Bioactive Components of Food

Bioactive Components of Food

Food Component		Examples		If too little		Upper and lower limits		If too much		Links
Dietary Protein		~105 types		• allergies		7%-40% of total calories7%-40% of total calories (0.8 grams per kilogram of body weight)		• stomach upsets		• FDA daily reference values, 4-2008
		Albumin		• poor recovery from physical stress				• dehydration		• FDA recommended healthy diet
		Avidin		• difficulty sleeping				• bad breath/body odor		• Daily Values for Children
		Casein		• fatty liver				• gout		• Protein supplements for weight training
		EF-hand protein						• calcium loss		• Best proteins for muscle growth
		Tropomyosin						• damage to the liver and kidneys.		• Promax Pros and Cons
		Whey						• reduced endurance		• Rice Protein Guide
		XB15 Plant enzymes								• Spirulina Side Effects
Dietary Carbohydrate		~102 types		• nausea		40%-60% of total calories		• fatigue
		o Monosaccharides (Fructose, Glucose, Galactose)		• fatigue, dizziness				• increased hyperactivity		• Low-carb diets may hamper memory
		o Disaccharides (Lactose, Sucrose, Maltose)		• feeling frustration				• tooth decay		• Clinical Nutrition Journal article on too much carbs in diet
		o Oligosaccharides (Raffinose, Stachyose)		• light-headedness				• heart disease		• PloS Genetics article on why too much sugar decreases lifespan
		o Polysaccharides (starch, dietary fiber, mucilage)		• tiredness				• type 2 diabetes		• Dr. McDougall’s Money-Saving Medical Advice
		o Nucleotides		• gout				• yeast infections		• Fat No More by Sandra Prior
				• bad breath, odor of alcohol				• candida overgrowth
				• headache				• digestive problems
				• kidney stones				• asthma
				• ketosis (muscle wasting), blood acidosis				• osteoporosis
								• kidney disease
								• liver disease
								• obesity
								• depression
Dietary Lipid (Fat)		~103 types, examples of classes found in food:		• Hair falling out		15-35 of total calories Total fat: 65g Saturated Fat: 20g		• Coronary Heart Disease		• MedlinePlus Medical Encyclopedia: Fat
		saturated fatty acids		• Hair loosing luster and sheen				• Diabetes		• Diet Bites
		monosaturated fatty acids		• Nails becoming brittle, hard and curly				• Cancers		• NY Times article
		polyunsaturated fatty acids		• Vital organs lacking cushion				• Gallstones
		cholesterol		• Difficulties to maintain body temperature
		phospholipids
Water				• Thirst		2 qts-10 liters (2-3 liters), ~volume of excreted fluid		• blurred vision		• Too Much Water Can Kill
				• Loss of Appetite				• muscle cramps		• Water intoxication
				• Dry Skin				• confusion		• Dehydration
				• Skin Flushing				• seizures
				• Dark Colored Urine				• coma
				• Dry Mouth
				• Fatique or Weakness
				• Chills
				• Head Rushes
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Dietary Minerals		Potassium		• elevated blood pressure • cardiac arrhythmias, • muscular weakness • myalgia • muscle cramps • constipation • flaccid paralysis • hyporeflexia • tetany		3,500 mg		• malaise, • palpitations • muscle weakness • cardiac arrhythmia • sudden death.		• Low Potassium Diet Recipes
		Chloride		Sweating, tremor, anxiety, tachycardia, hunger, dizziness, reduced mental acuity, visual abnormalities, convulsions and loss of consciousness		3,400 mg		Kussmaul's breathing, weakness, intense thirst.
		Sodium		Increased risk of heart attack, Swelling of the brain		1000- 2300mg (2,400mg)		lethargy, weakness, irritability, edema, seizures, coma		• Dietary minerals
		Calcium		Off spots, rashes, tingling and parasthesia, spasms, hyperactive tendon reflexes, cardiac arrhythmias		1 gram (1.2g if 50+)		fatigue, depression, confusion, anorexia, nausea, vomiting, constipation, pancreatitis or increased urination		• Medical Encyclopedia: Poisoning
		Phosphorus		Muscle dysfunction and weakness, irritability, gross confusion, delirium, coma, worsening of infections, rhabdomyolysis, hemolytic anemia.		700 mg-1,000 mg		ectopic calcification, secondary hyperparathyroidism, and renal osteodystrophy
		Magnesium		Hypertension, cardiovascular disease, Vitamin K deficiency, depressed immunity, depression, diabetes, erectile dysfunction, increased levels of stress, insomnia, fasciculation, migraine, cancer, ADHD, asthma, Restless Leg Syndrome, and allergies		Women: 310-320 mg Men: 400-420 mg 400mg		Weakness, nausea and vomiting, diarrhea, Impaired breathing, Hypotension, Hypocalcemia, Arrhythmia and Asystole		Magnesium - the stress buster
		Zinc		hair loss, skin lesions, diarrhea, wasting of body tissues. Damage of eyesight, taste, sense of smell and memory, acne. Leukonychia (white spots on the fingernails), dysmenorrhea		15 mg (30mg)		"zinc chills", Vomiting, Diarrhea, Drowsiness
		Iron		fatigue, pallor, irritability, weakness, pica, brittle or grooved nails, painful atrophy of the mucous membrane covering the tongue, the pharynx and the oesophagus, impaired immune function		18 mg		Fatigue, Weakness, Weight loss, Joint pain, Abdominal pain; Arthritis, Symptoms of Gonadal failure, Dyspnea or shortness of breath		iron overload
		Manganese		Ataxia, fainting, hearing loss, weak tendons and ligaments; skeletal deformations, delayed wound healing		2mg 2.3 mg (tolerable: 11 mg)		tremors, odd movements, a mask–like face, and body stiffness; hallucinations, confusion, and memory loss.		How much is too much?
