Other Nutrients and Phytochemicals
Choline and inositol are often associated with the B-complex vitamins. Tannins, oxalates, and phytates, while they do have some health benefits, are also apt to interfere with absorption of many of the major and trace minerals. Antioxidants and phytonutrients help neutralize free radicals which may build up after exercise, and may have many cancer-fighting properties to boot.
Part
of the neurotransmitter acetylchloline and helps improve memory. Structural
component of phospholipids in cell membranes. Lipotropic, very important in
controlling fat and cholesterol buildup in the body; facilitates the movement
of fats in the cells; helps regulate the kidneys, liver and gallbladder. May be
oxidized in the body to form betaine, important for cardiovascular health.
Deficiencies may result in cirrhosis and fatty degeneration of the liver,
hardening of the arteries, heart problems, high blood pressure, hemorrhaging
kidneys. Some choline is lost in
cooking and processing of foods.
The main food
source is lecithin. Milk, liver,
beef, eggs, wheat germ, peanuts and peanut butter, cauliflower, cabbage,
lentils, soy beans, brewer’s yeast are also good sources. Some choline is also
synthesized in body from the amino acid glycine.
Inositol
Functions: Cell
membrane structure, lipotropic which helps control fat buildup in body. May be
useful for treating panic disorder and depression.
Deficiencies:
Rare. Eczema, constipation, eye problems, hair loss, and elevations of
cholesterol. People with depression and panic disorder often have lower levels
of inositol in their bodies.
Interactions/interfering
factors: Diabetics and those with panic disorder may be at increased need.
Excessive amounts of caffeine can produce deficiency.
Food
sources: All sources of lecithin
(milk, liver, beef, eggs, soy beans), all major sources of phytic acid, unprocessed grains, citrus fruits (except
lemons), cantaloupe, brewer’s yeast, unrefined molasses, wheat germ, lima
beans, raisins, peanuts, cabbage, and some nuts.
Many phytonutrients, particularly polyphenols and
flavonoids, have antioxidant properties and may protect the body from a wide
range of diseases including cancer, cardiovascular disease, stroke, and
osteoporosis.
A
special type of lipid (also called phosphatidyl choline) which, as the
alternative name suggests, is a main source of choline. Best sources are milk,
liver, beef, eggs, and soybeans.
Tannins
Tannic acid and
tannins may reduce absorption of iron.
Some studies suggest tannins may play a role in cancer prevention. Sources:
Tea, coffee, bayberry, nuts, chamomile, St. John’s Wort
Oxalates
(Oxalic acid)
Oxalic acid may combine with calcium, iron, sodium, magnesium, or potassium to form salts known as
oxalates. These are not absorbed easily by the body, and excessive consumption
of foods high in oxalic acid may contribute to nutrient deficiencies and, in
those who are susceptible, kidney stones. Sources: Chocolate, cocoa, coffee,
most berries (especially strawberries and cranberries), most nuts (especially
peanuts), beans, bell peppers, black pepper, parsley, spinach, swiss chard,
summer squash, sweet potatoes, tea, buckwheat, star fruit, purslane, poppy
seeds, rhubarb, tea, plantains, ginger, garden sorrel, mustard greens,
soybeans, tomatillos, beets and beet greens, oats, pumpkin, cabbage, green
beans, mango, eggplant, tomatoes, lentils, and parsnips.
Phytates (Phytic acid)
Phytic acid is a source of the essential nutrient
inositol (which is formed when
bacteria in the intestinal tract act on phytic acid and break it down.) Phytic
acid can combine with minerals such as
zinc, calcium, iron to form phytates, making it difficult for the body to
absorb these minerals.
Sources: Bran, wholegrain cereals (corn, wheat, rice, oats), pulses (peas, beans, and lentils) and nuts. Grinding and baking of grains destroy phytic acid, particularly when bread is leavened.
Carotenoids: Key antioxidant,
also a source of pro-vitamin A
Lutein
and Zeaxanthin: Dark green vegetables (cooking makes the nutrients more
available)
Beta-carotene:
Carrots, pumpkin, squash, flesh of peaches, plums, and nectarines.
Lycopene:
Tomatoes, papaya, apricots, watermelon, red grapefruit
Flavanones:
Citrus fruits (mostly in the peel and white rind).
Isoflavones:
Chickpeas; soy beans and some soy products (more refined soy products contain
less isoflavones than whole soy beans).
Catechins:
Cocoa, chocolate, green tea, grapes, wine
Theaflavins:
Black tea (not green)
Procyanidins:
Grapes, blueberries, apples, nectarines, peaches
Anthocyanins:
(inhibit enzymes that destroy collagen). Peaches, plums, grapes.
Flavanols:
Quercetin:
Onions, tea, apples, grapes, cruciferous vegetables, chamomile, beer, cocoa, coffee,
flowers, fruits, grains, leafy vegetables, citrus peel, red wine, rose hips,
tangerine juice
Myrecetin:
Berries, fruits, most vegetables, ginger
Naringenin:
Grapefruit, orange, tarragon
Lignins:
Flax seed, strawberry seeds, whole grain cereals, broccoli
Indoles and Isocyanates: Cruciferous vegetables (broccoli, cabbage,
cauliflower, radish.)
