Overview

Phytochemicals – ‘’A bioactive nonnutrient compound found in fruit, vegetables, grains and other plant foods’’

Our cells are constantly exposed to a number of oxidising agents, some of which are present in the food and water that we consume. These oxidising agents, remove electrons from molecules in our body – and when this happens it becomes a free radical. Once a free radical is created a chain reaction begins which leads to damage to cells, enzymes, and in the body – increasing our risk for non-communicable diseases & psychological disorders.

To prevent or slow down the problems induced by free radicals – antioxidants need to be consumed. Antioxidants – a substance that inhibits/stops the chain reaction  

Plant foods contain a variety of antioxidant compounds (known as phytochemicals) that help to protect against damage and lower the rise of non-communicable and psychological disease.

Phytochemicals have an important role in the development of the plant, and they have been tested on animal and human cells – showing beneficial effects on preventing and treating non-communicable diseases (type 2 diabetes, cardiovascular disease, cancer, cataracts, Alzheimers disease etc.) & psychological disorders. 

Role of phytochemical in the prevention of non-communicable diseases

Evidence has suggested that phytochemicals, whether that be a component of food, drink or supplements can prevent diseases like – cancer, cardiovascular disease, and Alzheimer’s. 

E.g. Ascorbic acid, Vitamin C

Found in: citrus fruit (e.g. oranges), tomatoes, brussels sprouts, cauliflower, and broccoli. It was first recognised to be the cause of scurvy, and now recognised as an antioxidant – protecting the body from:

1. Cancer.

Vitamin C can prevent free radical damage and neutralises some carcinogens. Experimental studies have observed that some cancer cells either do not grow or even shrink at high vitamin C concentrations. It has also been thought that supplementation of vitamin C can help to treat cancer by preventing tumour growth and spread. 

2. Diabetes 

In a large prospective study, individuals were followed for 12 years – and it was found that those with lower vitamin C levels, lower fruit and vegetable intake were more likely to have a increased risk of type 2 diabetes. 

High blood sugar levels, a characteristic of Type 2 Diabetes can cause damage to the back of the eye, causing blindness (Diabetic Retinopathy). Vitamin C supplementation is thought to help to prevent this.

3. Cardiovascular Disease 

A large study, where over 19 000 both men and women were followed up after 4 years – found that the risk of cardiovascular disease, in both men & women decreased with higher levels of vitamin C. 

4. Alzheimer’s Disease

It is thought absorbic acid can influence DNA repair and oxidative damage which positively affects and prevents disease & disorders.

Phytochemicals in the prevention of depression 

Both a serotonin receptor deficiency and dopamine deficiency have been associated with depression, so having carvacrol (found in oregano & thyme) may be beneficial as it has been shown to raise serotonin receptor & dopamine levels within the brain.

High levels of serotonin receptors has been noted in depressed individuals and suicide victims. Curcumin (found in turmeric spice) – has been to alter levels of serotonin receptors.

Glutamate levels are reported to be elevated in patients with depressive disorders. So taking L-Theanine (found in black tea, and mushrooms) may be beneficial – as it is a similar structure to glutamate & competes with it, binding to its glutamate receptors stopping glutamates function.

Phytochemicals in the exercise-induced muscle damage

Regular and moderate exercise induce a mild source of stress, causing the production of reactive oxygen species (ROS). Mild stints of exercise cause mild bursts of ROS which act as a signal responsible for generating pathways that lead to the induction of beneficial activities in human tissue. 

However, when exercise bouts are too heavy (eg. exhaustive) or not followed by rest periods (overtraining) high levels of ROS and an increased activity of enzymatic antioxidants can lead to pathological conditions as muscle damage, oxidative stress, and inflammation. Biomarkers which show these consequences include – an increase in the activity of enzymes, lactic dehydrogenase (LDH) and creatine kinase (CK).

