Download Essential amino acids

THE BASIC
PRINCIPLES OF
NUTRITON
Prof. Dr.Ahmet Aydın
1
NUTRITIONAL REQUIREMENTS
Individual nutritional requirements vary with genetic and metabolic
differences. For infants and children, the basic goals are
satisfactory growth and the avoidance of deficiency states. Good
nutrition helps to prevent acute and chronic illness and to develop
physical and mental potential; it should also provide reserves for
stress.
Water
Water is essential for existence; a lack of it results in death in a
matter of days. The water content of infants is relatively higher
than that of adults (Table-1).
Table 1. Growth and body fluid compartments.
Parameter/ age
Premature Newborn
1 year
Adult
Body weight (kg)
1.5
33
10
70
Body surface (m2)
0.15
0.20
0.50
1.70
Body surface / weight
0.10
0.07
0.05
0.02
Total body fluid (%)
80
78
65
60
Extracellular fluid (%)
50
45
25
20
Intracellular fluid (%)
30
33
40
40
2
Human needs for water are related (1) to caloric consumption, (2) to
insensible loss, and (3) to the specific gravity of the urine.
The infant must consume much larger amounts of water per unit of
body weight compared with the adult, but when calculated per unit of
caloric intake, the amounts required are almost identical.
The daily consumption of fluid by the healthy infant is equivalent to
10–15% of body weight compared with 2-4% in the adult. The usual
food of infants and children is high in water content; most of the
solid food in the child's diet contains 60–70% water, with fruits and
vegetables containing 90%.
Water balance depends on variables, such as the protein and mineral
content of diet, that determine solute load presented for renal
excretion, metabolic and respiratory rates, and body temperature.
Water requirements for low-birthweight infants are estimated at
85–170 mL/kg/24 hr. Fecal losses are small (3–10% of intake).
Evaporation from lungs and skin accounts for 40–50% of intake
(sometimes more) and renal excretion for 40–50% or more.
3
The kidney preserves the fluid and electrolyte equilibrium of the
body by varying the osmolar content and volume of urine. Urine
usually has a greater osmotic pressure (300–1,000 mOsm/L) than the
internal environment (293 mOsm/L); maximum normal urinary
concentration is approximately 600–700 mOsm/L.
Table 2. Oral daily water comsumption at various ages
Age
Oral daily water comsumption
(mL/kg/day)
0-3 days
80-100
3 days-6 months
130-160
6-12 months
125-145
1-4 years
110-135
10 years
70-85
<18 years
40-50
4
Energy
Energy needs of children at different ages and under various
conditions vary greatly. The approximate average expenditures of
energy by the child 6-12 yr of age are basal metabolism, 50%;
growth, 12%; physical activity, 25%; and fecal loss, about 8%,
mainly as unabsorbed fat.
Enteral and Parenteral Energy consumption of a newborn.
Energy consumption
Enteral
Parenteral
Basal metabolism
48
41
Growth
29
29
Physical activity
15
10
Fecal loss
18
-
Thermoregulation
10
minimal
120
80
Total
Table 4. Energy requirement at various body weights.
Weight
<10 kg
100 kcal/kg
10-20 kg
1000 + 50 kcal/kg
> 20 kg
1500 + 20 kcal/kg
5
The daily requirement is approximately 80–120 kcal/kg for the 1st yr
of life, with subsequent decreases of about 10 kcal/kg for each
succeeding 3-yr period.
Periods of rapid growth and development near puberty require
increased caloric consumption. The distribution of calories in human
milk, in most formulas, and in a well-balanced diet is similar.
Distribution of calories
Approximately 9- 15% of the calories are derived from protein, 45–
55% are derived from carbohydrate, and 35–45% are derived from
fat.
Each gram of ingested protein or carbohydrate provides 4 kcal.
1 g of long-chain fatty acids provides 9 kcal.
