Lecture 14: Gut Health & Neutraceuticals Flashcards
SCFA
short chain fatty acid
SCFA DO 1
chemical signals that go to the brain and change what happens there
Non-western food has more SCFA because (3)
high fiber foods (fruits, veggies, whole grains) -> production of scfa
good bacteria -> increase synthesis of the feel good neurotransmitters dopamine and serotonin
decrease production of stress hormones cortisol and noradrenaline
Link gut health to appetite
healthy diet -> growth of good bacteria -> better regulation of satiety hormones -> less cravings better portion control
leaky gut
a theory that the intestinal lining loses its integrity/function as a “barrier of defense”, making the body more susceptible to gastro-intestinal issues and compromised immunity.
microbiota-gut-brain axis, potential links to microbiome 6 (leaky, immune, brain, mood, hormone, chronic)
- intestinal health - leaky gut*, IBD
- immune health (e.g. eczema, respiratory illness)
- cognition and behaviour
- mood, emotions, mental health
- hormone system function
- chronic disease (obesity, diabetes, cancer)
GABA (Gamma-amino-butyric acid)
(Def, levels, impacted by, benefits)
is a neurotransmitter that has a calming effect on the nervous system;
high levels reduce nervous system excitability; low levels linked to mood disorders, anxiety, chronic pain;
dietary quality/ gut health impacts GABA levels
GABA improves focus, ability to fall and stay asleep
gut dysbiosis and brain health (nutrients, inflammation, chemicals, hunger, mood, anxiety, depression, sleep)
- impaired absorption of important nutrients for brain health
- gut inflammation -> brain inflammation
- changes in cytokine and peptide secretions -> dysregulation in brain
- hunger signaling and cravings can be affected by an imbalanced gut
- reduced dopamine production -> mood swings
- reduced gaba production -> anxiety
- reduced serotonin synthesis -> depression
- inadequate melatonin production -> insomnia
seitan
meat alternative made from wheat gluten
protein and gut (animal and fibre effect)
may produce toxic compounds -> growth of unhealthy bacteria
animal protein + veggies/fibre/resistant starch -> reduce production of toxic compounds
fat and healthy gut
high omega 6: pro-inflammatory
empasize intake of omega 3
CHO and healthy gut
high fibre, plant-based sources
promotes production of SCFA
FIBRE and healthy gut
nuts, legumes, veggies, fruits, whole grains
prebiotics and healthy gut
foods containing special carbohydrates (oligosaccharides, inulin) that support the growth of healthy bacteria in the gut
fermented foods and probiotics
naturally contain higher levels of healthy bacteria
probiotic and prebiotic
probiotics: good bacteria living in your gut -> bread down food and support gut healthy
prebiotics: food for the bacteria, come from the non-digestible fibre in certain foods
How do phytochemicals benefit humans?
improve health and longevity by protecting cells and organs against damage, DNA mutation
PC act in same protective pathways as exercise
combining phytochemicals from different plants
combining phytochemicals from different plants can produce a synergistic effect, meaning that the combined effect is greater than the sum of the individual effects.
Taking a daily low-dose multivitamin as an “insurance policy” to 3
to optimize immunity, brain health; to protect against diseases such as osteoporosis and cancer
AVM supplement for vegans 5
Daily M-V with iron, zinc, B12, calcium and Vit D
adult values for daily intake recommendations for Vit D
1500-2000 IU
vitamin D deficiency leads to 6
Brain health
Muscle function
Bone health
Immune system
Cancer risk
link between obesity
Foods high in vit D
fish (salmon,sardines, tuna), milk, egg with yolk, beef liver, cheese
Vit D sources for vegans
mushrooms, fortified tofu/cereals, vegan yoghurt/butter/ milk, fruit juice, supplements
DHA most beneficial for
eye, brain development, cognitive function
EPA most beneficial for
heart, joint, immune
EPA and DHA combine most beneficial for 2
mood-boosting, triglyceride support
Daily requirements of omega 3
500 - 2000mg/d (up to 4000)
ALA
alpha-linolenic acid
EPA
eicosapentaenoic acid
DHA
docosahexaenoic acid
Echinacea - what is it
Flowering plant, daisy family (e.g. sunflower chrysanthemum)
Several species used to make supplement, withEchinacea purpureathe most popular
Supplements vary widely (part of the flower used, species, extraction methods, form)
Echinacea supplementation – if taken right at on-set of symptoms – might
decrease risk of developing a cold by 10-20%; shorten the duration of a cold by half a day (when a cold develops); and slightly reduce symptom severity
Supplement of zinc and vit C might
decrease severity of symptoms and duration of cold by 1 day only if taken as soon as symptoms begin
does not decrease risk of catching/developing a cold
Zinc toxicity (overuse)
can cause damage to nervous system.
Natural health products (NHP) in Canada are defined as 6
Products like amino acids and essential fatty acids
Probiotics
Vitamins and minerals
Herbal remedies
Homeopathic medicines
Traditional medicines such as traditional Chinese medicines
Dietary supplements are regulated under the Natural Health Products Regulations:
NPN – Natural Product Number
DIN-drug identification number
HM – Homeopathic Medicine Number
To be legally sold in Canada, all NHP’s must obtain a:
site license (for manufacturing) and a
product license (safety, efficacy)
Risk of taking NHP 5
Unwanted side effects e.g. allergic reaction
Drug / supplement interactions
Manufacturing issues: contamination, incorrect ingredients or dosage
Insufficient information available to make an informed choice (e.g. no produce label warnings)
Weak evidence for health claims
Safety USA
Dietary supplements are regulated under the Dietary Supplements Health Education Act (DSHEA)
The FDA does not have the authority to review dietary supplement products for safety and effectiveness before they are marketed
The FDA can ban a supplement only if it finds proof that the supplement is dangerous
=> This means that any product sold in the US (on-line or in-store) can make it to market before it has been assessed for safety and effectiveness. Products can have any health claims on their packaging, and there is no guarantee the product contains what is on the ingredient list. It’s only if there is is sufficient evidence of safety risk that a product is taken off the market. Buyer beware.
Due to lack of governing resources and gov’t system backlog (Canada and USA), buyers in-store and on-line need to be aware of: 4
Unlicensed products
Counterfeit products
Contaminated / adulterated products
False labelling claims
Four well-known third-party evaluation companies include
ConsumerLab www.consumerlab.com
National Sanitation Foundation (NSF) www.nsf.org
United States Pharmacopeia (USP) www.usp.org
Informed Choice www.informed-choice.org
Third-party access and ensure safety 4
Manufacturing processes
Quality/purity of ingredients
Presence of contaminants
Dosage accuracy
