Plant stanols and sterols are natural substances found in certain plant-based foods.
These are, together, called phytosterols. Stanols are saturated forms of sterols.
Phytosterols imitate cholesterol compounds and may play a role in reducing cholesterol levels in the body naturally.
There are about 40 types of sterols identified. The most common ones are sitosterol, campesterol, and stigmasterol.
Stanols make up only 10% of total phytosterols. Sitostanol and campestanol are two common types.
According to the Centers for Disease Control and Prevention, about 94 million adults in the United States have total cholesterol levels above 200 mg/dL.
High cholesterol can lead to heart disease by blocking the arteries.
Besides dietary changes and regular exercise, consuming about 2-3 grams of plant stanols and sterols may help reduce cholesterol levels.
Phytosterols have a similar chemical structure to cholesterol.
When consumed with cholesterol-rich foods, they imitate cholesterol components and reduce the intestinal absorption of the same.
Let’s say your intestine absorbs 50% of all cholesterol compounds from foods you eat.
When you also consume phytosterols, they are assumed to be cholesterol and absorbed too.
Therefore, the total amount of cholesterol absorbed is a mix of actual cholesterol and phytosterols instead of just cholesterol.
As a result, more cholesterol gets flushed out of the system without getting absorbed, reducing serum cholesterol levels over time.
A meta-analysis of 41 studies shows that consuming up to 2g/day of plant stanols and sterols may reduce Low-Density Lipoprotein (LDL) cholesterol levels by up to 10%.
Eating food low in saturated fat and high in phytosterols can reduce LDL levels by up to 20%.
Image: Plant Sterols Lower Blood Cholesterol
The following are food sources rich in phytosterols.
| Food | Approx quantity | Phytosterols in mg |
| Soybeans | Half cup | 149 |
| Peas | Half cup | 133 |
| Sesame oil | 14 g (1 tablespoon) | 118 |
| Kidney beans | Half cup | 117 |
| Pistachio nuts | 1 ounce | 61 |
| Safflower oil | 14 g (1 tablespoon) | 60 |
| Lentils | Half cup | 54 |
| Cashew nuts | 1 ounce | 45 |
| Cottonseed oil | 14 g (1 tablespoon) | 44 |
| Orange | 1 medium-sized fruit | 34 |
| Macadamia nuts | 1 ounce | 33 |
| Almonds | 1 ounce | 32 |
| Olive Oil | 14 g (1 tablespoon) | 30 |
Other Food Sources Rich In Plant Stanols
Phytosterols are the most useful for people with high cholesterol levels or family members with high cholesterol levels.
Further, those taking statin (blood cholesterol-lowering medications) also benefit from phytosterols, as they boost the effectiveness of the drug.
Statins are a class of cholesterol-lowering medications commonly prescribed for those with high total and LDL cholesterol levels.
These medications also bring down the risk of strokes and heart diseases.
Plant sterols are not a substitute for statins, as they cannot reduce cholesterol levels as effectively as prescribed medications.
After discussing with your medical practitioner, you could increase the consumption of plant stanols and sterols along with continuing statins.
Phytosterols are relatively safe for most individuals.
However, experts don’t recommend these for people with a genetic condition called sitosterolemia.
This condition leads to excess build-up of plant stanols and sterols in the body and may cause artery blockages.
Non–Alcoholic Steatohepatitis (NASH) is liver inflammation and damage due to excess build-up of fat in the liver.
Studies found that a diet low in cholesterol helped bring down inflammation and prevented the worsening of NASH.
A 2014 study suggests that plant stanols and sterols can completely inhibit liver inflammation caused by a High-Fat Diet (HFD).
β-sitosterol supplements are available without prescription in the United States. These supplements work best when taken after a meal.
You may need to check the labels to know safe consumption limits. Start supplements only after discussing them with your doctor.
Some packaged food items like juice, milk, or cheese may be supplemented with plant stanols and sterols and are beneficial when consumed regularly.
Studies recommend limiting your intake of phytosterols (supplements + natural food sources) to 2-3 g/day.
Higher quantities are not proven to offer improved benefits.
Choline is an essential nutrient that is required for normal body function.
Though the liver makes small amounts of choline, it is insufficient to meet the body's needs. So, one must obtain choline through diet.
Chemically, choline is an organic, water-soluble compound that is neither a mineral nor a vitamin.
Despite this, choline is grouped under B vitamins due to its similarities.
Choline is essential for healthy brain and liver function and muscle movement and affects the nervous system and metabolism.
Choline is metabolized in the liver, and most of it is converted into phosphatidylcholine.
This phosphatidylcholine helps in building fat-carrying proteins and breaking down cholesterol.
Choline is also called the ‘food’ for beneficial gut bacteria.
Researchers have identified several genes associated with choline deficiency.
In the sample report below, we've attempted to analyze some important genes that increase the risk of choline deficiency.
You can identify your genetic risk of gout by using your 23andMe DNA data and placing an order for the Gene Nutrition Report.
Choline is required for several essential body functions and offers many health benefits, such as:
Choline is a vital nutrient required for brain health and development.
Two studies demonstrated this:
A 2018 study found that a higher dietary choline intake was linked to a lower risk for ischaemic stroke. The study had 4,000 African-American participants.
A study conducted in 2014 reported that choline plays a role in fat metabolization.
It was found that female athletes who took choline supplements had lower body mass indexes (BMI) and leptin than the control group.
Leptin is a hormone that controls the amount of body fat.
Choline is vital for healthy fetal development and may affect pregnancy outcomes.
A study conducted on women in their third trimester found that women who took higher doses of choline had reduced markers of preeclampsia.
Preeclampsia is a high blood pressure condition that may occur during pregnancy.
A 2018 study found that choline supplements improved lung function and reduced symptoms of fatty liver diseases in 10 adult males with cystic fibrosis.
While most people get their choline requirement from the diet each day, certain groups of people may need additional supplementation. They include:
It is essential to take choline supplements during pregnancy.
Choline supports fetal brain and spinal cord development.
Choline deficiency can cause congenital disabilities, such as cleft lip, cardiac defects, and hypospadias.
Research has shown that children whose birth parents took adequate amounts of choline have better attention, memory, and problem-solving skills.
Since prenatal vitamins contain very little choline, healthcare providers usually recommend an additional supplement.
Choline supplements are readily available following forms:
No research or study to date states that any of these forms is better than the other.
The amount of choline in each supplement varies, so it is important to read the label before choosing a supplement.
It is advisable to take choline supplements based on the recommendation of a healthcare professional.
According to research, Puritan’s Pride Concentrated Ultra Lecithin is a quality choice when it comes to choline supplements. It is affordable, offers a well-absorbed form of choline, and can be used safely throughout pregnancy.
Bestvite Cognizin is another quality choline supplement product that is great for pregnant women and is said to improve cognition in children, according to research.
NOW Supplements Choline and Inositol is one of the most affordable choline supplements recommended by Healthline.
Another effective choline supplement, which is also Healthline’s top pick is Jarrow Formulas Citicoline (CDP Choline).
This product is highly recommended because it is readily absorbed and proven more effective for memory, thinking and overall brain health.
**Xcode Life doesn’t recommend any particular brand/supplement. Kindly seek the advice of a qualified medical practitioner before taking choline supplements.
People can get choline from various dietary sources.
Infants get their choline requirement from breast milk.
A few common dietary sources for children and adults include:
Some fortified foods may also contain choline in the form of lecithin.
Biotin is one of the water-soluble B-complex vitamins. It is also called vitamin B7, vitamin H, or coenzyme R.
It is naturally found in the body and synthesized by gut bacteria or microbiome (the bacterial population living in the intestines).
It also can be obtained from certain foods or readily available supplements.
All B vitamins are responsible for breaking down complex foods into simpler substances. This conversion of food into fuel produces energy to perform various metabolic functions in the body.
Biotin is involved in major metabolic pathways such as gluconeogenesis, amino acid catabolism, and fatty acid synthesis.
It plays a significant role in assisting certain enzymes called biotin-dependent carboxylases. These enzymes break down carbohydrates, proteins, and fats in food.
Biotin is essential for gene stability as it is covalently attached to histones (proteins that to DNA and helps chromosomes to give that shape).
