Nutri News September 2022

Brooks
10
Lunch Box Recipe:
Sweet Ham Roll-up
Your Essential Guide to
Vitamins and Minerals
BRAIN FOODS
Shopping in Season: Figs
https://unfnutrinews.wordpress.com/

Table of Contents
3
MYTHBUSTING
Is breakfast the most
important meal of the day?
5
STUDENT SPOTLIGHT
Georgina Brace -Brooks 10
9
THE LUNCH BOX
Sweet Ham Roll-up
11
FOOD SCIENCE
Brain Foods
22
MONTHLY HACKS
Why frozen fruits and
vegetables are better
than fresh
16
FACULTY
SPOTLIGHT
An interview with Professor
Andrea Altice
24
NUTRITION
RESEARCH
Does a nutrient dense breakfast
improve school performance?
18
SHOPPING IN SEASON
Figs
26
OPPORTUNITIES
WITH NUTRI NEWS
27
29
31
YOUR ESSENTIAL
GUIDE TO VITAMINS
AND MINERALS
Vitamin A
INTERNATIONAL
COLLABORATION
Nutrigenetics and how it affects
my life
NUTRINEWS
STAFF
Meet our staff!
Follow us!
@unfnutrinews
https://unfnutrinews.wordpress.com

3
Written by
Dahnine Moyer
Breakfast: Is it the most
important meal of the day?
5 Reasons why you should never skip
breakfast.
Breakfast is often called the most
important meal of the day. As the name
suggests, breakfast breaks the overnight
fast, which can range from 7 to 10 hours.
The foods you eat after this fast help
replenish your supply of glucose, boost
your energy levels, and supply a portion of
the essential nutrients required for optimal
health.
Some of the benefits of eating breakfast
include improved energy levels, increased
ability to concentrate, better weight
management, and reduced risk of type 2
diabetes and heart disease. Despite the
evidence that breakfast is healthy for you,
many people often skip breakfast for
various reasons. Let’s be clear,
occasionally skipping breakfast isn’t the
end all be all. However, having a healthy
breakfast in the morning will help fuel your
body for your morning activities.

4
1. Breakfast keeps you healthy. Skipping
breakfast doesn’t save calories that you can
use later in the day. Contrary to what you may
think, eating a super healthy breakfast in the
morning can help keep your glucose levels in
check.1 On the other hand, when you fail to
eat something in the morning, you’ll end up
feeling hungry throughout the day. In fact, the
hunger pangs may come much quicker than
you initially thought.
2. Breakfast gives you energy. The energy
you get from eating breakfast will help you to
stay focused and fueled for the morning’s
activities. You need all the nutrients in a
healthy breakfast to carry out your daily tasks
with ease.2 Remember that there are times
when you have no choice but to wait for hours
before grabbing your next bite.
3. Breakfast helps you manage your weight.
It sounds strange, but breakfast increases your
chances of losing weight or keeping your
overall weight in balance. Studies show that
adopting the habit of eating breakfast in the
morning can make it easier to resist the urge to
eat junk foods later in the day.3 Consuming
more calories in the morning and fewer as the
day goes on is an effective way to maintain a
healthy weight.
4. Breakfast gives you much-needed
nutrients. When you skip breakfast, you are
skipping on nutrients. When you choose not to
enjoy a hearty meal at the start of the day, the
chances are that you won’t be able to make up
for the lost nutrients.4
5.Breakfast improves your mental capacity.
There are quite a few breakfast foods that help
boost your brain capacity and take your
creative thoughts to the next level.5 Brain
foods include whole grain toast with smoked
salmon or avocado, oatmeal with blueberries,
and whole grain cereals with bananas and a
milk of your choice, just to name a few.6
References:
1. Betts JA, Chowdhury EA, Gonzalez JT, Richardson JD, Tsintzas K, Thompson D.
Is breakfast the most important meal of the day? Proceedings of the Nutrition
Society. 2016;75(4):464-474. doi:10.1017/S0029665116000318
2. Betts JA, Richardson JD, Chowdhury EA, Holman GD, Tsintzas K, Thompson D.
The causal role of breakfast in energy balance and health: a randomized controlled
trial in lean adults. The American Journal of Clinical Nutrition. 2014;100(2):539-
547. doi:10.3945/ajcn.114.083402
3. O’Neil CE, Byrd-Bredbenner C, Hayes D, Jana L, Klinger SE, Stephenson-Martin
S. The Role of Breakfast in Health: Definition and Criteria for a Quality Breakfast.
Journal of the Academy of Nutrition and Dietetics. 2014;114(12):S8-S26.
doi:10.1016/j.jand.2014.08.022
4. Ogata H, Kayaba M, Tanaka Y, et al. Effect of skipping breakfast for 6 days on
energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese
males. The American Journal of Clinical Nutrition. 2019;110(1):41-52.
doi:10.1093/ajcn/nqy346
5. Adolphus K, Lawton CL, Champ CL, Dye L. The Effects of Breakfast and Breakfast
Composition on Cognition in Children and Adolescents: A Systematic Review.
Advances in Nutrition. 2016;7(3):590S-612S. doi:10.3945/an.115.010256
6. Heart Foundation. Home | The Heart Foundation. www.heartfoundation.org.au.
Published 2021. Accessed 2022. https://www.heartfoundation.org.au/heart-healtheducation/healthy-eating

