by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 15, 2019 | Nutrition and Health
What exactly is vitamin B6 and why is it important? And if it is so important, how do I know which foods are high in B6? If you have asked or are asking any of these questions, you have come to the right place! Here are 6 reasons you need vitamin B6. (Post may contain affiliate links).
Vitamin B6, also known as “pyridoxine,” is an essential nutrient. Pyridoxal phosphate is the name for the active form of vitamin B6.
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Vitamin B6 acts as a “co-enzyme” in many reactions in the body.
In case you don't know what an enzyme is, it is a chemical in the body that gets things done. For example, lactase is the enzyme that breaks down lactose, the sugar in cow's milk. Other examples of enzymes are lipase, the enzyme that breaks down fat. (Lipids are the technical term for fats). And amylase, which is in your spit, breaks down starch. Most of the time, if the word ends with “ase,” and it's connected to the human body, it is an enzyme.
So, vitamin B6 is essential for enzymes, such as lactase, lipase, and amylase, to work properly.
- Vitamin B6 is also important in the synthesis of neurotransmitters (think transmission of nerves). Low amounts of certain neurotransmitters, including serotonin and dopamine, are implicated in various mental health issues, including depression and ADHD.
- B6 is necessary for hemoglobin synthesis. Hemoglobin is the molecule that carries oxygen through your blood. Low hemoglobin leads to anemia.
So, iron is not the only nutrient that is important for healthy red blood cells. Vitamin B6 is necessary as well.
- Vitamin B6 is an important co-factor in the body's production of other important nutrients, such as the essential mineral selenium. A co-factor is a “helper” for proteins in the body, and is similar to a co-enzyme.
- B6 is important for the conversion of tryptophan to niacin. Tryptophan is an essential amino acid found in turkey and other foods. Niacin is another important and essential B vitamin. (vitamin B3)
- Vitamin B6 is important for glucose metabolism.
- Gene expression requires sufficient vitamin B6 in order to work correctly. (Think sufficient B6, reduced mutations/problems in the gene).
This is 6 reasons why vitamin B6 is important.
Why is Vitamin B6 inadequacy so common today?
Vitamin B6 is low in the American diet. This is because of low intake of whole grains, fruits, and vegetables.
What Foods are High in Vitamin B6?
Vitamin B6 is found in whole grain breads and cereals as well as fruits, vegetables, and nuts.
Specific examples of foods high in vitamin B6 include:
Bananas, pistachios, chocolate, avocado, whole grain breads, whole grain pasta. (B6 is found in the highest amounts in the germ). Also, green leafy vegetables, milk, fortified cereals, red meat, eggs, and turmeric.
Click here to receive a FREE table on foods high in vitamin B6 as well as a table of foods high in Folate.
Read about other vitamins and minerals, including magnesium, potassium, and vitamin D.
Click the banner below for a FREE delicious 3-bean soup recipe:
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 11, 2019 | Food Allergies and Special Diets
Does food affect autism? Though still a controversial topic, one thing I can definitely say is, “Yes, food affects autism.” How do I know this? It's simple. (Post may contain affiliate links)
FOOD AFFECTS EVERYONE
A healthy, balanced diet that is complete with all of the essential vitamins, minerals, fiber and good quality ingredients will make anyone feel better.
BUT Does Food Affect Autism?
Autism is traditionally viewed as a neurodevelopmental disorder. However, a large percentage of persons diagnosed also have digestive problems. Despite this, traditional treatments focus on controlling behavior through psychiatric and social therapies. These therapies are important in the overall treatment plan. But what has been largely ignored by the medical field is the role of diet in treating autism (and ADHD).
Research shows that the role of digestive disorders in the development of autism needs to be taken more seriously. Common digestive issues are constipation, diarrhea, and intolerance to milk products (casein) and gluten. And as many as 50% of children put on a gluten-free/casein-free diet (GF/CF) improve. Not only that, but other therapies, including supplementation, are shown to improve behavioral problems.
What follows is a brief summary showing the relationship between symptoms and nutritional status.
Different Diet Considerations
Dysfunction of the digestive system is more common in children with autism than in children without autism. Part of these dysfunctions can be explained by a lack of the enzymes required to properly digest certain carbohydrates and proteins. This helps to explain why many children respond well to a GF/CF diet. Gluten is the protein in certain grains and casein is the protein in cow's milk products.
Click here for help with GF/CF diet (Free download).