Proteins
Protein constitutes about 20% of adult body weight. Its amino acids
are essential nutrients in forming cell protoplasm. The kind, number,
and arrangement of amino acids in a protein molecule determine its
characteristics. Twenty amino acids have been identified; eight
were found to be essential for children and adults(Table-5).
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Additionally arginine and histidine are essential for infants; cystine,
and taurine are essential for low-birthweight infants.
Nonessential amino acids can be synthesized and need not be
supplied in the diet. New tissue cannot be formed without all of
the essential amino acids simultaneously present in the diet; the
absence or deficiency of only one essential amino acid results in a
negative nitrogen balance.
Table-5. Amino acids
Essential amino acids
Nonessential amino acids
Valine
Glycine
Leucine
Alanine
Isoleucine
Cyst(e)in→taurine
Threonine
Tyrosine→dopamine
Lysine
→noradrenaline
Tryptophan→ 5-HT→
Serotonine
Phenylalanine →Tyrosine
Aspartic acid
Glutamic acid→Gamma amino
butyric acid (GABA)
Methionine→→→ Cyst(e)in
Serine
Semi-essential
Aspargine
Histidine
Arginine
Glutamine
Proline
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Amino acids are reconstituted to functional human proteins (e.g.,
albumin, hemoglobin, hormones). Excess amino acids undergo
deamination, and the nitrogenous portions are converted to urea in
the liver and excreted by the kidneys. The carbon from amino acids
is oxidized much like that of carbohydrate or fat; some amino acids
are glycogenic; others are ketogenic. Exceptionally leucine is a purely
ketogenic amino acid.
Proteins cannot be effectively stored. In protein depletion states,
proteins from muscle may be broken down to supply amino acids for
more essential sites, such as the brain and for enzyme synthesis.
Daily protein requirements at various ages are listed in Table-6
Table-6
Daily protein
Daily protein
Age
requirements
Age
requirements
0-6 months
2 gr /kg
7-14 years
1.0 gr /kg
6-12 months
1.5 gr /kg
15-18 years
1.1 gr /kg
1-6 years
1.2 gr /kg
Adult
0.8 gr /kg
"Biologic value" of proteins indicates effectiveness of utilization;
proteins of high biologic value have the quantity and distribution of
essential amino acids appropriate for resynthesis of body tissues and
provide little waste, as determined by nitrogen balance studies.
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Carbohydrates
Carbohydrates supply an important part of the body's energy needs.
the monosaccharides
the disaccharides
 glucose
 fructose
 galactose
 Lactose: glucose +
galactose
 Sucrose: glucose + fructose
 Maltose: glucose + glucose
the polysaccharides
Starch: glucose + glucose + glucose ………. glucose + glucose
Glycogen: (animal starch)
Carbohydrate that is not oxidized (burned) or stored as glycogen is
converted to fat.
Foods with a high glycemic load and /or index (refined
carbohydrates) overstimulate insulin secretion. High insulin levels
cause insulin resistance in muscle and liver but not in fat tissue.
While hyperinsulinemia causes fat depositon in the fed state, it does
not give permission to hydrolysis of fats. Insulin resistance leads to
common chronic diseases (Table-7).
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Table-7. Diseases
influenced by insulin resistance
headaches
reactive hypoglycemia
arthritis
multiple sclerosis
coronary heart disease
hemorrhoids
Alzheimer Disease.
rise in triglycerides
varicose veins
hyperactivity
rise in LDL
asthma
anxiety
decrease in HDL
emphysema
depression.
wrinkles
dental caries
concentration
grey hair
periodontal disease
difficulties
baldness
osteoporosis
inappropriate behavior
alcoholism
hypertension
decreased performance
obesity
food allergies
drowsiness
gallstones
diabetes
chromium deficiency
stomach ulcer
eczema
copper deficiency
appendicitis
cataracts
calcium deficiency
fatty liver
atherosclerosis
magnesium deficiency
Crohn's disease
free radical formation
breast cancer
ulcerative colitis
fluid retention
ovary cancer
dyspepsia
myopia
gastric cancer
constipation
macular degeneration
prostate cancer
bacterial infection
gout
rectum cancer
candidiasis
toxemia (pregnancy)
colon cancer
kidney damage
premensturel syndrome
gall bladder cancer.
kidney stones
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Fats
Fats or their metabolic products form an integral part of cellular
membranes and are efficient stores of energy. They impart
palatability to food and serve as vehicles for fat-soluble vitamins A,
D, E, and K.