Student
Spotlight
Georgina Brace
Brooks 10 Student
My favorite quote is “we cannot become
what we want, by remaining what we are”
This quote reminds me that change is good
and that changing also means we are growing.
Who are Brooks 10 Students?
5
Brooks 10 students are students who serve as
liaisons for their affiliated programs. Ten
individuals are chosen among students from
Brooks College of Health to represent the
college . and their programs.
What do you like about being part of Brooks 10?
It's a great opportunity to be a part of Brooks
10 because not only do you get to work with a
great team of students, but we also have
opportunities to enhance our public speaking
skills, network with others on-and-off campus,
work with local organizations in the community
and recruit future BCH Ospreys.
What do you like about being part of Brooks 10?
Being a part of Brooks10 is a great honor. I
was noticed by my professors and nominated
to be a representative of my college. This
position allows me to talk about my passion for
nutrition and my program.We also receive an
honors cord to wear at commencement and to
me, that is a great accomplishment.
What inspired you to pursue your degree?
I have always been interested in the
relationship between nutrition and our bodies.
My journey started with getting my bachelor’s
in public health with a minor in health
education. I was pursuing this degree
eventually in hopes of being accepted into the
Nursing program at UNF, however, after taking
a few nutrition-related classes, I realized that
my interest in nutrition grew. After graduating
with a Bachelor of Public Health degree, I
continued my education and started the
Nutrition and Dietetics DPD program at UNF.
What activities or hobbies do you enjoy
doing outside of school?
I have a strong interest in books and spend a
lot of my free time reading. When I'm not
reading, though, you can typically find me with
my son at the zoo or the pool.

6
What advice would you give to incoming students
entering the UNF?
Currently, I am a lead coordinator for Meals on Wings
which is a program that provides meals for vulnerable
seniors in our community. I love being part of such an
amazing organization with great mentors.
What has been most challenging to you since
beginning your program here at UNF?
I think the most challenging part of the Nutrition and
Dietetics program, is the time-management aspect. We
have a heavy course load in the first semester when
the program starts, and our classes are full of
important information, you must be willing to put in
the hours if you want to learn. However, I believe that
our curriculum is designed to challenge us in several
ways, including the collaboration, critical thinking, and
project-based tasks that we accomplish.
What has been your favorite class in the
Nutrition and Dietetics Program?
I can't say that I've had a favorite class. Each course in
my opinion has been both challenging and enjoyable,
and it’s teaching me a ton. I am extremely
appreciative to have such amazing, committed
professors who are all so well-versed in the subject of
nutrition. We have such a wonderful network of
experts who are so happy to answer all our
questions, whether they are about the field of
community, research, food science, or just the
metabolism of nutrients.
I would advise prospective students to utilize
the tools available to them and get involved
with the program. I didn't make use of the
study sessions or tutoring center when I was
a first-year student, as much as I should have.
I was also very intimidated by my instructors
and didn't want to trouble them by emailing
them. My strongest piece of advice is to ask
for assistance, your professors are there to
help. Participating in your program also
enables you to meet your classmates and
create relationships that will flourish
throughout your time at UNF.
What plans and goals do you have after
graduation?
After graduation, I will be continuing my
education and pursuing my master’s degree
in nutrition. After my master’s, I will be
studying for the Registered Dietitian exam.
Once I pass my exam, I hope to either work
for the state as a Registered Dietitian for WIC,
or I would love to work in corporate wellness.
I eventually hope to teach nutrition at the
collegiate level and obtain my Ph.D.
Favorite color? Anything neutral
Favorite food? Mexican Food
Favorite book? Do not have one because I love
so many
Favorite pastime? Gardening
Biggest fear? Not getting to see enough of the
world
Greatest motivation? My son

AUGUST 22

The Lunch Box
By: Kate Overby
Quick and Easy Sweet Ham Rolls for
Back to School!
Ingredients:
-4 flour tortillas
-4 tbsp fat-free cream cheese
-1 tsp mustard
-8 thin slices of ham
-4 tbsp shredded cheddar cheese
-1 small apple sliced into slivers the size
of toothpicks
Directionss:
1.Spread 1 tbsp cream cheese over each
tortilla.
2.Add a ¼ tsp dollop of mustard to the
center of the tortillas.
3.Top each tortilla with 2 slices of ham, 1
tbsp cheddar, and ¼ of the slivered
apples.
4.Tightly roll each tortilla into a wrap.
5.Enjoy right away or wrap the rolled
tortillas in plastic wrap and refrigerate
for a delicious next day lunch!
9
Reference:
Foods Rby M. Sweet Ham roll-ups. Allrecipes.
https://www.allrecipes.com/recipe/216627/sweet-ham-rollups/.
Accessed August 15, 2022.

