Sunday, October 4, 2020

so, it probably makes more sense to properly understand choline, first. is this fat soluble or water soluble?

supposedly, it's both - but your body either stores excess choline in your liver or in the membranes of cells, which can be converted back into usable choline afterwards. your body does not appear to excrete excess choline.

The most common sources of choline in foods are the fat-soluble phospholipids phosphatidylcholine and sphingomyelin as well as the water-soluble compounds phosphocholine, glycerolphosphocholine, and free choline [1]. When these choline-containing compounds are ingested, pancreatic and mucosal enzymes liberate free choline from about half of the fat-soluble forms and some water-soluble forms [5]. Free choline, phosphocholine, and glycerophosphocholine are absorbed in the small intestine, enter the portal circulation, and are stored in the liver, where they are subsequently phosphorylated and distributed throughout the body to make cell membranes [1-3]. The remaining fat-soluble phospholipids (phosphatidylcholine and sphingomyelin) are absorbed intact, incorporated into chylomicrons, and secreted into the lymphatic circulation, where they are distributed to tissues and other organs, including the brain and placenta [1,6].

Plasma choline concentration varies in response to diet and is found in the water-soluble fraction as free choline (Buchman et al., 1993; Burt et al., 1980; Chawla et al., 1989; Sheard et al., 1986; Zeisel et al., 1991). It decreases approximately 30 percent in subjects fed a choline-deficient diet for 3 weeks (Zeisel et al., 1991). Plasma choline concentration can increase twofold after a meal high in choline content and three- or fourfold after a supplemental choline dose (Zeisel et al., 1980b). Fasting plasma choline concentrations vary from 7 to 20 μmol/L, with most subjects having concentrations of 10 μmol/L. The disadvantage of using plasma choline as a functional indicator is that these concentrations do not appear to decline below approximately 50 percent of normal, even when subjects fast for more than 1 week (Savendahl et al., 1997). Perhaps this is because membrane phospholipids, which are a large storage pool for choline, are hydrolyzed to maintain plasma choline concentration above this minimal level. Fasting plasma phosphatidylcholine concentrations (mostly as part of plasma lipoproteins) are approximately 1 to 1.5 mmol/L (Aquilonius et al., 1975; Zeisel et al., 1980b, 1991). Plasma phosphatidylcholine concentration also decreases in choline deficiency (Zeisel et al., 1991) but is also influenced by factors that change plasma lipoprotein levels.

Even at choline doses of 2–8 g, little choline is excreted into urine in humans. Excretion happens via transporters that occur within kidneys (see transport). Trimethylglycine is demethylated in the liver and kidneys to dimethylglycine (tetrahydrofolate receives one of the methyl groups). Methylglycine forms, is excreted into urine, or is demethylated to glycine.

so, your liver is in charge of this, and it wants to store as much of it as it can. i'm going to treat it as fat soluble, then, and only require 30%/meal, with a total intake of 120%. the chart has been updated to reflect this change.

there is apparently an upper limit on safe choline consumption that is over 600% of the rdi. not enough choline is terrible for your brain; too much choline can be bad for your heart. this would not appear to be a serious concern in a mostly vegetarian diet, but do be careful with supplements

so, i've penciled in estimates for the choline content of nutritional yeast and vector cereal using the following logic...

nutritional yeast
unfortunately, the email i got from bulk barn did not specify the amount of choline in it's product. however, the following jpeg may turn out to be useful for a number of things:


these components are not added to the deactivated yeast, they are within the fungus itself. so, it stands to reason that the amount in my brand should be roughly comparable. how much is that?

well, their "serving size" is sort of crazy, and likely to result in a niacin flush - it's 20 g. i'm only taking around 2-3. so, i've divided that by 10, as a lowball.

