If consuming your recommended two to three cups of vegetables every day feels like a chore, it’s obvious you’ve yet to tap into the artful, enchanting and exquisite potential of the edible plant.

A serving of vitamin-rich, nutrient-dense produce doesn’t have to be consumed through a sad Tupperware’s worth of wilted iceberg, or a measly carrot stick used solely as a vessel for unhealthy ranch dip. No, when treated right, vegetables can be the extraordinary main event of your meal. Amp up the volume of a carb dish by tossing in some broccoli. Or swap pasta for spiraled veggies-turned-noodles, to cut back on calories and boost the nutrition of the dish.

A new study estimates that Canada wastes 3.3 billion $CAN yearly because its citizens dont eat enough fruit and veggies. Just imagine what that sum would be for the US

Super Bowl LI featured some great ads, quite a few of them for food. Whos advertising? McDonalds, KFC, Snickers, Skittles, and yes, to balance all that sugar fat and salt there were lonely Avocados from Mexico.

Junk food ad spend is enormous – 5 million for a 30 second ad in the 2017 Super Bowl – and snack and fast-food companies spend billions each year to convince Americans to consume their merchandise.

Surprisingly, when it comes to fruits and veggies, were wasting billions by not eating them.

Many chronic diseases such as diabetes, heart disease and cancer are attributable, at least in part, to diet and lifestyle. Other modifiable lifestyle factors – exercise, obesity and smoking for instance – are addressed often, and their economic burden is calculated.

Estimates of the price of not eating your fruits and veggies are hard to find.

In a new study in Public Health Nutrition, Canadian researchers, led by John Ekwaru and Paul Veugelers looked at chronic diseases in which fruits and veggie intake significantly reduces disease burden across many studies. After assembling the established estimates of the risk of inadequate vegetables and fruit on these chronic diseases, they found that the 80 percent of women and 89 percent of men in Canada eat inadequate amounts of veggies and fruit. Their most conservative estimate of the price of not eating your fruits and veggies in Canada is 3.3 billion $CAN yearly, a third of which is in direct health-care costs and two-thirds is indirect costs due to people being too sick to go to work.

And this is in Canada. The US population is almost ten times larger, and healthcare and drug costs in the US are far steeper.

Healthy food is a good investment
Its rather heartless to measure human disease in dollars. Healthcare and productivity costs are dwarfed by the price in human pain and suffering. But this economic calculation is valuable when it comes to investing funds in public health.

When you look at it this way, it becomes evident that helping people eat better isnt just the just and humane thing to do; its a solid financial investment, with very good returns, even if all you care about it the bottom line in dollars and cents.

Making healthy food accessible should be a public health priority.

The take home message from this study, for us, as individuals, is very simple. When youre out shopping for food, the price at the grocer doesnt always reflect the true cost. When youre buying healthy food youre investing in your own health. When you buy junk food, its price at the cash register is a fraction of what it will really cost you down the line. The cheapest foods and 1-dollar menus are actually very pricey and too expensive to even consider.

See Wellness IQ section for more information on healthy eating.

Its become downright alarming whats in your body.

Take glyphosate for example, the active ingredient in the worlds most widely used pesticide… Nearly one billion pounds of glyphosate are sprayed on food crops each year in the U.S., five billion total worldwide.

While genetically engineered (GE) crops are far more contaminated with glyphosate than other crops, this pervasive herbicide is currently used on over 120 non-genetically modified crops, such as conventional avocadoes, grapes, wheat, and oats.

And based on a recent analysis of over 1,200 urine samples, 76 percent of people have glyphosate in their system. Most people have no idea they have it in their bodies.

pesticide use glyphosate
Glyphosate is the most widely used pesticide
Add to that the heavy metals that deposit in your bones, gut, brain, kidneys, and tissues.

This includes mercury from dental fillings and fish, aluminum from cookware, cosmetics and antiperspirants, cadmium from cigarette smoke, arsenic from foods and fluoridated water, and lead from paint, toys, fuel, and more.

Once deposited, these toxic metals can block the functions of vital nutrients like zinc, calcium, and magnesium.