C E L E B R A T E
LABOR DAY

11
B R A I N
F O O D S
By: Isabelle Brazelton
What does the term “brain food”
mean?
We’ve all heard of “brain food,” but
what exactly does that term even
mean? What is considered “brain
food,” and why? Well, simply put,
the term “brain food” refers to foods
that help improve, maintain, and
optimize the performance and
health of the brain, both in the
short term and long term.1 Many
factors, including nutrition,
contribute to the functional
properties of our brains. Over the
years, the role of diet, particularly in
mental health, has gained much
recognition, and nutrition has
become a key consideration when
treating psychiatric disorders.
Because of this growing
understanding of food’s role in
mental health and brain activity,
certain foods have become
recognized as “brain foods” for their
specific abilities to support brain
function.

12
W H A T F O O D S
A R E C O N S I D E R E D
" B R A I N F O O D S "
Leafy Greens
Leafy green vegetables like spinach,
kale, collard greens, and broccoli are all
high in nutrients, such as vitamin K,
folate, lutein, and beta carotene. These
nutrients have been shown to support
brain health and potentially slow
cognitive decline.2 Vitamin K
specifically is a fat-soluble vitamin that
is required for the formation of a type of
necessary fat in brain cells known as
sphingolipids. Additionally, some
studies have shown that older adults
with high vitamin K intake have
stronger cognitive function and better
memory.3
Fatty Fish
Fatty fish like salmon, tuna, herring,
trout, and sardines are rich sources of
omega-3 fatty acids.2,3 Omega-3s are
extremely important for brain health
because roughly 60% of the brain is
composed of fat, half of which is made
of omega-3 fatty acids. Healthy
unsaturated fats, such as omega-3s,
have also been linked to lower levels of
a protein known as beta-amyloid. Betaamyloid
may be responsible for the
formation of damaging clumps in the
brain of individuals with Alzheimer's.

13
Coffee & Tea
One thing that both coffee and tea have
in common is caffeine. Caffeine
improves alertness, performance, mood,
memory, and focus in the short term,
while also supporting long-term mental
function and the retention of new
memories.2,3 In addition to caffeine,
coffee contains a number of
antioxidants and has been shown to
reduce the risk of Parkinson’s and
Alzheimer’s disease when consumed for
a long period of time and in significant
quantities. Furthermore, green tea has
several compounds that solidify its
status as a “brain food,” namely L-
theanine. L-theanine is an amino acid
that increases the activity of GABA: a
neurotransmitter that works to reduce
anxiety and increase relaxation. Green
tea also contains polyphenols and
antioxidants, which may help protect
the brain.
Nuts
Nuts are most widely known for
supporting heart health, but they also
support brain health.2,3 Studies have
shown that consuming nuts regularly
has the potential to improve memory
and lower the risk of cognitive decline.
This is likely due to the composition of
the healthy fats, proteins, antioxidants,
and vitamin E found in most nuts.
Walnuts are of special note because of
their high concentration of omega-3
fatty acids, which were previously
discussed as playing a large role in brain
health.

Berries
Berries possess antioxidant compounds known as flavonoids.1,2 The particular flavonoids in berries are
called anthocyanins, which are compounds known for producing the rich and vibrant colors seen in
berries, as well as having specific anti-inflammatory properties. Flavonoids, when consumed regularly,
have been proven to support memory and potentially delay cognitive decline. This is due to the
protection that antioxidants provide against oxidative stress and inflammation, both of which
contribute to brain deterioration and the development of neurodegenerative diseases. Blueberries
specifically have been shown to enhance communication between brain cells, thereby improving
memory and cognitive processes.
Eggs
If one thing is certain, it is that eggs are a superfood worth integrating into every diet. Eggs are a good
source of choline, folate, B6, and B12, which are all nutrients strongly linked to improved brain health.3
Choline in particular plays an important role in the regulation of both memory and mood, with high
intakes being correlated with stronger memory and cognitive function. Although not much research has
been done on eggs and brain function specifically, the aforementioned nutrients have been shown to
play a significant role in brain health.
Dark Chocolate
Finally, we have a fan favorite: dark chocolate. Cocoa powder and dark chocolate (which is at least 70%
cacao) contain several compounds that can enhance mental function, such as antioxidants, flavonoids,
and caffeine.2,3 Some research has shown that people who frequently consume dark chocolate
actually perform better in mentally demanding tasks. So, next time you go for that chocolate bar, go for
dark chocolate!
References
1. Ekstrand B, Scheers N, Rasmussen M, Young J, Ross A, Landberg R. Brain foods - the role of diet in brain performance and health. Nutrition Reviews. 2020;79(6):693-708. doi:10.1093/nutrit/nuaa091
1. Foods linked to better brainpower. Harvard Health. Published March 6, 2021. Accessed July 30, 2022. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
1. Jennings K. 11 Best Foods to Boost Your Brain and Memory. Healthline. Published June 4, 2021. Accessed July 30, 2022. https://www.healthline.com/nutrition/11-brain-foods#TOC_TITLE_HDR_6
14

