SuperFoods for Any Century Steven G. Pratt, MD, FACS, ABIHM La Jolla, CA EPSE September 2011.
Superfoods Presentation by Steven Pratt, M.D.
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Transcript of Superfoods Presentation by Steven Pratt, M.D.
Health Benefits of Health Benefits of Wild Salmon, Berries and Wild Salmon, Berries and
Natural Vitamin ENatural Vitamin E
Steven G. Pratt, MD, FACSSteven G. Pratt, MD, FACSKyKyäänini ConventionConvention
Ogden, UtahOgden, UtahJuly 2007July 2007
HealthStylingHealthStyling Includes:Includes:• SuperFoods• Healthy Fats• SuperNutrients• No Cigarettes• Alcohol – ??• Sleep • Stress Reduction• Portion Control = Weight Control • Spirituality • Exercise = Burning Calories• Load up on Fiber• High Potassium—Low Sodium
SuperfoodsSuperfoods
• Green Tea• Soy• Legumes• Tomato• Oats• Walnuts• Yogurt• Broccoli• Pumpkin• Turkey Breast• Citrus• Salmon• Blueberries• Spinach
* Superfoods Rx: Fourteen Foods That Will Change Your Life
SuperfoodsSuperfoods
• Pomegranates• Extra Virgin Olive Oil• Spices
• Onions• Dried fruits
• Kiwi• Dark chocolate
• Honey• Avocado
• Garlic• Apples
* Superfoods HealthStyle: Proven Strategies for Lifelong Health, 2006
SupernutrientsSupernutrients
• Zeaxanthin• Vitamin D
• n-3’s
• Fiber• Polyphenols
• Beta Cryptozanthin• Resveratrol
• Alpha Carotene• Glutathione
• Beta Carotene• Selenium
• Lycopene• Folic Acid
• Lutein• Vitamin C
Wild SalmonWild Salmon• Lowers the risk of heart disease and cancer
• The more omega-3 fish oils you eat; the lower your blood pressure and heart rate
• In one study eating the oil in fish cut cancer incidence by over 60%
• 4x weekly ↓ risk for and progression of AMD
• Men with the highest n-3’s 66% lesslikely to develop colorectal cancer
Wild SalmonWild Salmon• Studies suggest that fish consumption is associated
with a lower risk for depression, violent behavior, Alzheimer’s disease, Attention Deficit Disorder, Atrialfibrillation, cognitive decline (dose response), Alzheimers
• Improved bone mineral density
• Anti-inflammatory
• SPF nutrients
• TRY TO EAT Wild salmon, halibut,sardines, etc. 2 to 4 times per week
• Best dietary source of Vitamin D
• Adequate Vitamin D produced from sun exposure = 10-15 minutes 3-4x weekly (decreasing efficiency with increasing age)
Wild SalmonWild Salmon
222 I.U.3.5 ozKing Salmon425 I.U.3.5 ozSilver Salmon540 I.U.3.5 ozAlbacore Tuna670 I.U.3.5 ozSockeye Salmon
Wild Salmon SidekicksWild Salmon Sidekicks• Alaskan Halibut• Canned Albacore Tuna• Sardines• Herring• Trout• Sea Bass• Oysters• Clams
* For healthy heart, brain, eyes—You must eat fish!!!
Vitamin D per 3.53 ozVitamin D per 3.53 oz
162 IUAlaskan Halibut
222 IUAlaskan Sardines
236 IUAlaskan King Salmon
439 IUAlaskan Silver Salmon
544 IUAlaskan Albacore Tuna
687 IUAlaskan Sockeye Salmon
Vitamin DVitamin D• NAS
- 15-50 yrs = 200 IU - 51-70 yrs = 400 IU - 71 and above = 600 IU
• Health Style Recommended /d- 800-2000 IU????