Some children have problems digesting certain types of carbohydrates as well. This is one of the reasons why so many different diets have been proposed. For example, the ketogenic diet, which is extremely low in carbohydrates, and the specific carbohydrate diet (SCD), which limits certain carbohydrates. Also, a low oxalate diet is sometimes proposed.
The Ketogenic Diet
The main issue with putting your children on any of these diets is the potential for nutritional deficiencies. For example, the ketogenic diet (90% fat, low protein, low carbohydrate) is extremely low in fiber and high in saturated fat. So there is a risk of cardiovascular complications and constipation (which is often already a problem). The Ketogenic diet has been shown to be effective in about 25% of children, and is a good option to consider IF YOUR CHILD HAS PROBLEMS WITH SEIZURES. The Ketogenic diet has been used to treat epilepsy for decades, though it is not effective for everyone. However, it is a highly restrictive diet and should not be followed without the guidance of a physician and a dietitian.
https://en.wikipedia.org/wiki/Ketogenic_diet
https://www.hopkinsmedicine.org/neurology_neurosurgery/centers_clinics/epilepsy/diet-therapy.html
Here is an example of what a ketogenic diet might look like.
Specific Carbohydrate Diet (SCD)
This diet recommends limiting carbohydrates to monosaccharides, which are one molecule sugars. The rationale behind this idea is that polysaccharides (“poly” means “many) are harder to digest and contribute to digestive problems.
The logic goes something like this: “When foods aren't digested properly, sometimes there is “intestinal overgrowth” which leads to disease-causing bacteria in the gut.”
This diet is extremely restrictive, and in my opinion, not a diet that should be followed long-term. It may however, help with short term healing of the inflamed gut during acute flare-ups. But except for testimonials, the research is sorely lacking.
An example of what a SCD diet might look like is here.
Low Oxalate Diet
This diet is based on the possibility that high oxalate levels in the blood contribute to the symptoms of Autism. So, on this diet, foods rich in oxalates are avoided. For example, spinach, beetroots, cocoa, black tea, figs, lemon zest, and a whole slew of other foods.
Here is what a low-oxalate diet looks like.
Nutritional Status of Child with Autism
The reason supplementation is usually helpful is because a large percentage of children are deficient due to inadequate intake and poor absorption of nutrients.
Omega-3 Fatty Acids
Omega-3 fatty acids are extremely important to the proper development of the nervous system in children. This starts in the womb and is why it is important that pregnant moms are getting enough omega-3s in their diet. Breastmilk contains the essential omega-3s which previously were lacking in formula. In approximately 1999, the FDA approved omega-3s to be added to formulas because there was so much evidence showing their benefits.
As children grow, omega-3s continue to be important. However, seafood is one of the top allergens. Plus people in the US usually don't consume enough fish to meet needs. Thus, supplementation is usually necessary to see a difference. And there is strong evidence that supplementing with omega-3 fatty acids in kids with autism, aged 5-17, results in improvements in speech and articulation, openness to social interaction, as well as improved mental health.
In contrast, a deficiency of omega-3s results in loss of concentration, hyperactivity, dyslexia, dyspraxia, and the symptoms of autism. In other words, sometimes a contributing cause to the development of ADHD, autism, and other developmental delays is an omega-3 deficiency.
Vitamin B6 and Magnesium
Vitamin B6 is vital in the synthesis of neurotransmitters. For example, serotonin, dopamine, norepinephrine and epinephrine. These are the neurotransmitters that are targeted when MDs prescribe medications to treat depression and sometimes ADHD. Persons with Autism Spectrum Disorder (ASD) are also affected.
Research involving blood levels of vitamin B6 shows interesting results. Whereas blood levels of B6 are often high in persons with autism, the enzymes necessary to make the vitamin active, and thus useful to the body, are often low. This means that even if the child is consuming enough vitamin B6 through diet, it is possible that the B6 is not available for his body to use.
Research supports that vitamin B6 and magnesium supplementation improves behavior in persons with autism. Speak to your doctor if you are concerned about your child's B6 or magnesium status.
But you can start by working to assure that adequate amounts of both of these important nutrients are in your family's diet. One big step is encouraging whole grains, nuts and seeds as much as possible. Also, magnesium is rich in all green vegetables.
Vitamin C
Vitamin C is an antioxidant and may have a protective effect. However, more research is needed in order to determine if vitamin supplementation is necessary. It is really not that hard to get enough vitamin C. One 8 ounce glass of Orange Juice, for example, has 120% of the US RDA of vitamin C. Broccoli, cauliflower, zucchini, tomatoes, pineapple and mango are all good sources as well. Click here for a list of foods high in vitamin C.
