14: Halloween special

Question 1

name cruciferous vegetables

Answer 1

• broccoli, cauliflower
• brussel sprouts
• mustard greens. watercress, collard greens
• turnips, rutabaga
• kale, arugula

Question 2

• cruciferous have been shown to reduce (2 ish)
• increase what?
• what happens when plant tissue is crushed, chopped or chewed?
• inactivated by what?
• what does it do?
• what compound is super important! what type is it?

Answer 2

• reduce all-cause mortality + risk of cancer (prostate, bladder, breast, lung in smokers)
• increase survival for people that already have bladder cancer
• enzyme MYROSINASE is activated! –>inactivated when boiling or high heat
• MYROSINASE converts glycosinolates into unstable intermediates, which become nitriles, thiocyanates OR ISOTHYOCYANATES
• SULFORAPHANE is a potent isothyocyanate!

Question 3

which cruciferous veg (3) contain a very important isothiocyante? what is its precursor?

Answer 3

• broccoli, brussel sprouts, cabbage
• contain sulforaphane –> from glugoraphanin

Question 4

what is the link between sulforaphane and cancer?

Answer 4

sulforaphane is the most potent natural occuring activator of the NRF2 pathway –> affects over 200 genes including antioxidant and anti-inflammatory genes

• sulforaphane can reduce cancer risk!

Question 5

what is the mechanism of action of sulforaphane? (2 main + 2 other things)

Answer 5

1. deactivates phase 1 biotransformation enzymes –> these enzymes are responsible for converting procarcinogens into active carcinogens
2. activates phase II detoxification enzymes –> mediated by the NRF2 pathway
   - can deactivate procarcinocgenic agents and transform them into less reactive water soluble conjugates!

• prevents DNA adducts (causes oxidative damage)
• causes increased expression of NQ01 in breast tissue –> involved with detoxification!

Question 6

what are the 2 phases of liver detoxification?
PHASE 1:
- activated by what ( alot)
- all about doing what?
- results in what?
- fat or water soluble?
PHASE 2:
- all about what?
- fat or water soluble?

Answer 6

PHASE 1 (cytochrome P450 family)
- activated by many external toxins (ie caffeine, alcohol, dioxin, paint fumes…)
- also activated in a FAVORABLE way by herbs (milk thistle), citrus, vit C, CRUCIFEROUS VEG, B vits, minerals)
- all about OXIDATION of harmful toxins to break them down to less harmful metabolites
- necessary step and does result in free radicals which can cause harm
- fat-soluble toxins! –> convert them to water soluble

PHASE 2: (conjugation)
- all about conjugation: 6 pathways to take water soluble Phase 1 metabolites OUT of body through bile, urine and stool
- water soluble

Question 7

what are the 6 pathways of PHASE 2 of liver detoxification?

Answer 7

1. GLUCURONIDATION: transfer of glucuronic acid
2. ACETYLATION: esterification with acetic acid
3. METHYLATION: addition of methyl group
4. AMINO ACID CONJUGATION: formation of amide bond btw xenobiotic acyl-coA and aa (usually glycine, glutamine and taurine)
5. SULFATION: addition of sulfur trioxide
6. GLUTATHIONE CONJUGATION: addition of glutathione

Question 8

what nutrients are required for phase 2 of liver detoxification? (5)

Answer 8

1. sulfur (from cruciferous veg, garlic, onions, meat, egg yolks)
2. aa: glycine, cysteine, taurine, methionine
3. molybdenum: trace mineral in leafy veg, liver
4. vit B12: meat
5. glutathione: glycine + cysteine + glutamic acid

Question 9

how does sulforaphane impact aging?

Answer 9

• in humans, certain FOXO3 genotypes associated with increased longevity –> expression increases likelihood of being a centenarian by 2.7 fold!
• FOXOs affect longevity in a pleiotropic fashion: influencing several cell-regulated activites such as stress resistance, metabolism, cell cycle arrest and apoptosis

SULFORAPHANE inhibits PI3K/AKT and MAPK/ERK pathways –> causes activation of FOXO transcription factor! leading to cell cycle arrest and apoptosis in pancreatic cancer

Question 10

which cruciferous veg contain the most glucosinolates?

Answer 10

• brocoli sprouts –> 281 mg/28g
• brussel sprouts –> 104 mg/44g
• garden cress
• mustard greens
• kale = 67 mg/67g

Question 11

what is the best cooking method to conserve glucoraphanin? in broccolini?

Answer 11

fresh = 78.74 mg
steaming = 58.37 mg
stir-frying = 56.27 mg
boiling = 16.86 mg = WORST!