N A T I V E
A M E R I C A N
D A Y
September 23

16
Staff Spotlight
LETS LEARN A LITTLE
MORE ABOUT
PROFESSOR ALTICE
Q & A STYLE!
1.Tell us about your background in
nutrition from education to experience
and how you came to be at UNF.
WHO IS THIS
MONTH'S STAFF
SPOTLIGHT?
Professor Andrea Altice
I completed my B.S. in food and nutrition at
Florida State University in 1986 and completed
my M.S. in Health Science at University of
North Florida in 1989.
After I graduated from the University of North
Florida, I was hired as a clinical dietitian at
Methodist Hospital which is now a part of
Shands Jacksonville. During my time at
Methodist Hospital, I found that I liked
working with the renal patients.After 11 years at
Methodist Hospital, I accepted a renal dietitian
position at St. Augustine Artificial Kidney
Center. In 2005, I started my role as an adjunct
instructor at UNF teaching Basic Principles of
Nutrition, the Food Fundamentals and Food
Science Labs. In 2014, I took on the role of the
Food Lab Coordinator and instructor of the
food labs and absolutely love it!

17
2. What is a message that you would like
the public to know about the importance
of nutrition?
What I would like the public to know about
nutrition is that eating healthy foods in the
right amounts along with physical activity is
critical for growth and development and can
help to prevent certain diseases such as
diabetes, heart disease, hypertension, and
certain cancers.
3. What is the role of dietitians in
supporting the health of people in our
community?
Community dietitians assess the nutritional
needs of specific groups of people and develop
programs and resources that promote healthy
food choices that are easily accessible.
4. What drew you to pursue a career in
dietetics?
What drew me to pursue a career in dietetics is
my love of planning meals and wanting to
educate people on the relationship between
nutrition and certain diseases.
5. In the field of dietetics, what do you
feel has been a big challenge that you
have had to overcome?
A big challenge that I had to overcome was
during the pandemic I had to move the food
labs online. This was a challenge because food
labs are a hands-on course. However, I
overcame this challenge by recording the
experiments so the students could have the
same experience.
6. What advice do you have for students
pursuing a degree in dietetics?
My advice for students pursuing a degree in
dietetics is that the field of dietetics is a
rewarding career in that you will be the
nutrition expert helping to change people’s
lives.
7. What’s your favorite part about being a
professor?
My favorite part about being a professor is
working closely with the students in the food
lab because I can give more individualized
attention in helping them learn important
skills.
8. Can you tell us a fun fact about
yourself that many people may not
know?
Growing up, I learned how to play the piano,
played the clarinet, and was in the marching
band in high school. I presently play handbells
in my church.

18
Written by: Alicia Scott
All About
Figs
Adriatic Figs
Figs are said to originate from Western Asia and can
be traced back to 5,000 BC. The fig tells a complex
symbolic story in culinary history because it was used
to sweeten dishes before the widespread use of
sugar.1 The fig tree was introduced in the New World
through Mexico in 1560 and one of the most popular
commercial products since then has been Fig
Newtons which were developed in 1891.1 One of the
most interesting things about figs is that the fruit of
the plant is an inverted flower. The fig tree is
respected and even sacred in certain religions such
as Islam where it is one of the two most sacred trees
of the religion.2 In other religions such as
Christianity, Hinduism, and others, it is seen as a sign
of peace, fertility, and prosperity.1
There are well over 700 different varieties of figs
however, there are nine varieties that are more
known than the others, and here are the top five
varieties within those nine. The first variety is
Celeste, this variety is pear-shaped, with purplish
skin and the pulp is more of white or pink color.3 The
flavor profile is excellent, and it is almost seedless.
The second variety is Brown Turkey, and this variety
has a broader shape than the Celeste with coppercolored
skin and the pulp can go from a white color
to a light red. This variety can thrive in warmer
climates and can be found growing all over
Hawaii.3 Brunswick otherwise called Magnolia is
another variety and compared to the other two
mentioned, it has a narrow lobed shape with a
bronze or purple-brown color. Leaving the more
purple color family, Marseilles otherwise called
Lemon is known for its yellow-green color and round
shape with large seeds.3 In the yellow-green color
family, there is the Adriatic variety with a distinct
flavor and good quality, and this variety is known for
its turbinate shape with a thick, short neck.
Celeste Figs
Brunswick Figs

19
Buying fruits can come with some pressures such
as is the fruit ripe enough, is it going to be spoiled
on the inside, and trying not to get the ones
where the outside is mushy. Here are some tips to
use when buying figs to hopefully eliminate some
of the pressure. The first tip is to find the fruit that
is soft to the touch but not too mushy and this can
indicate the level of ripeness and flavor. If the
fruit is too hard then the ripening process will not
continue.2 It is also important to pay attention to
the type of fig because each type will vary in
color as the fruit ripens. Using your other senses
such as your nose is also a great way to identify
the freshness. If the smell is on the sour side,
unfortunately, that means that the fig has started
to ferment, so it is best to stay away from those.
There are several ways a fig can be eaten. All
parts of the fig can be eaten starting with the
skin. The skin can be either thin or thicker and this
is dependent on how early or late in the season it
is picked. If you have access to a fig tree, the fig
could simply be picked and eaten whole with the
seeds intact.4 Figs can also be stored and one of
those methods is by refrigerating. They can last up
to a week stored in a container in the fridge but
because of the delicacy of the fruit, it is
recommended to consume them as soon as
possible.2 They can also be dehydrated and is an
excellent way to store them if there is an
abundance. Another way to eat figs would be by
cooking them. They can be roasted, baked, added
to salads, or used in a stuffing that can be paired
with some form of protein. Making a preserve
such as a jam is another way to cook and eat figs
while maintaining that nutritional profile. The
featured recipe for this month is a Fig Jam that
can be paired with foods such as toast, biscuits,
and cheeses such as brie, gorgonzola, and others.
It is also a popular staple on charcuterie boards.
This recipe is courtesy of Rachel Smith.

References
1. Filippone PT. The sweetness of figs from Garden of Eden to modern day. The Spruce Eats. https://www.thespruceeats.com/history-of-figs-1807598#:~:text=Ficus%20carica%20L.%2C%20com. Published June 27,
2019. Accessed July 31, 2022.
2. Figs. FoodPrint. https://foodprint.org/real-food/figs/. Published September 27, 2021. Accessed July 31, 2022.
3. Morton JF. Fig. In: Fruits of Warm Climates. Echo Point Books & Media; 2013:47-50.
4. Mattison LD. How to eat figs (even if they're raw!). Taste of Home. https://www.tasteofhome.com/article/how-to-eat-figs/. Published October 3, 2019. Accessed July 31, 2022.
5. Smith R, Maria, Raquel, et al. The best quick homemade Fig Jam Recipe. Foodal. https://foodal.com/recipes/jams-and-jellies/easy-fig-jam/. Published June 7, 2022. Accessed July 20, 2022.
20
Fig Jam Recipe
Ingredients
1 lb. black figs
3/4 cup granulated sugar
1/4 cup water
2 tsp lemon juice (juice of 1/2
small lemon)
1 tsp pure vanilla extract
Preparation
1. Remove stems from figs, then puree them in a food
processor or blender until mostly smooth
2. Transfer the fig paste to a medium-sized pot. Stir in the
sugar, water, and lemon juice and bring to a boil over
medium-high heat, then reduce heat to medium.
3. Boil while stirring nearly constantly, until it becomes jamlike
in consistency. At this point, it’ll look kind of shiny and
will fall off a spoon in bigger clumps or sheets, as opposed
to small drips. If you are unsure, turn off the heat and
place a bit of the jam on a cold plate (stuck in the freezer
before you begin), let it sit for a minute or so, then check
the consistency to see if it is jam-like. If needed, return to
the heat for a few more minutes.
4. After cooking, remove from the heat and stir in the
vanilla extract.
5. Carefully transfer the jam to a clean jar and screw on
the lid without tightening. Let it cool for an hour then
transfer to the fridge still leaving the lid loose. Tighten the
lid once the jam has cooled completely. Store in the
refrigerator.

WOMEN'S
EQUALITY
DAY
AUGUST 26

22
M O N T H L Y H A C K
WHY FROZEN
FRUITS AND
VEGETABLES ARE
BETTER THAN
FRESH
B y A s a l A b b a s z a d e h
Fruits and vegetables are nutritionally essential to
one’s diet because they are major dietary sources of
vitamins, minerals, sugars, and organic acids.1 They
also provide many health-promoting compounds, such
as dietary fiber and antioxidants.1 The commercial
availability of produce is important, as it should be
easily accessible at the consumer level. Many
consumers believe that fresh fruits and vegetables are
nutritionally superior to their frozen counterparts.
However, research has revealed that frozen produce
actually has a higher vitamin content than fresh
produce.
As fruits and vegetables are living biological systems,
they continue to experience metabolic changes even
after they have been harvested.3 By the time the
produce has reached our hands, the nutritional value
may have already decreased by half due to the rate of
respiration. The rate of respiration is directly associated
with ripening changes, which can lead to product
deterioration.3 The quality of harvested goods cannot
be improved any further; however, scientists

23
have researched different treatments used to
manipulate the ripening process of fresh produce.3
Freezing can slow down the metabolic activity of fruits
and vegetables to maintain peak nutritional quality until
the food is consumed. Freezing can also extend the
storability and shelf life of produce, thereby ensuring
maximum market value.
Overall, it is important to understand that frozen
produce is a viable option and that it has little to no
nutritional differences when compared to fresh
produce.2,3 Additionally, frozen fruits and vegetables
are more affordable and have longer shelf lives,
allowing you to consume them at their peak ripeness
whenever you desire. By choosing frozen produce, you
can enjoy your favorite fruits and vegetables yearround.
References:
1. Smilanick JL. Postharvest Diseases of Fruits and Vegetables:
Development and Control. Postharvest Biology and Technology.
2004;31(2):213. doi:10.1016/j.postharvbio.2003.11.007
2. Bouzari A, Holstege D, Barrett DM. Vitamin Retention in Eight Fruits and
Vegetables: A Comparison of Refrigerated and Frozen Storage. Journal
of Agricultural and Food Chemistry. 2015;63(3):957-962.
doi:10.1021/jf5058793
3. Pott DM, Vallarino JG, Osorio S. Metabolite Changes during Postharvest
Storage: Effects on Fruit Quality Traits. Metabolites. 2020;10(5):187.
doi:10.3390/metabo10050187

Does a Nutrient Dense Breakfast
Improve School Performance?
Written by:
Sofie Van
Moorleghem
From the government to our parents,
we have always been told to eat a
healthy breakfast to start the day off
right. However, does this actually have
any scientific backing? Many scientists
have sought to answer this question
and there is an answer!
In almost all the research that has
been done, there has been mostly
affirmative results to prove that a
nutrient dense breakfast does in fact
improve scholarly performance. The
University of Harvard conducted a
study to evaluate students’
performance based of the content in
the student’s breakfast. The university
divided the students in two groups,
one group was serve a healthy, wellround
breakfast and the other group
did not; the researchers discovered
that the children who ate the
breakfast, not only had higher grades
in total, but were more attentive and
had fewer issues, emotionally and
behaviorally.1 Overall, they found that
as the children in group two were
hungry, there was more agitation,
behavioral problems, and more
distraction. Similar findings were
observed in another study with
more than 133 students over the
course of four months. In this study
2/3 of the students who were eating
a consistent breakfast had better
attendance, decreased anxiety, and
better grades. After these results,
more studies were conducted to
examine the accuracy of these
findings.
Similar results were observed in a
cohort study that had 835
participants and in a longitudinal
study that had 835 participants.2
Both of these studies evaluated if
there was a long-term correlation
between their cognitive function
and regular consumption of
breakfast. This was assessed using
24

References
1.Kathryn Lauren Filling. Does eating breakfast improve school performance? | SiOWfa14 Science in Our World: Certainty and Cont. Psu.edu. Published October 9, 2014.
https://sites.psu.edu/siowfa14/2014/10/09/7931/ Accessed July 18, 2022.
2.Liu, J., Wu, L., Um, P., Wang, J., Kral, T., Hanlon, A., & Shi, Z. (2021). Breakfast Consumption Habits at Age 6 and Cognitive Ability at Age 12: A Longitudinal Cohort Study. Nutrients, 13(6),
2080. https://doi.org/10.3390/nu13062080
3.Taras H. (2005). Nutrition and student performance at school. The Journal of school health, 75(6), 199–213. https://doi.org/10.1111/j.1746-1561.2005.00025.x
25
questionaries of the children at the
ages of 6 and 12 and through their IQ
with academic achievement reports.
The 6-year long results showed that
children that had normal, regular
breakfast patterns were linked with a
higher IQ and enhanced cognitive
function, especially with consumption
of grains and meat or eggs.
Therefore, since there is no evidence
that that mineral and vitamin
supplementation aids in academic
performance, it can be concluded that
the actual consumption of food
(breakfast) is what helps students be
more attentive and increase learning
throughout the school day. Free
breakfast programs at schools have
shown through research to enhance
all cognitive functioning, attendance,
and school performance in students.
Thus, eating breakfast is the best way
to improve the ability to learn in
children and increase school
performance.3