Glyphosate and heavy metals dont go away on their own They tend to stay put until you take action to help your body remove them.

Im excited to tell you about a special form of folate a crucial B vitamin thats now being recognized and used to help cleanse away these problematic substances.*

However, many people are getting the wrong form of this misunderstood nutrient thats so essential for helping to remove toxins, healthy cell growth and division. And by consuming this wrong form, you may actually be harming your body.*

Before I get into the details about why the right form of this vitamin matters so much, lets take a closer look at why you may need it in the first place

Your Natural Production of Folate Under Siege Blame It on Glyphosates Stealth Gut-Attacking Action
Heres whats so bad about glyphosate

Glyphosate slips itself into every cell of the plant, not just the surface where its applied. And it remains there. No matter how hard you try, you cant wash it or peel it away!

Grains, beans and legumes tend to have the highest levels of glyphosate contamination. Farmers spray the herbicide on the plants shortly before harvest to improve yield.

gut microbes produce folate
Glyphosate targets your important gut microbes that produce folate
Its also sprayed on fruits to make them last longer. And because its now in the water and the rain, its even being found in some USDA-Certified Organic crops!

The World Health Organization (WHO) declared glyphosate a probable carcinogen in March of 2015, and the state of California finally listed glyphosate as a carcinogen in July of 2017.

Some experts believe the harmful effects of glyphosate may be even worse than the pesticide DDT that was first used during World War II until it was finally banned in 1972.

So how can its manufacturer continue to make the claim that glyphosate isnt harmful?

They claim that the mechanism by which it kills weeds, called the shikimate pathway, doesnt exist in humans and animals.
However, this pathway is present in bacteria. And every cell in your body has its own microbes and all of them have the shikimate pathway and respond to glyphosate!

Glyphosate actually targets the microbes that produce folate lactobacillus and bifidobacteria, crippling your bodys natural folate levels!

And chronic exposure to glyphosate, even in very small amounts, can disrupt the delicate balance of your gut microbes, leading to GI inflammation and an impaired gut barrier.

Normally, your gut microbes supply your body with important amounts of folate. But if you have glyphosate in your system as 3 out of 4 people do your supply of folate may be at risk thanks to chronic exposure to one of the most potent anti-microbial agents in modern history.

Why Folic Acid Supplementation Isnt the Right Strategy
men and women need folate
Women – and men – of all ages need folate, not folic acid
Obviously you need to get enough folate, but Im going to make a very bold request of you

It may take you by surprise, as it is likely to be the opposite of the conventional medical advice.

However, youll soon see I have very good reason and scientific proof for making this request. In fact, its one that could have profound effects on your health.

Starting today I want you to avoid folic acid supplementation.

Now, you may be wondering, Isnt this nutrient essential for health?

Heres the thing your body needs folate, not folic acid. And no matter what anyone says, folic acid and folate are not interchangeable!

Folic acid is not the same thing as the folate you get from food. Whats more, folic acid combined with the glyphosate and heavy metals pervasive in our food supply may actually prevent you from getting the folate you need.

Folate is vital for your health. Your cells need it for healthy growth and division. Your entire body and your brain need it for proper functioning. And if you are a pregnant woman, your developing fetus especially needs folate.

So, please dont get me wrong While I want you to avoid folic acid, you must get enough folate every single day.

Why You May Be Overdosing on Folic Acid but Still Be Deficient in Folate
Today, even though it is still widely recommended by most conventional physicians, some experts believe Americans may be getting too much folic acid. How can that be?

Up to 40 percent of adults take supplements containing folic acid. And if you eat any processed foods that contain enriched flour, youre getting additional folic acid, whether you want it or not.

You may not recall, but a law was passed in the United States in 1998 that required all fortified flour products, including bread, cereal, flour, cornmeal, pasta, rice, and other grain products to contain 0.7 milligrams of folic acid per serving.

folic acid in bread products
Folic acid is one more reason to avoid bread and other grain products
Why was this made a law, you may be wondering? And why hasnt the European Union joined America in embracing this practice?

