Spiced Quinoa Patties and a Beet Berry Smoothie
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Today’s topic is a big one. One that impacts many women
across the nation and worldwide. Oral Contraceptives. Two of my dear friends
had many questions regarding the nutritional consequences of oral
contraceptives, so I dug deep and here is what I have found.
NUTRITIONAL IMPLICATIONS
Research has found that oral contraceptives have an impact
on the metabolism of certain vitamins and minerals. If the diet is poor in the
following vitamins and minerals and a woman is taking oral contraceptives,
nutrient deficiencies can develop--especially if taken long term.
This is very important as these nutrient deficiencies may impact overall
health significantly.
MAGNESIUM
Magnesium plays a vital role in over 300 enzymatic reactions
in the body, including energy production and DNA synthesis. Poor magnesium
intake is often associated with muscle spasms, anxiety, migraines, and much
more. In women taking oral contraceptives,
magnesium levels are reduced significantly. Interestingly, due to magnesium
depleted soils, our food also contains less magnesium than in previous decades.
Therefore, women taking the birth control pills need to be more aware of
getting adequate magnesium in their diet, or perhaps even supplement with a
chelated form such as magnesium glycinate or magnesium malate (1-3).
ZINC & SELENIUM
These very important trace minerals are significantly
reduced in women taking oral contraceptives. Both of these trace minerals act
as important co-factors in enzymatic action throughout the body. Zinc and
selenium are both vital for optimal thyroid function. Zinc also plays an
important role in wound healing, immunity, and DNA synthesis. Selenium on the
other hand is vital in supporting our innate detoxification and antioxidant
capabilities aiding in reducing inflammation in the body (1-3).
B VITAMINS
Folate, vitamin B2, vitamin B6, and vitamin B12 are all
impacted by oral contraceptive use. Nutrient deficiencies in any or all of
these B vitamins can have many consequences moving forward. Most B vitamins do
not store well (except B12) as they are water soluble, therefore daily changes
in dietary patterns, and consequential poor intake, can quickly cause nutrient
deficiencies. Studies have found that women taking oral contraceptives that
supplemented with B2 had significantly decreased frequency, intensity, and
duration of headaches. A recent large-scale study found that 75% of women
taking oral contraceptives had significantly reduced B6, which can impact
protein and carbohydrate metabolism and neurotransmitter production such as
serotonin. Furthermore, researchers speculate that the low B6 many be
independently associated with the increased risk of arterial and venous
thromboembolisms found in oral contraceptive users. Yikes! Finally,
deficiencies in folate and B12 can have many negative implications including
the most commonly cited neural tube defects. However, low folate status itself
can impair detoxification capabilities---low folate may cause an increased toxicity load in the body. Supplementing with
bioactive vitamin B6 (P5P) and methylated folate and B12 may be beneficial to
replete stores. B12 supplementation is especially important for individuals on a vegan diet (1-3).
Nutrient
|
RDA for females 14+
|
Excellent Food Sources
|
Magnesium
Cooking:
relatively stable in plant foods unless boiled then 10-30% loss.
|
310-360 mg/day
|
Pumpkin seeds
(1/4 cup = 190mg), Dark leafy greens (1 cup = 150g), Quinoa (3/4 cup = 118g) Black beans (1 cup = 120g), Cashews & sunflower seeds (1/4 cup = 115g)
|
Zinc
Cooking:
relatively stable in both animal and plant foods with 10-20% loss if plant
foods are boiled, sprouting improves bioavailability.
|
8-9 mg/day
|
Oysters (6 each
= 33mg), Grass-fed Beef/lamb (4 oz fillet = 4 mg), Wheat germ (1 oz = 5mg),
Spinach (1 cup cooked = 1.37mg), Asparagus (1 cup = 1mg)
|
Selenium
Cooking: pretty
stable in cooking of animal foods, but processed grains lose substantial
amounts.
|
55 mcg/day
|
Brazil Nuts (2
each =155mcg), Halibut (3 oz = 47mcg), Grass-fed liver (3 oz = 28 mcg), Cottage cheese
(1 cup = 20mcg), Egg (1 each = 15 mcg), Whole grains (1 cup cooked = 13 mcg)
|
Folate
Cooking: substantial
loss in canned and/or processed foods.
|
400 mcg/day
|
Lentils (1 cup =
358 mcg), Grass-fed Beef liver (3 oz = 215mcg), Spinach (1/2 cup cooked = 131 mcg),
Black-eyed peas (1/2 cup boiled = 105 mcg), Asparagus (4 spears = 89 mcg),
Brussel sprouts (1/2 cup cooked = 78 mcg), Avocado (1/2 cup sliced, 59 mcg)
|
Vitamin B2
Cooking: light
damages B2, but stable to heat and refrigeration.
|
1-1.1 mg/day
|
Grass-fed Cheese
(1 oz = .39mg), Almonds (1 oz = .28mg), Grass-fed Beef & Lamb ( 3oz steak = .73mg), Wild Salmon (3oz =.45mg), Egg ( 1 each = .26mg), Mushrooms (1 cup sliced = .35mg),
Leafy greens (1 cup = .42mg)
|
Vitamin B6
Cooking: prolonged
exposure to heat can degrade B6 in most foods.
|
1.2-1.5 mg/day
|
Chickpeas (1 cup
= 1.1mg), Liver (3oz = .9mg), Wild Salmon (3oz = .6), Sweet Potato (1 cup =.57mg),
Banana (1 med = .43), Leafy greens (1 cup = .20 mg)
|
Vitamin B12
Cooking: boiling
foods may reduce up to 50%.