Vitamin A
If your child is deficient in vitamin A, supplementation may be helpful. However, vitamin A can be toxic in high doses. So I don't recommend supplementation except as part of a multivitamin supplement. Most multivitamins contain vitamin A.
Vitamin D
Inadequate Vitamin D intake has been linked to increased risk for autism. This was discussed elsewhere. It has also been shown to have a “neuro-protective” effect, and may be important to proper action of neurotransmitters as well.
Vitamin B12 and Folic Acid
Deficiencies in the Cerebrospinal fluid (CSF) have been seen in patients with ASD. This appears to be related to autoantibodies that bind receptors necessary for folate use by the body. As a result, even though folate is high in the blood, it is not available to the body for use. Both B12 and folate are important for a healthy nervous system. So, it is important to make sure there is adequate intake of both vitamins. B12 is found in all animal products and fortified cereals and nondairy milks. Folate is rich in green vegetables and orange juice.
Iron
Children with autism and other sensory processing issues often limit food intake. Thus, iron deficiency is a common problem. However, due to the common digestive problems associated with autism (and ADHD), often the iron deficiency is related to poor absorption. The first step to preventing iron-deficiency is assuring your child is getting iron rich foods every day. You can increase the absorption by combining vitamin C rich foods with iron rich foods. See here for a list of food combinations that increase iron absorption.
Also, if you are concerned, have your child's iron levels tested. If they are low, your doctor may suggest a supplement.
Keep in mind that a multivitamin with iron will not usually contribute to constipation problems. However, high dosage iron supplements often do lead to constipation. Your doctor will help you weigh the benefits and the risks.
Zinc and Copper
The relationship between zinc and copper is confusing and complicated. Suffice it to say that both zinc and copper can be low in children with autism, but it is a fine line between too little and too much. Zinc affects copper status and vice versa. So, it's important to keep them in balance. This is where a Registered Dietitian who specializes in treating autism with supplements can greatly help.
Click here for a quick summary and sample menus for each of the three diets mentioned above. (Ketogenic, SCD, and Low Oxalate).
https://www.webmd.com/diet/features/diet-and-autism#1
https://www.webmd.com/digestive-disorders/features/specific-carbohydrate-diet-review#2
https://www.ncbi.nlm.nih.gov/pubmed/23789306
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 3, 2019 | Getting Kids Moving, Homeschooling
I was planning to write a post specifically about exercise and autism. However, I have noticed that I have readers with all different types of kids (DUH, right)? And as someone pointed out, all kids are unique learners. So, I'm going to broaden my focus a little. I'm going to talk about how to motivate your kids to exercise. I'm also going to talk about how to improve the conditioning of your child no matter what is his or her preferred activity or exercise. In my son's case, it is swimming. (Post may contain affiliate links).
I have to be honest here.
I haven't been the ideal model when it comes to motivating my son to exercise.
Sure, I'm exercising almost daily. So I am modeling the importance of exercise.
But getting my son motivated to exercise is a whole different story.
It might be a bit selfish, but I struggle with fitting in my exercise routine AND motivating my son to exercise as well. This is partly because he's not interested in getting on the treadmill or riding the elliptical or any of the other things I like to do at the gym. In fact (LOL), the one time I talked him into getting on the elliptical, he was one miserable kid! He was only on level 1. (I don't know if you've ever used the elliptical, but it is HARD). I can't remember how long he lasted. However, I do remember him saying, “I am never doing this ever again!” 🙂 So, I'm going to have to wait a while before I try that again.
Nathan does like swimming. This is one that activity that makes it easy for me to motivate him to exercise.
The only thing is that now that he's at the highest level, there are fewer classes to take and he is most definitely NOT self-motivated to do swim laps. And, guess what? I'm not a swimmer.
Not only that, but at the gym, he doesn't like going into the locker room because the men walk around naked and that makes him uncomfortable. As a result of this, it has been well over a year since he's done any kind of significant swimming.
I signed him up for a swimming endurance class this weekend. The class starts in April. Being that it's been a while since he swam laps, he needs to strengthen his muscles so that he can feel successful when he returns to swimming.
So, I did some research and this is what I found:
FLEXIBILITY and CORE TRAINING are essential to preparing your body for success, no matter what the preferred sport or activity.