• Quercetin plus Vitamin C supplementation reduces CK production after treadmill exercise
• Catechin supplementation reduces the loss of muscle force, exercise-induced muscle damage, and reduces CK and LDH biomarkers. 
• Caffeic acid may also protects against exercise-induced damages.
• The polyphenols found in dark chocoalte may also reduce exercise-induced oxidative stress biomarkers (plasma F2-isoprostane). 

Conclusion

The evidence surrounding phytochemicals suggests that they are benefical in the prevention and treatment of non-communicable diseases, psychological disorders, and can help with the exercise induced problems on the body.

Research has indicated diets rich in phytochemicals help with treatment and prevention. 

You can include phytochemicals in your diet by looking at the picture below, and identifying where you can source them from:

The post Phytochemicals appeared first on LA Nutrition.

Zinc

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Zinc is a nutrient that is involved in many body functions including:

1 Energy production
2 Reproduction
3 Cell growth, repair and maintenance
4 Immunity

It can be found in: meat, milk, cheese, eggs, shellfish, wholegrain cereals, nuts and pulses.

How much per day?

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Males and females aged 11-14 years should get 9mg/d per day. When over the age of 15, males need 9.5mg/d and females 7mg/d per day.

• 1/2 cup of baked beans provide 2.9mg ,
• 30g of mozerella/cheddar cheese provides 1mg
• Fortified breakfast cereals provide about 3.5mg
• 3oz (85g) of oysters provides a whopping 74mg!

Absorption of Zinc

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

The amount of zinc that can be absorbed into your body from cereals and pulses is limited due to phytates (phythic acid) in the product.

Phythic acid binds to minerals (calcium, zinc, iron, manganese) and prevents the body from being able to absorb them – leading to deficiencies.

These deficiencies can lead to:

1 Poor bone health & tooth decay

2 Anemia

3 Inflammation

Plant-based diets

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Be mindful if you consume a diet that is high in plant based foods – as you may be at risk of deficiencies in the long-term. To reduce your risk of this, you can reduce the amount of phytates in foods by:

Cooking

Soaking

Fermenting

There are positives

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Phytates are antioxidants and have positive health effects too. They can help to stop cancer cell growth!

The post Micronutrients – Zinc appeared first on LA Nutrition.

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Omega-3’s cannot be made by the body, so this shows us the importance that we include them in our diet!

If you didn’t already know, oily fish contains Omega-3 fats.

Oily fish include: herring, salmon, sardines, trout, mackarel, anchovies. Some white (sea bass, sea bream, halibut) & shellfish species contain omega-3 but at lower levels than oily fish – which is why the fat contents of oily fish are higher than that found in white and shell fish.

Fresh tuna is also a good source of omega-3, not so much omega-3 is found in the canned!

We should be eating 2 portions of fish per week, one of which should be oily. There is no recommendation to the amount of omega-3 we should have per week but we should be eating 2 portions of fish per week, one of which should be oily.

Intake of omega-3 is critical for the development and function of the brain – and helps with learning & memory, our immune function and can reduce and lower the risk of heart disease and cardiovascular problems. People with diet’s rich in omega-3 have been shown to have a lower risk of heart disease than people with diet’s low in omega-3.

People on plant-based diets can get omega-3 in their diet by eating – beans; nuts and seeds e.g. walnuts, pumpkin, chia, hemp and flax; green leafy vegetables; and some foods have omega-3 added to them (some brands of milk, yoghurt, breads etc.).

It is best to get omega-3 from foods, but supplements can be taken – fish liver oil, and omega-3 oil.

The post Omega-3 appeared first on LA Nutrition.

Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folate (B9) and Cobalamin (B12).

All are involved in converting the food that we eat (carbohydrate, protein & fat) into fuel (glucose) and into energy.  The energy is known as ATP and can be used, or stored (as fuel, in the form of glycogen) for later use. As well as this, the B-Vitamins have a number of other roles in our body, and benefits on and for our health.