Back in the 90s, the incidence of spina bifida was increasing. Since this birth defect is related to folate, the U.S. government believed it had a deficiency problem on its hands.

They decided that adding the cheaper synthetic form of folate, folic acid, to foods that many people ate daily seemed like the obvious, cost-effective solution. So manufacturers started adding this synthetic form of folate to enriched flours.

However, remember the effects of glyphosate on your gut microbes that we talked about earlier? Certain genetically engineered foods have a similar effect

Certain genetically engineered foods, like GE corn have a similar detrimental effect on your gut microbes, and can impair the pathway that produces folate.

GE corn and soy had already been on the market for a few years when U.S. lawmakers passed this law!

So, if youre harming your gut microbes that naturally produce folate, how could you not be deficient in folate?

How to Tell If You Might Be Folate Deficient
folate deficiency risks
As you age, your risk of folate deficiency grows
What are some of the signs of a folate deficiency?

Weakness or lack of energy
Frequent illness
Changes in mood or irritability
Poor digestion, bloating
Confusion and forgetfulness
Premature graying of hair
Loss of appetite
Pale skin
Sore, red tongue and mouth
Occasional loose stools or constipation
Those are just the outwards signs of a folate deficiency. Inside, you need to absorb adequate folate to help keep your cells and organs healthy.

Besides the harm glycogen can do to your gut, aging is also associated with changes in your gastrointestinal tract that can affect your absorption of folate. And because of that, deficiencies of folate and vitamin B12 are more commonly seen in older individuals.

Studies show a link between low levels of folate and poor cognitive function and memory concerns. If you consume a lot of folic acid from fortified foods and supplements, you can actually mask the appearance of a vitamin B12 deficiency!

The Price Your Liver Pays When Youre Overloaded With Folic Acid
folic acid and liver
Your liver may need extra help if you consume a lot of folic acid
I think youll agree that its clear we need a good daily source of folate. But is supplementing with folic acid the best way to get it?

Imagine this scenario The average person may be taking a supplement with folic acid and eating folic acid-enriched foods. That can add up to a significant amount of man-made folic acid. What happens to all of it?

Folic acid must be converted to folate for your body to use it. But because folic acid is missing whats known as a methyl group, it must first get one from your liver before it can be converted.

So hows this related to ridding your body of harmful substances?

When you consume large amounts of folic acid from supplements and processed foods your liver can become overwhelmed. Through the process of supplying methyl groups to folic acid, your liver can deplete itself of these critical groups.

Your liver not only can lose its ability to reduce folic acid, this process can also use up its supply of glutathione, the powerhouse molecule thats essential for your bodys ability to clear out unwanted substances. Glutathione is needed to bind to and remove mercury and other heavy metals.

If the folic acid you consume cant get the methyl group from your liver, the folic acid accumulates in your blood.

So if your liver exhausts itself, you can lose on two counts compromise your bodys ability to cleanse itself of heavy metals and harmful substances, and be left with folic acid hanging out in your blood which is also not a good thing

Folic Acids Toxic Effects on Your Brain and Immune Function
Folic acid travels to your brain, and there, can block your brain folate receptors. It must be in the reduced, active 5-MTHF form to cross your blood brain barrier for cognitive benefits.

folic acid block brain from using folate
Folic acid can block your brain from using folate
If and when you finally do get the right form of folate to your brain, its useless because the folic acid is already there blocking it from working properly.

This blockage can lead to issues associated with low levels of folate in your brain and central nervous system.

While folate is vital for proper brain function and mental and emotional health, folic acid doesnt provide the same benefits and may even have toxic effects.*

A recent study of post-menopausal women taking daily folic acid supplements showed that elevated serum folic acid levels, or inactive folic acid in your blood can reduce the critical actions of natural killer cells.

Interestingly, an early study from the 1990s showed folic acid supplementation did provide benefits without any down side. It was believed that your gut microbes took care of reducing the folic acid to its active form folate.

Then came a groundbreaking study in 2014 that proved this belief wrong.

It turns out theres an extra step that must happen before your gut can fully reduce and add methyl groups to folic acid. This puts an even greater burden on your liver that can lead to liver stress, impaired removal of toxins, and reduced antioxidant and methylation capacity.