|
2.4 mcg/day
|
Clams (3 oz
=84.1mcg), Grass-fed Liver (3oz =70.7mcg), Salmon ( 3oz = 4.8 mcg), Grass-fed Beef (3 oz = 1.4
mcg) Milk (1 cup = 1.2 mcg), Yogurt (0.9mcg), Egg (1 each, 0.6 mcg)
|
Reference: (4-6)
FOOD IS MEDICINE
Although one can supplement to help replete deficiencies, I
highly recommend that dietary choices need to follow as well. Aim to add the
foods found in the “Excellent Food Sources” category to a whole foods diet to
best support your overall health while taking oral contraceptives. Since oral
contraceptives have shown to reduce the above mentioned vitamins and minerals,
the RDA may actually be higher for women taking oral contraceptives than for
the general healthy female. Remember food is fuel and food is medicine. Opting
for nutrient dense whole foods will help your body function optimally.
To get you started here are two recipes which taste
wonderfully together! The Spiced Quinoa and Kale patties are a great recipe to
make on the weekend and have for the remainder of the week. They are easy to
reheat in the microwave and even taste good cold. I love to add them to a
salad, or topped with cooked greens and a fried egg for breakfast. Sometimes I
eat a single patty as a quick snack. Plus the Berry Beet Smoothie just tastes
so good that I have a glass or two almost every day—my body CRAVES it. So just
for a little nutritional breakdown 2 patties and 1 serving of the smoothie will
get you at least 30% if not more of each of the above mentioned nutrients.
Isn’t tasty food just great??! I think so!
Spiced Quinoa & Kale Patties
Makes about 10 patties
INGREDIENTS
1 cup dry quinoa (I used ½ red and ½ white)
½ teaspoon sea salt
1 2/3 cups water
¾ cup gluten-free rolled oats
1 tablespoon Spanish paprika (smoked paprika)
1 tablespoon garlic powder
1 teaspoon chili flakes
½ teaspoon sea salt
Fresh ground pepper—don't be shy
2 cups packed finely chopped curly kale (about 6
leaves)
1/3 cup feta, crumbled
1/3 cup finely grated parmesan
4 eggs, lightly beaten
DIRECTIONS
Add the dry quinoa, sea salt and water into a medium
saucepan. Cover with a lid and bring to a boil over high heat. Once boiling
turn off heat, LEAVE LID ON, and let pot rest on hot burner. Leave the pot
undisturbed for 1 hour. Note: this can be
done ahead of time—day old quinoa works fine too.
After the quinoa has sat for an hour, remove the lid, and
pour quinoa into a large bowl, stir around to cool. Add the rolled oats,
paprika, garlic powder, chili flakes, sea salt and fresh ground pepper. Stir
around to mix evenly. Mix in the finely chopped kale (curly works best), both
the feta and parmesan. Stir to mix evenly.
Then pour in the slightly beaten eggs. Mix with your hands,
kneading the mixture until evenly coated and sticking together. Press the
mixture into an even mass in the bowl, cover with plastic wrap, and allow to
rest in the refrigerator for at least 30 minutes.
Preheat the oven to 400 degrees. Brush a baking pan with
extra virgin olive oil. Make 10 patties and place onto the sheet. Bake for
20-25 minutes, until slightly crispy, flip, and bake an additional 10 minutes.
Remove from the oven and allow to cool. Store in a sealable container in the
refrigerator.
Note: these can easily
be reheated in the microwave or in a skillet over medium low heat with a little
olive oil or ghee.
Dairy Free adaptation:
swap the cheese for finely chopped olives.
Beet Berry Blast Smoothie
Serves 3-4
INGREDIENTS
1 medium red beet, skin peeled, and diced
2 inches ginger root, peeled and diced
1 cup frozen blueberries
1 cup red grapes
Optional: 2 teaspoons spirulina or chlorella
1 cup water
8-10 ice cubes
DIRECTIONS
Add the beet, ginger, blueberries, grapes, spirulina (optional) and water into a
high speed blender (vitamin or blendtec) and blend until smooth. Add the ice
cubes, blend, and serve.
Optional: Adding spirulina or chlorella will increase the nutrient density of this smoothie...you can even just stir in a little bit afterwards to try it out first.
Reference:
1. Palmery M, Saraceno A, Vairelli A, et al. Oral
contraceptives and changes in nutritional requirements. European Review for
Medical and Pharmacological Sciences. 2013;17: 1804-1813.
World’s Healthiest Foods. http://www.whfoods.com.
Accessed August 17, 2015.
2. Dante G, Vaiarelli A, Facchinetti F. Vitamin and mineral
needs during the oral contraceptive therapy: a systematic review. Int J Reprod
Contracept Obstet Gynecol. 2014;3(1): 1-10.
3. Pronsky ZM, Crowe SR JP. Food Medication Interactions 17th
Edition. Birchrunville, PA: Food-Medication Interactions; 2012.
4. National Institute of Health. Dietary
Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all/.
Accessed August 17, 2015. 5. USDA. Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins . http://www.nal.usda.gov/fnic/DRI/DRI_Tables/RDA_AI_vitamins_elements.pdf. Accessed August 17, 2015.
6. World’s Healthiest Foods. http://www.whfoods.com. Accessed August 17, 2015.
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