We cannot store B-Vitamins in our body, so this is why we must restore our body’s supply. So this post will focus of 4 of the 8 B-Vitamins, and we will look at the foods you can find them in and the role of them in our body and benefits for our health!

Thiamine B1

Is found in: meat, nuts, whole grains, beans and legumes.

Thiamine is involved in energy production, immune health, nervous system function and the stress response due to its role in the production of acetycholine a neurotransmitter.

A neurotransmitter is a molecule used by the nervous system (nerves & specialised cells within the body) to transmit messages between cells  and muscles which can help with the movement and contraction of muscles.

During infection acetycholine is produced by immune cells, and this then allows these immune cells, known as T-cells to migrate into the infected cells, and kill the infected cells – protecting against infection and disease.

Riboflavin B2

Is found in: nuts, whole grains, brussels sprouts, spinach, eggs, mushrooms.

Riboflavin is involved in energy production, red blood cell production and use, and eye health. A low red blood cell count can lead to anemia, and can make you feel tired and weak as your body cannot enough oxygen to the cells for use.

Red blood cells carry oxygen from the lungs to the tissues, allowing us to create energy and to remove carbon dioxide from the body, when you breathe out to prevent respiration failure and organ damage.

Evidence suggests that riboflavin is an antioxidant (a molecule that protects cells against free radicals which cause damage and disease) and may reduce the risk of the development of cataracts, which develops slowly, can effect one or two eyes, and can cause blurry or double vision, and trouble with bright lights. Higher intakes of riboflavin have been linked to a reduced risk of cataract.

Niacin B3

Is found in: Beef liver and kidney, salmon, swordfish, tuna, sunflower seeds, peanuts.

Niacin is involved in energy production, circulation and the heart system. It is thought that niacin raises High Density Lipoprotein (HDL) levels, a type of cholesterol that is thought to protect against heart disease and stroke.

Niacin also makes various sex and stress-related hormones. Sex hormones are not only important for reproduction, but also influence both physical and mental health and well-being.

For example, estrogen (a female sex hormone) increases the body’s level of serotonin – a neurotransmitter involved in mood regulation. Low levels of serotonin have been associated with depression, low energy, depression, anxiety, obsessive disorders and sleeping problems.

Niacin is also vital for the male sex hormone, testosterone – a hormone involved with again regulating mood, and also helping to build muscle and bone mass. Reduced levels of testerone can result in a loss of muscle mass and depression and irritability.

Pantothenic Acid (B5)

Is found in: beef, cauliflower, kale, broccoli, tomatoes, avocado, legumes, sweet potatoes, whole grains, brewer’s yeast

Pantothenic Acid is involved in energy production, cell and digestive health, and helps to maintain healthy skin and blood lipid levels. It is essential for the making of coenzyme A (coA) and acyl carrier protein. CoA is needed for the making and breaking down of fatty acids which B-Vitamins help to break down to create a source of energy which the body can use.

It is also thought to regulate the loss of water and other components from the skin, and help to control the rate or ketionocyte specialisation, which produce keratin, an important protein which helps to protect the outside of the skin. A lack of keratin can lead to dullness and wrinkles of the skin.

Panthothenic Acid also is thought to lower Low Density Lipoprotein (LDL) levels. LDL tend to buildup in your arteries and cause a blockage, preventing blood from being able to flow through to your heart and brain, which can lead to a heart attack or stroke, from the loss of blood.

The post B Vitamins appeared first on LA Nutrition.

Good sources of foods containing vitamin D include:

1. Oily fish – e.g. salmon, sardines, herring and mackerel
2. Red meat
3. Liver
4. Egg yolks
5. Fortified foods – spreads and some breakfast cereals

Another option is – dietary supplements.

But why do I need Vitamin D?

It helps to maintain calcium and phosphate levels in the body – which are needed to keep and make healthy bones, teeth and muscles.