Understanding Methylation A Crucial Process That Keeps Your Body Functioning Properly
We just talked about how your liver must methylate or add methyl groups to folic acid before your body can use it. What exactly does this mean? And what is methylation?

Methylation is a process where methyl groups (unique structures of one carbon atom and three hydrogen atoms) are added to the DNA molecules in your cells. This process occurs over a billion times a second to keep your body functioning properly!

In fact, this life-supporting process provides these necessary methyl groups to over two hundred functions in your body, including:

folate aids methylation
Folate aids methylation, the essential process for DNA repair and cleansing your body of toxins
Repairing and building DNA and RNA
Protecting your cells telomeres or genetic material that affect aging
Turning genes on and off
Regulating cellular energy
Repairing cell membranes and nerve sheaths
Supporting a healthy normal allergic response
Building immune cells
Producing glutathione to aid in cleansing of tissues
Regulating hormones
Supporting your bodys ability to clear itself of chemicals and heavy metals
Modulating your bodys stress response
Regulating your brains neurotransmitters for mood, brain function, and sleep
Supporting healthy weight management
I think youll agree, methylation is important for your health, and especially your longevity.

However, in many individuals, the methylation cycle cant effectively use the methyl groups it produces

Are Methylation Issues Getting in the Way of Your Health and Happiness? Meet the MTHFR Gene
How can you tell if you may be one of the many whose methylation cycle isnt working optimally?

You might be feeling low in energy. Maybe youre feeling moody or down. You may not be sleeping as well as youd like. Or you may be finding it hard to concentrate or notice it takes you a while to calm down after a frightful experience.

Perhaps youre dealing with metabolic, thyroid or heart issues, or have questions about your hormones.

All these can be signs that you have a mutation in the gene that controls your methylation cycle the MTHFR gene (stands for methylene-tetrahydrofolate reductase).

MTHFR gene mutation
Up to a half of the U.S. population may have a MTHFR gene mutation
A mutation is a change in your DNA sequence. When you have a MTHFR mutation, you have whats considered a down regulation of the enzyme. A mutation can affect a genes shape and function.

So what does all this have to do with folate?

The enzyme MTHFR converts the folate you get in food into its active form, 5-Methyltetrahydrofolate (5-MTHF).

By turning folic acid into methylate folate or 5-MTHF, you kick-start your methylation cycle. And methylation is essential for the proper removal of heavy metals and chemicals like glyphosate from your body.

Generally speaking, many individuals with MTHFR enzyme challenges arent able to purge heavy metals and other toxic substances properly.

Although the incidence of a MTHFR mutation varies widely depending on ethnic group and region, some leading alternative practitioners now believe that as many as 40 to 50 percent (or more) of the U.S. population may have the gene defect!

The best way to know for sure if you are affected is to work with a knowledgeable, preferably holistic practitioner and possibly test for MTHFR.

So You Suspect (or Know) You Have the MTHFR Gene Mutation. Now What?
grounding and movement
Grounding and movement promotes proper methylation
The good news is, even if you have a variance in the gene, you are not doomed to expressing it!

There are many everyday things you can do to help balance methylation and give your body its best chance to overcome the shortfall:

Avoid foods and supplements with folic acid (be sure to read labels!)
Eat lots of organic raw, leafy green vegetables and other high folate foods
Avoid processed foods, refined carbohydrates, and sugar
Minimize stress and practice stress management (I recommend Emotional Freedom Technique (EFT) and meditation)
Avoid dairy, gluten, and soy (especially important if you have methylation issues)
Restrict, or better yet, avoid alcohol (it depletes needed B vitamins)
Avoid smoking and second-hand smoke
Reduce your exposure to plastics, BPA, and manmade materials
Avoid using cleaning products with toxic and harsh chemicals
By following these healthy living guidelines, you can help reduce the stress on your elimination organ your liver and help improve your methylation and your bodys ability to remove harmful substances.

But to truly improve your bodys ability to cleanse itself and methylate properly, you must go beyond the basics I suggest taking additional steps.