|
High homocysteine levels may be treated with B-vitamins, including folic acid, vitamin B-12 and, to a lesser extent, vitamin B-6. Since the Food and Drug Administration (FDA) began recommending that cereal and grain products be enriched with folic acid in January 1998, the number of people in the United States with elevated homocysteine levels has been reduced by about 50 percent. In addition, the 2000 Dietary Approaches to Stop Hypertension (DASH) study showed that consuming a diet rich in fruits and vegetables and low-fat dairy foods not only lowered blood pressure but also reduced levels of homocysteine.
There are a wide variety of foods that are rich in B-vitamins. To get as many B-vitamins as possible from these foods, fruits and vegetables are best eaten raw, steamed or only lightly cooked in little or no water. These foods include:
|
Micronutrient
|
Recommended Daily Allowance
|
Good Sources
|
|
Vitamin B-6
|
1.3 – 1.7 milligrams |
Beef, beer, chicken, milk, tuna, potatoes, corn, bananas, watermelon, avocados, pork, fatty fish, sunflower seeds, soybeans, wheat germ and fortified cereals.
|
|
Vitamin B-12
|
2.4 micrograms
|
Fortified cereals, fish, liver, kidney, salmon, tuna, pork, eggs, beef, cheese and chicken.
|
|
Folate/folic acid. Whereas folate occurs naturally in foods, folic acid is the synthetic form of folate that is present in vitamins or fortified foods. Folic acid is actually absorbed better by the body – particularly among the elderly.
|
400 micrograms |
Citrus fruit, orange juice, beans, liver, green leafy vegetables (such as turnip greens, broccoli or spinach), peas, chicken giblets and nuts. Also, many breads, cereals, flours, pasta and rice have been fortified with folic acid to add at least 100 micrograms of folic acid to people’s daily diet.
|
A reduction in homocysteine levels is usually seen in about two weeks, with further reduction in six weeks, after increasing dietary levels of these vitamins. At this point, the American Heart Association (AHA) encourages people to eat a balanced diet with plenty of B-vitamins and avoiding an excessive amount of meat in relation to other foods. In this case, a patient might be advised to take between 1 mg and 5 mg daily of folic acid, 10 mg a day of vitamin B6 and about half a milligram daily of vitamin B12. It is important that the B vitamins are taken as a group to prevent the development of peripheral neuropathy.
The AHA does not recommend widespread use of folic acid and vitamin B supplements to reduce the risk of heart disease and stroke. However, a number of other experts dispute this recommendation and, many physicians recommend higher doses of B-vitamins for patients who have coronary artery disease or who are at risk for it.
In addition to getting more B-vitamins, people are encouraged to use the following strategies to avoid other risk factors for high homocysteine levels:
- Quit smoking
- Use caffeine and alcohol only in moderation
- Learn stress management and anger management strategies
- Boost physical activity levels
A few additional useful points of information relative to homocysteine and nutrition:
- Many researchers believe that as people get older, their ability to absorb B-vitamins diminishes. This may make it more important to keep an eye on getting sufficient B-vitamins, including consuming fortified foods and taking supplements.
- Some researchers have concluded that our bodies absorb and retain folic acid more easily than the naturally occurring folate and argue in favor of supplements.
- Vegetarians should be aware that there are no plant-based sources of vitamin B-12. Strict vegetarians and vegans consuming few or no animal products must take supplements to ensure that they receive this essential nutrient.
|
/doctor_89.jpg "ulcerative colitis tips")
