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Nutrition and Immunity 4

Randy Pendergrass LSN, CSCS, LMT [email protected]

Zonulin, regulation of tight junctions, and autoimmune diseases Ann. NY Acad. Science 2012 July; 1258(1): pp25-33 • Our discovery of zonulin, the only known physiologic modulator of intercellular TJ (tight junction) described so far, increased understanding of the intricate mechanisms that regulate the intestinal epithelial paracellular pathway and led us appreciate that its up-regulation in genetically susceptible individuals leads to autoimmune diseases. • Collectively, autoimmune diseases are highly prevalent in the U.S., affecting between 14.7 and 23.5 million people — up to 8 percent of the population • Stimuli that cause zonulin release in the gut - Among the several potential intestinal luminal stimuli that can trigger zonulin release, we identified small intestinal exposure to bacteria and gluten as the two more powerful triggers

Dietary

• Fats are usually determined healthy or unhealthy based on how they impact levels: total cholesterol, HDL, LDL • Studies clearly show that what is most important is how stable fats are in our warm blooded fully oxygenated bodies. • Fats that are unstable are prone to a process called () peroxidation. • Lipid peroxidation is where fats () are damaged by free radicals. • Polyunsaturated fats are by far the most prone to lipid peroxidation, followed by monounsaturated fats then saturated fats Role of LDL in

• LDL high in Polyunsaturated fat II Oxidized LDL cholesterol II Oxidized LDL is engulfed by Macrophage II Macrophage becomes Foam Cell II Foam Cells Initiate Fatty Streaks & Plaque What do Fats do?

• Provide energy (9 calories/gm) • Give structure (flexibility) to cells • Cell communicators (- polyunsaturated fats only) • Transporters (HDL or LDL) • Bile acids • Fat soluble vitamins and antioxidants (A, D, E, K, carotenoids) Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence Journal of Advances in Nutrition Vol. 4 Issue 3 May 2013; pp 294-302

• Small amounts of omega-3 supplements in a sea of dietary omega-6 would have relatively little chance of changing the course of an inflammatory response. • Predominantly in the diet results in far less inflammation than diets with either omega-3 or omega-6 PUFAs. • Saturated fats are benign with regard to inflammatory effects, as are the Monounsaturated fats. • Various aldehydes produced in the oxidation of Polyunsaturated fats, as well as , are known to initiate or augment several diseases, such as cancer, inflammation, asthma, type 2 , atherosclerosis, and endothelial dysfunction. Polyunsaturated Fat (Omega 3)

• Omega 3: ALA(alpha linolenic acid is the parent omega 3 in plant and animal ) *flaxseed, , greens EPA (eicosapaentanoic acid in animal foods only) Hormones (eicosanoids) DHA (docosahexanoic acid in animal foods only) Brain structure (30%) *animal foods depending on diet Polyunsaturated Fat (Omega 3)

• Essential in small quantities • Anti-inflammatory • Decrease platelet aggregation • Increase vasodilation • Decrease arrhythmia Americans currently eat way too many omega 6 fats and too few omega 3 fats. The ratio is critical. Polyunsaturated Fat (Omega 6)

• Omega 6: LA ( is the parent omega 6 fat in plant and animal foods) *grain and seed oils (we eat way too much of this one) GLA (gamma linolenic acid) borage and evening primrose *reduces inflammation AA ( in animal foods only) *Hormones (eicosanoids) *animal foods depending on diet Polyunsaturated Fat (Omega 6)

• Essential in small quantities ~1-2% of total calories • Pro-inflammatory • Increases platelet aggregation • Increases vasoconstriction • Increases arrhythmia Polyunsaturated Omega 6 oils

• • oil • • • oil • Grapeseed oil • oil • bran oil Canola and oil are mostly monounsaturated fats but have a high percentage of omega 6 fats Eicosanoids- Communicators (Hormones?) • • • Cyclooxygenase (Cox-2) Celebrex is a Cox-2 inhibitor

Made from Omega 3’s and Omega 6 fats

Eating more of these fats can increase the production of eicosanoids Leukotrienes Monounsaturated Fat

• Promoted in • , avocadoes, nuts • Much healthier than omega 6 fats • Not essential • and are primary sources in diet • Palmitoleic acid is antimicrobial Chicken soup for colds/flu? Saturated Fat

• Resistant to oxidation (damage) • Makes LDL cholesterol large and buoyant • Raises HDL • Best at helping to absorb fat soluble anti- oxidants Standard American Diet (SAD) 2009

• ~70% Processed foods 32% polyunsaturated oils 21% refined 17% refined grains

• ~29% Whole real Causes of Death: Then and Now Heart Disease in USA

• 19th Century- 8 reported MI’s • 1897- Dr. William Osler reports 6 cases of chest pain, no MI • 1900- 12.5% death to heart disease, valvular, not MI • 1912- Dr. John Herrick Publishes first known case of MI • 1930’s- heart disease becomes leading cause of death • 2010- 32% of American deaths due to Coronary Heart Disease Cancer Deaths in USA

• 1811- 1 in 188 deaths due to cancer

• 1900- 1 in 17 deaths due to cancer (5.8%)

• 2010- 1 in 3 deaths due to cancer (31.1%)

Due to Living longer? 1800- 43% of children did not live to see their 5th birthday 1900- 36% of children did not live to see their 5th birthday Dietary Increases

• Refined sugar introduced early 1700’s • “Vegetable” oils introduced 1866 (cottonseed oil) • Roller mills introduce refined flour in 1880 • (trans fats) introduced in 1911 • - White Castle 1921

50 million people eat fast food everyday Change is Coming

• Hi oleic oils: Safflower Canola Sunflower Soybean Corn? Check Ingredients

• Original plant is • Canadian oil • Eurcic acid removed • Oleic acid added • Most canola oil is genetically modified • Studies show the deodorization process creates trans fats Procedure to Make Grain and Seed Oils • Precook > Dehull> Crack >Crush >Flaking >Grinding > Expeller press >

Solvent extraction > Degumming >Dewaxing >Bleaching >Filtering >

Deodorize > Packing

*Unrefined oils go from expeller pressing > filtering > packing of Oils

• The temperature at which a fat VISIBLY breaks down • Damage (oxidation) occurs before this happens • The length of the fatty acids, the degree of saturation, number of free fatty acids, antioxidants, other components(lactose), refined or unrefined, rancidity, etc. • Modern processing of oils can artificially elevate the smoke point The overheating of any fat should be minimized Explosion: 0gm in 1865 to 80gms/day in 2010! 720 calories and 32% of calories in US diet Do Not Eat Grain and Seed Oils

• Omega 6 fats increase disease causing eicosanoids • Omega 6 and omega 3 fats are not good “fuel” macronutrients. They are cell signaling and structural fats. • Omega 6 and Omega 3 at the amount we eat today disrupt a structural framework in or mitochondria called which helps us burn all fuels. • Omega 6 and omega 3 fats are unstable and produce a lot of toxic free radicals in our bodies. • Omega 6 and Omega 3 fats use up many of our antioxidants: vitamin E, vitamin C, etc. • Fats have a half life of up to 2 years in the body. • The omega 6 to omega 3 ratio in our diet should be low and close to 1:1. The current American diet is ~17-1. We are eating 17 time more omega 6 than omega 3. VERY BAD! Which Fats are Best?

• Fruit oils: * oil- Rich in medium chain fats which are stable and have antimicrobial properties. • Olive oil- Monounsaturated and some antioxidants • oil- Monounsaturated and some antioxidants • Red - Stable and very rich in carotenoids and all 8 vitamin E compounds These oils are low in polyunsaturated fats and offer so they are not “empty” calories. They are stable to cook with, but do not burn them. Animal Fats

• • grease • • • or

In small amounts these fats are very stable, low in polyunsaturated fats, and contain fat soluble vitamins PROFILE OF OILS

Saturated Mono- unsaturated Poly- unsaturated Omega 3 Omega 6 OIL fat % fatty acid % (MUFA) fatty acid % (PUFA) fatty acid % fatty acid %

Almond 8.2% 69.9% 17.4% 0.0% 17.4%

Canola 7.1% 58.9% 29.6% 9.3% 20.3% 59.7% 32.9% 3.0% 0.1% 2.8% Coconut 86.5% 5.8% 1.8% 0.0% 1.8% Corn 12.7% 24.2% 58.7% 0.7% 58.0% 17% * Flaxseed 4% 22% 74% 57% Grapeseed 11.0% 16.1% 69.% 0.1% 69.6% 15.0% 78.9% 1.7% 0.0% 1.7% Olive 13.5% 73.7% 8.4% 0.6% 7.9% Palm 49.3% 37.0% 9.3% 0.2% 9.1% 16.9% 46.2% 32.0% 0.0% 32.0% Peanut

Safflower 9.6% 12.6% 73.4% 0.2% 73.0% Sesame 14.2% 39.7% 41.7% 0.3% 41.3% Soybean 14.4% 23.3% 57.9% 6.8% 51.0% 9.1% 22.8% 63.3% 10.4% 52.9% * Items marked with an asterisk were not found in the USDA Database so information has been gathered from various sources.