Tuesday, October 20, 2020

i should start by taking a mild step back.

i was initially interested in understanding the relationship of choline & betaine to the b15/b16 complex and came across the information on homocysteine metabolism, which seems to be fairly standard. but, if you keep reading through the lpi article (https://lpi.oregonstate.edu/mic/other-nutrients/choline), it points out that your body would rather use folate for this reaction and only resorts to choline when it has to. so, it concludes that increasing dietary betaine doesn't seem to be connected with lower risks of heart disease, despite lower levels of homocysteine being connected with it. for that reason, if you're concerned about heart disease, you're better off with folate than with choline - and i have less reason to concern myself with wasting my choline on homocysteine metabolism, given that i'm sure i'm getting enough folate.

(in fact, there's some evidence that high levels of choline are bad rather than good for your heart, albeit weak evidence that has been somewhat contradictory in totality - it's more that red meat, rather than choline, is bad for your heart. i'd like to see a direct study between eggs and steak on that point.)

i'll remind you again that i'm actually mostly concerned about acetylcholine and not about my heart. i mean, within reason; i get sufficient exercise, and that's far more important than watching your diet. but, the point i'm making is that if i wanted to set the rdi of betaine at 550 mg under the hopes that i'd avoid using it in this specific reaction, my more than sufficient folate & b12 intakes suggest that this isn't such a great argument.

but, i need to put this into proper context - i'm talking about eating a couple of eggs a day in an otherwise vegetarian diet, not a high choline diet full of dense red meat. choline is an essential nutrient in omnivores, and if you don't get enough of it you become retarded (and your liver stops working, and you might be at risk for a neuro-degenerative disorder, too); that doesn't mean you should survive on steak, it just means you need to make sure you're getting a sufficient amount. don't confuse arguments against high choline intake as arguments against sufficient choline intake, that would be very stupid of you. you can overdose on water and oxygen and glucose, too - choline is not unique, in this way. the goldilocks principle is the correct one.

so, yes - you'd be right to point out that i don't want to have 1000x the rdi of choline like i have for some of these other vitamins. but, i do want it in the 120-200% range to ensure that i'm not deficient, and that's about where i'm going to end up, in the end. we'll do choline next, and i'll point out that the upper limit is over 600% of the rdi, and i'm getting around 150%, that being the difference between a healthy intake of animal protein and an unhealthy one.

to get back to betaine, how much is a reasonable amount, then?

well, the lpi article also points out that betaine almost seems to balance choline in blood plasma, and that's maybe a better reason to try to match it one-by-one, but i fully admit i may be reading into that too much. further, if i'm not generating betaine from choline at all then that's another reason to make sure i'm getting enough betaine, independently, for things like cell membranes, which is another way your body uses it - including in the brain, it turns out:

there's also some suggestion that high betaine serum concentrations may lead to lower obesity levels, which goes back to the russian studies about dmg boosting metabolism:

if there's no ear or rdi, the average intake is around 200 mg/day:

....but, if it's known that most people are deficient in choline, of what use is average intake for betaine?

a better question to ask is probably related to how much i can actively absorb, and this study suggests that i'm going to uptake it very quickly and metabolize it to dmg at levels that are much, much higher than i'm looking at; at my weight, which fluctuates a little like most people, my body would likely ravage dietary amounts of 2.5-3.5 grams, and not per day, but per meal.

i'm starting to understand were the fda was coming at this from, then. this seems less like a vitamin and more like a drug.  

what is an upper limit, then?

