Testosterone: Production and Release

Posted on September 9, 2024 by Robert Barrington

Maintaining optimal testosterone (17b-hydroxy-4-androstene-3-one) levels is not only important as a means of maintaining adequate muscle mass, but is also related to health and well being. This is true for both men and women, although the levels of testosterone in women are much lower (testosterone levels are about 10 times higher in men compared to women). Testosterone is synthesised in the leydig cells of the testes from cholesterol and the pathway passes through a number of intermediate stages that includes progesterone, dehydroepiandrosterone (DHEA) and androstenedione. In women testosterone is produced in the ovaries and the zona reticularis of the adrenal glands and this occurs because testosterone is involved in the synthesis of other chemicals such as estradiol, cortisol and aldosterone, and the excess then spills over into the blood for metabolic purposes. Because women and young boys do not have functioning leydig cells capable of synthesising testosterone, there is no significant increase in testosterone in response to exercise as is seen in men. In men, intense exercise, particularly resistance training, significantly increases circulating levels of testosterone. 

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RdB

Vingren, J. L., Kraemer, W. J., Ratamess, N. A., Anderson, J. M., Volek, J. S. and Maresh, C. M. 2010. Testosterone physiology in resistance exercise and training. Sports Medicine. 40(12): 1037-1053
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Clove (Syzygium aromaticum)

Posted on September 6, 2024 by Robert Barrington

Clove (Syzygium aromaticum) is a spice that has traditionally been used as a food preservative and flavouring agent. Cloves grow as a tree, and the flow buds are collected and dried, and it is this part of the tree that is used as a spice. Clove originated in Indonesia, but commercial demand for clove has resulted in a much wider distribution of the plant. The plant has medicinal properties on account of its very high polyphenol content, something that confers significant antioxidant potential to the consumer. Polyphenols contained within cloves include eugenol, eugenol acetate and gallic acid, with eugenol being the main bioactive compound. Clove is rich in phytochemicals groups including flavonoids, hydroxybenzoic acids, hydroxycinnamic acids and hydroxyphenyl propens. As with many spices, the antioxidant content of clove is higher than most fruits and vegetables yet at the same time it is low in energy. The flavour of clove in combination with its antioxidant capacity and low energy content makes it ideal to add to other foods in order to increase the nutritional value.  

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Cortés-Rojas, D. F., de Souza, C. R. F. and Oliveira, W. P. 2014. Clove (Syzygium aromaticum): a precious spice. Asian Pacific Journal of Tropical Biomedicine. 4(2): 90
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Bergamot Polyphenols for Metabolic Syndrome

Posted on September 5, 2024 by Robert Barrington

Bergamot (Citrus bergamia) is a plant that produces the bergamot orange. From bergamot oranges bergamot is produced from the rind of the oranges and is used in food manufacture as a spice, such as in the case of Earl Grey tea. The bergamot tree grows naturally in Calabria in Southern Italy. The Essence from bergamot has been used as a pain relieving substance and as a fragrance. In the local economy where it is grown, bergamot plays an important role and it is processed to extract its essential oil. Like all plants bergamot contains a high number of phytochemicals and in particular is rich in polyphenols including flavonoids and their glycosides. The flavonoids in bergamot include neoeriocitrin, neohesperidin, naringin, rutin and poncirin. 

Flavonoids are antioxidants and in this role they may benefit human health because they are bioavailable and accumulate in tissues including the blood, albeit in a metabolised form. One role that bergamot may play is in normalising levels of blood lipids, which can become elevated during development of the metabolic syndrome. The reason that bergamot polyphenols may be beneficial to metabolic syndrome is because metabolic syndrome is caused by inflammation in the liver that is a direct result of poor quality food. The damage from metabolic syndrome, which includes modifications of metabolic pathways, is caused by oxidative stress. The polyphenols in bergamot may prevent this oxidative stress and therefore may delay or prevent the development of the damaging metabolic changes.  

