The Thermic Effect of Food

Posted on June 1, 2023 by Robert Barrington

The thermic effects of food refers to the heat produced when food is oxidised. This heat effect can be significant and is a contributor to the overall metabolic rate. When food is eaten it is digested and the component parts are absorbed. Some of the food may be stored in fat cells but other components may be oxidised. The ratio between the stored and oxidised component is based on the requirements of the body at the time. The thermic effect of food is very evident if an individual eats little when it is cold. In such circumstances the body temperature can lower significantly leaving the person feeling cold. When food is eaten the food is oxidised and this can often warm the person up. Therefore the oxidation of food is also a protective mechanism against cold and this thermogenesis following eating is how mammals maintain their body temperature in cold environments. Carbohydrate and protein food provide the greatest increase in thermic effects, with fat producing the least effective raise in body temperature. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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When Does Protein Intake Become Too Much?

Posted on May 31, 2023 by Robert Barrington

Consuming too little protein is relatively common in large parts of the world as protein foods, particularly of animal origin, are expensive. In the West it is claimed that people eat too much protein, but really this is a philosophical point rather than a nutritional one. Excess protein can be used as a source of energy because the nitrogen can be removed to create ketones and carbohydrates which can be oxidised. In those with certain medical conditions relating to the kidney, this can be a cause of medical problems if the protein content is too high. However, for healthy individuals this is not a problem and protein can form very high amounts of the diet. However, that is not to say such a diet would be healthy. One problem that can occur from consuming high protein diets containing protein powders is if the consumption of the protein also increases the intake of other compounds such as sweeteners and artificial chemicals. Such diets would not be recommended as such chemicals can lead to poor health outcomes. 

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RdB

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The Differing Effects of Flavonoids

Posted on May 30, 2023 by Robert Barrington

Flavonoids are polyphenolic chemicals synthesised by plants as secondary metabolites. In plants they play important roles in the protection of tissues from environmental damage including pathogens and ultraviolet light. When humans eat plants they absorb the flavonoids and here they have effects in human tissues. Generally flavonoids are antioxidants, and in this capacity they protect cells and tissues from free radical damage that leads to oxidative stress. High intakes of flavonoids from plants may protect from a number of diseases including cardiovascular disease and cancer because of their antioxidant effects. However, in addition to this role a number of flavonoids have specialist roles. For example, flavonoids from the Gingko biloba plant may have effects in the brain and increase blood flow to brain tissue. The flavonoids in the milk thistle plant (Silybum marianum) may have particular effects at protecting the liver. Therefore a healthy diet should include a range of flavonoids to provide a range of health effects. 

Eat Well, STay Healthy, Protect Yourself

RdB

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Peppermint Tea

Posted on May 29, 2023 by Robert Barrington

Peppermint tea is an interesting drink nutritionally because it has a number of effects not shared by other teas. Firstly, peppermint does not contain caffeine, and so peppermint tea is a good alternative to black and green tea for those that want a hot drink but who do not want to drink caffeine. Secondly, peppermint tea has a negligible energy content so it makes a good alternative to black tea and coffee where milk is taken with the drink if energy restriction is a concern. One of the main nutritional effects of peppermint tea is its ability to modify the gut by causing the relaxation of intestinal tissue. This makes it a useful nutritional strategy for those with stomach cramps or the like and it can provide very quick relief in this regard. Some evidence also suggests that peppermint tea can also aid digestion for the same reason. Lastly, peppermint tea contains antioxidants such as terpenoids that may have disease preventative effects through their ability to reduce free radical damage, and this may be particularly apparent in the gut. 

Eat Well, Stay Healthy, protect Yourself

RdB

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L-Tyrosine Supplements

Posted on May 26, 2023 by Robert Barrington

L-tyrosine is an amino acid that is used by the cells to synthesise adrenaline and noradrenaline using the tyrosine hydroxylase enzyme pathway. This pathway maintains adequate stores of adrenaline and noradrenaline, particularly in nervous tissue. Stress depletes the body of adrenaline and noradrenaline, and as a result L-tyrosine requirements increase. Studies have shown that supplementation with L-tyrosine can overcome short term fatigue and may allow the cells to maintain adequate levels of adrenaline and noradrenaline during depletion episodes. However, supplements of L-tyrosine are most effective when other amino acids are not present to compete with the uptake of the L-tyrosine, particularly across the blood brain barrier. Therefore effective use of L-tyrosine as an anti-stress agent is more skillful than simply taking L-tyrosine supplements. A high protein diet may also have some anti-stress effects for the same reason, particularly if the protein is high in L-tyrosine, although again, timing is important. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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Folic Acid and Homocysteine