Approximately 98% of natural fats are triglycerides, three fatty
acids combined with glycerol. The remaining 2% include free fatty
acids, monoglycerides, diglycerides, cholesterol, and phospholipids
(including lecithin, cephalin, sphingomyelin, and cerebrosides).
Naturally occurring fats contain straight-chain fatty acids, both
saturated and unsaturated, varying in length from 4 to 24 carbon
atoms.
The degree of absorption generally varies with the melting point, the
degree of unsaturation, and the positions of the fatty acids on the
glycerol molecule.
Ingested triglycerides are partially hydrolyzed by lingual lipase and
emulsified in the stomach.
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Saturated fatty acids
Butter
Beef tallow
Margarine
Monounsaturated fatty
acids (omega-9)
Olive oil
Hazelnut oil
Fatty acids
Poliunsaturated fatty
acids (omega-3)
 Fish / liver oil
Flaxseed oil
Wall nut oil
Canola oil
Poliunsaturated fatty
acids (omega-6)
Corn
Sun flower
Soya
Cotton
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ESSENTIAL FATTY ACIDS.
Essential fatty acids (EFA) are polyunsaturated and grouped into two
families, the omega-6 EFAs and the omega-3 EFAs.
Fats are molecules with a long carbon chain and they have two ends.
One end has a methyl group and the other end has a carboxyl group.
The Greek symbol "omega" is used as it is the last letter in the
Greek alphabet. When omega is used in reference to fatty acids it is
referring to the methyl end of the fatty acid.
Thus Omega-3 (n-3)fatty acids refer to the family of fatty acids in
which the first cis double bond closest to the methyl end of the fat
is in the 3rd position. Omega-6 (n-6) refers to the family of fatty
acids where the first cis double bond closest to the methyl end is in
the 6th position.
Although we do need both omega-3s and omega-6s it is becoming
increasingly clear that an excess of omega-6 fatty acids can have
dire consequences.
Many scientists believe that a major reason for the high incidence of
heart disease, hypertension, diabetes, obesity, premature aging, and
some forms of cancer is the profound imbalance between our intake
of omega-6 and omega-3 fatty acids.
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Our ancestors evolved on a diet with a ratio of omega-6 to omega-3
of about 1:1. A massive change in dietary habits over the last few
centuries has changed this ratio to something closer to 20:1 and
even to 50:1 !
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Tissue
phospholipids
Fosfolipase A2
Lipooxigenase
Dietary
omega-6s
Eicosapentoenoic acid
(-)
Cyclooxigenase
(-)
Dietary omega-3’s
Prostaglandin H2
Leukotiriene A4
Hydrolase
Leukotiriene B4
Thrombaxane A2
Prostaglandin E2
Inflamatory mediators
Tissue
phospholipids
Fosfolipase A2
Lipooxigenase
Dietary
omega-3s
Eicosapentoenoic acid
(-)
Cyclooxigenase
(-)
Dietary omega-6’s
Prostaglandin H3
Leukotiriene A5
Hydrolase
Leukotiriene B5
Prostaglandin E3
Thrombaxane A3
Antiinflamatory mediators
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Inflamation
(-)
cytokines
TNF-α
interleukine-1(b)
interleukine -6
•Omega-3
•Dehydroepiandrosterone
•Vitamin K
•Vitamin E
•n-acetyl cystein
•Nettle seed
II. group prostaglandins, IV.
I. and III. group prostaglandins,
Group leukotiriens (omega-6)
V. Group leukotiriens (omega-3)
Inflamatory
Antiinflamatory
Hyperalgesic
Analgesic
Thrombotic
Antithrombotic
Mitogenic
Antimitogenic
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Sources and requirements
The main sources of omega-6 fats are vegetable oils such as corn oil
and soy oil that contain a high proportion of linoleic acid. Omega-3
fats are found in flaxseed oil, walnut oil, and marine plankton and
fatty fish.