Biotin is also required to make keratin, a protein that forms skin, hair, and nails.
Biotin can have a good impact on your health with the following benefits:
The signs of a biotin deficiency develop gradually and may worsen over time.
Other symptoms include:
Biotin deficiency is quite uncommon. Your biotin levels in the body can be low due to the following reasons:
Your body cannot absorb vitamins properly if you take certain medications.
Antibiotics and seizure medicines are some of them.
The gut bacteria, which can naturally create biotin, are also eliminated by antibiotics.
You may become biotin deficient if you get your nutrition through an IV. Until you can eat a solid diet again, supplements may be required.
Your body may be unable to absorb nutrients from food if you have certain chronic gut disorders. Colitis and Crohn's disease are some of these conditions.
You might not be able to obtain a range of vitamins and minerals from your meal if you follow a strict diet. This can lead to a biotin deficiency in some cases.
Biotinidase is an enzyme that helps biotin unbind from proteins in food.
This leaves the vitamin in its unbound or free state.
Unbound biotin then works with certain enzymes to break down carbs, proteins, and fats.
With biotinidase deficiency, biotin remains in the bound state and cannot be used or recycled.
Holocarboxylase synthetase deficiency, biotin transport deficiency, and phenylketonuria are a few additional genetic conditions that can lead to biotin deficiency.
Both holocarboxylase synthetase and biotin transport deficiencies are incredibly uncommon. Phenylketonuria is more widespread.
This disorder is checked in newborns because, if undiagnosed and untreated, it can lead to serious brain issues.
The gene responsible for biotinidase deficiency is the BTD gene.
The BTD gene contains instructions for producing the biotinidase enzyme.
Biotinidase recycles biotin to make it available for the enzymes to use in metabolic pathways.
Variations or changes in the BTD gene cause this genetic condition.
Biotinidase activity is decreased completely by mutations in the BTD gene.
The inheritance pattern of biotin deficiency is autosomal recessive.
The mutant gene is present in both parents with biotinidase deficiency.
The child is at risk of developing the condition only if both copies of the mutated BTD gene are inherited.
Image: Autosomal recessive inheritance pattern
When there is a profound biotinidase deficiency, biotinidase activity falls to less than 10% of normal.
When partial biotinidase deficiency occurs, biotinidase activity falls to between 10% and 30% of normal.
Biotin can often be used by the body a few times before being excreted in waste.
Biotin cannot be recycled if the biotinidase enzyme is insufficiently present.
Due to the consequent deficiency in free biotin, biotin-dependent carboxylase activity is impaired. This causes a buildup of potentially harmful substances in the body.
As biotin is essential for maintaining both humoral and cell-mediated immunity, biotin deficiency can result in cutaneous candidiasis in newborns.
IgA insufficiency and low T lymphocyte percentages could exist.
Encephalopathies can result due to biotin deficiency.
Fetal abnormalities like cleft palate, micrognathia, and micromelia could occur.
The recommended daily intake of biotin:
For adults - 30 micrograms (mcg)
For children - 5 mcg
For pregnant mothers - 35 mcg.
It's simple to get this vitamin from the diet. Biotin is available in many foods.
These include
Researchers have identified several genes associated with type 2 diabetes.
In the sample report below, we've attempted to analyze some important genes that increase the risk of type 2 diabetes.
You can identify your genetic risk of type 2 diabetes by using your 23andMe DNA data and placing an order for the Gene Health Report.
Glucose, a type of sugar, is the primary energy source for the body.
However, excess glucose can be harmful.
A hormone called insulin regulates our blood glucose level.
Insulin is released from the pancreas into the blood when glucose levels are high, like after a meal.
However, when the pancreas does not release enough insulin, a person develops diabetes.
Type 2 diabetes is a disorder caused due to the insufficient production of insulin in the body.
Environmental and lifestyle factors were typically thought to cause type 2 diabetes.
However, scientists have recently found that it also might also have a hereditary (genetic) component.
Symptoms of type 2 diabetes are not apparent at first but slowly become noticeable.
Some common symptoms are
Additional symptoms include
Uncontrolled diabetes can cause other problems over time.