The authors concluded that betaine is safe at a daily intake of 9-15 g (average of 12 g).

this study by the european regulators is far more comprehensive, and concludes that an amount of 60 mg/kg (3-4 g/day) is safe, and then cuts it down by a factor of ten, to be safe, to get to 400 mg as an upper limit. i'm tempted to aim for that.

however, i'm going to stick with the choline doubling for now, although i suspect i can actually do better than that, and i'm going to make an effort to get betaine intake up relatively high, even as i'm a bit more careful with choline. the thing about betaine is that it pairs well with fibre, which i'm going to need to deal with in the end.

so, i'm going to put this aside for a bit, and deal with it on a last pass. but, i'm looking at adding higher quality wheat fibre to the breakfast bowl, a beet/day to the pasta bowl and some other answer for the eggs.

for now, i'm going to finally get the data in and jump to choline.

data is from the usda (a) or from here:
or here:

nectarine - 0.258 mg (a)
banana -  =  0.136 mg (a)
strawberry - 0.2*1.5 = 0.3 mg (a)
avocado -  1.05 mg (a)
kiwi - .5*.75  = .375 mg (d)
soy milk - 2.56*.8 =  2.048 mg (conversion factor: 250 ml = 256 g) (d)
ice cream - 1.1*.94  = 1.034 mg (b)
cereal - 55*((732+915)/2)/1000 = 45.2925 (c) <---average of range
*yeast - 0  (c)
flax seed - .217 mg (a)
==================
.258 + .136 + .3 + 1.05 + .375 + 2.048 + 1.034 + 45.2925 + .217 = 50.7105 mg

*i can't find direct data, but this is from the research gate hosted article:
Very high betaine losses (>90%) were observed after baking betaine-enriched bread [31]. It was assumed that this loss could be partly due to betaine consumption by baker’s yeast throughout dough fermentation since yeast can use betaine as a source of nitrogen.

so, i'm going to assume that yeast is a poor source of betaine, due to that.

=======
then, i've got about 51 mg in the fruit bowl, and what i'm going to say is that i should be getting more betaine from the cereal than i've penciled in, and that i'm not is due to the absence of the full wheat particle in the processing. the reason i picked that cereal is that it's higher in fortification, but that comes with some processing and i may want to supplement it with a higher source of fibre. as i'm almost done with this, i'm going to put it aside for a minute, and fill in the remaining data before i decide to make the likely substitution of:

(1) reducing the amount of vector to 66% or lower
(2) introducing a small amount of wheat bran into the diet, to balance out the value of the vector.

basically, that's something they should do anyways, but they don't - the superior product would be vector + bran flakes, so i'll need to create it myself.

for now, i'll have to deal with the reduced amount, which is:

50.7105/550 = 0.09220090909 ~ 9%

red peppers - .1*2 = 0.2 mg (a)
pasta - 188*.55 = 103.4 (c)
cheese - .7*.6 =  .42 mg (a)
carrots - .4*1.1 =  .44 mg (a)
hemp - 
yeast - 0
==================
.2 + 103.4 + .42 + .44 = 104.46

104.46/550 = 0.18992727272 ---> 19%. so, that's in the orange, and i can get in the green by adding a beet per day. note that betaine is named after beets.

eggs - .138*3 =  .414 mg (a)
cheese - .7*.3 =  .21 mg (a)
margarine - 0.1*.1 = .01 mg (d)
bread - 201.41*.37 = 74.5217 (b)
yeast - 0
===================
.414 + .21 + .01 + 74.5217 = 75.1557 mg

75.1557/550 = 0.13664672727 ---> 13.5%

i'm not sure what the best answer with this meal is yet, but it may lie in the meat supplements.

coffee:
.1*7 = .7 mg (d)
soy milk - .8 (d)
=====================
1.5 mg

1.5/550 --->0

overall: 9 + 19 + 13.5 = 41.5%

that's about 230 mg, which is on the low end of average intake. it's not terrible, but i want to do better than that. so, stay tuned on this.

choline is next, finally.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

fruit bowl
(12:00)		 pasta salad bowl
(20:00)		 fried eggs
(4:00)		 coffee
nec
tar
ine
1
129
g		 ban
ana
1
136
g		 str
awb
err
ies
5-6
150
g		 avo
cdo
2*
75
g		 kiwi
1
75
g		 van
soy
milk
250
ml		 che
rry
ice
crm
200
ml		 nut
yst
1
med
tsp
3
g		 fort
crl
55
g		 grd
flax
seed
1
tbsp
7
g		 sum red
pep
per
1
200
g		 dur
um
wht
fet
55
g
+
h20		 med
chd
chs
60
g		 car
rot
1
110
g		 hull
hemp
seed
1
tbsp
10 g		 yog
urt
 nut
yst
1
med
tsp
3
g		 sum frd
egg
2*
70
g		 med
chd
chs
30
g		 marg
2
tsp
10
g		 whl
wht
brd
w/
grm
+
flax
1 s
37
g		 nut
yst
1
sml
tsp
2
g		 jce
typ
grp
frt
250
ml		 sum brw
cof
fee
700
ml		 chc
soy
mlk
100
ml		 sum total
raison
d'etre		 b5,8 b5
b16		 b5
b16
c		 b3,4
b5,7
b8,9
f1,k		 b5,8
c
k		 a,d
b3,4
b5,7
b12		 a
b5
b12
b13		 b1,2
b3,4
b5,6
b7,9
b12		 a,e
b3,5
b7,9		 o-3
b16		 b3,4
b9
c		 b3,9 a
b12
b13		 a
b3,9		 b3
o-3		 b13 b1,2
b3,4
b6,9
b12
a
b2,7
b12		 a
b12
b13		 d
 o-3 b2,7
b12		 c
caf
fei
ne
a
(fat sol)
(900 μg rae)		 21.9
μg		 4.08
μg		 1.5
μg		 10.5
μg		 3
μg		 10
%		 13
%		 0 15
%		 0 42.5
r:38
c:4.5		 314
μg		 ~
1.15
μg		 30
%		 918.5
μg		 0 - 0 167
r:30
c:137		 r:29
%
c:6.9
μg		 15
%		 10
%		 0 0 - 55
r:54
c:1		 0 4
%
 4
r:4
c:0		 268.5
r:126
c:142.5
b1
thiamin
(1.2 mg)		 .044
mg		 .042
mg		 .036
mg		 0.1
mg		 .02025
mg		 8
%		 .0528
mg		 ~
155
%		 20
%		 .115
mg		 217
u:34		 .108
mg		 ~
46
%		 .0174
mg		 .0726
mg		 .1275
mg		 - ~
155
%		 228
u:27		 0.06
mg		 .0087
mg		 0 10.5
%		 ~
103
%		 - 119
u: 5.5		 0.1
mg		 3
%		 11
u:8		 575
b2 [g, j]
riboflavin
(1.3 mg)		 .035
mg		 .099
mg		 .033
mg		 .195
mg		 .01875
mg		 25
%		 .253
mg		 ~
144
%		 24
%		 .011
mg		 242.5
u:49.5		 .17
mg		 ~
22.5
%		 .2568
mg		 .0638
mg		 .0285
mg		 - ~
144
%		 206.5
u:40		 .684
mg		 .1284
mg		 0 3
%		 ~
96
%		 - 161.5
u:62.5		 .54
mg		 10
%		 51.5
u:41.5		 662
b3
niacin
(16 mg)		 1.45
mg		 .904
mg		 .579
mg		 2.61
mg		 .25575
mg		 10
%		 .1276
mg		 ~
65
%		 36
%		 .216
mg		 149
n:38
f:111
 1.958
mg		 ~
36
%		 .0354
mg		 1.0813
mg		 0.92
mg		 - ~
65
%		 126
n:25
f:101		 .114
mg		 .0177
mg		 0 6.5
%		 ~
43
%		 - 50.5
n:1
f:49.5		 1.36
mg		 4
%		 12.5
n:8.5
f:4		 338
n:72.5
f:265.5
b4*
adenine
(75 mg)		 ? 1.632
mg		 0.75
mg		 15.9
mg		 ~
.339
mg		 19.25
mg		 .9735
mg		 49.38
mg		 ? ? 117.5 31.8
mg		 2.2
mg		 4.92
mg		 0.77
mg		 ? - 49.38
mg		 119 2.24
mg		 2.46
mg		 0 4.514
mg		 32.92
mg		 - 56
 ? 7.7
mg		 10 302.5
b5
pantothenic
acid
(5 mg)		 .239
mg		 .454
mg		 .1875
mg		 2.08
mg		 .13725
mg		 15
%		 .6391
mg		 2.25
%		 19
%		 .069
mg		 112
u:76		 .634
mg		 .23705
mg		 .246
mg		 .3003
mg		 .056
mg		 2.25
%		 31
u:29		 2.292
mg		 0.123
mg		 0 5
%		 1.5
%		 - 54.5
u:48		 1.808
mg		 6
%		 42
u:36		 239.5
b6
pyridoxine
(1.7 mg)		 .032
mg		 .499
mg		 .0705
mg		 .386
mg		 .04725
mg		 6
%		 .0528
mg		 ~
133
%		 25
%		 .033
mg		 230
u:66		 .582
mg		 .0781
mg		 .0396
mg		 .1518
mg		 .06
mg
~
133
%		 186.5
u:53.5		 .255
mg		 .0198
mg		 0 3.5
%		 ~
88
%		 - 107.5
u:16		~
0		 2
%		 2 526
b7 [h]
biotin
(35 μg)		 ? ~
3.212
μg		 ~
1.646
μg		 5.4
μg		 ? ~
10.069
μg		 2.86
μg		 45
%		 86
%		 2.52
μg		 204
u:73		 6.6
μg		 .22
μg		 1.038
μg		 5.5
μg		 2.73
μg		 - 45
%		 91
u:46		 ~
58.33
μg		 .519
μg		 4.5474
μg		 3
%		 30
%		 - 214
u:181		0 ~
11
%		 11