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Carresi, C., Gliozzi, M., Musolino, V., Scicchitano, M., Scarano, F., Bosco, F., Nucera, S., Maiuolo, J., Macrì, R., Ruga, S., Oppedisano, F., Zito, M. C., Guarnieri, L., Mollace, R., Tavernese, A., Palma, E., Bombardelli, E., Fini, M., Mollace, V. 2020. The Effect of Natural Antioxidants in the Development of Metabolic Syndrome: Focus on Bergamot Polyphenolic Fraction. Nutrients. 12: 1504
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Bergamot and Earl Grey Tea

Posted on September 4, 2024 by Robert Barrington

The bergamot orange (Citrus bergamia) is a citrus fruit that is used in aromatherapy as an anxiolytic and calmative agent. The rind of the orange is used to produce bergamot tea, which is black tea with added bergamot. Bergamot has a number of pharmacological effects and in this regard, bergamot is useful in the treatment of anxiety disorders. Bergamot has central nervous system effects that allow it to interact with neurones in the brain and this may be how it exerts its effects on mood. Bergamot may influence neurotransmitter function in the hippocampus and may alter synaptic plasticity. These effects may cause neural protection although the mechanisms are not fully clear. It is thought that the pharmacological effects of bergamot come from the essential oil of the plant. The essential oil is rich in a number of phytochemicals including the monoterpene hydrocarbons limonene gamma-terpinene beta-pinene, the monoterpene alcohol linalool, as well as the monoterpene ester linalyl acetate. The non-volatile part of the oil contains waxes and flavones as well as the potentially toxic bergapten. 

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Bagetta, G., Morrone, L. A., Rombolà, L., & Amantea, D. 2010. Neuropharmacology of the essential oil of bergamot. Fitoterapia. 81: 453-461
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Peppermint Tea (Mentha piperita)

Posted on September 3, 2024 by Robert Barrington

Peppermint tea (Mentha piperita) is the most commonly drunk herbal tea, if you exclude true tea which comes from the Camellia sinensis plant. Peppermint tea is rich in phytochemical nutrients that have been shown to be bioavailable in humans. For example, the leaves of peppermint contain rosmarinic acid, a polyphenol that may have antioxidant effects in humans and animals. The leaves also contain flavonoids, which include particularly eriocitrin, luteolin and hesperidin, all of which have been researched in humans and animals for their health effects, something that likely stems from their antioxidant and anti-inflammatory potential. Peppermint is perhaps best known for its calming effect on digestion, something that results from its ability to cause the relaxation of smooth muscle. This relaxing effect may come from the essential oils that are contained within peppermint. In the gastrointestinal tract, peppermint tea may also have antibacterial activity and may reduce food intolerances, perhaps because of its ability to improve digestion. Because peppermint does not contain caffeine, it is also suitable as a tea for hydrating, and in this regard can be drunk into the evening and prior to bed, as it may aid sleep due to its relaxing properties on smooth muscle. 

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McKay, D. L., & Blumberg, J. B. 2006. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives. 20(8): 619-63
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How do Green Tea Catechins Cause Weight Loss?

Posted on September 2, 2024 by Robert Barrington

Green tea is a drink that is associated with weight loss in humans and animals. This weight loss is often attributed to the caffeine present in tea, and this may be a significant factor. However, green tea is also rich in catechin polyphenols and these may have significant weight loss effects. The evidence that catechins are able to cause weight loss comes from a number of randomised control studies as well as animal and cell culture models. One explanation for this weight loss effect is that green tea polyphenols are able to cause a stimulation of the sympathetic nervous system and this in turn can increase fat oxidation rates. Because caffeine also has this effect, the caffeine in green tea may act synergistically with the polyphenols to stimulate fat oxidation and increase energy expenditure. Another possibility is that green tea polyphenols can modify appetite and thus reduce energy intake or prevent the absorption of certain nutrients, particularly sugars. Green tea polyphenols may also be able to inhibit starch digesting and sugar digesting enzymes and thus delay carbohydrate absorption, or may allow the favourable growth of microflora that can have positive metabolic effects on the consumer through the synthesis of nutritive factors. Lastly, drinking green tea, which is mostly drunk without sugar, may reduce consumption of sugar, a known obesogenic factor. 

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Rains, T.M., Agarwal, S. and Maki, K.C. 2011. Antiobesity effects of green tea catechins: a mechanistic review. The Journal of nutritional biochemistry. 22(1): 1-7
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Raspberry ketones and Insulin-like Growth Factor (IGF)

Posted on August 30, 2024 by Robert Barrington

Raspberry ketones are aromatic compounds present in the fruit of the red raspberry plant (Rubus idaeus), Raspberry ketones have a structure similar to that of capsaicin, a compound found in chillies. Pharmacological studies show that ingestion of raspberry ketones may have weight loss effects because the raspberry ketones are able to activate the nervous system which may stimulate fatty acid oxidation. This is a property previously shown for capsaicin. Dermal application of raspberry ketones may have a similar effect by activating sensory neurones. This process is thought to lead to increased skin elasticity and the promotion of hair growth, through the ability of the raspberry ketones to stimulate the synthesis and release of insulin-like growth factor (IGF) in the skin cells. This effect has been demonstrated in humans and mice, and with regard to the former, application of raspberry ketones has been shown to cause hair growth in cases of alopecia when applied to the face and scalp at a concentration of 0.01 % solution after 5 months. This application also increased cheek elasticity after 2 weeks.  