Food Sources of Vitamin DFood Sources of Vitamin D
201 wholeEgg303.5 ozLiver, beef, cooked401 cupCereal, fortified502 tspMargarine, fortified
1001 cupOrange juice, fortified1 cup3 oz3 oz3 oz3 oz
1 TBS
Serving Vitamin D IU
Food
100Milk, fortified200Tuna, canned214Mackerel, canned250Sardines, canned360Salmon, canned, pink
1360Cod liver oil
Vitamin DVitamin D• Deficiency is widespread in all age groups• Deficiency associated with ↑ risk for cancer
(breast, prostate, colon, NHL, pancreas), ↓survival from melanoma, Rheumatoid arthritis, type I DM, macular degeneration, frailty (falls), MS, fibromyalgia, gingivitis, muscle aches and pains, osteoporosis, HTN
• Anti-inflammatory effect• ↓ Angiogeneis• Immune system booster• Regulate cell growth
Vitamin DVitamin D↑ Vitamin A can ↓ vitamin D absorption
• Sunscreen ↓’s vitamin D skin production↓ skin production of vitamin D as go “North”↓ skin production with age and ↑ skin melanin
• 15 minutes sun exposure 3-4x weekly adequate (in SD)– Pale white skin can produce 20,000 IU vitamin D
in 20 minutes (full sunlight)– Tan white skin ≅10,000 IU in 20 minutes– Dark brown skin ≅ 5,000 IU in 20 minutes
Vitamin DVitamin D
• Vitamin D3 vs. vitamin D2– Summer sunlight can produce D3 from 0700 1700
with a peak synthesis of pre-vitamin D at 1230
• Conversion of 25 hydroxyvitamin D to active hormone; kidney > immune cells, colon cells, placenta, breast, prostate, and pancreas
“An estimated 30 people may die of cancers related to vitamin D deficiency
for every person who dies from skin cancers caused by excessive sun
exposure.”--Edward Giovannucci
“ I would challenge anyone to find an area or nutrient or any factor that has such consistent anti-cancer benefits
as vitamin D”--Edward Giovannucci
Vitamin D & the Metabolic Vitamin D & the Metabolic SyndromeSyndrome
• Metabolic syndrome– Abdominal obesity– Atherogenic dyslipidemia↑ BP
– Insulin resistance– Proinflammatory state– Prothomotic state– 23.1% of adults in NHANE III– >2 million adolescents in U.S. – Low serum 25 hydroxyvitamin D is associated with
an ↑ risk of metabolic syndrome
Obesity & Vitamin D StatusObesity & Vitamin D Status
• Vitamin D plays a role in glucose metabolism and insulin sensitivity
• The hormonal form of vitamin D can inhibit the production of proinflammatory cytokines
OmegaOmega--3 Fatty Acids3 Fatty Acids
• Food and Nutrition Board– 1.6 g/d ALA for men– 1.1 g/d ALA for women– 160 mg/d EPA/DHA for men– 110 mg/d EPA/DHA for women
• My goal– 1 g/d EPA/DHA for men (minimum)– 0.7 g/d EPA/DHA for women (minimum)– 1-2 TBSP/d ground flaxseed meal– n-3/n-6 ratio between 1/1 → 1/3
OmegaOmega--3 Fatty Acids3 Fatty Acids
• EPA/DHA– 3 oz cooked Chinook (king) salmon = 1.5 g– 3 oz sockeye salmon = 1 g– 3 oz farmed Rainbow trout = 1 g– 1 can sardines = .9 g– 3 oz canned white tuna in water = .7 g
OmegaOmega--3 Fatty Acids3 Fatty Acids• ALA
– 1 tablespoon canola oil = 1.3 g– 1 tablespoon soybean oil = .7 g– 1 tablespoon walnut oil = 1.4 g– 1 tablespoon flaxseed oil = 7.3 g– 1 cup cooked spinach = .2 g– 1 cup cooked collard greens = .2 g– ½ cup dry roasted soy nuts = 1.2 g– 1 tablespoon flaxseed = 2.2 g– ½ cup wheat germ = .5 g– 1 oz (14 halves) English walnuts = 2.6 g– 1 omega-3 “vegetarian” hen egg = amounts vary
OmegaOmega--3 Fatty Acids3 Fatty Acids• EPA/DHA vs. ALA↓ Risk for “everything”
• The easiest way to ↓ risk for sudden cardiac death = 1 gram fish oil/d
• Healthy heart, brain, eyes• Roll in ↓ Atrial Fibrillation (25% of adults)• A major anti-inflammatory↓ Triglycerides↓ BP↓ Heart rate