 520
b8*
inositol
(myo
or
lipid)
(1000 mg)		 152.22
mg		 0
mg		 19.5
mg		 69
mg		 102
mg		 20.09
mg		 9.9
mg		 14.85
mg		 2.75
mg		 13.65
mg		 40 114
mg		 ~
41.23
mg		 5.4
mg		 13.2
mg		 - 14.85
mg		 19 12.6
mg		 2.7
mg		 ~
16
mg		 52.54
mg		 9.9
mg		 - 9 - - ~
0		 68
b9
[m, b11, r]
folic acid
(400 μg dfe)		 6.45
μg		 27.2
μg
 36
μg		 122
μg		 18.75
μg		 n:6
f:0
%		 5.5
μg
 ~
35.5
%		 34
%		 6.09
μg		 131
n:61.5
f:69.5		 92
μg		 ~
39
%		 16.2
μg		 20.9
μg		 1.1
μg		 - ~
35.5
%		 107
n:32.5
f:74.5		 70.5
μg		 18.1
μg		 0 5
%		 ~
23.5
%		 - 48
n:24.5
f:23.5		 3.5
%		 2.5
%		 6
n:6
f:0		 292
n:124.5
f:167.5
b12 [t]
(cyano)
cobalamin
(2.4 μg) 		 0 0 0 0 0 50
%		 .858
μg		 187.5
%		0 0 273
n:35.5
f:237.5		 0 0 .66
μg		 0 0 - 187.5
%		 215
n:27.5
f:187.5		 1.338
μg		 .33
μg		 0 0 125
%		 - 194.5
n:69.5
f:125		 0 20
%		 20
n:0
f:20		 702.5
n:132.5
f:570
b13*
orotic
acid
(10 mg)		 - - - - - - ~
17
mg		 - - - 170- - ~
37
mg		 - - > - 370 - ~
18
mg		 - - - - 180 - - - 720
b14*
taurine
(100 mg)		 0 0 0 0 0 - 2.09
mg		 0 0 - 6.5 0 0 0 0 - ~
5
mg		 0 - 0 0 >0 0 0 0 - 0 >0 - -
b15*
betaine
(550 mg)		 .258
mg		 .136
mg		 .3
mg		 1.05
mg		 .375
mg		 2.048
mg		 1.034
mg		 0 ~
45.293
mg		 .217
mg		 9 .2
mg		 103.4
mg		 .42
mg		 .44
mg		 - - 0 19 .414
mg		 .21
mg		 .01
mg		 ~
74.522
mg		 0 - 13.5 .7
mg		 .8
mg		 0 41.5
b16*
choline
(fat sol)
(550 mg)		 8
mg		 4 1 4 1 11 5 1.5 1 1 29.5 2 2.5 2 1 - - 1.5 9 68 1 0 2 1.5 - 73.5 3 4.5 7.5 119.5
b20* [aka I]
l-carnitine
(25 mg)		 - ~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c
(90 mg)		 6.97 mg 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 0 0 0 736+
d
(fat sol)
(15 μg)		 - 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 - 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)		 .993 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 - 0 24 9 .5 20 1.5 0 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(17 mg)		 - .1086 .09 2.534 .187 1.5 .300 0 1.2 .414 6.3336 .0738 .540 .3462 .0828 2.87 - 0 3.9128 3.23 .1731 1.5 .5 0 - 5.4031 ~0 .8 .8 16.45
f2*
alpha
linolenic
acid
omega-3
(g)
(1.6 mg)		 - .0638 .065 .165 .0319 .2 .200 0 .2 1.597 2.5227 .041 .024 .219 .0014 .93 - 0 1.2154 .228 .1095 .5 .75 0- 1.5875 ~0 .12 .12 5.45
f1:f2
ratio		 - - - - - - - - - - 2.51- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 3.02
k
(fat sol)
(138 μg)		 2.84 2 1 39 38 5 0 0 - - 85 10 1 1 12 0 - 0 24 9 .5 10 .5 0 - 20 0 2 2 131
q1*
coenzyme
q10 (mg)
(30 mg)		 - .272 .075 - .0375 .625 .0308 - - - - - - - - - - - - - - - - - - - - - - -
q2*
pyrrolo
quinoline
 quinone
(mu-g)		 - 3.536 - - 2.025 .063 .2101 - - - - - - - - - - - - - - - - - - - - - - -
s*
salicylic
acid
(mg)		 - ~0 ~1 - ~
0.375		 ~0 ~0 - - - - - - - - - - - - - - - - - - - - - - -
- - - -- - - - - - - - - - - - - - - - - - - - - - - - - -