The main component of flaxseed and walnut oils is alpha-linolenic
acid while the predominant fatty acids found in fatty fish and fish
oils are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Humans do not synthesize linoleic or linolenic acid. Both must be
supplied in the diet and are, therefore, "essential." Linoleic acid is
the precursor of arachidonic acid, the prostaglandins, and the
leukotrienes.
Linolenic acid modulates the rate of production of arachidonic acid
metabolites and forms longer chain unsaturated fatty acids, which
may be essential for central nervous system structure and
function. Essential fatty acids are necessary for growth, skin and
hair integrity, regulation of cholesterol metabolism, lipotropic
activity, decreased platelet adhesiveness, and reproduction.
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Alfa-linolenic acid modulates the rate of production of arachidonic
The relation of dietary fat intake to intimal fat streaking in the
major arterial vessels in early life and atheromatous changes in
adults remains to be clarified.
Table. Diseases related to omega-3 fatty acids deficiency.
Acne
Diabetes
Psychiatric Disorders
Dermatitis
AIDS
Infection
Allergies
Inflamatory Diseases
Alzheimer
Breast Cancer
Angina pectoris
Breast cyst
Atherosclerosis
Palsy
Arthritis
Vision disorders
Behavioral disorders
Hypertension
Senility
Hyperactivity
Immune deficiency
Metastasis
Heart disease
Multipl Scleros
Cancer
Otoimmunity
Cystic fibrosis
Obesity
Learning disorders
Chronic fatigue syndrome
Leukemia
Psoriasis
Lupus
Reye syndrome
Malnutrition
Schizophrenia
Menopause
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Minerals
Reproduction and maintenance of life is only possible by the actions
of metal ions or minerals. The ash content of the fetus is about 3%
of the body weight at birth. It increases continuously throughout
childhood. Adult ash content is 4.35% of body weight; 83% is in the
skeleton, and 10% is in the muscle. For each gram of protein
retained, 0.3 g of mineral matter is deposited.
Macrominerals. Minerals in which the requirements are over 50
mg/day for an adult.
The principal macrominerals are cations such as calcium, magnesium,
potassium, and sodium and their comparable anions are phosphorus,
sulfur, and chloride.
Microminerals: Minerals in which the requirements are below 50
mg/day for an adult.
Iron, iodine, and cobalt appear in important organic complexes. The
trace elements, copper, zinc, chromium, manganese, selenium,
fluorine (?) and molybdenum have known metabolic roles; silicon,
boron, nickel, aluminum, arsenic, bromine, and strontium are also
present in the diet and in the body.
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Vitamins
The word "vitamin" refers to organic compounds required in minute
amounts to catalyze cellular metabolism essential for growth or
maintenance of the organism.
Vitamins generally cannot be syhtnesized by the body and must be
supplied by the diet.
Bacterial Synthesis of Vitamins. Certain vitamins are synthesized in
the human gastrointestinal tract; however, the extent to which they
can meet the body's needs is uncertain. Once the bacterial flora of
the intestinal tract have been established, vitamin K is produced and
is available to the body.
Pantothenic acid and biotin, essential to human metabolism, can be
supplied by bacterial synthesis alone.
Thiamine, riboflavin, niacin, vitamin B6, vitamin B12, and folic acid are
synthesized in some species, but synthesis is limited or does not
exist in humans. The kind of food or the nature of intestinal flora
may affect vitamin production or availability.