27
Your Essential
Guide to Vitamins &
Minerals
W O R D S B Y S O F I E V A N
M O O R L E G H E M
This month we are looking at Vitamin A!
Vitamin A is an important fat-soluble vitamin that is
critical to many areas of bodily function, especially
in its form of retinol or retinoic acid. The amount
that you should be getting every day is 700 mcg
(micrograms) for women and 900 mcg for men.
Some foods where you can find your daily Vitamin
A1
Dairy Products
Cheddar Cheese
Butter
Liver
Green leafy vegetables
Spinach
Kale
Collard Green
Orange Foods with Beta-carotene—this is
because vitamin A can be converted from Betacarotene
by your body!
Carrots
Cantaloupe
Egg Yolks
Sweet potatoes
Vitamin A contains a variety of qualities that aid in
enhancing biological function and sustain tissues in
a variety of ways, including growth, reproduction,
immunity, and cell division. Vitamin A also works as
an antioxidant characteristic that fights against
free radicals--which are molecules that play a part
in chronic diseases like cancer

28
and heart disease.1 Most significantly, Vitamin A is
recognized for its major purpose in eye health and
vision since it is vital in maintaining and protecting
your cornea (the outer layer of the eye) as well as
the thin membrane or conjunctiva that covers the
exterior of your eyes and inside your eyelids. This
occurs because a protein called opsin combines
with the active form of vitamin A or retinal, to form
a molecule that aids in low light and color vision
called rhodopsin.2
These are all crucial, which is why it is critical to
ensure that you are getting the proper quantity.
Unfortunately, because vitamin A is a fat-soluble
vitamin, it can cause both deficiency and toxicity.
If you are deficient or consume less than 700 mcg
per day, you may have a higher risk of infection,
skin difficulties, pregnancy troubles, and blindness.
Vitamin A insufficiency is the leading cause of
avoidable blindness (in children) worldwide. Due to
restricted dietary sources, deficiency is especially
common in infants, those with cystic fibrosis, and
vegans. However, if you consume too much vitamin
A and exceed the tolerated upper limit of 3,000
mcg, you may have nausea, vomiting, joint/bone
pain, eyesight abnormalities, and liver damage,
among other symptoms. Toxicity is uncommon,
although it can occur as a result of high vitamin A
consumption, such as liver and supplements.2 As a
result, it is critical to consult with your doctor or a
dietitian to ensure that you are getting adequate
vitamins and minerals.
Remember that Vitamin A is a fat-soluble vitamin,
and your body is quite good at storing what it
requires to function properly. In general, a healthy,
well-balanced diet provides adequate Vitamin A,
but if you believe you require more or less, consult
your doctor or a local dietician!
Resources:
1. Vitamin A. Mayo Clinic. Published 2020.
https://www.mayoclinic.org/drugs-supplementsvitamin-a/art-20365945
Accessed July 23, 2022.
2. Kubala J. Vitamin A: Benefits, Deficiency, Toxicity,
and More. Healthline. Published April 5, 2022.
https://www.healthline.com/nutrition/vitamin-a
Accessed July 23, 2022.

29
Nutrigenetics
and how it
affects my life!
By: Graciela Llanos
Becerra, Daniela Guerrero
Rodríguez & Fabiola
Márquez Sandoval
Have you ever wondered why the same diet doesn't work for all people? Why
despite following a similar eating style, some people more susceptible to
developing some diseases? Why do some people gain weight more easily than
others? or why do some people find it harder to lose weight? Answers to these
and other questions may be in our genes, and the study of nutrigenetics can
help us to find them.
Nutrigenetics is the science that studies the genes-nutrient relationship;
specifically, it explores how each person responds to nutrients according to
their genetic profile. A genetic profile is the set of genes that each person
possesses. A person has between 20,000 and 25,000 genes within DNA that are
inherited from parents. More than 99% of genes are similar from one person to
another, which means that less than 1% of these are different between people.
These slight genetic variations make each person unique. In genes, we can find
all characteristics that determine our physical appearance, our way of being,
and how we respond to stimuli like food's nutrients.
In this way, nutrigenetics helps us know if our genetic variations influence how
we respond to nutrients in the diet, what our nutrient requirements are, and if
we are predisposed to developing diseases of nutritional origin. The main
objective of nutrigenetics is to achieve personalized nutrition, that is, to provide
the amount and type of nutrient that each person needs.