It can cause heart disease and kidney damage and affect your eyes and nerves.
Studies show that type 2 diabetes is more likely to be genetic than type 1.
It means that if one of your close relatives has type 2 diabetes, you are at an increased risk for it.
Race can also influence type 2 diabetes.
Some studies show that Asian, Latino, and black people are more prone to develop diabetes.
There is a high chance of developing diabetes if it runs in the family.
If only one parent has diabetes, a person has a 40% risk of developing it.
If both parents have diabetes, a person might be 70% more likely to develop it.
If a sibling or close relative has type 2 diabetes, a person is three times more likely to have it.
There is no clear pattern to explain from which parent diabetes is inherited.
However, a person is more likely to get type 2 diabetes if his mother has the condition.
Having a close family member with diabetes increases the risk of having the disease.
Having specific genes in your body increases your risk of type 2 diabetes.
A study published in 2013 has identified the genes that make you prone to type 2 diabetes:
This gene contains instructions for producing the enzyme that degrades protein in our body.
Mutations in this gene are associated with diabetes across many racial groups.
Mutations in this gene can slow down the release of insulin.
Glucokinase helps the body digest glucose.
The glucose transporter helps glucose to enter pancreatic beta cells.
If you carry gene changes associated with type 2 diabetes risk, you may be more prone to getting this condition.
Other lifestyle factors and habits can also influence type 2 diabetes risk.
For example, if you smoke or drink, you are at a greater risk of contracting diabetes.
Extreme and chronic stress can also cause diabetes.
Being obese and having a lack of physical activity puts you at a greater risk of having Type 2 diabetes.
Many chronic conditions like type 2 diabetes are polygenic - this means many genes influence the development of this condition.
However, in most cases, certain lifestyle and environmental factors can offest the genetic risk.
You might have a gene associated with diabetes, but you might never have the condition because you have a healthy lifestyle.
Through a balanced diet and active lifestyle, it is possible to prevent type 2 diabetes even if you are genetically at an increased risk for this condition.
Genetic testing is an effective tool for assessing your risk for numerous health conditions.
By analyzing your DNA, you can get information on whether you carry “risky genes” associated with numerous debilitating conditions like diabetes and heart disease.
With this information in hand, you can now take informed proactive measures to reduce the risk of these conditions and potentially prevent them.
Further, if you already have some of these conditions, your doctor can use the information in your report to recommend optimal management and treatment strategies.
The best way to prevent diabetes is to make dietary and lifestyle changes.
Your diet should include loads of protein and fiber.
You should also eat green leafy vegetables if you want to prevent diabetes.
Instead, eat food in small portions throughout the day.
Brisk walking, swimming, and cycling are considered suitable for the body.
All these things can collectively help you manage diabetes.
Type 2 diabetes has a link to a person’s genes.
If it runs in the family, a person is at an increased risk for type 2 diabetes.
Genetic testing is an effective tool to learn your risk for many health conditions, including type 2 diabetes.
Lifestyle and environmental factors also influence whether someone will have diabetes.
Having a healthy diet and stress-free life is vital to prevent diabetes.
Procrastination is the constant and unnecessary postponing of essential tasks.
It can be a simple chore like cleaning your desk or something more urgent, like sending that vital email to your boss.
Procrastination can prevent you from achieving your goals and increase stress levels due to the piling up of essential tasks until the last minute.
It can be a debilitating condition that hampers your well-being.
Research on behavioral traits in the last decade confirms that your tendency to procrastinate is partly genetic.
According to a study in Psychological Science, genetics can explain at least 46% of a person’s tendency to procrastinate.
A 2018 study reported compelling evidence connecting procrastination with a gene involved in regulating dopamine, or the happy hormone.
Our brains experience a dopamine rush when we do something we love.
That is how we are motivated to complete a task.
The TH gene produces tyrosine hydroxylase enzyme that helps regulate dopamine production.
But scientists have found that a particular protein interferes with the brain’s reward system and decreases dopamine secretion.
Mutation in this gene reduces dopamine production and hampers the reward system.
Reduced dopamine secretion in the body can make people feel unmotivated and depressed, resulting in serial procrastination.