		Copper		spasticity, severe gait abnormalities including ataxia, and a neuropathy.		900 µg		mild headaches, lightheadedness, convulsions, palsy, and insensibility
		Iodine		Fatigue, Thyroid disease, Breast, ovarian, and skin cysts, poor digestion, Dementia, Glaucoma, Parkinson's; Deafness in children of iodine defficient mothers		150 µg		burning in the mouth, throat and stomach and/or abdominal pain, nausea, vomiting, dirarrhea, weak pulse, and coma
		Selenium		extreme fatigue, hyperthyroidism, mental slowing, goitre, cretinism and recurrent miscarriage		55-70 µg		hair loss , tenderness and swelling on the fingertip, garlic breath/body odor
		Molybdenum		combined enzyme deficiency, severe neurological abnormalities, dislocated ocular lenses, mental retardation, increased urinary excretion of sulfite, thiosulfate, S-sulfocysteine, taurine, hypoxanthine and xanthine, and reduced serum and urine levels of sulfate and urate		45 µg		Cough, phlegm, shortness of breath, wheeze. Rhinitis, eye irritation., acute anemia
		Cobalt		loss of appetite, emaciation, weakness, anemia		5-40 µg		Cough. Laboured breathing. Shortness of breath.Dry skin, Redness, Abdominal pain, Vomiting
		Nickel				up to 1 mg		decreased body weight, heart and liver damage, and skin irritation
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Vitamins		Betaine
		Carotene, alpha				lung cancer in smokers				• Vitamin overdose
		Carotene, beta								• Multiple vitamin overdose
		Choline				<3.5g>				• L-Carnitine Side Effects
		Cryptoxanthin, beta
		Folate, DFE, Folic acid , Vitamin B9, folacin
		Lutein, zeaxanthin
		Lycopene				unknown
		Niacin				14-16mg (20 mg tolerable)
		Pantothenic acid
		Retinol
		Riboflavin (B2)				1.1-1.3mg
		Thiamin (B1)				Women: 1.1 mg Men: 1.2 mg (<1.5>
		Vitamin A				700-900 mcg
		Vitamin B-12
		Vitamin B-6
		Vitamin Bt (L-carnitine)
		Vitamin C, ascorbic acid
		Vitamin E (alpha-tocopherol)		Hemorrhage
		Vitamin K (phylloquinone)
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AMINO ACIDS		Alanine								• Amino Acid Supplements
		Arginine								• Maximuscle Promax
		Asparagine
		Aspartic acid
		Cysteine
		Glutamic acid
		Glutamine
		Glycine
		Histidine
		Isoleucine
		Leucine
		Lysine
		Methionine
		Phenylalanine
		Proline
		Serine
		Threonine
		Tryptophan
		Tyrosine
		Valine
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Probiotics		10 genera, ~103 strains								• Webmd on Probiotics
		Bacteroides sp.								• Wikipedia on Probiotics
		Bifidobacterium bifidum
		Bifidobacterium infantis 35624 (Align_, could help IBS
		Bifidobacterium lactis Bb-12 (available in Yo-Plus yogurt, LiveActive cheese).								• Chronic fatigue
		Bifidobacterium lactis HN019. good for older people
		Lactobacillus sp.
		Lactobacillus acidophilus CL1285 plus Lactobicillus casei Lbc80r (available as BioK + CL1285 fermented milk, BioK + CL1285 soy milk, and capsules).
		Lactobacillus casei DN-114 001 (in DanActive products).
		Lactobacillus casei DN-114 001 (in DanActive products).
		Lactobacillus plantarum 299V (NextFoods, Ferring)
		Lactobacillus reuteri ATCC55730 (available in BioGaia Gut Health products).
		Lactobacillus rhamnosus GG (LGG) (in Danimals drinkable yogurt and Culturelle capsules).
		Lactobacillus rhamnosus GG (LGG) (in Danimals drinkable yogurt and Culturelle capsules).
		S. cerevisiae (S. boulardii) (Florastor powder and Lalflor capsules).
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Polyphenols		Hydrolyzable tannins (gallic acid esters of glucose and other sugars)								• Herbal Teas
Phenylpropanoids		Lignins
		Flavonoids
		Condensed tannins
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Other Bioactive Food and Drink Compounds		Allyl-S compound
		Caffeine
		Capsaicinoid
		Coumarin
		Coumestan
		Dietary Alcohol
		Dietary Ash								• Food Ash Charts
		Hydroxybenzoic Acid
		Indole
		Isothiocyanate
		Retinoid
		Tannin
		Terpane
		Theobromine
		Tocopherol
		Tocotrienol
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