OmegaOmega--3 Fatty Acids3 Fatty Acids
• A major human deficiency state exists• DHA concentrated in the brain and retina• EPA/DHA supplements “work”• Fish protein + EPA/DHA “best”• Safety• Immune system function
– No adverse parameters with 3 or less grams/d• Risk for hemorrhagic stroke with 10-12 g/d
– Inuits consume 10-12 g/d• 9 g/d effective treatment for depression
Natural Vitamin ENatural Vitamin E
• 8 compounds exhibiting vitamin E activity– 4 tocopherols– 4 tocotrienols
• Alpha tocopherol has become synonymous with vitamin E and has been the main focus of research but…– It takes all 8 “E”’s to maximize vitamin E’s potential
• Essential to have all 8 forms in a supplement– The synergy of 8
• Absorbed from the small intestine
Natural Vitamin ENatural Vitamin E
• Healthy fat essential for bioavailability↓ Risk for CVD, cancer, AZ, degenerative eye disease
• Immune system booster• Safety issues??• Bioavailability issues in 10-15% of the population• N-3’s and vitamin E• Gamma tocopherol and inflammation
Vitamin EVitamin E• Daily goal from foods 16 mg
- 2 tablespoons wheat germ oil = 41 mg- 2 tablespoons soybean oil = 2.6 mg- 2 tablespoons canola oil = 13.6 mg- 2 tablespoons peanut oil = 9.2 mg- 2 tablespoons flaxseed oil = 4.8 mg- 2 tablespoons olive oil = 4 mg- 1 oz raw (23-24 whole kernels) almonds = 7.7 mg- ¼ cup hulled dry-roasted sunflower seeds = 6.8 mg- 2 tablespoons raw (untoasted) wheat germ = 5 mg- 1 medium orange bell pepper = 4.3 mg- 1 oz hazelnuts (20-21 kernels) = 4.3 mg- 2 tablespoons peanut butter = 3.2 mg- 1 cup blueberries = 2.8 mg
Gamma Gamma TocopherolTocopherol• Best sources
– Perilla seed– Pistachios– Pecans– Walnuts– Pumpkin seeds– Pine nuts– Cashews– Peanuts
TocotrienolsTocotrienols
• Alpha, beta, gamma, deltaα-tocotrienol is a better radical scavenger than α-tocopherol– 4 to 33x more efficient scavengers of peroxyl radicals
in a model (lab) system
• Heat ↓ levels of tocotrienols, tocopherols– Tocotrienols less stable under thermal oxidation
TocotrienolsTocotrienols• Anti-cancer properties
– Move readily within cell membranes– Recycles faster than α-tocopherol– Anti-oxidant– Free radical scavenger
↓ DNA damage↓ Tumor formation↓ Cell damage from carcinogens↑ Programmed cell death↓ Cancer cell proliferation
– ? Role in breast cancer prevention– May enhance the effect of tamoxifen– In all cultures effective against both estrogen receptor + and
estrogen receptor negative breast cancer
TocotrienolsTocotrienols• Cardiovascular health
– Up to 75% of hypercholesterolemic individuals respond to tocotrienols
• Most effective when combined with “Healthstyling”↓ TC, LDL-C↓ Apo-B↓ Thromboxanes affect on blood clotting
– A statin-like effect• Role for CoQ10
– Inhibitor of cholesterol synthesis– In humans may ↓ TC, LDL-C, apolipoprotein B, and
triglycerides– May ↑ HDL-C, apolipoprotein A1 – Cholesterol lowering ability of tocotrienols
• Beta < alpha < gamma < delta
αα --tocotrienoltocotrienol (mg/100g)(mg/100g)
8.5Wheat germ oil
21.4Wheat bran oil29.8Rice bran oil
22.4Palm oil
9.2Grapeseed oil
5.4Corn oil55.8Barley oil
αα --tocotrienoltocotrienol (mg/100g)(mg/100g)Whole Grains
0.3Wheat germ1.3Wheat bran0.3Wheat1.5Rye0.9Rice2.2Oat bran2.0OatsTrMillet0.4CornTrBuckwheat2.0BarleyTrAmaranth
αα --tocotrienoltocotrienol (mg/100g)(mg/100g)0.1Tuna
Fruits
0.1Plums0.3Pears15.4Black olive0.1Grape0.1Cranberry0.1Bing cherryTrBlueberry0.1Dried apricots
0.5Pistachio1.84Macadamia
Nuts
Vegetables
0.2Almond
0.1Sweet potato
αα --tocotrienol (mg/100g)tocotrienol (mg/100g)