Other research has also suggested a relationship between Vitamin D and the ”common cold”. The relationship being – ”higher levels of Vitamin D and lower incidence of cold symptoms”

Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection (URTI) in the Third National Health and Nutrition Examination Survey.

Methods: Examined the association between 25(OH)D level and recent URTI in 18 883 participants 12 years and older.

Conclusions: Serum 25(OH)D levels are inversely associated with recent URTI. This association may be stronger in those with respiratory tract diseases.

Although a relationship does not mean causation (i.e. Those who have higher vitamin D levels will have a lower incidence of UTRI OR Those with low levels of Vitamin D will more suspectible to UTRI) it is believed vitamin D plays a key role in helping the immune system cells become ready for use and help to fight infection.

So it is important to get enough vitamin D to maintain a healthy body, and to help fight infections (Especially in winter due to low sunlight.)

Ginde, A., Mansbach, J. and Camargo, C. (2009). Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. Archives of Internal Medicine, 169(4), p.384.

Science, M., Maguire, J., Russell, M., Smieja, M., Walter, S. and Loeb, M. (2013). Low Serum 25-Hydroxyvitamin D Level and Risk of Upper Respiratory Tract Infection in Children and Adolescents. Clinical Infectious Diseases, 57(3), pp.392-397.

von Essen, M., Kongsbak, M., Schjerling, P., Olgaard, K., Ødum, N. and Geisler, C. (2010). Vitamin D controls T cell antigen receptor signaling and activation of human T cells. Nature Immunology, 11(4), pp.344-349.

The post Micronutrients – Vitamin D, Health and Immune system appeared first on LA Nutrition.

🍐Carbohydrates … often get a bad rep … but they are the body’s preferred energy source!

Overview of carbohydrates; roles, sources & requirement

The body needs energy to keep warm, to grow, repair and even still requires energy when you’re asleep as your heart, lungs and organs all continue to work. Carbohydrates should make up 50-65% of your diet. They should come from complex carbohydrates (fibre-rich, whole grain products with the appropriate amount of starchy carbs) because Whole Grain carbohydrates contain a higher amount of fibre, vitamins and minerals than white refined carbohydrates, which are stripped of their fibre, vitamins and minerals during production.

Starchy products: potatoes, rice, noodles, pasta, bread, oats, cous cous, bagels etc.
Fibrous foods: Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, pears, oranges, brocolli, carrots, sweetcorn, peas, beans and pulses, potatoes with skin!

Naturally occurring sugar from fruits, vegetables, milk and milk products are fine, .. but watch out for the added sugar in foods – those found in processed foods (ice cream, biscuits, cakes & sugar sweetened drinks) as they have a high amount of calories and offer very little or no essential nutrients!

🥑Your body definitely needs … FAT!

Overview of fats: role, types and sources

Dietary fats give your body energy, protect organs, help to keep your body insulated and warm, and support cell growth. They also are required to  absorb fat-soluble vitamins (A, D, E and K – all required for different functions) and produce important hormones, which are involved in reproduction, growth & maintenance and steroid hormones.

All fats contain 9 kilocalories per gram

!!! This is more than double the amount of kilocalories than protein and carbohydrate (4 kilocalories per gram) !!!

So for the same size serving of fat (10g) as 10g of protein or carbohydrate, you will get more calories!!! (Beware if dieting & watching calories).

4 types of dietary fats – Saturated, Trans, Polyunsaturated and Monounsaturated.

Saturated and Trans Fatty Acids – are the ‘’bad’’ fats, as they raise cholesterol levels, increasing your risk of heart disease and stroke. Monounsaturated and Polyunsaturated – ‘’good’’ fats – which lower ‘’bad’’ cholesterol in the blood, and lower your risk of heart disease and stroke.

Men should have no more than 30g of saturated fat per day (aged 19-64), and women no more than 20g of saturated per day (aged 19-64). Try to opt for unsaturated sources of fat where possible.

 

 

The post Macronutrients … The Basics appeared first on LA Nutrition.