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Harada, N., Okajima, K., Narimatsu, N., Kurihara, H., & Nakagata, N. 2008. Effect of topical application of raspberry ketone on dermal production of insulin-like growth factor-I in mice and on hair growth and skin elasticity in humans. Growth Hormone & IGF Research. 18(4): 335-344
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Not All Bread Is Created Equally

Posted on August 29, 2024 by Robert Barrington

Bread is not a single food, but a broad category of similarly processed cereal based foods. Most bread is made from wheat, but variations of bread can be made from barley and rye. This can have a nutritional impact because the nutritional properties of the bread differs based on the grain used as the starting point. In this regard, individuals who have a wheat intolerance may be able to consume rye or barley bread. Bread can also differ in how far it is processed. The more the final product is processed away from its original grain form, generally the lower nutritional value it has. This is because processing removes vitamins, minerals and fibre, and it is these components that give bread its nutritional value, in combination with the energy it provides. Another aspect to consider is ingredients that are added to the bread. Seeds and nuts can be added to breads, particularly as toppings, and this can add nutritional value in the form of essential fatty acids. The processing of bread can also add nutritional value if the chemical composition of the bread is changed. For example, sourdough bread is processed in a way to increase the acidic content of the bread and this can affect the rate of digestion and absorption. Lastly, the most obvious modifier of the nutritional quality of bread is the spread, topping or condiments that are added to the bread. Or the food that is consumed along with it. Healthy choices to accompany the bread can significantly alter health outcomes of the consumer. 

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Tea and Weight Loss

Posted on August 28, 2024 by Robert Barrington

Tea (Camellia sinensis) is known to have a number of health effects that include improvements to both mental and physical parameters. The effects of tea are attributed to a number of chemicals it contains including polyphenolic antioxidants, caffeine and the amino acid L-theanine. One effect of tea that is often overlooked is related to its ability to cause weight loss in those that consume it regularly. In this respect it is thought that green tea is superior to black tea because one of the factors that may contribute towards this are the polyphenolic catechins that are present mainly in green tea. For example, in one study researchers investigated the effects of green tea catechins on obese subjects who were placed on an energy restricted diet and exercise programme. The results of the study showed that 625 mg of catechins in combination with 39 mg of caffeine was significantly able to cause fat loss compared to 39 mg of caffeine with no catechins. In particular, the catechins were able to cause significant reductions in total abdominal fat area, subcutaneous abdominal fat area, and fasting serum triglycerides. Therefore catechins from green tea may confer significant weight loss effects on obese individuals, with the added benefit that the catechins may also significantly improve both physical and mental health. 

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RdB

Maki, K.C., Reeves, M.S., Farmer, M., Yasunaga, K., Matsuo, N., Katsuragi, Y., Komikado, M., Tokimitsu, I., Wilder, D., Jones, F. and Blumberg, J.B. 2009. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. The Journal of nutrition. 139(2): 264-270
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Melon Seeds: Nutrition

Posted on August 27, 2024 by Robert Barrington

Melons belong to the Cucurbitaceae family of plants, and this family includes cucumbers. Melon is a good source of essential nutrients, although the flesh of the fruit has a very high water content so the density of the nutrients are low, and this is also a characteristic of cucumbers. However, the seeds of melon are much more nutrient dense and they can provide significantly more nutritional value than the flesh of the fruit. Studies have investigated the nutritional content of seeds, and in one study researchers analysed muskmelon (Cucumis melo) and watermelon (Citrullus lanatus). In relation to this, the seeds were found to be high in energy as would be expected, and were also rich in carbohydrates, fat, proteins and minerals such as calcium, iron, magnesium, phosphorus and potassium. The fatty acids within the seeds were a mixture of polyunsaturated fatty acids such as the omega-6 (linoleic acid), monounsaturated fatty acids such as omega-9 (oleic acid), as well as  saturated fatty acids such as palmitic acid and stearic acid. The fat content likely explains most of the energy content of the seeds. Phytochemicals in the seeds included flavonoids, phenolics, saponins and alkaloids.

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Mehra, M., Pasricha, V., & Gupta, R. K. 2015. Estimation of nutritional, phytochemical and antioxidant activity of seeds of muskmelon (Cucumis melo) and watermelon (Citrullus lanatus) and nutritional analysis of their respective oils. Journal of Pharmacognosy and Phytochemistry. 3(6): 98-102
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