DNAFit genetic nutrition report FAQs [Part 2]

Part 2: Detoxification Ability, Micronutrient and Vitamin Needs

 

Detoxification ability

Does the "deleted" version of the gene mean that the gene is missing from my body?

No. It means that the gene is there but enzyme activity from this gene is severely decreased.

 

Did I affect my ability to detox by eating a lot of grilled meat?

No, your genes won't change due to your lifestyle and eating habits.

 

If cruciferous veg make me gassy what should I do? Which foods can substitute cruciferous vegetables if I am allergic/intolerant to them?

Cruciferous vegetables cause bloating and gas when eaten in their raw form. This is because they're extremely high in fiber, which can be difficult for your body to break down. Try having them cooked as this should decrease the effect. Decrease the portion size to 1/2 cup cooked per serving as this should also help. If it still doesn't help then opt for a supplement that contains glucosinolate or sulfurafane.

 

Does phase 1 detox apply to vegetables and toast? 

No, it only applies to smoked and chargrilled animal protein.

 

Does phase 1 detox only apply to red meat?

No, it applies to all animal protein, i.e. red meat, fish, chicken and seafood.

 

Which supplements can I take to substitute cruciferous vegetables?

A supplement that contains glucosinolate or sulfurafane.

 

"I have hypothyroidism and I cannot eat cruciferous veggies. Do you have any suggestions for replacing them?”

If you cook your greens this helps decrease their goitrogen content which is the chemical that interacts with your thyroid. If consumed in moderation 3-4 portions per week then it should be well tolerated. Avoid consuming 3-4 portions daily.

 

Antioxidant needs

What is so bad about free radicals?

Free radicals in excess can have various negative effects. It will increase the risk of cardiovascular disease as free radicals damage your blood vessels and also promote the formation of foam cell and plaque which leads to atherosclerosis. Free radicals increase the rate of aging and can result in DNA and cell damage. It can also lead to enzyme proteolysis or increase the susceptibility of proteolysis (Proteolysis is the breakdown of proteins into smaller polypeptides or amino acids). It can interfere with signal transduction mechanisms, enzyme activity and heat stability.

 

Can I get all my vitamin C from dark green leafy veg?

Yes, but it depends on the serving size. For example you need about a cup of raw broccoli a day to meet the minimum daily vitamin C requirement.

 

Do I have to take a supplement if I have an increased requirement?

No, you can meet it through dietary intake if you structure your diet correctly.

 

Omega-3

 

Will I get mercury poisoning from eating pink oily fish?

For most adults, eating fish and shellfish is not a health risk and it’s important to get the health benefits of fish. However, women who may become pregnant or are already pregnant, nursing mothers and young children need to be more careful. The FDA advises pregnant or nursing women to avoid four fish that contain high levels of mercury: shark, swordfish, king mackerel and tilefish. Instead, they should eat up to 12 ounces a week of fish and shellfish that are lower in mercury. These include shrimp, canned light tuna and salmon.

 

I don't eat fish, where can a get omega 3s from?

If you don't eat fish then it is advisable that you take an omega 3 supplements (preferably not plant based). Even though nuts and seeds contain omega 3 it is in the form of ALA which is not bioavailble. ALA needs to be converted into EPA and DHA through an enzyme in the body. Many processes in the body compete for the same enzyme and therefore the conversion of ALA happens slowly or not at all.

 

Is there a vegan supplement for omega 3?

Yes, algae oil.

 

Can I eat canned fish?

Yes, but opt for fish canned in water and then rinse it before eating to remove excess salt.

 

Do fish eat microplastic? And could this affect my health if I eat fish?

Because little is known about how microplastics affect health, it is not necessary to avoid shellfish entirely. However, it may be beneficial to eat high-quality shellfish from known sources.

 

What other pink fish is there besides salmon?

Mackerel, herring, trout, sardines, anchovies.

 

Vitamin B
 

What are the differences between the B vitamins?

There are eight types of vitamin B: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, biotin, pyridoxine (B6), folate (B9) and cobalamin (B12). These all have different functions.

• Thiamine (B1) - Essential for growth, normal appetite, digestion and healthy nerves. Food sources of thiamine include beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas and yeast. 

• Riboflavin (B2) - Essential for growth. Plays an enzymatic role in tissue respiration and acts as transporter of hydrogen ions. Food sources of riboflavin include beef liver, lamb, milk, natural yogurt, mushrooms, spinach and almonds.

• Niacin (B3) - Involved in glycolysis (breakdown of glucose), fat synthesis (formation) and tissue respirations. Acts in the metabolism of carbs and fats. Food sources of niacin include turkey, chicken, peanuts, mushrooms, liver, tuna and green peas.

• Pantothenic acid - As part of coenzyme A, functions in the synthesis and breakdown of many vital compounds. Essential in the intermediary metabolism of cabs, fat and protein. Food sources of pantothenic acid include liver, kidney, fish, shellfish, pork, chicken, egg yolk, milk, yogurt, legumes, mushrooms, avocados, broccoli, and sweet potatoes.

• Biotin - Essential component of enzymes. Involved in the synthesis and breakdown of fatty acids and amino acids. Food sources of biotin include egg yolks, liver, yeast and cauliflower.
  
  
• Pyrodoxine (B6) - As a coenzyme, aids in the synthesis and breakdown of amino acids and of unsaturated fatty acids from essential fatty acids. Essential for normal growth and the conversion of tryptophan to niacin. Food sources of pyrodoxine include fish, beef liver and other organ meats and potatoes.

• Folate (B9) - Essential for the synthesis of DNA and RNA. Important for early foetal developments. Essential for the maturation of red blood cells. Food sources of folate include Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils.

• Cobalamin (B12) - It helps in the formation of red blood cells and in the maintenance of the central nervous system. Food sources of cobalamin include animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods.

 

What is the connection between folate and homocysteine?

Folate is involved in an important cycle in the body. If your genes show that this is not functioning correctly then your homocystein levels will increase if your dietary folate intake is low.

What is homocysteine and how can it affect my health?

Homocystein is a common amino acid (building blocks of protein) found in the blood. High levels of homocystein are linked to the early development of heart disease.

 

Can I have yeast to increase my B vitamin intake? 

Per 100g of yeast there is 1.5mg of vitamin B6 and 0.1mcg of vitamin B12

Vitamin D

Will I get vitamin D from the sun if I wear sunblock?

Sunscreen prevents sunburn by blocking UVB light. Theoretically, that means sunscreen use lowers vitamin D levels. But as a practical matter, very few people put on enough sunscreen to block all UVB light, or they use sunscreen irregularly, so sunscreen's effects on vitamin D might not be that important.

 

My report says I need more vitamin D but I am already taking a supplement?

The report indicates your requirements based on your genetics but doesn't take into consideration your current intake. Therefore the report indicates that you will always have a higher vitamin D requirement but not that you aren't already achieving that.

 

Does almond milk have calcium in it? 

Yes, it contains 180-190mg of calcium per 100ml serving.

 

Can I get vitamin D from food?

Yes, it is found in milk, fish and some fortified cereals.

 

Can I get all my vitamin D from food?

Yes, but it would depend on the portion size. To get the minimum of 600IU of vitamin D a day you would need to have: 130g wild salmon; 15 egg yolks; 360g canned tuna; 260g canned sardines; 6 cups of milk.

 

Can I get all my calcium from dark green leafy veg?

Yes, but it would depend on the portion size. To get a minimum of 1000mg of calcium you would need to have: 710g cooked collard greens; 735g cooked spinach; 750g cooked kale; 1720g cooked swish chard.

 

How much vitamin D does one get from the Sun? (say 15min, 3 times a week)

The amount of vitamin D you get from exposing your bare skin to the sun depends on:

• The time of day – your skin produces more vitamin D if you expose it during the middle of the day.
• Where you live – the closer to the equator you live, the easier it is for you to produce vitamin D from sunlight all year round.
• The color of your skin – pale skins make vitamin D more quickly than darker skins.
• The amount of skin you expose – the more skin your expose the more vitamin D your body will produce.
• How old you are. As you get older, your skin has a harder time producing vitamin D.
• Whether you’re wearing sunscreen. Sunscreen blocks some vitamin D production.
• The altitude you’re at. The sun is more intense on top of a mountain than at the beach. This means you make more vitamin D the higher up you are (at higher altitudes).
• Whether it is cloudy. Less UVB reaches your skin on a cloudy day and your skin makes less vitamin D.
• Air pollution. Polluted air soaks up UVB or reflects it back into space. This means that if you live somewhere where there is lots of pollution, your skin makes less vitamin D.
• Being behind glass. Glass blocks all UVB, so you can’t make vitamin D if you’re in sunlight, but behind glass.

Many companies such as 23andMe, AncestryDNA and Helix offer a wide range of tests that provide you with genetic analysis. However, the DNAFit reports on fitness and nutrition, or diet, offer a comprehensive look at how you can personalise your fitness to live healthier and train more efficiently than ever before.