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Water soluble vitamins
Water soluble vitamins
Water soluble vitamins are shown in table. Because of their water
solubility, excesses of these vitamins are excreted in urine and so
rarely accumulate in toxic concentrations. They are heat-labile and
can be absorbed in malabsorption syndromes.
Fat soluble vitamins
Fat soluble vitamins are shown in table. Because of their fat
solubility, excesses of these vitamins are not excreted in urine and
accumulate in toxic concentrations. They are heat-resistant and can
not be absorbed in malabsorption syndromes.
Table. Water and fat soluble vitamins
Water soluble vitamins
I. B complex vitamins are
coenzymes of enzymatic
reactions.
B complex vitamins that have
roles in energy metabolism
 Vitamin B1 (thiamin)
 Vitamin B2 (riboflavin)
 Vitamin B3 (Niacin= nicotinic
acid)
 Vitamin B5 (pantothenic acid)
 Biotin
Other B complex vitamins
 B12 vitamini (cyanocobalamin)
 Folic acid
 Vitamin B6 (pyridoxine)
II. Vitamin C (antioxidant)
Fat soluble vitamins
 Vitamin A (antioxidant)
 Vitamin E (antioxidant)
 Vitamin D (calcium
metabolism)
 Vitamin K (coagulation)
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Antioxidants
What are free radicals?
Free radicals are unstable because they have unpaired
electrons in their molecular structure. Oxygen, or oxyl, free
radicals are especially dangerous. These unstable molecules
that interact quickly and aggressively with other molecules
and destroy them.
Physiological functions of free radicals
Free radicals are involved in many cellular functions and are
a normal part of living. For example;
 The mitochondria oxidizes the glucose and fatty acids
and in so doing generates free radicals.
 White blood cells also use free radicals to attack and
destroy bacteria, viruses and virus-infected cells.
 The detoxifying actions of the liver also require free
radicals.
Oxidative Stress
Although free radicals have useful functions in the body
under controlled conditions, they are extremely unstable
molecules that can damage cells if left uncontrolled.
Oxidative stress occurs when the available supply of the
body’s antioxidants is insufficient to handle and neutralize
free radicals of different types.
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The result is massive cell damage that can result in cellular
mutations, tissue breakdown and immune compromise. Free
radicals destroy cellular membranes; enzymes and DNA.
They accelerate aging and contribute to the development of
many diseases, including cancer and heart disease.
Free radicals are capable of penetrating into the DNA of a
cell and damaging its “blueprint” so that the cell will produce
mutated cells that can then replicate without normal
controls.
Toxins and free radicals
Its important to note here that free radicals are also
released in the body from the breaking down or
detoxification of various chemical compounds.
Foods and free radicals
The major sources of dietary free radicals are chemicallyaltered fats from commercial vegetable oils, margarine or
vegetable shortening and all oils heated to very high
temperatures.
Replace these harmful fats with natural, cold pressed oils
such as olive oil (which can be used for cooking) and small
amounts of flax oil or walnut oil (which should never be
heated).
Organic butter and tallow are also excellent choices,
especially for cooking. Both of these naturally saturated
fats are rich in certain fatty acids that have proven activity
against bacteria, harmful yeasts, fungi and tumor cells.
24
Since saturated fats (from animal foods and the tropical
oils) and monounsaturated oils (from olive oil and coldpressed nut oils) are more chemically stable, they are much
less susceptible to oxidation and rancidity than their
polyunsaturated cousins, which are mostly found in
vegetable oils. Trans-fatty acids (TFAs), are produced
during hot-processing of polyunsaturated oils.
As a general rule, then, although the body does require a
small amount of naturally occurring polyunsaturated oils in
the diet each day, it’s best not to consume too much of
them as they are more prone to free radical attack in
the body. They can destroy the body’s supply of vitamin E,
C and other antioxidants cause muscular lesions, brain
lesions, and degeneration of blood vessels.