However, the dopamine-procrastination relationship seems slightly different for women.
Females with the TH mutation were more likely to have higher dopamine levels and be procrastinators.
These researchers hypothesize the role of estrogen in this.
Some studies suggest that having a larger amygdala is related to procrastination.
Amygdala is the part of the brain that helps process emotions.
If you have a low threshold of tolerating negative emotions, then you might be more prone to procrastination.
Many people are of the opinion that procrastination is just laziness.
But modern research has revealed a lot more about procrastinators and what exactly goes on in their minds.
Procrastination can even be a symptom that points to deeper mental health issues.
Procrastination often stems from clinical depression and acute anxiety. Some people get extremely anxious about even starting a task, so they don’t do it at all.
Others fear failing at the task and then being criticized for it, so they keep avoiding it to delay the heartbreak.
There also appears to be a relationship between obsessive-compulsive disorder (OCD) and procrastination.
Attention deficit hyperactive disordered patients also procrastinate because their minds are always racing, and they have difficulty focusing on one task.
Poor physical or mental health might be another major reason for procrastination. Lack of energy or mental exhaustion can also lead to postponing important tasks.
Procrastination can point to a deeper problem, especially if it is a chronic issue that hampers daily life.
Contrary to popular belief, procrastination is not the same as laziness.
It can signify an underlying mental health condition like anxiety, depression, or OCD.
Research studies suggest that genes can explain 46% of a person’s tendency to procrastinate.
These genes may play a role in dopamine regulation, which controls the brain reward system.
Due to variations in these genes, some may not feel positive and rewarded when completing and task and, thus, may tend to postpone it.
There is no easy answer when it comes to determining whether or not genius is genetic.
However, there are a few key points that can be looked at when trying to make this determination.
First, it is important to understand what genius actually is.
A genius is often defined as someone with exceptional natural ability or talent, particularly in a specific field.
This definition leaves room for interpretation, as many people may be considered genius in one area but not another.
The average genius IQ is said to be around 140.
Some signs that may qualify a person as a “genius” include:
Sir Cyril Burt, between 1943 and 1966, conducted numerous twin studies on IQ and genetics.
He concluded that IQ has a significant genetic component.
Several other studies report that the heritability of intelligence could be as high as 0.8 (on a scale of 0.0 to 1.0).
DTNBP1 is a gene of interest associated with intelligence.
It produces a protein called the dystrobrevin-binding protein 1 and is a candidate gene for schizophrenia.
Recent studies report that DTBNP1 may play a role in cognition.
A study found that a specific type of the DTBNP1 gene was associated with higher educational achievement in those with schizophrenia.
The authors hypothesize that this genetic change modifies schizophrenia risk by enhancing cognition.
This could explain why geniuses like Vincent Van Gogh or Sir Isaac Newton had their own share of mental illnesses.
According to studies, genetics can drive anywhere between 30-75% of the variations in people’s IQ levels.
However, certain environmental factors and socioeconomic status can prevent a person from achieving their true genetic potential of IQ levels.
Having the genetic traits of a genius but not having the support or encouragement to channel these talents is futile.
Studies show that parents who nurture their children’s talent by providing the right guidance and training are making geniuses.
Let’s now have a look at some environmental factors that can shape someone to be a genius.
A lack of financial stability may hinder the resources that can be provided to a child to reach their full IQ potential.
According to a research study, children of the highest and lowest socioeconomic status, on average, differ in IQ by 6 points at the age of 2 years.
Further, by the age of 16, the IQ gap had almost tripled.
Certain nutritional components of your diet help improve cognitive functioning.
According to a study, nutritional deficiencies at the age of 1 to 5 can reduce IQ by up to 15 points!
Good parental relationships, encouraging comments, constructive criticism, and regular feedback can all help forester a child’s genius potential.
Getting information about your/your child’s cognitive abilities can help identify and use the correct tools to support these abilities.
It can also help highlight the areas which require further time and attention.
Geniuses are both born and made. While genetics can explain up to 75% of variations in IQ levels, factors like socioeconomic status and home environment decide whether a person achieves their full genetic IQ potential.