8.2/550 = 1.5%.

so, that item is added to the chart - it's an estimate, and hopefully a lowball.

i've also added in the amount of inositol at 10 mg.

while the bulk barn does not seem to keep track of biotin or b5 contents, it would appear that there is also some in the yeast itself, as neither is in the ingredients list of this other product, yet both show up in their more exhaustive nutritional data:


dividing out provides values of 30% for b7 and 1.5% for b5. these are also entered in the chart. as it turns out, that puts b7 for the pasta bowl into the orange and takes me over 300% total, daily.

vector cereal
kelloggs was pretty excellent about providing nutritional data for this product, but the one thing they missed was choline, which is a little bit frustrating because a perusal through the list of ingredients suggests that there should be a fair amount in there. 

this is the ingredients list, from top to bottom:

rice - 2-9 mg / 100g  [c]
whole grain wheat - 31 mg per 100 g [b] 
roasted soybeans - 214 mg per cup [a] (roughly 200 g, so roughly 107 mg/100g)
whole grain oats - ~2 mg /100g  [d]
soy protein - 86 mg / 100g   [c]


there's about 33 g of complex carbohydrates per 55 g serving. if that is 30% rice, 25% whole grain wheat, 20% roasted soybeans, 15% whole grain oats and 7.5% soy protein (with the remaining being the rice flour and other things further down the list),

6*(33*.30)/100 + 31*(33*.25)/100 + 107*(33*.20)/100 + 2*(33*.15)/100 + 86*(33*.075)/100 = 12.441 mg.

12.441/550 = 2.25%.

is that right? it's lower than i hoped for, but i'm going to plug it in as 2% and wait for a response from kelloggs. there's going to be a little in there, at least.
  
some additional changes to the raison d'etre line have also been inserted.

looking forward, shittake mushrooms seem like a good add to the pasta bowl, as they are high in both b5 and choline. with the lower per meal requirement, that now becomes a feasible and useful addition.

now, how do i finish this up with the b5? my avocados look like they may be ready, so why i don't try that out, and determine if i think it makes sense to double them...

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
(08:00)		 pasta salad bowl
(00:00)		 fried eggs
(16:00)		 coffee
ban
ana
2*8"
2*
136 g		 straw
ber
ies
5-6
75 g		 avo
cado
1
100 g		 kiwi
1
75 g		 soy
milk
250 ml		 cher
ry
ice
cream
200 ml		 nut.
yeast
 1
small
tsp
2
g		 fort
cer
eal
55 g		 grd
flax
seed
1
tbsp		 sum red
pep
per
3"x4"
175 g		 dur
um
wht
fet
100 g
+
h20		 med
ched
chse
60 g		 carrot
8"
72 g		 hulled
hemp
seed
10 g		 yog
dress
or
canola
oil
caesar
(for e)		 nut.
yeast
1
small
tsp
2
g		 sum fried
eggs
2*70g		 med
ched
cheese
30 g		 marg.
2 tbsp		 whole
wheat
bread
with
germ
+
flax  
(1
slice)
(37 g)		 meat
rep.
??		 juice
type
250
ml		 sum brew
coffee
700
ml		 soy
choc
100
ml		 sum total
raison 
d'etre		 b9
b5

 c
b9		 b3,5,9
o-6
k		 c
b9
k		 a
d
bs		 sat fat
a

 bs a
bs
e		 o-3
vit c
vit a
vit e		 b vit  vit a
fat
b12		 vit a 6:3 rat taste
6:3 rat		 b vit
vit a
chol
b vit		 vit a
fat
b12		 vit a
vit d
vit e		 6:3 rat - -
caf
 feine