Excessive sugar intake
All dietary sugars get converted into triglycerides by the
liver and are subject to free radical damage. These
damaged fats then promptly attack your arteries and
directly contribute to cardiovascular disease.
Additionally, cancer and tumor cells feed off of sugar. It
is for this reason that excessive sugar intake correlates
very strongly with heart disease, cancer and a host of other
ailments.
ANTIOXIDANTS
Fortunately, the body maintains a sophisticated system of
chemical and biochemical defenses to control and
neutralize free radicals.
25
Chemical antioxidants scavenge free radicals, that is, they
stabilize the unstable free radicals by giving them the
electron they need to “calm down.” But they also inhibit
free radical formation inside the body
The antioxidants are usually consumed or used up in this
process—they sacrifice themselves.
The main antioxidants are vitamins A, E and C, betacarotene, glutathione, bioflavonoids, selenium, zinc, CoQ10
(ubiquinone), and various phyto-chemicals from herbs and
foods.
Lipoic acid, repair enzymes such as catalase, superoxide
dismutase (SOD), glutathione peroxidase.
Melatonin, a hormone produced by the pineal gland, is also a
potent antioxidant.
Cholesterol, produced by the liver, is another major
antioxidant, which the body uses to repair damaged blood
vessels. It is probably for this reason that serum
cholesterol levels rise as people age. With age comes more
free radical activity and in response the body produces
more cholesterol to help contain and control the damage.
Of all the antioxidants, glutathione appears to be pivotal.
Made up of three amino acids (cysteine, glycine, and
glutamic acid), glutathione is part of the antioxidant enzyme
glutathione peroxidase and is the major liver antioxidant.
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Classification of antioxidants
1) Intercellular antioxidants
A) Superoxide dysmutase (SOD).
2O2+2H+ —SOD→ H2O2+O2
SOD has two isoenzymes with Cu-Zn and Mn
B) Catalase
2H2O2 —catalase→ 2H2O+O2
C) Glutathione peroxidase (GSH-Px)
H2O2 + 2 glutathione (GSH) —(GSH-Px)→ 2H2O+ GSSG
GSH-Px has two isoenzymes (selenium dependent and selenium independent)
D) Cytochrom oxidase
E)Glutathione:The most important intercellular antioxidant .
glutathione (oxidised) —( glutathione reductase)→ glutathione (reduced)
2) Antioxidants in the membrane
Vitamin E (alfa-tokoferol): the most powerful lip soluble antioxidant.
Beta-carotene
Lipids in membrane: Cholesterol and saturated fats in the membrane e have
antioxidant power.
3) Extracellular antioxidants
Ascorbic acid : The most powerful
Transferrin:
Lactoferrin:
Haptoglobuline and hemopexine:
.
Ceruloplasmine
Uric acid
Bilirubine
Mucus
27
WHERE DO THEY COME FROM?
Replace these harmful fats with natural, cold pressed oils
such as olive oil (which can be used for cooking) and small
amounts of flax oil or walnut oil (which should never be
heated). Food grade, unrefined coconut oil and organic
butter are also excellent choices, especially for cooking.
Both of these naturally saturated fats are rich in certain
fatty acids that have proven activity against bacteria,
harmful yeasts, fungi and tumor cells.
Additionally, since saturated fats (from animal foods and
the tropical oils) and monounsaturated oils (from olive oil
and cold-pressed nut oils) are more chemically stable, they
are much less susceptible to oxidation and rancidity than
their polyunsaturated cousins, which are mostly found in
vegetable oils.
As a general rule, then, although the body does require a
small amount of naturally occurring polyunsaturated oils in
the diet each day, it’s best not to consume too much of
them as they are more prone to free radical attack in the
body.
“A diet high in unsaturated fatty acids, especially the
polyunsaturated ones, can destroy the body’s supply of
vitamin E and cause muscular lesions, brain lesions, and
degeneration of blood vessels. Care must be taken not to
include a large amount of polyunsaturated oil in the diet
28
The best food sources for polyunsaturates are fish, flax oil,
sesame oil, walnut oil and dark green, leafy vegetables. One
caveat: canola oil is not recommended due to its chemical
instability and its content of trans-fatty acids (TFAs),
formed during processing. TFAs are increasingly being linked
wtih cancer, immune system dysfunction and heart disease.
The detoxification of drugs
Free radicals are also released in the body from the
detoxification of drugs (whether legal or illegal), artificial
food colorings and flavorings, smog, preservatives in
processed foods, alcohol, cigarette smoke, chlorinated
drinking water, pesticides, radiation, cleaning fluids, heavy
metals such as cadmium and lead, and assorted chemicals
such as solvent traces found in processed foods and
aromatic hydrocarbons such as benzene and naphthalene
(found in moth balls).
Psychological and emotional stress
Even psychological and emotional stress can contribute to
oxidative Stress. When the body is under stress, it
produces certain hormones that generate free radicals.
Moreover, the liver must eventually detoxify them and that
process also generates free radicals.
Heightened oxidative stress has also been observed in
athletes after intensive workouts due to the physical stress
placed on the body. Both physical and emotional stress
also prompt the release of endogenous cortisol, an
adrenal hormone that reduces inflammation, but also
suppresses the immune system.
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Illnesses Associated With Oxidative Stress
GI Tract: Diabetes, pancreatitis, liver damage, and leaky gut
syndrome
Brain and Nervous System: Parkinson’s disease, Alzheimer’s disease,
hypertension, multiple sclerosis, Down’s Syndrome
Heart & Blood Vessels: Atherosclerosis, coronary thrombosis.
Lungs: Asthma, emphysema, chronic pulmonary disease.
Eyes: Cataracts, retinopathy, macular degeneration.
Joints: Rheumatoid arthritis
Kidneys: Glomerulonephritis
Skin: “Age spots,” vitiligo, wrinkles.
Body in General: Accelerated aging, cancer, autoimmune diseases,
inflammatory states, AIDS and lupus.
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Food sources of Antioxidants
CoQ10 (ubiquinone): Beef heart, beef liver, sardines, spinach,
peanuts
Beta-carotene: All orange and yellow fruits and vegetables; dark
green vegetables
Zinc: Oysters, herring(Ringa), lamb, whole grains
Selenium: Butter, meats, seafood, whole grains
Vitamin A: Cod liver oil, butter, liver, all oily fish
Vitamin E: Cold-pressed, unrefined nut and seed oils; wheat germ oil
Vitamin C: Berries, greens, broccoli, kale, kiwi, parsley, guava
Glutathione (GSH): Fresh fruits and vegetables, fresh meats, lowheat dried whey
Bioflavonoids: Most fruits and vegetables, buckwheat
Polyphenols: Green tea, berries.
Herbal Sources: Milk thistle (Deve dikeni), ginkgo biloba, tumeric,
curry
Probiotics
There are 100 trillion beneficial bacteria = probiotics (1.5 kg) in your
bowels (Bowel flora).
Bacteria in your bowels outnumber the cells in your body by a factor
of 10 to one.
This gut flora has incredible power over your body’s natural defense
system (immune system) that keeps you healthy.
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The health of your body is largely tied into the health of your gut,
and it’s hard to have one be healthy if the other is not.
This is an extremely complex living system that aggressively
protects your body from outside offenders.
A large part of the influence of the "bad" bacteria is on the
intestinal lining (mucosal barrier) that is over 300 square meters, or
about the size of a tennis court.
Beneficial bacteria in your gut can help to boost the immune system,
prevent allergic inflammation and food allergy, clear up eczema in
children and heal the intestines from a variety of ailments.
However, if you are eating as many sugars as the typical Western
diet (about 100 kg per year) then you are feeding the "bad" bacteria,
which are more likely to cause disease than promote health, rather
than promoting the "good" bacteria that help protect you from
disease.
Exposure to chemicals will also contribute to this disruption in your
gut microflora, and over time the imbalance will lead to illness.
Gastrointestinal microflora promote potentially antiallergenic processes
 T-helper-1-type immunity
 Generation of transforming growth factor which has an essential
role in suppression of T-helper-2-induced allergic inflammation and
induction of oral tolerance
 IgA production, an essential component of mucosal immune defence.
 Effective in allergic inflammation and food allergy.
 Enhance gut-specific IgA responses,
 Promote gut barrier function and restore normal gut microecology
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The well-known probiotics are fermented foods. Yogurt, raw milk,
breast milk, prickles and kefir
Microorganisms in Kefir
LACTOBASILUS
Lb. acidophilus
Lb. brevis
Lb. casei
Lb. casei subsp. rhamnosus
Lb. casei subsp. pseudoplantarum
Lb. paracasei subsp. paracasei
Lb. cellobiosus
Lb. delbrueckii subsp. bulgaricus
Lb. delbrueckii subsp. lactis
Lb. fructivorans
Lb. helveticus subsp. lactis
Lb. hilgardii
Lb. kefiri
Lb. kefiranofaciens
Lb. kefirgranum sp. nov
Lb. parakefir sp. nov
Lb. lactis
Lb. plantarum
ACETOBACTERS
Acetobacter aceti
A. rasens
STREPTOCOCCİ/LAKTOCOCCİ
Lactococci lactis subsp. lactis
Lc. lactis var. diacetylactis
Lc. lactis subsp. cremoris
Streptococci salivarius subsp.
thermophilus
S. lactis
Enterococcus durans
Leuconostoc cremoris
Leuc. mesenteroides
Fungus
Candida kefir
C. pseudotropicalis
C. rancens
C. tenuis
Kluyveromyces lactis
Kluyveromyces marxianus var.
marxianus
K. bulgaricus
K. fragilis / marxianus
Saccharomyces subsp. Torulopsis
holmii
Saccharomyces lactis
S. carlsbergensis
S. unisporus
**Debaryomyces hansenii
**Zygosaccharomyces rouxii
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Flavonoids
Flavonoids are natural chemicals found in plants, fruits and vegetables. They’re
actually the largest group of several thousand compounds belonging to the
antioxidant-rich polyphenol family. While all flavonoids are antioxidants, some
have stronger antioxidant properties than others, depending on their chemical
structure. The flavonoids, have many health-promoting properties;
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Are powerful free radical scavengers that can boost the effectiveness of
vitamin C in the antioxidant network
Regulate nitric oxide, a potent free radical that is a regulator of blood
flow
Improve memory and concentration and are used to treat attention
deficit disorder
Keep your heart healthy in three important ways: They prevent blood
clots, protect against oxidation of LDL (bad) cholesterol, and lower high
blood pressure
Improve sexual function in men
Reduce inflammation and bolster immune function
Prevent the development of Alzheimer’s disease,
Relieve chronic fatigue syndrome
Slow down aging
Flavonoids are present in most all vegetables, including onions, broccoli and
greens, as well as fruits such as apples, grapes and blueberries.
Blueberries (yaban mersini): anthocyanin, the
most powerful flavonoid
Grape seed: proanthocyanidin
Green tea: catechin
Strawberries (çilek): anthocynanins and ellagic
acid
Black tea: teaflavin
Raspberries (ahududu): anthocyanins, ellagic,
coumaric and ferulic acid
Citrus fruits: hesperidin, quercetine,
tangeritine
Onion: quercetin
Framboise : ellagic cumaric and ferulic acids
Lycopene: pigment that gives red color
tomatoes, pink grapefruit and orange ,
watermelon,
Betaine: pigment that gives purple color,
beet, red cabbage
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