This document discusses the potential benefits and necessity of supplements. It presents data showing that many Americans and Europeans do not meet recommended daily intakes of certain micronutrients from diet alone. Studies suggest magnesium intake may help reduce risk of metabolic syndrome, diabetes, and heart disease by improving insulin sensitivity and metabolic markers. A randomized controlled trial found that oral magnesium supplementation improved insulin sensitivity in non-diabetic adults with insulin resistance. Overall the document argues that supplements may help fill nutritional gaps and support health, though over-reliance on supplements rather than whole foods is not ideal.

1. SUPLEMENTOS:
DESPERDÍCIO OU NECESSIDADE?
Pedro Carrera Bastos

2. EUA
Carne,
Peixe
1,4 Ovos
18,6 15,7
Oleaginosas,
Açúcares 3,1 Leguminosas,
Óleos 3,3 Fruta
Vegetais
Cereais Lácteos
Hortaliças/
17,8 4,8 Tubérculos
0,8 Outros
23,9 10,6
Cordain L et al. Am J Clin Nutr. 2005 Feb;81(2):341-54!

3. GASTO ENERGÉTICO DOS HOMINÍDEOS
Taxa Metabólica Basal Gasto Enérgetico Total
60
50
Kcal/kg/day
40
30
20
10
0
Homo habilis Homo erectus Homo sapiens Ache CR Homo sapiens
2.2 MYA 1.7 MYA (arcaico) sedentário
0.6 MYA Moderno Moderno
Cordain L, et al. Int J Sport Med 1998;19:328-335.

4. HÁBITOS MODERNOS DE SONO

5. Todos os
ESTILO Humanos nos
MODERNO países
industrializados é
exposto à luz de
forma
ESTILO biologicamente
ANTIGO atípica !
!
Disrupção do
ritmo circadiano
normal!
% SIGNIFICATIVA DA POPULAÇÃO OCIDENTAL DORME!
< 6 HORAS POR NOITE.
!

6. EXPOSIÇÃO SOLAR

7. Liu H, et al. Am J Hum Genet. 2006 Aug;79(2):230-7!

9. TABACO!

11. OVERTRAINING
DIETA INADEQUADA
SONO
fffffff INSUFICIENTE
!
PERFORMANCE REDUZIDA EXPOSIÇÃO SOLAR
STRESS CRÓNICO
LIMIAR PARA APARECIMENTO DE
SINTOMAS
FENÓTIPO “PATOLÓGICO”
11

12. SUPLEMENTOS???!

13. Minerais
Vitaminas
Antioxidantes
Ácidos Gordos essenciais

14. ESTAMOS A INGERIR O SUFICIENTE?!
INE, Dezembro 2006

15. DEFICIÊNCIAS DE MICRONUTRIENTES
(POPULAÇÃO GERAL - EUA)
!
Nutriente % norte-americanos
que não atinge DDR
Vit E 93
Magnésio 56
Vit A 44
Vit C 31
Vit B6 14
Zinco 12
Folato 8
Cobre 5
Ferro 5
Tiamina 5
USDA What we Eat in America (NHANES 2001-2002) Sept. 2005
Disponível em:
http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/usualintaketables2001-02.pdf

16. DEFICIÊNCIAS DE MICRONUTRIENTES
(POPULAÇÃO GERAL - EUA)
!
Nutriente %H %H %H %M %M %M
14-18 a 19-30 a 31-50 a 14-18 a 19-30 a 31-50 a
Vit E 97 89 90 97 97 97
Magnésio 78 55 61 91 64 65
Vit C 26 37 40 42 40 41
Zinco 4 6 4 26 13 11
Folato 4 6 <3 19 14 16
Ferro <3 <3 <3 16 15 17
USDA What we Eat in America (NHANES 2001-2002) Sept. 2005
Disponível em:
http://www.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/usualintaketables2001-02.pdf

17. FONTES DE MAGNÉSIO
Alimentos de Qtd de Magnésio Alimentos de Qtd de Magnésio
origem animal mg origem vegetal
100 grsc 100 grs
Fígado 21,0 Grão 122,0
Carne magra 22,0 Nozes 358,0
Sardinha 25,1
Amêndoas 270
Atum 28
Avelãs 163
Linguado 25,1
Pescada 29,0 Amendoim 166
Mexilhão 23 Pão Trigo 25,1
Gambas 42
Massa Trigo 53,0
Ovo 12,0
Batata 19,9
Iogurte natural 14,3
Leite inteiro 11,6 Espinafres 58,0

18. RR comparing the highest quintile to non-supplement users was 0.77 (95% CI 0.56 –1.06, p for
Conclusions: These results suggest that intake of magnesium may have a modest inverse as
Magnesium and Risk of Coronary Heart Disea
risk of CHD among men.
INTRODUCTION cohort no association was seen b
CHD, but the number of cases wa
Inadequate magnesium intake in the US population may be
The primary aim of this ana
a risk factor for cardiovascular diseases [1]. There is still
association between intake of m
controversy on the use of magnesium to prevent CHD because
(fatal CHD and non-fatal myoca
most of the published data on the protective effects of magne-
men participating in the Health P
sium involve CHD patients [2–5] and there are limited studies (HPFS). We also assessed the as
on prevention among healthy adults. Higher magnesium intake the other minerals, potassium and
through water supplies rich in this and other minerals (hard because potassium is metaboli
water) has been associated with decreased prevalence of car- [14,15] and zinc deficiency is a su
diac mortality in several ecological studies [6 – 8], but these
studies did not adjust for possible confounders and the inverse
association was not seen in other studies [9 –10]. Magnesium MATERIALS AND M
deficiency has been related to coronary spasm and various
arrhythmias through the loss of cellular potassium [11]. In a The Health Professionals Fo
controlled clinical trial, higher magnesium intake was associated prospective cohort initiated in 1
with a significant antiarrhythmic effect [12]. In the Caerphilly nantly white men 40 to 75 year
ig. 1. Magnesium levels and multivariate adjusted* to: Wael K Al-Delaimy, MD, heart Department of Nutrition,according to diabetes status. *(Covariat
Address correspondence relative risk of coronary PhD, disease among men Harvard School of Public Health, 665 Huntin
ge, time period, energy intake, wael@hsph.harvard.edu.
history of diabetes, history of high cholesterol, family history of MI, smoking history, aspirin intake, BMI, alcoh
take, physical activity, vitamin E intake, trans fatty acids, total protein intake, cereal fiber, folate, omega 3 fatty acid, potassium.)
Journal of the American College of Nutrition, Vol. 23, No. 1, 63–70 (2004)
Published by the American College of Nutrition

19. MAGNÉSIO E INFLAMAÇÃO
Song Y, Li TY, van Dam RM, Manson JE, Hu FB. Am J Clin Nutr. 2007 Apr;85(4):1068-74.

20. 1024
Magnesium Deficiency Produces
Insulin Resistance and
Magnesium Deficiency Produces
Increased Thromboxane Synthesis
Insulin Resistance and
Increased Thromboxane Synthesis
Jerry L. Nadler, Thomas Buchanan, Rama Natarajan, Indra Antonipillai,
Jerry L. Nadler, Thomas Buchanan, Rama Natarajan, Indra Antonipillai,
Richard Bergman, and Robert Rude
Richard Bergman, and Robert Rude
Evidence suggestssuggestsmagnesium deficiency may play an an important cardiovascular disease. In disease. In
Evidence that that magnesium deficiency may play important role in role in cardiovascular
this study,this study, we evaluated effects ofof amagnesium infusion dietary-induced isolated magnesium magnesium
we evaluated the the effects a magnesium infusion and and dietary-induced isolated
deficiency deficiency production Becausethromboxane and may beangiotensin Il-mediated aldosterone synthesis in
on the on the production thromboxane andonon associated with altered blood pressure, we also
normal human subjects. of of insulin resistance angiotensin Il-mediated aldosterone synthesis in
normal human subjects. sensitivity using an intravenous glucose tolerance test withwith altered blood pressure, we also
measured insulin Because insulin resistance may be associated minimal model analysis in
measured six subjects. The magnesium infusion reduced urinary thromboxane concentration minimal model analysis in
insulin sensitivity using an intravenous glucose tolerance test with and angiotensin
six subjects. The plasma aldosterone levels. Thecells as urinary thromboxane concentration and
II-induced magnesium infusion reducedmagnesium diet reduced both serum magnesium and angiotensin
intracellular free magnesium in red blood
low
determined by nuclear magnetic resonance (186±10
II-induced[SEM] to 127±9 mM, p<0.01). Urinary thromboxane concentration measured byboth serum magnesium and
plasma aldosterone levels. The low magnesium diet reduced radioimmunoassay
intracellular free magnesium indeficiency. Similarly, angiotensin II-induced nuclear magnetic resonance (186±10
increased after magnesium red blood cells as determined by plasma aldosterone concentra-
[SEM] to tion increased afterafter magnesium deficiency (3.69±0.6 toconcentration per microunit decrease in
127±9 mM, p<0.01). Urinary thromboxane that all subjects studied had a by millili-
insulin sensitivity
magnesium deficiency. Analysis showed
2.75±0.5 min~'
measured per radioimmunoassay
increased after magnesium deficiency. Similarly, angiotensin II-induced increases thromboxane concentra-
terXlO"4, p<0.03). We conclude that dietary-induced magnesium deficiency 1) plasma aldosterone
tion increased after magnesium 2) enhances angiotensin-induced aldosterone synthesis. These effects are a decrease in
urinary concentration and deficiency. Analysis showed that all subjects studied had
insulin sensitivity with a decrease in insulin action, suggesting that to 2.75±0.5 min~' per microunit per millili-
associated after magnesium deficiency (3.69±0.6 magnesium deficiency may be a common
terXlO"4, factor associated with insulin resistance and vascular disease. (Hypertension 1993;21:1024-1029)
p<0.03). We conclude that dietary-induced magnesium deficiency 1) increases thromboxane
urinary concentration • and 2) enhances angiotensin-induced aldosterone synthesis. These effects are
KEY WORDS magnesium • angiotensin II • insulin • thromboxanes • aldosterone
associated with a decrease in insulin action, suggesting that magnesium deficiency may be a common

21. that magnesium intake may have beneficial effects on indi- insulin sensitivit
vidual components of the metabolic syndrome. dietary magnesiu
Magnesium Intake andthat magnesium may directly Syndrome populatio
Experimental data suggest Incidence of Metabolic various
Among Young Adults
regulate cellular glucose metabolism through its role as a Evidence that
cofactor for ScD; Kiang Liu, PhD; Martha L.enzymesMD, PhD; Steven J. Morris,weight regulation
Ka He, MD,
a number of relevant Daviglus, 28,29 and may PhD;
influenceM. Loria, PhD; Linda Van Horn, PhD; Davidwith cellular cal- J. Savage, MD
Catherine insulin secretion by interacting R. Jacobs, Jr, PhD; Peter association betw
cium homeostasis.6 In addition, epidemiological studies and and sity2 diabetes
Background—Studies suggest that magnesium intake may be inversely related to risk of hypertension type
are unclear.
have an antiobes
clinical trials indicate magnesium may decrease blood triglycerides improve high-density lipoprotein
mellitus and that higher intake of that magnesium intake may and increase
(HDL) cholesterol levels. However, the longitudinal association of magnesium intake and incidence of metabolic
syndrome has not been investigated.
Methods and Results—We prospectively examined the relations between magnesium intake and incident metabolic
syndrome and its components among 4637 Americans, aged 18 to 30 years, who were free from metabolic syndrome
and diabetes at baseline. Metabolic syndrome was diagnosed according to the National Cholesterol Education
Program/Adult Treatment Panel III definition. Diet was assessed by an interviewer-administered quantitative food
frequency questionnaire, and magnesium intake was derived from the nutrient database developed by the Minnesota
Nutrition Coordinating Center. During the 15 years of follow-up, 608 incident cases of the metabolic syndrome were
identified. Magnesium intake was inversely associated with incidence of metabolic syndrome after adjustment for major
Haza
lifestyle and dietary variables and baseline status of each component of the metabolic syndrome. Compared with those total
in the lowest quartile of magnesium intake, multivariable-adjusted hazard ratio of metabolic syndrome for participants race
in the highest quartile was 0.69 (95% confidence interval [CI], 0.52 to 0.91; P for trend Ͻ0.01). The inverse associations Tabl
were not materially modified by gender and race. Magnesium intake was also inversely related to individual component
of the metabolic syndrome and fasting insulin levels.
Conclusions—Our findings suggest that young adults with higher magnesium intake have lower risk of development of
metabolic syndrome. (Circulation. 2006;113:1675-1682.)
Key Words follow-up studies Ⅲ magnesium Ⅲ nutrition Ⅲ risk factors Ⅲ syndrome X
Downloaded from the pathogenesis of hypertension. on July
role for magnesium in circ.ahajournals.org by
P eople with metabolic syndrome, characterized by a group 10,11
of metabolic risk factors, have been widely found to be at Although the mechanisms are poorly understood, studies
elevated risk of coronary heart disease and type 2 diabetes demonstrate that increased intake of dietary magnesium may
1,2

22. Oral Magnesium supplementation improves
insulin sensitivity in non-diabetic subjects
with insulin resistance. A double-blind
placebo-controlled randomized trial
F Guerrero-Romero1, 2 3
A 3
, HE Tamez-Perez , G González-González , AM Salinas-Martínez , 3
J Montes-Villarreal3, JH Treviño-Ortiz3, M Rodríguez-Morán1, 2
10
S UMMARY R ESUMu
u E
Objective: Although hypomagnesemia reduces insulin sensitivity, La supplémentation orale en magnésium améliore
% 0
benefits of magnesium supplementation to non-diabetic insulin resis-
1
la sensibilité à l’insuline chez des sujets non
2 3
tant subjects has not been established. Our purpose was to determine diabétiques insulino-résistants. Un essai
whether oral magnesium supplementation with magnesium chloride randomisé en double insu contrôlé par placebo
-10
(MgCl2) 2.5 g daily modify insulin sensitivity in non-diabetic subjects.
Material and Methods: This study was a 3 months randomized
Objectifs : Bien que l’hypomagnésémie réduise la sensibilité à l’insu-
line, les bénéfices de la supplémentation en magnésium chez des
double-blind placebo-controlled trial. Apparently healthy subjects
sujets non diabétiques insulino-résistants n’ont pas été établis. Notre
were eligible to participate if they had insulin resistance (HOMA-IR
-20
index equal or greater than 3.0) and hypomagnesemia (Serum magne-
objectif était de déterminer si la supplémentation orale en magnésium
avec du chlorure de magnésium (MCl2) 2,5 g par jour modifie la sensi-
sium levels equal or lower than 0.74 mmol/l). Subjects were random-
bilité à l’insuline chez des sujets non diabétiques.
ized to receive either, MgCl2 2.5 g daily or placebo by 3-months.
Matériel et méthodes : Nous avons conduit un essai randomisé en
-30
Results: At baseline there were not significant anthropometric or labo-
double insu contrôlé par placeblo pendant 3 mois. Des sujets appa-
ratory differences between both groups. At ending of the study,
remment sains étaient éligibles pour l’étude s’ils étaient insulinorésis-
magnesium-supplemented subjects significantly increased their se-
tants (index HOMA-IR supérieur ou égal à 3,0) et hypomagnésémi-
-40
rum magnesium levels (0.61 ± 0.08 to 0.81 ± 0.08 mmol/l,
p < 0.0001) and reduced HOMA-IR index (4.6 ± 2.8 to 2.6 ± 1.1,
ques (taux sériques de magnésium inférieurs ou égaux à 0,74 mmol/
l). Les sujets étaient randomisés pour recevoir soit du MgCl2 2,5 g par
p < 0.0001), whereas control subjects did not (0.62 ± 0.08 to
jour ou un placebo pendant 3 mois.
0.61 ± 0.08 mmol/l, p = 0.063 and 5.2 ± 1.9 to 5.3 ± 2.9, p = 0.087).
-50
Conclusions: Oral magnesium supplementation improves insulin sen-
Résultats : Au départ, il n’y avait pas de différence anthropométrique
Glucose
sitivity in hypomagnesemic non-diabetic subjects. Clinical implica- In suli n HOMA -I R
ni biologique signficative entre les deux groupes. À la fin de l’étude, les
sujets supplémentés en magnésium ont significativement augmenté
tions of this finding have to be established.
Branco – Magnésio (300 mg) leurs taux sériques de magnésium (0,61 ± 0,08 à 0,81 ± 0,08 mmol/l,
Figure 2
Negro - Placebo
Key-words: Magnesium supplementation z Magnesium Chloride z
p < 0,0001) et réduit leur index HOMA-IR (4,6 ± 2,8 à 2,6 ± 1,1, p <
0,0001), à la différence des sujets contrôles (0,62 ± 0,08 à
Insulin sensitivity z Hypomagnesemia z Insulin resistance. 0,61 ± 0,08 mmol/l, p = 0,063 et 5,2 ± 1,9 à 5,3 ± 2,9, p = 0,087).

23. source of the low serum magnesium levels. However, be-
cause the studied population was eligible from the same
Oral Magnesium supplementation improves
community and were randomize allocated, the source of hy-
insulin sensitivity in non-diabetic subjects
with insulin resistance. A double-blind
placebo-controlled randomized trial
F Guerrero-Romero1, 2, HE Tamez-Perez3, G González-González3, AM Salinas-Martínez3,
J Montes-Villarreal3, JH Treviño-Ortiz3, M Rodríguez-Morán1, 2
B
S UMMARY 40 R ESUMu
u E
30
Objective: Although hypomagnesemia reduces insulin sensitivity, La supplémentation orale en magnésium améliore
benefits of magnesium supplementation to non-diabetic insulin resis- la sensibilité à l’insuline chez des sujets non
20
tant subjects has not been established. Our purpose was to determine diabétiques insulino-résistants. Un essai
whether oral magnesium supplementation with magnesium chloride randomisé en double insu contrôlé par placebo
10
(MgCl2) 2.5 g daily modify insulin sensitivity in non-diabetic subjects.
Objectifs : Bien que l’hypomagnésémie réduise la sensibilité à l’insu-
Material and Methods: This study was a 3 months randomized
0 line, les bénéfices de la supplémentation en magnésium chez des
double-blind placebo-controlled trial. Apparently healthy subjects
were eligible to %
1 2 3 4
sujets non diabétiques insulino-résistants n’ont pas été établis. Notre
participate if they had insulin resistance (HOMA-IR
-10
index equal or greater than 3.0) and hypomagnesemia (Serum magne-
objectif était de déterminer si la supplémentation orale en magnésium
avec du chlorure de magnésium (MCl2) 2,5 g par jour modifie la sensi-
sium levels equal or lower than 0.74 mmol/l). Subjects were random-
-20
ized to receive either, MgCl2 2.5 g daily or placebo by 3-months.
bilité à l’insuline chez des sujets non diabétiques.
Matériel et méthodes : Nous avons conduit un essai randomisé en
Results: At baseline there were not significant anthropometric or labo-
-30
ratory differences between both groups. At ending of the study,
double insu contrôlé par placeblo pendant 3 mois. Des sujets appa-
remment sains étaient éligibles pour l’étude s’ils étaient insulinorésis-
-40
magnesium-supplemented subjects significantly increased their se-
tants (index HOMA-IR supérieur ou égal à 3,0) et hypomagnésémi-
rum magnesium levels (0.61 ± 0.08 to 0.81 ± 0.08 mmol/l,
ques (taux sériques de magnésium inférieurs ou égaux à 0,74 mmol/
-50
p < 0.0001) and reduced HOMA-IR index (4.6 ± 2.8 to 2.6 ± 1.1,
l). Les sujets étaient randomisés pour recevoir soit du MgCl2 2,5 g par
p < 0.0001), whereas control subjects did not (0.62 ± 0.08 to
jour ou un placebo pendant 3 mois.
0.61 ± 0.08 mmol/l, p = 0.063 and 5.2 ± 1.9 to 5.3 ± 2.9, p = 0.087).
Cholesterol HDL
Conclusions: Oral magnesium supplementation improves insulin sen-
RésultatsDAu départ, il n’y rig lycerdifférence anthropométrique
L:L T avait pas de ides
ni biologique signficative entre les deux groupes. À la fin de l’étude, les
sitivity in hypomagnesemic non-diabetic subjects. Clinical implica-
sujets supplémentés en magnésium ont significativement augmenté
tions of this finding have to be (300 mg)
Branco – Magnésio established.
leurs taux sériques de magnésium (0,61 ± 0,08 à 0,81 ± 0,08 mmol/l,
Negro - Placebo p < 0,0001) et réduit leur index HOMA-IR (4,6 ± 2,8 à 2,6 ± 1,1, p <
1.8%), insulin levelsHypomagnesemia z InsulinMagnesium Chloride z and HOMA-IR index (– 43.5%
Insulin sensitivity z
(– 32.0% versus – 1.0%),
Key-words: Magnesium supplementation z
resistance.
0,0001), à la différence des sujets contrôles (0,62 ± 0,08 à
0,61 ± 0,08 mmol/l, p = 0,063 et 5,2 ± 1,9 à 5,3 ± 2,9, p = 0,087).

24. DEFICIÊNCIAS DE MICRONUTRIENTES EM ATLETAS
% DE GINASTAS < 2/3 DA DDR
75
50
25
0
B2 B1 B12 C A P Ca Mg E Fe Ác. F. B6 Zn
MICRONUTRIENTES
97 Adolescentes 11-14 Anos
Loosli AR, Benson J. Pediatr Clin North Am. 1990 Oct;37(5):1143-52.

25. DEFICIÊNCIAS DE MICRONUTRIENTES EM ATLETAS
Nutriente % atletas que não
atinge DDR
Fósforo 33
Vit A 18
Zinco 13
39 atletas de:
ü Ginástica Rítmica
ü Ginástica artística
ü Ballet
Soric M, Misigoj-Durakovic M, Pedisic Z. Int J Sport Nutr Exerc Metab. 2008 Jun;18(3):343-54.

26. DEFICIÊNCIAS DE MICRONUTRIENTES EM ATLETAS
Nutriente % DDR DDR % DDR DDR
(Homens) (Japão) (Mulheres) (Japão)
Cálcio 64,5 600 mg 76,9 600 mg
Ferro 97,6 12 mg 68,1 12 mg
Fósforo 96,8 1300 mg 72,3 1300 mg
Magnésio 51,5 300 mg 37,7 300 mg
Vit B2 78,1 0,55 85,7 0,55
mg/1000 kcal mg/1000 kcal
KARATECAS JAPONESES:
29 H
16 M
Teshima K, et al. J Physiol Anthropol Appl Human Sci. 2002 Jul;21(4):205-11

27. DEFICIÊNCIAS DE MAGNÉSIO EM ATLETAS
!
Modalidades % DDR Referências
Basquetebol 66 Hickson JF Jr, Schrader J, Trischler LC.
(Mulheres) J Am Diet Assoc 1986;86: 251–3
Ginástica 66 Hickson JF Jr, Schrader J, Trischler LC.
J Am Diet Assoc 1986;86: 251–3
(Mulheres)
Futebol Americano 69 Hickson JF, et al. Nutr Res 1987;7:27–34.
Futebol 90 Hickson JF, et al. Nutr Rep Int 1986;34:85–91
Atletismo 53 Zierath J, Kaiserauer S, Snyder AC.
(Mulheres com Med Sci Sports Exerc 1986; 18(suppl):S55–6
amenorreia)
Atletismo 89 Zierath J, Kaiserauer S, Snyder AC.
(Mulheres sem Med Sci Sports Exerc 1986; 18(suppl):S55–6
amenorreia)
Triatlo (Homens) 91 Worme JD, et al. Am J Clin Nutr 1990;51:690–7
Adaptado de Lukaski HC. Am J Clin Nutr. 2000 Aug;72(2 Suppl):585S-93S

28. DEFICIÊNCIAS DE ZINCO EM ATLETAS
!
Modalidades % DDR Referências
Atletismo 86 Deuster PA, et al. Am J Clin Nutr 1989;49:1295–301
(Mulheres)
Maratonistas 73 Lukaski HC. Am J Clin Nutr. 2000 Aug;72(2 Suppl):
585S-93S
(Mulheres)
Velocistas 81 Lukaski HC. Am J Clin Nutr. 2000 Aug;72(2 Suppl):
585S-93S
(Mulheres)
Triatlo 88 Worme JD, et al. Am J Clin Nutr 1990;51:690–7
(Mulheres)
Triatlo (Homens) 91 Worme JD, et al. Am J Clin Nutr 1990;51:690–7
Adaptado de Lukaski HC. Am J Clin Nutr. 2000 Aug;72(2 Suppl):585S-93S

29. ESCOLHAS
!
Alimentos Dose Qtd de Zinco
(mg)
Ostras 6 médias (cozidas) 43,4
Bife de vaca 90 g (cozido) 5,8
Caranguejo 90 g (cozido) 4,6
Perú (coxa e asa) 90 g (cozido) 3,5
Galinha (coxa e asa) 90 g (cozido) 2,4
Carne de porco 90 g (cozido) 2,2
Feijão cozido ½ chávena 1,8
!
Grão de bico ½ chávena 1,3
Leite 240 ml 1
Amêndoas 30 g 1
Queijo 30 g 0,9
Amendoins 30 g 0,9
Bland et al. Clinical Nutrition: A functional approach. The Institute for Functional Medicine, 2004

30. ESCOLHAS
!
Alimentos Dose Qtd de Selénio
(mcg)
Castanha do 30 g (6 a 8 unidades) 839
Maranhão
Caranguejo 90 g 40
Salmão 90 g 40
Camarão pequeno 90 g (10 a 12 unidades) 34
Bife de porco 90 g 33
Peito de galinha 90 g 20
! Arroz integral cozido 1 chávena 19
Bife de vaca 90 g 17
Pão de trigo integral 2 fatias 15
Leite 240 ml 5
Nozes 30 g 5
Bland et al. Clinical Nutrition: A functional approach. The Institute for Functional Medicine, 2004

31. TOTAL ANTIOXIDANTES EM ALIMENTOS VEGETAIS
(Redução de Fe3+ para Fe2+)
!
0,8 0,75 7
6,3
0,7 0,64 6
0,6 0,560,58
5
Mmol/100 g
Mmol/100 g
0,5
4 3,67
0,38
0,4
3
0,3
0,19 2
0,2 n=4
n=11
0,1
n=8 n=17 n=4 n=9 n=22 n=31 1
0 0
Raízes/Tubérculos
Cereais
Oleaginosas/Sementes Bagas Bagas selvagens
Leguminosas
Fruta
Hortaliças
Halvorsen BL et al. J Nutr 2002;132:461-71

32. DENSIDADE DE NUTRIENTES POR GRUPOS DE ALIMENTOS
(POR 100 KCAL)
Cereais Leite
Integrais Inteiro Fruta Vegetais Peixe Carne Oleaginosas
Vitamina B12 (µg) 0.004 0.585 0.004 0.004 7.427 0.636 0.004
Vitamina B3 (mg) 1.124 0.141 0.893 2.735 3.196 4.737 0.352
Fósforo (mg) 903 1525 331 1576 2197 1514 802
Vitamina B2 (mg) 0.052 0.266 0.093 0.337 0.094 0.145 0.041
Vitamina B1 (mg) 0.125 0.061 0.113 0.267 0.082 0.186 0.124
Folato (µg) 10.34 8.12 25.06 208.37 10.83 3.81
11.05
Vitamina C (mg) 0.01 1.54 74.26 93.67 1.95 0.12 0.43
Ferro (mg) 0.904 0.081 0.692 2.597 2.076 1.105 0.863
Vitamina B6 (mg) 0.093 0.071 0.205 0.427 0.194 0.326 0.082
Vitamina A (RE) 22 505 946 6877 324 11 23
Magnésio (mg) 32.64 21.92 24.63 54.57 36.16 18.01 35.85
Calcio (mg) 7.62 194.37 43.04 116.86 43.15 6.11 17.53
Zinco (mg) 0.674 0.623 0.251 1.045 7.67 1.96 0.62
Pontuação 42 43 47 82 66 51 39
Cordain L et al. Am J Clin Nutr. 2005 Feb;81(2):341-54.

33. FONTES DE CALCIO NÃO LÁCTEAS!
Nº de doses necessárias
Alimento Dose Cálcio para = Cálcio absorvido a
(mg) partir de 225 ml de leite
Leite 225 ml 300 1
Feijão vermelho ½ chávena 41 9,7
Feijão branco ½ chávena 113 3,9
Couve chinesa * ½ chávena 239 1,3
Brócolo * ½ chávena 35 4,5
Couve Galega * 65 g 47 3,5
Repolho chinês * 55 g 79 2,3
Espinafre ½ chávena 115 16,3
Ruibarbo ½ chávena 174 9,5
* As Brássicas são uma anomalia entre as plantas, pois não acumulam
oxalatos como mecanismo para desentoxicar excesso de cálcio, de
modo a prevenir a morte celular
Institute for Functional Medicine. Clinical Nutrition – A functional approach. IFM, 2004
Shils M.E., Shike M., Ross A.C. et al. Modern Nutrition in Health and Disease. Lippincott Williams & Wilkins, US; 10Rev Ed edition, 2005

34. CA E COMPOSIÇÃO CORPORAL
http://lpi.oregonstate.edu/infocenter/minerals/calcium/capth.html

35. ADIPOSITY AND CALCIUM INTAKE I
CÁLCIO E CONTROLO DE PESO!
source for t
• .!
!
tion increas
!
!
72-h fecal co
! also signific
! terol by 13%
compared w
controlled tr
(as calcium
HDL-LDL r
gests that th
long lasting
plementatio
24 subjects c
was supplem
cium carbon
dependent f
of total fat i
with 2 g Ca
Parikh SJ, Yanovski JA. Calcium intake and adiposity. Am J Clin Nutr. 2003 Feb;77(2):281-7
Increased fa
FIGURE 6. Proposed mechanisms through which decreased dietary
excretion o

36. Role of Dairy Foods in Weight Management
MARRS protein:
membrane-
associated rapid
response to steroid
Fig. 1. An integrated summary of mechanisms.
Zemel MB. The role of dairy foods in weight management. J Am Coll Nutr. 2005 Dec;24(6 Suppl):537S-46S
ion in energy balance, it required a larger level of cal- chain amino acid content of dairy protein and specific bioactive

37. DIETA FORNECE TODOS OS MICRONUTRIENTES ?!

38. TÉCNICAS AGRÍCOLAS E FACTORES
!
AMBIENTAIS
!

39. SOLOS EMPOBRECIDOS EM SELÉNIO, IODO,
ZINCO E MAGNÉSIO.
!
Kohrle J. Biochimie. 1999;81(5):527-33.
Maksimovic Z, et al. J Environ Pathol Toxicol Oncol. 1998;17(3-4):221-7.
Clark LC, Cantor KP, Allaway WH. Arch Environ Health. 1991;46(1):37-42
Shambaugh GE Jr. Am J Otol. 1989;10(2):156-60.
Miron W, Sobaniec-Lotowska M, Sulkowski S. Wiad Lek. 1989;42(19-21):1033-7

40. TRANSPORTE E ARMAZENAMENTO DOS
ALIMENTOS
!

41. PERDA DE 40 % DE VITAMINA C EM VEGETAIS
DESDE O MOMENTO DA COLHEITA
Carlson BL, Tabacchi MH. J Am Diet Assoc. 1988;88:65-67.

42. COUVES DE BRUXELAS CONGELADAS DURANTE 6 MESES
APRESENTAM MENOS 14 A 32% DE VITAMINA C EM RELAÇÃO AO
MOMENTO DA COLHEITA.!
!
!
Kmiecik W, Lisiewska Z. Rocz Panstw Zakl Hig. 1989;40(3):215-22.

43. CONFECÇÃO DOS ALIMENTOS
!

44. PERDA DE 40 A 50% DE TIAMINA (B1) NA
CONFECÇÃO DO ARROZ E VEGETAIS DE FOLHA
VERDE
Kimura M, Itokawa Y, Fujiwara M. J Nutr Sci Vitaminol (Tokyo). 1990;36(Suppl 1):S17-24.

45. bic acid content when it is affected by different pressure levels. They determined
that after low pressures the Ascorbic acid content was greater than after high
pressures. J. Nutr. Sci. Vitaminol., 36, S7-S15, 1990
Of course, cooking duration and the type of foodstuff play an important role as
shown by some of our unpublished tests. Products, which need a long cooking
period, like cabbage and Vitamin soup, showed a higher Ascorbic acid content after
Comparison of bean Losses in Vegetables Due to Various
pressure cooking than after steaming. On the other hand, products, which require
Cooking Methods
only a short cooking period, like spinach and kohlrabi in slices, contained a higher
concentration of Ascorbic acid after steaming rather than after pressure cooking
D. RUMM-KREUTER and I. DEMMEL
(Rumm-Kreuter, 1986). Alfa Institut Eltville (FDG)
Further interesting cooking methods are stirfrying and microwave cooking.
Summary Preparing vegetables with heat the contents of their con
Table 1.stituents will acid contents (mg/100g) in fresh spinach and in spinach after
Ascorbic change to a various extend. Particularly the water-soluble
different and the heat-sensitive vitamins are affected. At an early stage the vitamin
cooking methods.
C losses were investigated, because of vitamin C's indicating function for
oxidations and leaching-out processes (1, 2, 7, 11-13, 15, 17). The degree
of vitamin losses is influenced by various factors, for example the type of
food, variety of vegetables, the way of cutting, preparation, duration and
method of cooking. The influence of the various cooking methods with
regard to the losses of certain water-soluble vitamins will be discussed.
Key Words cooking methods, ascorbic acid, folic acid, thiamine, ribo
flavin, niacin, pyridoxine
Blumenthal (1980).
J. Nutr. Sci. Vitaminol.
Foods are prepared in order to become edible and enjoyable. The choice of the
cooking method depends on the individual or cultural dietary habits.
By preparing food with heat, not only alterations in carbohydrates, fats and

46. J. Nutr. Sci. Vitaminol., 36, S7-S15, 1990
Comparison of Vitamin Losses in Vegetables Due to Various
Cooking Methods
D. RUMM-KREUTER and I. DEMMEL
Alfa Institut Eltville (FDG)
COMPARISON OF VITAMIN LOSSES IN VEGETABLES S9
Summary Preparing vegetables with heat the contents of their con
Table 2. Ascorbic change contents (%)extend. Particularly green beans after different
stituents will acid to a various in broccoli and the water-soluble
and the heat-sensitive vitamins are affected. At an early stage the vitamin
cooking methods.
C losses were investigated, because of vitamin C's indicating function for
oxidations and leaching-out processes (1, 2, 7, 11-13, 15, 17). The degree
of vitamin losses is influenced by various factors, for example the type of
food, variety of vegetables, the way of cutting, preparation, duration and
method of cooking. The influence of the various cooking methods with
regard to the losses of certain water-soluble vitamins will be discussed.
Key Words cooking methods, ascorbic acid, folic acid, thiamine, ribo
flavin, niacin, pyridoxine
Eheart (1965).
Table 3.
Foods are prepared in order to acid and edible and enjoyable. Thespinach. of the
Mean reduced Ascorbic
become Folic acid content of choice
cooking method depends on the individual or cultural dietary habits.
By preparing food with heat, not only alterations in carbohydrates, fats and

47. Each value is mean±SD of three replicate samples. Values
580 Yuan et al. / J Zhejiang Univ Sci B 2009 10(8):580-588
not sharing a common letter are significantly different at
Journal of Zhejiang University SCIENCE B
ISSN 1673-1581 (Print); ISSN 1862-1783 (Online)
www.zju.edu.cn/jzus; www.springerlink.com
E-mail: jzus@zju.edu.cn
P<0.05. Cooking methods: 1. Raw; 2. Boiled; 3. Streamed;
Effects of different cooking methods on health-promoting
4. Microwaved; 5. Stir-fried;of6. Stir-fried/boiled
compounds broccoli *
Gao-feng YUAN1, Bo SUN1, Jing YUAN1, Qiao-mei WANG†‡1,2
120
(1Department of Horticulture, Zhejiang University, Hangzhou 310029, China)
a
2
( Key Laboratory of Horticultural Plant Growth, Development and Quality Improvement, Ministry of Agriculture, Hangzhou 310029, China)
Crú
†
a
E-mail: qmwang@zju.edu.cn
Vapor
Received Feb. 24, 2009; Revision accepted Apr. 20, 2009; Crosschecked July 14, 2009
Micro-
100 b
Abstract: The effects of five domestic cooking methods, including steaming, microwaving, boiling, stir-frying, and stir-frying
Ondas
followed by boiling (stir-frying/boiling), on the nutrients and health-promoting compounds of broccoli were investigated. The
c
results show that all cooking treatments, except steaming, caused significant losses of chlorophyll and vitamin C and significant
Frito
decreases of total soluble proteins and soluble sugars. Total aliphatic and indole glucosinolates were significantly modified by all
Vitamin C content
80 d
cooking treatments but not by steaming. In general, the steaming led to the lowest loss of total glucosinolates, while stir-frying and
Cozido
(mg/100 g FW)
Cozido
stir-frying/boiling presented the highest loss. Stir-frying and stir-frying/boiling, the two most popular methods for most homemade
dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming
method appears the best in retention of the nutrients in cooking broccoli. e
e frito
Key words: Broccoli, Cooking, Glucosinolates, Vitamin C, Chlorophyll, Soluble sugar
60 doi:10.1631/jzus.B0920051 Document code: A CLC number: S635
INTRODUCTION ferent compartments of the plant cells to separate
40 Broccoli (Brassica oleracea var. italica) con-
from glucosinolates. When plant tissues are damaged,
myrosinase rapidly hydrolyzes the glucosinolates to
tains high levels of vitamins, antioxidants, and anti- glucose and other unstable intermediates, which
carcinogenic compounds and has been described as a spontaneously rearrange to a variety of biologically
vegetable with high nutritional value. Glucosinolates, active products, including isothiocyanates, thiocy-
20 a diverse class of sulfur- and nitrogen-containing anates, epithionitriles, or nitriles depending on
secondary metabolites, are found in Brassica vegeta- chemical conditions (Jia et al., 2009). The hydrolysis
bles including broccoli. These compounds have products vary depending largely upon the level and
gained renewed interest in recent years due to the activity of myrosinase, presence of specifier protein,
0 chemoprotective properties of their major hydrolysis e.g., epithiospecifier protein, and hydrolysis condi-
products, isothiocyanates. Glucosinolates are chemi- tions, e.g., pH, metal ions and temperature, and these
14 cally stable until they come in contact J Zhejiang Univ can be 2009 10(8):580-588 cultivar, and cooking
Yuan et al. with the deg- Sci B influenced by species,
cohydrolase, EC 3.2.1.147), which is stored in dif- a
radation enzyme myrosinase ( -thioglucoside glu- time and conditions (Verkerk et al., 2008). Epidemi-
ological studies and experimental researches with cell

48. Nursal/Yucecan: Vitamin C losses in frozen vegetables
¨
Vitamin C losses in some frozen vegetables due to various
cooking methods
zen vegetables B. Nursal and S. Yucecan
¨
eading from the first one. The Frozen spinach,2. Vitamin and okra were commercially 42.1, and 28.2% vitaminfrozen vegetables the losses in
Table peas, green beans C levels (dry weight basis) of C loss, respectively. Besides,
oducibility between standards cooked in three differentto cookingbased stainless steel, teflon, cooking processes were accelerated in thawed vegetables with the
according stewpans (double pans and methods. tendency; that is more destruction occurred in samples boiled in
pyrex) with and without thawing. The vitamin C levels were effected same
tructed by plotting absorbance both by cooking methods and stewpans. Frozen peas were found to be pyrex pan (60.3% loss in spinach, 40.8% loss in peas, 48.4% loss in
rsus concentration of standard the least (3.5% loss), and frozen green beans were foundlto be the green beans,Thawedcooking is uselessLossthe results,vitamin
Frozen Unthawed (x Loss
and 41.6% loss in okra). According to
most (19.6% loss) effected vegetables by thawing. In all of the stew- found that thawing before (x l and causes more
it was
same manner; their ascorbic pans, vegetables spinach,SEM) [mg/100 g] than[%]loss. Therefore,prevent vegetablesg] not[%] using double
double based stainless steel pan retained more vitamin C
the others. While boiling
C
SEM)frozen vitamin must be thawed before cook-
peas, green beans, and okra without ing. In order to [mg/100 C from destruction,
ording to standard curve plot- thawing resulted 46.5, 25.2, 18.2, and 21.6% vitamin C loss in double based stainless steel pan, minimum amount of water and cooking of
based stainless steel pan, boiling them in pyrex pan resulted 58.5, 36.0, frozen vegetables are recommended.
%). Spinach 362.1 l 101.7 0.0 305.4 l 50.9 15.7
DBSS 193.4 l 58.2 46.5 182.5 l 54.8 50.0
Teflon 177.1 l 66.8 51.1 160.2 l 79.2 55.8
1 Introduction Table 1. The types and characteristics of stewpans used for cooking
Pyrex 150.4 l 47.3 58.5 vegetables. l 43.7
frozen 143.6 60.3
each sample, and vitamin C In recent years, throughout the catering systems like hotels,
weight bases. We thought that restaurants, hospitals, schools, army corps lquality foods hygi- 0.0 types 58.5[cm]6.3 [cm]
Peas
enic, standardized, inexpensive and good
60.6 and factories, have Pan
7.9 meter l
Bottom dia- Top diameter
3.5 Thickness
Height
[cm] [mm]
DBSS 45.3 l 7.9a
accurate when discussing the become very important. Changes in food consumption patterns25.2 DBSS
36.6 l 5.4a 19.3 39.6
16.4 10.0 4.0
zen samples were measured resulted in[1]. For these reasons, in order demanda, b ready to32.5
eat foods Teflon variability and 40.9 l 5.1 for quality Teflon
product a great
to keep best Pyrex
36.7 l 4.2a 18.7 39.4
17.4
13.4
8.5 4.0
a 17.8 7.5 5.0
Pyrex 38.8 l 5.6 b
els which were found before and extend shelf life, different food protection technics are36.0 35.9 l 6.2 40.8
being applied [2]. It is obvious that cooling and freezing are
one of the best methods available in the food industry for pre-
Green beans 139.1 l
serving food products of high quality [3 – 5]. 3.9 116.5 l 52.0
0.0 Cooking procedures
2.1 19.6
Vitamin C, which is found in 113.8 l 36.0 fruits in
DBSS most vegetables and 90.9 l 25.9
18.2A kitchen oven working with natural gas 34.7 during cooking
was used
detectable levels, is often used as an indicator vitamin, because the samples. The smallest fireplace was chosen in order to cook 100 g
it is veryTeflon to air contact,96.7 l of water, cooking of each sample. The samples were dropped into boiling water (150 ml
sensitive amount 28.2 30.5 88.8 l 27.0 36.2
time and Pyrextype of stewpans80.5 l 26.3 lid is open distilled water), and boiled for 5 min, and then fire was held in mild
method, and whether the 42.1 71.8 l 20.4 48.4 tightly cov-
ge of triplicate experiments. or closed during cooking [6, 7]. These effects are also valid for condition till the end of cooking (30 min). The pans werefor unthawed
ered during boiling process. This procedure was repeated
frozen vegetables. Vitamin losses can increase by cooking and and
erformed on the data in order leaching effects, unless no losses152.5 l 21.0 storage. 0.0 thawed 138.7Thawingfor spinach, green beans, peas and okra
Okra occur during frozen
samples.
l 25.1 was done at room temperature
(22.3 l 2 8C). Thawing times
process
9.6
es. 119.6 l 7.7 21.6The cooked sampleslwere immediately 33.1 in ice-water and
It is well known that, generally, losses during cooking depends were 5, 4, 3, and 3 h, respectively.
DBSS
on variety, species, initial vitamin C level before freezing, pH,
102.0 11.9 cooled
surface to mass ratio, cooking time and l 7.0 of cooking homogenized in a Waring 11.4 for 1 min 36.7 ml of 3% meta-
Teflon 113.8 amount 25.4 96.5 l Blender with 100
water [8 – 10]. phosphoric acid (HPO3) solution and analysed without waiting. This
The purpose of the present study was tol 9.5
Pyrex 89.0 l times
109.5 determine the vita-28.2 was repeated three9.1 for each sample.
process 41.6
min C losses of some commercially frozen vegetables after
ion cooking (with and without thawing) in three different stewpans 2.2 Ascorbic acid analyses
S. 451 – a
(double based stainless values are significantly different C levels were measured all2,6-dichlorophenolindophenol
Vitamin C steel (DBSS), teflon, and pyrex). Nr. 6,Vitamin (p453 0.05) in by kinds of
Nahrung 44 (2000)
method (50 mg dye/100 ml distilled water) [11, 12], using a 8700
vegetables, except bearing the same superscripts (a, b) within the same
Model Spectrophotometer.
process showed that some In order to determine the ascorbic acid levels, 10 g of each homoge-
column.

49. Mean values were significantly different from those of the raw food (paired t test: ***P, 0·005, ****P, 0·0001.
† ‘Typical’ cooking procedures were established from the results of a consumer questionnaire (for details see p. 682).
‡ Times shown reflect the duration required to cook the food item (determined from preliminary experiments, i.e. not ‘undercooked’
or ‘overcooked’; for details,Journal of Nutrition (2002), 88, 681–688
British
see p. 683).
q The Authors 2002
DOI: 10.1079/BJN2002733
§ To avoid differences in moisture content as a result of different cooking procedures, spinach, broccoli and beef were weighed raw
before cooking and values therefore given per 100 g raw weight. Values for potatoes relate to whole potatoes (skin and flesh)
and are given per 100 g raw or cooked weight as appropriate (for details of procedures see p. 682).
The effect of different cooking methods on folate retention in
various foods that are amongst the major contributors to folate intake
in the UK diet
Derek J. McKillop, Kristina Pentieva*, Donna Daly, Joseph M. McPartlin, Joan Hughes, J. J. Strain,
John M. Scott and Helene McNulty
Northern Ireland Centre for Food and Health (NICHE), University of Ulster, Coleraine BT52 1SA, Northern Ireland, UK
(Received 14 January 2002 – Revised 04 July 2002 – Accepted 15 August 2002)
COZIDO A VAPOR
Folate intake is strongly influenced by various methods of cooking that can degrade the natural
forms of the vitamin in foods. The aim of the present study was to determine the effect of
different cooking methods on folate retention in various foods that contribute to folate intake
in the UK diet. Typical purchasing and cooking practices of representative food folate sources
were determined from a questionnaire survey of local shoppers (n 100). Total folate was deter-
mined by microbiological assay (Lactobacillus casei NCIMB 10463) following thermal extrac-
tion and tri-enzyme (a-amylase, protease and conjugase) treatment in raw foods and after
typical methods of cooking. Boiling for typical time periods resulted in only 49 % retention
of folate in spinach (191·8 and 94·4 mg/100 g for raw and boiled spinach respectively;
P, 0·005), and only 44 % in broccoli (177·1 and 77·0 mg/100 g for raw and boiled broccoli
respectively, P, 0·0001). Steaming of spinach or broccoli, in contrast, resulted in no significant
decrease in folate content, even for the maximum steaming periods of 4·5 min (spinach) and
COZIDO EM ÁGUA
15·0 min (broccoli). Prolonged grilling of beef for the maximum period of 16·0 min did not
result in a significant decrease in folate content (54·3 and 51·5 mg/100 g for raw and grilled
beef respectively). Compared with raw values, boiling of whole potatoes (skin and flesh) for
60·0 min did not result in a significant change in folate content (125·1 and 102·8 mg/100 g
for raw and boiled potato respectively), nor was there any effect on folate retention whether
or not skin was retained during boiling. These current results show that the retention of
folate in various foods is highly dependent both on the food in question and the method of cook-
ing. Thus, public health efforts to increase folate intake in order to improve folate status should
incorporate practical advice on cooking.
Food folate retention: Cooking methods: Food folates: Dietary folate intake
ESPINAFRE
Optimal folate status may have a role in the prevention of 400 mg folic acid/d in addition to normal dietary folate
cardiovascular disease via plasma homocysteine-lowering intake to prevent the occurrence of neural tube defects.
(Boushey et al. 1995), and possibly in the prevention of However, more recent studies suggest that an additional
certain cancers (Branda & Blickenderfer, 1993; Kim et al. intake of 200 mg folic acid/d may be optimal both for the
1997; Jacob et al. 1998; Choi & Mason, 2000). However, prevention of neural tube defect occurrence (Daly et al.
the most compelling evidence for the benefit of optimal 1997) and for the lowering of plasma homocysteine

50. British Journal of Nutrition (2002), 88, 681–688 DOI: 10.1079/BJN2002733
q The Authors 2002
The effect of different cooking methods on folate retention in
various foods that are amongst the major contributors to folate intake
in the UK diet
Derek J. McKillop, Kristina Pentieva*, Donna Daly, Joseph M. McPartlin, Joan Hughes, J. J. Strain,
John M. Scott and Helene McNulty
Northern Ireland Centre for Food and Health (NICHE), University of Ulster, Coleraine BT52 1SA, Northern Ireland, UK
(Received 14 January 2002 – Revised 04 July 2002 – Accepted 15 August 2002)
COZIDO A VAPOR
Folate intake is strongly influenced by various methods of cooking that can degrade the natural
forms of the vitamin in foods. The aim of the present study was to determine the effect of
different cooking methods on folate retention in various foods that contribute to folate intake
in the UK diet. Typical purchasing and cooking practices of representative food folate sources
were determined from a questionnaire survey of local shoppers (n 100). Total folate was deter-
mined by microbiological assay (Lactobacillus casei NCIMB 10463) following thermal extrac-
tion and tri-enzyme (a-amylase, protease and conjugase) treatment in raw foods and after
typical methods of cooking. Boiling for typical time periods resulted in only 49 % retention
of folate in spinach (191·8 and 94·4 mg/100 g for raw and boiled spinach respectively;
P, 0·005), and only 44 % in broccoli (177·1 and 77·0 mg/100 g for raw and boiled broccoli
respectively, P, 0·0001). Steaming of spinach or broccoli, in contrast, resulted in no significant
decrease in folate content, even for the maximum steaming periods of 4·5 min (spinach) and
COZIDO EM ÁGUA
15·0 min (broccoli). Prolonged grilling of beef for the maximum period of 16·0 min did not
result in a significant decrease in folate content (54·3 and 51·5 mg/100 g for raw and grilled
beef respectively). Compared with raw values, boiling of whole potatoes (skin and flesh) for
60·0 min did not result in a significant change in folate content (125·1 and 102·8 mg/100 g
for raw and boiled potato respectively), nor was there any effect on folate retention whether
or not skin was retained during boiling. These current results show that the retention of
folate in various foods is highly dependent both on the food in question and the method of cook-
ing. Thus, public health efforts to increase folate intake in order to improve folate status should
incorporate practical advice on cooking.
Food folate retention: Cooking methods: Food folates: Dietary folate intake
BRÓCOLO
Optimal folate status may have a role in the prevention of 400 mg folic acid/d in addition to normal dietary folate
cardiovascular disease via plasma homocysteine-lowering intake to prevent the occurrence of neural tube defects.
(Boushey et al. 1995), and possibly in the prevention of However, more recent studies suggest that an additional
certain cancers (Branda & Blickenderfer, 1993; Kim et al. intake of 200 mg folic acid/d may be optimal both for the
1997; Jacob et al. 1998; Choi & Mason, 2000). However, prevention of neural tube defect occurrence (Daly et al.
Fig. 2. The effect of duration and method of cooking on folate retention in: (a), spinach;
the most compelling evidence for the benefit of optimal 1997) and for the lowering of plasma homocysteine

51. British Journal of Nutrition (2002), 88, 681–688 DOI: 10.1079/BJN2002733
q The Authors 2002
The effect of different cooking methods on folate retention in
various foods that are amongst the major contributors to folate intake
in the UK diet
6 D. J. McKillop et al.
Derek J. McKillop, Kristina Pentieva*, Donna Daly, Joseph M. McPartlin, Joan Hughes, J. J. Strain,
John M. Scott and Helene McNulty
Northern Ireland Centre for Food and Health (NICHE), University of Ulster, Coleraine BT52 1SA, Northern Ireland, UK
(Received 14 January 2002 – Revised 04 July 2002 – Accepted 15 August 2002)
Folate intake is strongly influenced by various methods of cooking that can degrade the natural
forms of the vitamin in foods. The aim of the present study was to determine the effect of
different cooking methods on folate retention in various foods that contribute to folate intake
in the UK diet. Typical purchasing and cooking practices of representative food folate sources
were determined from a questionnaire survey of local shoppers (n 100). Total folate was deter-
mined by microbiological assay (Lactobacillus casei NCIMB 10463) following thermal extrac-
tion and tri-enzyme (a-amylase, protease and conjugase) treatment in raw foods and after
typical methods of cooking. Boiling for typical time periods resulted in only 49 % retention
of folate in spinach (191·8 and 94·4 mg/100 g for raw and boiled spinach respectively;
P, 0·005), and only 44 % in broccoli (177·1 and 77·0 mg/100 g for raw and boiled broccoli
respectively, P, 0·0001). Steaming of spinach or broccoli, in contrast, resulted in no significant
decrease in folate content, even for the maximum steaming periods of 4·5 min (spinach) and
15·0 min (broccoli). Prolonged grilling of beef for the maximum period of 16·0 min did not
result in a significant decrease in folate content (54·3 and 51·5 mg/100 g for raw and grilled
beef respectively). Compared with raw values, boiling of whole potatoes (skin and flesh) for
60·0 min did not result in a significant change in folate content (125·1 and 102·8 mg/100 g
for raw and boiled potato respectively), nor was there any effect on folate retention whether
or not skin was retained during boiling. These current results show that the retention of
folate in various foods is highly dependent both on the food in question and the method of cook-
ing. Thus, public health efforts to increase folate intake in order to improve folate status should
incorporate practical advice on cooking.
Food folate retention: Cooking methods: Food folates: Dietary folate intake
Optimal folate status may have a role in the prevention of 400 mg folic acid/d in addition to normal dietary folate
cardiovascular disease via plasma homocysteine-lowering intake to prevent the occurrence of neural tube defects.
(Boushey et al. 1995), and possibly in the prevention ofATATA B
However, more recent studies suggest that an additional
certain cancers (Branda & Blickenderfer, 1993; Kim et al. intake of 200 mg folic acid/d may be optimal both for the
1997; Jacob et al. 1998; Choi & Mason, 2000). However, prevention of neural tube defect occurrence (Daly et al.
g. 3. Impact of preparation the most compelling evidence forretentionofduring boiling. and fordetails of samples and procedures,
of potatoes on folate the benefit optimal 1997) For the lowering of plasma homocysteine see p. 682. Values

52. Vitamin C c
60
580 Yuan et al. / J Zhejiang Univ Sci B 2009 10(8):580-588
(mg/100 g
Journal of Zhejiang University SCIENCE B
ISSN 1673-1581 (Print); ISSN 1862-1783 (Online)
www.zju.edu.cn/jzus; www.springerlink.com
40
E-mail: jzus@zju.edu.cn
Effects of different cooking methods on health-promoting
20 compounds of broccoli*
Gao-feng YUAN1, Bo SUN1, Jing YUAN1, Qiao-mei WANG†‡1,2
0 (1Department of Horticulture, Zhejiang University, Hangzhou 310029, China)
14 2
( Key Laboratory of Horticultural Plant Growth, Development and Quality Improvement, Ministry of Agriculture, Hangzhou 310029, China)
Micro-
a
†
a
E-mail: qmwang@zju.edu.cn
Crú Vapor Ondas a
Received Feb. 24, 2009; Revision accepted Apr. 20, 2009; Crosschecked July 14, 2009
a
Frito
12
Total carotenoid content
Cozidob
Abstract: The effects of five domestic cooking methods, including steaming, microwaving, boiling, stir-frying, and stir-frying
followed by boiling (stir-frying/boiling), on the nutrients and health-promoting compounds of broccoli were investigated. The
(mg/100 g FW)
results show that all cooking treatments, except steaming, caused significant losses of chlorophyll and vitamin C and significant Cozido
10
decreases of total soluble proteins and soluble sugars. Total aliphatic and indole glucosinolates were significantly modified by all
cooking treatments but not by steaming. In general, the steaming led to the lowest loss of total glucosinolates, while stir-frying and c
e frito
stir-frying/boiling presented the highest loss. Stir-frying and stir-frying/boiling, the two most popular methods for most homemade
dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming
8
method appears the best in retention of the nutrients in cooking broccoli.
Key words: Broccoli, Cooking, Glucosinolates, Vitamin C, Chlorophyll, Soluble sugar
6
doi:10.1631/jzus.B0920051 Document code: A CLC number: S635
INTRODUCTION ferent compartments of the plant cells to separate
4 Broccoli (Brassica oleracea var. italica) con-
from glucosinolates. When plant tissues are damaged,
myrosinase rapidly hydrolyzes the glucosinolates to
tains high levels of vitamins, antioxidants, and anti- glucose and other unstable intermediates, which
2
carcinogenic compounds and has been described as a spontaneously rearrange to a variety of biologically
vegetable with high nutritional value. Glucosinolates, active products, including isothiocyanates, thiocy-
a diverse class of sulfur- and nitrogen-containing anates, epithionitriles, or nitriles depending on
0
secondary metabolites, are found in Brassica vegeta- chemical conditions (Jia et al., 2009). The hydrolysis
bles including broccoli. These compounds have products vary depending largely upon the level and
1 2 3 4
gained renewed interest in recent years due to the activity of myrosinase, presence of specifier protein,
chemoprotective properties of their major hydrolysis e.g., epithiospecifier protein, and hydrolysis condi- 5 6
products, isothiocyanates. Glucosinolates are chemi- tions, e.g., pH, metal ions and temperature, and these
Cooking method
cally stable until they come in contact J Zhejiang Univ can be 2009 10(8):580-588 cultivar, and cooking
Yuan et al. with the deg- Sci B influenced by species,
radation enzyme myrosinase ( -thioglucoside glu- time and conditions (Verkerk et al., 2008). Epidemi-
cohydrolase, EC 3.2.1.147), which is stored in dif- ological studies and experimental researches with cell

53. PERDA DE 30 A 35% DE β-CAROTENO NA
CONFECÇÃO DE VEGETAIS
Sweeney JP, Marsh AC. J Am Diet Assoc. 1971;59:238-43.