Posted on May 25, 2023 by Robert Barrington

Homocystien is a product of methionine metabolism. Homocysteine has been shown to have detrimental effects on cells and tissues if levels rise. Under normal circumstances homocysteine is converted to other substances that are benign in their effects and so homocysteine levels do not rise high enough to have damaging effects. However, for this to occur the cells require adequate folic acid and vitamin B12 as cofactors to the enzymes that degrade the homocysteine precursors and thereby prevent homocysteine formation. Low intakes of folic acid and vitamin B12 can cause homocysteine levels to rise and the damage this causes can be vascular in nature. In particular the homocysteine causes the reduction in endothelial function which leads to blood pressure rises and eventually this can cause the development of cardiovascular disease. Folic acid treatment for 6 months is enough to lower homocysteine levels to normal and this reduces the risk of cardiovascular disease significantly in those with elevated levels. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Gofir, A., Wibowo, S., Hakimi, M., Putera, D. D., Satriotomo, I. and Mustofa, M. 2021. Folic Acid Treatment for Patients with Vascular Cognitive Impairment: A Systematic Review and Meta-Analysis. The International Journal of Neuropsychopharmacology. 25(2): 136–143
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Breakfast Cereals: Healthy Or Junk?

Posted on May 24, 2023 by Robert Barrington

Breakfast cereals are commonly consumed in the typical western diet with milk. This is a common practice in many western countries and it is seen as unusual if these are not consumed. Breakfast cereals are often thought of as healthy foods, but there is little evidence for this viewpoint. While some breakfast cereals such as whole grain wheat and oats may have a place in a healthy diet if moderated, they are high in starch and so should be limited to those who need the energy in the form of carbohydrates. Most other breakfast cereals are devoid of any meaningful nutrients and in fact are high in sugar or processed starch. In addition, the milk that is added increases energy consumption if the milk is whole cow’s milk. Most people would do well to avoid processed breakfast cereals and find alternatives that contain a greater amount of nutrients and lower sugar content. In this regard fruit and yogurt could be considered a healthy alternative, and the addition of nuts creates a more balanced macronutrient profile. 

Eat Well, Stay Healthy, Protect Yourself

RdB

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An Honest Appraisal Of Your Own Nutritional Stores

Posted on May 23, 2023 by Robert Barrington

You are what you eat and it is almost certain that if a particular food is in your cupboard, you will eventually eat it. Therefore one of the tenets of nutrition is that you should only buy food that is healthy. Even with the best of intentions you are very likely to eventually consume any unhealthy food that you purchase. One aspect to healthy nutrition is therefore to be honest about the food that you have in your cupboards. Ideally the food should be food that goes off, and it should be eaten before it has a chance to do so. Most foods with long shelf lives are unhealthy foods, although there are some exceptions like honey, preserves, nuts and seeds, and tea. Most food should be plant based and there should be a very low number of foods in packets and wrappers, as such foods tend to be bad for health. Shopping regularly for fruit and vegetables, and maintaining a healthy supply of green and black tea, high quality meat, and small amounts of dairy and grain foods is the best way to ensure healthy foods in your cupboards. 

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RdB

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Some Clinical Roles for Coenzyme Q10

Posted on May 22, 2023 by Robert Barrington

Coenzyme Q10 is required for the correct production of energy in mitochondria. In this role, it is vital to the production of energy in all eukaryotic cells. Supplemental coenzyme Q10 may have antioxidant and energy production roles, and this may be particularly apparent in the elderly because coenzyme Q10 synthesis declines with age. Coenzyme Q10 has a number of clinical applications relating to the treatment of specific diseases. For example, coenzyme Q10 is useful in the treatment of cardiovascular disease. Coenzyme Q10 improves endothelial function and as endothelial function is implicated in the development of cardiovascular disease, this explains the cardioprotective role of coenzyme Q10. In cardiac patients coenzyme Q10 levels in the blood can be used to predict mortality. A number of mitochondrial diseases also respond to coenzyme Q10 supplements and there may be some clinical use for coenzyme Q10 in ameliorating some of the symptoms of dementia and reducing the severity of headaches. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Littarru, G. P. and Tiano, L. 2010. Clinical aspects of coenzyme Q10: an update. Nutrition. 26(3): 250-254
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Coenzyme Q10 as an Anti-Aging Supplement

Posted on May 19, 2023 by Robert Barrington

Coenzyme Q10 is an important and essential component of the mitochondrial electron transport chain, and is therefore pivotal to energy production in all cells. In addition, coenzyme Q10 also functions as an antioxidant in plasma membranes, and so is pivotal in protecting the cells from free radical damage. Coenzyme Q10 is synthesised endogenously and the rate of synthesis of these enzymes determines the concentrations of coenzyme Q10 available for energy production and as an antioxidant. As individuals age, the rate of synthesis of coenzyme Q10 decreases significantly, and this decreases the concentrations of coenzyme Q10 in tissues, and this may be a contributory factor in the aging process. Taking supplements of coenzyme Q10 may redress some of this deficiency, and so coenzyme Q10 can be thought of as an anti-ageing supplement. Some studies show that energy production and antioxidant protection is significantly increased in the elderly when they are supplemented with coenzyme Q10. 

Eat Well, Stay Healthy, Protect Yourself

RdB

Hernández-Camacho, J. D., Bernier, M., López-Lluch, G. and Navas, P. 2018. Coenzyme Q10 supplementation in aging and disease. Frontiers in physiology. 9: 44
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