a
(fat sol)		 4 0 3 1 10 13 0 15 0 46
r:38
c:8		 103 1  30 241 0 - 0 375
r:30
c:345		 21 15 10 0 - - 46
r:46
c:0		 0 4
 4
r:4
c:0		 471
r:118
c:353
b1
thiamin		 6 2 4 1 8 5 103 20 8 157 6 84 1 3 11 - 103208 6 .5 0 10.5 - - 17 8 3 11 393
b2 [g, j]
riboflavin		 12 1 8 1 25 10 96 24 1 178 8 41 13 2 2 - 96 162 42 6.5 0 3 - - 51.5 32 10 42 433.5
b3
niacin		 10 2 9 1 10 1 43 36 1 113
n:24
f:89		 8 66 0 4 6 - 43 127
n:18
f:109		 1 0 0 6.5 - - 7.5
n:1
f:6.5		 8 4 12
n:8
f:4		 259.5
n:51
f:208.5
b4*
adenine
(mg)		 3.26 0.375 - 0.3 19.3 0.9735 - - - - 27.825 4 - - - - - - 3.36 - 0 4.27 - - - - - - -
b5
pantothenic
acid		 10 2 14 1 15 5 1.5 19 1 68.5 5 8.5 2.5 2 1 - 1.5 20.5 21 1 0 5 - - 27 20 4 24 140
b6
pyridoxine		 50 2 13 2 6 1 88 25 2 189 24 7 2.5 5 3.5
88 130 12 1 0 3.5 - - 16.5 0 2 2 337.5
b7 [h]
biotin
(rdi:
35 mcg)		 20 2.5 - ? 30 1 30 86 - 169.5 16.5 1 3 12 8 - 30 70.5 65 1.5 13 3 - - 82.5 ? 12 12 334.5
b8*
inositol
(mg)
(myo
or
lipid)		 20 10 - 102 25 5 10 - - 172 99.75 70.27 - - - - 10 - 6.3 - 16  50 - - - - - - -
b9
[m, b11, r]
folic acid		 14 4.5 20 6 6 1 23 34 2 110.5 19 71 3 3 3 - 23 122 18 1.5 0 5 - - 24.5 4 2 6 263
b10*
pABA		 ~0 ~0 - ~0 >0 ~0 - - - 0 0 - - - - - - - - - - - - - - - - - -
b12 [t]
(cyano)
cobalamin		 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 20+ 125 133.5 33 4 0 0 - - 37 0 20 20 385.5
b13*
orotic acid
(mg)		 ~0 ~0 - ~0 ~0 20 - - - 20 - - - - - - - - - - - - - - - - - - -
b14*
taurine
(mg)		 ~0 ~0 - ~0 ~0 2 - - - 2 - - - - - - - - - - - - - - - - - - -
b15*
pangamic
acid		 ~0 ~0 - ~0 0? ~0 - - - 0 - - - - - - - - - - - - - - - - - - -
b16*
choline		 4 1 2.5 1 11 5 1.5 2 1 29 2 2.5 2 1 - - 1.5 9 68 1 0 2 - - 71 3 4.5 7.5 116.5
b20* [aka I]
l-carnitine		 ~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c 40 74 17 117 4 0 0 25 ~0 277 350 0 0 7 0 - 0 357 0 0 0 0 - 100+ 100+ 0 0 0 734+
d
(fat sol)		 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 20+ 0 2 12 1 30 0 - - 43 0 18 18 114
e
(fat sol)		 2 1.5 10 10 0 2 0 36 0 61.5 13 1 1 2 7 30+ 0 24 9 .5 20 1.5 - 30+ 31 0 0 0 116.5
f1*
linoleic
acid
omega-6
(g)		 0.1252 0.09 1.689 0.187 1.5 .300 0 1.2 .414 5.5052 .0738 .540 .3462 .0828 2.87  - 0 3.9128 3.23 .1731 1.5 .5 - - 5.4031 ~0 .8 .8 15.62
f2*
alpha
linolenic
acid
omega-3
(g)		 0.0734 0.065 .110 0.0319 0.2 .200 0 0.2 1.597 2.4773.041 .024 .219 .0014 .93 - 0 1.2154 .228 .1095 .5 .75 - - 1.5875 ~0 .12 .12 5.40
f1:f2
ratio		 - - - - - - - - - 2.222- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 2.89
k
(fat sol)		 2 1 26 38 5 0 0 - - 72 10 1 1 12 0 - 0 24 9 .5 10 .5 - - 20 0 2 2 145
q1*
coenzyme
q10 (mg)		 0.272 0.075 - 0.0375 .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 + 300% of convertible, total daily. 30% + pre-formed per meal.
- choline: 30% + per meal, 120% total
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: should not exceed 100%/meal 

water soluble (bs & c):
- 300+% total w/ 100% for each meal

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:
- so nice vanilla soy milk
- 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

- irrestibles brand olive canola oil
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese

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

diet options:

daily:


2) pasta salad bowl:
- 100 g cooked pasta
- one large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- 10 g hulled hemp seeds
- yogurt dressing or canola oil caesar dressing
- 1 tsp nutritional yeast
- glass of pasta water 
+
- tomatoes
- flax seeds (ground!) (probably not) 
- spirulina 
- tahini  
- macademia nuts 
- croutons
- tomato powder 
- caesar dressing (very little b1, 35% e?, some a)
- one tbsp of imitation bacon bits (isoflavones, maybe_
- 5 g chopped crickets [5 crickets]  [b12]
- indoor farmed fish? <----b5, b12
- shittake mushrooms <------b5
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e) 
- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find
- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)
- carrot juice (1 cup) (18% b1, 8% b2
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- cranberry juice (unsweetened. need added c, has e)
- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)


==========

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?)

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: