I have a few questions:
1) B1 and B2 - in the lesson you primarily list animal-based foods as sources - are they present in sufficient amounts in brewer's yeast?
2) Folic acid - you mention folacin. However, nearly half of the population is unable to absorb it due to the MTHFR genetic mutation, which is why the methylfolate variant is recommended, especially for pregnant women. Shouldn't this be mentioned given the potential consequences for the fetus?
1. Yeast is a rich source of B-complex vitamins, but it depends on the form and quantity in which we consume it. These substances are thermolabile, and their sources need to be handled carefully. Therefore, the tabulated nutrient content values may not be a reliable indicator.
2. Folates, folacin, or folic acid are derivatives of glutamic acid, exhibiting different biological activities from folic acid. Their metabolism is complex, with monoglutamate being generally better absorbed than polyglutamates. For these reasons, the term "folic acid equivalent" is used, calculated as the sum of monoglutamate and 0.2 times the polyglutamate. The bioavailability of B9 is determined by the ratio of monoglutamates to polyglutamates (values ranging from 50 to 70% on average), and the situation is further complicated by the fact that bioavailability is higher from animal sources, but their folic acid content is lower. For these reasons, plant-based foods are recommended as the primary sources of B9. Nutritional supplements aim to provide substances with the best possible bioavailability. B9's advantage is that a high percentage of the European population suffers from a mutation in the gene for the enzyme MTHFR (methylenetetrahydrofolate reductase), which is crucial for the metabolism of folic acid and can cause elevated homocysteine levels, leading to higher risks of congenital defects in the fetus during pregnancy. Methylfolate is a form of B9 that is well absorbed even without intervention from this enzyme and is gradually becoming the standard in nutritional supplements.
Themes: Weight loss Animal foods
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.