* not really.

complete requirements

fat soluble:
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):
- 300+% total w/ 100% for each meal
- b1 (thiamin): 125% w/ each meal
- b2 (riboflavin): 131% w/ each meal
- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.
- *b4 (adenine): 75 mg w/ each meal
- b5 (pantothenic acid): 110% w/ each meal
- b6 (pyridoxine complex): 118% w/ each meal
- b7 (biotin): 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.
- *b13 (orotic acid): 10 mg w/ each meal
- *b14 (taurine): 30 mg w/ each meal, 120 mg total
- *b15 (betaine): 165 mg w/ each meal, 660 mg total
- *b16 (choline): 30% + per meal, 120% total
- *b20 (l-carnitine):

incomplete requirements legend:
>300% without meeting 100%/meal
+75<=100% each meal    [=+200%<=300% total]
+50<=75% each meal   [=+100<=200% total] 
<=50% each meal    [<100% total]

specific brands used:
- natura vanilla soy milk (light)
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- vector cereal

- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast

- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast

- natura chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:

1) bran/fibre option for the fruit bowl will boost betaine a lot

 2 ) pasta salad bowl:
- yogurt is high in b5 and b8 and b12 and choline.
- beets good for betaine
- one tbsp of imitation bacon bits (isoflavones, maybe)
- lemon/lime (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt). b15/dmg.
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat () <----only choice, really

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- grapefruit juice is high in inositol
- cranberry juice (unsweetened. need added c, has e)
- tomato juice

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol
5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid
at
Location: