and other leafy green vegetables and herbs; nuts/peanuts, cashews, walnuts; oats; okra seeds; onion root, leek leaves, garlic;  parsnip root; pomegranate seeds and pomegranate peel extract;rice, white or brown but the bran is the best source; rosemary; sorghum;  sweet potato or yam; buckwheat (a seed botanically that is not wheat and is gluten free); wheat. (G.26)

Micronutrients

Micronutrients are needed in smaller amounts within the diet and some can be stored by the body and reused so they may not be needed in the diet everyday as long as they are being eaten occasionally; while others can not be stored and are needed in the diet everyday. Micronutrients include vitamins and minerals. Minerals may be needed in slightly larger amounts or smaller amounts and the ones needed in smaller amounts are also known as trace minerals – because we only need them in trace amounts. Vitamins are grouped into fat-soluble vitamins which can be stored in the body and may not be needed in the diet everyday as long as they are included weekly or monthly depending on the nutrient. Water-soluble vitamins can not be stored and need to be included in the diet everyday for ideal health.

Minerals

Food Sources of some important Minerals:

    • Calcium: dairy products and fortified substitutes made from almond, soy, rice or hemp. Sesame seeds, almonds and other nuts, seeds and beans. Canned salmon and sardines.
    • Magnesium: oat bran, beans, nuts, seeds, whole grains, leafy green vegetables, chocolate, and molasses.
    • Phosphorus: most foods contain this nutrient, particularly dairy and protein rich foods, also cereals, nuts and beans. An excess may be provided if carbonated beverages are used regularly.
    • Potassium: all fruits and vegetables and juices are the richest sources, but animal products also contain some potassium.
    • Sodium: processed foods containing salt and added table salt are the main sources but use of “softened” water can also increase a person’s daily intake of sodium.
    • Chloride: table salt and processed foods also provide the electrolyte, chloride.
    • Iron: meat, poultry and fish and shellfish (G.28) contain a form called heme iron which is more readily absorbed. Vitamin C eaten along with whole grain or beans, nuts and seeds can help increase absorption of non-heme iron.
    • Iodine: iodized salt and processed food made with iodized salt. Seaweed and coconut products and any other produce grown near the ocean may contain more iodine than produce grown inland.
    • Selenium: selenium is also more available near coastal waters. Seafood and meat can be better sources and Brazil nuts provide more than other foods. Two Brazil nuts per day may provide the 200 mcg recommended for daily needs. Excess intake regularly may cause toxicity symptoms. One milligram or more per day may cause vomiting, loss of hair and nails and skin lesions. (Nutrition & Diet Therapy, 8th Ed.)
    • Zinc: shellfish, (G.28), beef, dairy products, nuts, beans, pumpkin seeds. (G.zinc)
  • Copper: shellfish, (G.28); organ meats such as liver and kidney; cocoa and chocolate; beans such as lentils, nuts such as almonds, sunflower seeds, potatoes, asparagus and leafy greens; mushrooms, dried fruits such as apricots and prunes; blackstrap molasses, black pepper, and yeast. (G.29) (G.30) The modern diet may tend towards too much copper and not enough zinc and the two minerals need to be in balance with each other for optimal physical and mental health. Excess copper and deficient zinc is associated with mental illness symptoms.

Vitamins

Food Sources of some important Vitamins:

    • Thiamin (B1): fortified flour or rice, whole grains, pork, beans, nuts, nutritional yeast, eggs, cantaloupe, green vegetables.
    • Riboflavin (B2): Fortified cereal, milk, eggs, meat, fish, beans, nuts, and seeds. (G.riboflavin)
    • Niacin (B3): nutritional yeast, meats, red fishes such as salmon and tuna, grains and fortified cereals, beans and seeds, milk, green leafy vegetables, coffee and tea. (G.Niacin)
    • Vitamin B6: fortified cereal, barley, buckwheat, avocados, baked potato with the skin, beef, poultry, salmon, bananas, green leafy vegetables, beans, nuts, sunflower seeds. (G.Nutritive Value of Food)
    • Folate: Fortified cereal and rice, beans, black eyed peas, green peas, grains, asparagus, green vegetables, orange juice. (G.folic-acid)
    • Vitamin B12: shellfish, (G.28), fish, meat, poultry, eggs, milk, cheese, dairy products, Nutritional or Brewer’s yeast. Vegetarians who don’t eat dairy, eggs, fish or other meat products may need a supplement of B12 or nutritional yeast, a vegan food source of vitamin B12. (G.B12)
    • Vitamin C: many fruits and vegetables and fortified juices including green peas, cabbage, potatoes and citrus fruits.
  • Vitamin D: fortified dairy products or their substitutes made from almond, soy, rice or hemp. Salmon, sardines, mushrooms. And sunshine during summer months, 15-20 minutes several times per week.
  • Vitamin E: nuts, seeds, and oils made from nuts and seeds, peanut butter, avocado, asparagus, spinach and other leafy green vegetables, pumpkin, red pepper, mango, swordfish. (G.16)
  • Vitamin K and K2,  vitamin K1 (phylloquinone) and vitamin K2 (menaquinone): Vitamin K is found in leafy green vegetables such as kale, lettuce and spinach, broccoli, Brussel sprouts, cauliflower and cabbage, and smaller amounts in fish, liver, meat, eggs and grains. (G.31) Vitamin K2 is found in animal products such as meat and dairy foods and in fermented products such as Natto, (G.32), Japanese traditional fermented soybeans, (G.45). 

Disclaimer

  • Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

The Academy of Nutrition and Dietetics has a service for locating a nutrition counselor near you at the website eatright.org: (eatright.org/find-an-expert)

See G. Links & References for the References.

G.46: Basaranoglu M, Basaranoglu G, Bugianesi E. Carbohydrate intake and nonalcoholic fatty liver disease: fructose as a weapon of mass destruction. Hepatobiliary Surg Nutr. 2015;4(2):109-16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4405421/

41 Jaroslava Švarc‐Gajić, Víctor Cerdà, Sabrina Clavijo, Ruth Suárez, Pavle Mašković, Aleksandra Cvetanović, Cristina Delerue‐Matos, Ana P Carvalho, Vesna Novakov, Bioactive compounds of sweet and sour cherry stems obtained by subcritical water extraction. Journal of Chemical Technology and Biotechnology, Dec. 1, 2017, https://doi.org/10.1002/jctb.5532 https://onlinelibrary.wiley.com/doi/full/10.1002/jctb.5532 (G.41) Search result not available in the abstract/paywall: “ Mannose was detected in sweet cherry stem extracts but not in sour cherry samples, whereas D-galactose was seen only in the latter. Mannose is important in human metabolism, especially in glycosylation of certain proteins and it is believed that this sugar aids in urinary tract infections.[51] Xylose” 

Phospholipid and fertility for men and women

Fertility for both men and women is also effected by having adequate but not too much cannabinoids/phospholipid. Most of the cannabinoid group of molecules do not cause euphoria as does THC, the cannabinoid that medical marijuana is known for containing. The cannabinoid that is most common within the body is more similar to the non-euphoria causing cannabinoid known by the initials CBD.

Political reasons may be the reason that medical research is being prevented by the Schedule 1 status of the marijuana /cannabis plant. Many medical advocacy groups have recommended that the plant be taken off the Scheduled list or have it changed to a lower rating that indicates medical benefit.

So a change in political environment seems necessary before the goal to help save the human race from extinction can be addressed directly with research into improving both the diet and nutrient guidelines for all age groups and address increasing infertility rates. Currently medical professionals can’t really study or recommend cannabinoids for healthcare purposes due to the Federal designation of Schedule 1 controlled substance.

Additional note: The question of legalizing marijuana is seperate from changing the Schedule from I to III. Simply changing the rating would free academic and medical research teams or businesses to work with non-euphoria producing cannabinoids or the effect of dietary sources of phospholipids on the endogenous cannabinoid systems of the body and their effect on promoting health in certain types of chronic illness or substance abuse or binge eating disorders. Ironically a synthetic version of the euphoria producing cannabinoid known as THC is already considered a Schedule III drug (accessdata.fda.gov/Marinol/dronabinol.pdf) – with medical benefits – while the plant that contains a range of cannabinoids and terpenes that all have medical benefits is rated Schedule I – with no medical benefits.

It is past time for politics to get out of the way of health care research.

Disclosure: This information is being provided for the purpose of education within the guidelines of Fair Use. While I am a Registered Dietitian, the information is not intended to be used for the purpose of individualized healthcare guidance. Please seek an individual healthcare professional for the purpose of individualized healthcare guidance.