SuppVersity - Nutrition and Exercise Science for Everyone

Believe it or not raw food vegans, it takes scrambled (whole) eggs to turn your veggie salads into a "superfood", or rather, to have the "super effects" of all its "super vitamins" on your health . The photo shows an egg-recipe from The Organic Dish , take a look ; and don't worry if you're afraid of healthy oats , you can leave out the out cakes under the eggs ;-) I still see people throwing the good yolk of their eggs away. Shame on you!  You're not just throwing the most nutrient dense (also in terms of nutrients per energy content) away, you also sacrifice the beneficial effects of the co-ingestion of eggs with other nutrient dense foods - benefits which have only recently been recognized by the scientific community when people finally starting looking beyond individual foods and nutrients and started to investigate the actual and practically more relevant effects of food matrices. This trend that began with the negative effects of pe...

Some butter on top of the broccoli would allow for the assimilation of the absorption of the 101.6μg vitamin K 623IU vitamin A (various). There are a handful of very basic questions in nutrition science, no one appears to have an answer to. One of these questions, which is directly related to the  well-known fact that the vitamins A, D, E & K are "lipid soluble". This means that they are "solved" and thus made absorbable by fats and oils. The general assumption is thus that the vitamins A, i.e. the retinol and carotenoids, all forms of vitamin D, the tocopherols and -trienols (vitamin s E) and the two major forms of vitamin K, i.e. phylloquinone (K1) and menaquinone (K2) will only be absorbed, if you consume them with a sufficient amount of dietary fat. Now, the questions obviously are (a) is this correct and (b) how much is sufficient . Is there a rule of thumb? Well, I guess if there was one, it would be to consume 5-10g of low PUFA fats with every mea...

All nuts are good tocopherol (T) sources, but α- T is predominantly found in peanuts, almonds and sunflower seeds, while γ-T is the major vitamin E in walnuts, pecans and pistachios. Over the past week I've been questioning the potency of various supplement superstars with respect to their ability to improve your, my or any one else's glucose metabolism. We've dealt with protein, peptides, fats, vitamin D, calcium, a whole host of B-vitamins and even the underrated vitamin A (go back and review all of them ). Today I am going to take a look at a "fallen star", vitamin E, once thought of as a panacea and universal protector of your cells, it has, at the latest with publication of the disappointing, if not shocking results of the SELECT trial in 2013 and the mass-media reverberations about increased prostate cancer risk, become the centerpiece (literally) of every anti-vitamin supplement rant. You can learn more about this topic at the SuppVersity Pr...

The anti-long-term health, but pro short term fat loss effects of vitamin C + E I must admit that I filed the study by Paulsen et al. (2014; accepted manuscript) under "further evidence that high doses of anti-oxidants do more harm than good to active individuals" the very moment I posted the information from the corresponding press release in the SuppVersity Facebook News ( read it! ). A couple of days ago, I wanted to cite the paper in a different context and took a closer look at the actual results (yeah, even I sometimes only read the abstract) and as it turns out,... ...the scientists left out some information, you may be interested in, ... ...even though it may not be relevant from a statistical perspective. How I know things about your interests?Based on the visitor statistics of the SuppVersity . I just have to take a brief look at them to know that the vast majority of you will be intrigued to hear that the "daily vitamin C and E supplementation...

Fried butter on a stick - I bet there are more peroxides in the crust than in the butter beneath it. Yesterday we have taken a look at the saturated fat content of the diet and its effects on body composition, insulin resistance and inflammatory markers (see " Study Shows Doubling Saturated Fats Would Yield More Benefits Than Halving Them "). Today, we are going to look at the effects of a way not just Americans, but more or less half of the globe likes to process their foods on the oils and subsequent health of someone who would consume these oils on a regular basis. By now, you will probably already know into which direction this post is heading. Right, we are talking about frying, about lipid oxidation and about the health effects of oxidized soy bean and palm oil the #1 "choices" in processed foods. Oxidized frying oils and their effects on our health The paper by Jaarin and Kamisah, two researchers from the Department of Pharmacology at the Universiti...

Image 1: Ever thought why your granny had to take her cod-liver oil, whenever there she suffered from an ailment as a child? Probably not due to the rancid omega-3 oils which were partly responsible for its awful taste. That its high vitamin A content may not just have helped her to ward off the colds and infections, but also to stay lean, is yet a potential "side-effect" of dietary retinol for clear-cut which evidence is emerging only recently. Facebook followers of mine have probably seen my post on the beta carotene metabolites called β1-apocarotenoids - recently discovered naturally occurring vitamin A receptor antagonist (block the activity or "real" vitamin A = retinol) about two to three days ago ( Eroglu. 2012 ). As a SuppVersity regular, you will also be aware that vitamin A in its active form is not simply a dangerous substance that is to be avoided at all costs. And though beta carotene has long lost its image as (yet another) super-vitamin, with  bo...