30
Nutrigenetics application can be clearly
seen in diseases originating from a single
gene mutation. A classic example is
galactosemia disease; people affected by
this mutation cannot properly process a
type of sugar called galactose, so galactose
builds up in the blood and is toxic. People
with galactosemia benefit from diets low in
galactose, which is found in foods like milk
and dairy products. This is an example that
nutrigenetics can be very useful in providing
each person with a tailored diet according
to their genetic profile.
However, the challenge is in treating
multifactorial diseases, which represent the
leading causes of death globally like
obesity, dyslipidaemia, diabetes,
cardiovascular diseases, and cancer. The
development of these diseases depends on
genetic and external factors, like physical
inactivity, consumption of toxic substances,
environmental pollution, and type of diet. A
genetic factor only increases disease
susceptibility, but it does not mean that
disease will develop.
Considering the complexity of multifactorial
diseases, would nutrigenetics be equally
useful to treat this type of disease? Would it
be correct to carry out dietary interventions
using only the genetic component? Should
nutrigenetics be integrated into clinical
practice? Are we ready for it?
The reality is that nutrigenetics cannot be
applied at this moment rigorously and in
isolation because personalized nutrition not
only depends on our genetic profile, but
there are also many other factors such as
psycho-emotional, social factors, and other
external factors previously mentioned.
Therefore, knowing the genetic profile it's
not enough to create new interventions or
nutritional recommendations.
So, which would be the utility for
nutrigenetics in our present? On the one
hand, knowing about the genetic risk for
certain diseases can be a motivator to
make lifestyle changes and thus prevent
the development of diseases. On the other
hand, nutrigenetics could be helpful to
people who do not respond to specific
dietetic treatments; in this sense, it could
help modify the strategy to provide a more
precise and efficient treatment.
In conclusion, the information that offers
nutrigenetic science is essential to provide
a more precise and efficient nutritional
intervention and predict the predisposition
to future health problems, which represents
a promising preventive tool. However, it is
crucial to consider that the ideal diet for
each person should not only consider the
genetic factor because diet depends on
other non-biological factors like food
availability, psychosocial, cultural, and
economic factors. For this reason, other
disciplines should support nutrigenetics and
be made up of a multidisciplinary team that
correctly translates the scientific
information into nutritional counselling that
provides real benefits for patients.
References:
1. Camp KM, Trujillo E. Position of the academy of nutrition and dietetics: Nutritional
genomics. J Acad Nutr Diet. 2014;114(2):299-312. doi:10.1016/j.jand.2013.12.001
2. Peña-Romero AC, Navas-Carrillo D, Marín F, Orenes-Piñero E. The future of nutrition:
Nutrigenomics and nutrigenetics in obesity and cardiovascular diseases. Crit Rev Food Sci
Nutr. 2018;58(17):3030-3041. doi:10.1080/10408398.2017.1349731
3. Floris M, Cano A, Porru L, et al. Direct-to-consumer nutrigenetics testing: An overview.
Nutrients. 2020;12(2):1-13. doi:10.3390/nu12020566
4. Vesnina A, Prosekov A, Kozlova O, Atuchin V. Genes and eating preferences, their roles in
personalized nutrition. Genes (Basel). 2020;11(4). doi:10.3390/genes11040357
5. Barrea L, Annunziata G, Bordoni L, Muscogiuri G, Colao A, Savastano S. Nutrigenetics—
personalized nutrition in obesity and cardiovascular diseases. Int J Obes Suppl. 2020;10(1):1-
13. doi:10.1038/s41367-020-0014-4
6. Guasch-Ferré M, Dashti HS, Merino J. Nutritional genomics and direct-to-consumer genetic
testing: An overview. Adv Nutr. 2018;9(2):128-135. doi:10.1093/advances/nmy001
7. Ferguson LR, De Caterina R, Görman U, et al. Guide and Position of the International
Society of Nutrigenetics/Nutrigenomics on Personalised Nutrition: Part 1 - Fields of Precision
Nutrition. J Nutrigenet Nutrigenomics. 2016;9(1):12-27. doi:10.1159/000445350
8. Vallée Marcotte B, Cormier H, Garneau V, Robitaille J, Desroches S, Vohl MC. Current
knowledge and interest of French Canadians regarding nutrigenetics. Genes Nutr.
2019;14(1):1-7. doi:10.1186/s12263-019-0629-7
9. Hannon BA, Khan NA, Teran-Garcia M. Nutrigenetic contributions to dyslipidemia: A focus
on physiologically relevant pathways of lipid and lipoprotein metabolism. Nutrients.
2018;10(10). doi:10.3390/nu10101404
10. Kohlmeier M, De Caterina R, Ferguson LR, et al. Guide and Position of the International
Society of Nutrigenetics/Nutrigenomics on Personalized Nutrition: Part 2 - Ethics, Challenges
and Endeavors of Precision Nutrition. J Nutrigenet Nutrigenomics. 2016;9(1):28-46.
doi:10.1159/000446347

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