This is where the motivating your kids to exercise starts to come in. If your child has a preferred exercise or activity, you can discuss with him or her the importance of flexibility and strength to help achieve greater success.
- Lengthens muscles and connective tissues
- Reduces risk of injury
- Increases range of motion
WHAT HAPPENS TO MUSCLES DURING WARM-UP?
Stretching out your muscles results in
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- Increased blood circulation to muscles.
- Blood in muscles warms up which raises your core temperature.
- Increased oxygen is available to muscles.
- Increases in blood circulation and oxygen flow through your body means an increase in available energy to use during your workout.
- Greater flexibility in your muscles and connective tissues.
Flexibility is another word for the ability of your muscles and connective tissues (ligaments for example) to stretch. This frees you up for greater movement ability and helps prevent muscle strain injuries and movement injuries.
Two (2) REAL LIFE Examples of what can happen if you don't stretch properly and/or don't have enough flexibility
- When I was a lot younger, in shape, and working out regularly, I injured myself during an advanced step aerobic class. How? You may ask. Well, the teacher was late and shortened the warm up period. As a result, my muscles were not properly warmed up and I tripped going over the step and fractured my foot. So, the lesson here is: “Even if you're in shape, stretching is still REALLY important.
- Fast forward a few years to post-pregnancy, out of shape, overweight mama (me). I used to love roller skating when I was in high school and a few years after. So, I was so excited to get out on the skating rink when we attended my son's first grade skating party. I got almost around the rink once when a kid skated in front of me. I swerved to avoid him, but lost my balance and fell with my leg bent backward, pulling a ligament in my knee. Not only did I lose my balance more easily because I was overweight, but my leg wasn't flexible enough to prevent the injury. It might have helped if I had stretched out a bit beforehand. But what would really have helped prevent the injury is if I would have prepared ahead of time for the skating party and stretched and practiced my balance before I went out on the rink for the first time in over 20 years.
3 Benefits of Core Training
- Increased stability – What this means is that you will be less likely to topple over if you try to stand on one leg, for example. Remember my story about the skating rink? Well, in addition to not having enough flexibility, I was overweight and out of shape in the middle/abdominal/core area. Thus, I toppled over onto my bottom and twisted my leg back.
- Increased strength – Anytime you increase strength you are making your life easier. Core strength is important for good posture. Poor posture over time can lead to back and shoulder pain, and even increase risk of back and shoulder injury.
- Increased Endurance – This means that you won't get tired as fast.
As I've been adding to this post this week, I've been trying to be more creative in motivating my son to exercise. I've also been thinking again about the different ways he's been active this week:
- Nathan walked around the church on Sunday. He actually does this every Sunday because he doesn't feel comfortable interacting with people. So, he walks, before the service, and after the service. One of these days, I am going to put a pedometer on him to see how much walking he's doing. 🙂
- He did some light stretching and strengthening on Monday morning, and then daddy and son went on a short walk around the apartment complex where we live. Total time 30 minutes or so.
- He went swimming with dad at our gym (I haven't given up on getting him to go) on Tuesday.
- Nathan and dad went on a short walk in the morning on Wednesday. In the afternoon, they went to the local bus station because Nathan wanted to see the new fully electric bus that was just put into action. He walked around taking videos and pictures for at least an hour. He does this almost every week (visit a transit center and videotape buses or trains).
- Tomorrow he's helping his dad do the shopping for church and they are going to the local recreation center to swim.
- Saturday night he will be helping his dad at church with the cooking. He'll be on his feet for an hour at least.
Many of these activities aren't actually “exercise,” but they do count as being active and they burn more calories than if he was just sitting around on the computer or watching TV.
As the weather improves, we'll be taking more nature walks.
Don't forget that nature walks aren't just good for science studies. They're also a great way to motivate your kid to exercise.
So, these are just a few of the ideas I have on how to get yourself and your kids to be more active.
What about you? What ideas do you have that will help motivate your kids to exercise?
Click here for my post, “Why Exercise Beats the Winter Blues”
Check out the Ace fitness website for lots of great ideas. You can even show your children who are possibly interested in PE as a career the endless possibilities for certifications.
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Click here to see a few different kids' fitness equipment ideas. Also, read my post about free exercise and nutrition apps here.
Below are a few links to help with specific exercises.
https://www.active.com/swimming/articles/strength-training-for-swimmers
https://www.verywellfamily.com/simple-kids-stretching-exercises-1257070
http://archive.spright.com/exercises/what-are-the-best-dryland-exercises-for-swimmers/