BlueberriesBlueberries• Otherwise known as “brainberries”• Most exciting report: animal studies show actual reversal of brain
deterioration• Lower the risk of cardiovascular disease and cancer• The best chance to move, think like a kid as you “mature”↓ Exercise associated oxidativestress
• Anti-inflammatory• Our vascular system loves berries• May protect CNS against space travel
radiation exposure• May mimic caloric restriction• SPF Nutrients• TRY TO EAT 1 to 2 cups daily
Blueberries ContainBlueberries Contain
• Riboflavin• Niacin• Phytoestrogens• Low calories• Resveratrol
• Salicylic acid• Carotenoids• Fiber• Folate• Vitamin C
• Manganese• Magnesium• Iron
• Polyphenols(anthocyanins, ellagic acid,quercetin, catechins)
• Vitamin E• Potassium
• A synergy of multiple nutrients & phytonutrients
Blueberry SidekicksBlueberry Sidekicks
• Purple grapes
• Boysenberries
• Strawberries
• Blackberries
• Pomegranates
• Cranberries
• Raspberries
• Currents
• Cherries
• Chokeberries
• Wolfberries
PolyphenolsPolyphenols• Daily goal from foods is not yet known
Whole Foods– Berries – Dates and figs– Prunes– Kale, spinach– Parsley, dried parsley– Apples with skin– Citrus– Grapes– Cherries
PolyphenolsPolyphenols• A great 21st century phytonutrient• Multiple functions
– Anti-oxidant – Anti-platelet– Anti-mutagenic – Synergy– Anti-inflammatory – Phytoestrogen– Cell signaling – Vasodilators– Metal chelation – Nutrigenomics
• Intake/d• Bioavailability• Safety • Cancer, CVD, neuro-degenerative disorders
PolyphenolsPolyphenolsJams• Trader Joe’s Organic Blueberry Fruit Spread • Knott’s Pure Boysenberry Preserves• Trader Joe’s Organic Blackberry Fruit Spread
Beverages• Green, black, oolong tea• Soymilk• 100 percent fruit juices (berry, pomegranate, Concord
grape, cherry, apple, citrus, prune)• Top 3 100 percent fruit juices:
- Odwalla C Monster- Trader Joe’s 100 percent Unfiltered Concord Grape Juice- R.W. Knudsen 100 percent Pomegranate Juice
PolyphenolsPolyphenols
61100% apple juice13727% cranberry juice cocktail
345L&A Black Cherry Juice
425R.W.Knudsen Just Blueberry
587R.W.Knudsen 100% Cranberry Juice
639R.W.Knudsen 100% Pomegranate Juice
670Trader Joe’s 100% Unfiltered Concord Grape Juice
845Odwalla C Monster
Mg of polyphenolsper 8 oz serving
Juices
* Superfoods Rx: Fourteen Foods That Will Change Your Life
PolyphenolsPolyphenols
60Welch’s Concord Grape Jam
100Knott’s Bing Cherry Pure Preserves
100Sorrell Ridge Wild Blueberry Spreadable Fruit
120Trader Joe’s Organic Morello Cherry Fruit Spread
120Trader Joe’s Organic Strawberry Fruit Spread
280Trader Joe’s Organic Blackberry Fruit Spread300Knott’s Pure Boysenberry Preserves400Trader Joe’s Organic Blueberry Fruit Spread
Mg of polyphenolsper 20 g—a trace over 1 Tablespoon
Jams
PolyphenolPolyphenol Content of Content of 40g40g’’s Dark Chocolates Dark Chocolate
739mg• Hershey’s Special Dark Mildly Sweet Chocolate
765mg• Cadbury Royal Dark Indulgent Dark Chocolate
811mg• Endangered Species Chocolate Company Wolf Bar
811mg• Dove Silky Dark Chocolate
955mg• Newman’s Own Sweet Dark Dark Chocolate
* Superfoods Health Style: Proven Strageties for Lifelong Health
PomegranatesPomegranates• ¼ cup ↓ LDL-C oxidation
↓ Blood pressure• 100% juice best
↓ Growth rate of prostate cancer • May play a role in preventing skin, lung, colon and breast
cancer↑ Dermal collagen↑ Carotid artery blood flow / ↓ carotid artery atherosclerotic plaques↑ Serum antioxidant status
• Sidekick: plums• 4-8 oz of 100% juice multiple times weekly & unlimited
seeds