While people usually think first about the turkey or the ham during holiday meals, the sides are what help balance your plate. Colorful vegetables like green beans, collard greens, roasted carrots and mashed sweet potatoes are loaded with important micronutrients. But how you prepare them will help determine whether you get the most nutritional value out of each bite this holiday season.

As a biochemist, I know that food is made up of many chemical substances that are crucial for human growth and function. These chemical substances are called nutrients and can be divided into macronutrients, such as carbohydrates, fats and proteins, and micronutrients, such as vitamins and minerals.

Vegetables are full of micronutrients that human bodies need for metabolism – or converting food into energy – as well as to form and maintain cells and tissues. These micronutrients can be classified into three types: minerals, water-soluble vitamins and fat-soluble vitamins.

Minerals

The greens – collard greens, kale, spinach, green beans – on your table are rich sources of the elements magnesium and calcium. Your body needs these two major minerals for muscle movement and bone health.

Magnesium is essential for many of the enzymes that play important roles in DNA synthesis and repair, as well as protein production and metabolic function. The cellular processes, especially accurate DNA synthesis, are important in protecting your body from developing diseases such as cancer. Calcium helps regulate the pH in your body, influences your metabolism and strengthens your nerve impulses. Nerve impulses are important for your senses and your memory.

Greens are also a source of iron – you were right, Popeye! – which is particularly important for the oxygen-binding proteins hemoglobin and myoglobin that transfer and store oxygen in your body, respectively. In addition, human bodies require iron for processes that help generate energy, protect against oxidative damage and make hormones.

Orange vegetables – carrots, pumpkin, sweet potatoes and squash – contain some levels of calcium and iron as well as high levels of potassium. Potassium is important for muscle movement, nerve impulses and maintaining low blood pressure. Although not a colorful vegetable, white potatoes also contain very high levels of potassium.

Water-soluble vitamins

Most green and orange vegetables contain high levels of vitamin C. Vitamin C is an important water-soluble vitamin because it acts as an antioxidant. Antioxidants protect your cells against certain types of damage caused by very reactive molecules known as free radicals.

In addition, vitamin C can enhance immune response and is essential for the synthesis of collagen – the major protein in your skin. Although taking large levels of vitamin C will not keep you from ever getting sick, a healthy amount can help your skin stay soft, help you avoid diseases like scurvy and potentially shorten the length of a cold.

The white potatoes on the table have high levels of vitamin B6, which is a component of enzymes essential for carbohydrate, fat and protein metabolism. It also helps create healthy blood cells and is important in the production of neurotransmitters such as serotonin and dopamine, which both regulate pleasure and happiness.

Fat-soluble vitamins

One of the most important vitamins you get from the green vegetables, especially leafy ones like kale, spinach, collards and Brussels sprouts, is vitamin K. Vitamin K is an essential component of enzymes that make proteins in bone and proteins that help clot blood after injuries.

Vitamin A is another important fat-soluble vitamin found in spinach and orange vegetables. The source of vitamin A in vegetables is actually beta carotene, which gets broken into two molecules of active vitamin A after consumption. Vitamin A is essential to vision as well as cell differentiation, reproduction, bone health and immune system function.

Absorption of micronutrients

Consuming vegetables that contain micronutrients is very important, but just as important is your body’s ability to absorb the nutrients and transport them to the cells that need them. Macronutrients like carbohydrates, fats and proteins that primarily make up the food we eat are very efficiently absorbed into your bloodstream.

However, only 3%-10% of some micronutrients actually get distributed throughout your body. Other ingredients and factors in your food can moderate whether you absorb vitamins and minerals.

Therefore, it is important to prepare vegetables in a way that can enhance the body’s ability to absorb their essential vitamins and minerals.

One good example of this is iron – specifically, the iron in the food you consume. Heme iron, which is the form necessary for incorporation into your body, comes only from animal products and is the most easily absorbed.

The plant-based iron contained in green and orange vegetables, on the other hand, is not bound to a heme, and your body can’t absorb it as readily. Consuming vitamin C alongside vegetables can increase the uptake of nonheme iron. So, a squeeze of lemon or orange juice can not only enhance the flavor of your vegetables but the micronutrients you obtain from them.

Fat-soluble vitamins, like vitamin K and vitamin A, are best absorbed when the meal contains some dietary fat, which you can get from oil. This is particularly important for vitamin K because green vegetables are its primary dietary source. This is in contrast to the other minerals and vitamins discussed that can also be obtained from animals or legumes that contain some amounts of dietary fat already.

After consumption, vitamin K must be packaged with other fats in structures called micelles or lipoproteins that can move around in the bloodstream. That means that it’s a good idea to prepare your greens with some source of fat – olive oil, avocado oil, butter or even a little bacon grease.

So, if you’re staring at the southern style collard greens on your plate and wondering whether they’re as healthy as eating a raw green leaf, think about it in terms of the biochemistry. While raw greens provide you with plenty of fiber and minerals, they won’t help your vitamin K levels as greens cooked in oil will.

Enjoy your time around the holiday table. Load up your plate with everything you like to eat, and make sure to not go completely fat-free in order to help your body process and use all the micronutrients.

Julie Pollock, Associate Professor of Chemistry, University of Richmond

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Buying drugs on the street is a game of Russian roulette. From Xanax to cocaine, drugs or counterfeit pills purchased in nonmedical settings may contain life-threatening amounts of fentanyl.

Physicians like me have seen a rise in unintentional fentanyl use from people buying prescription opioids and other drugs laced, or adulterated, with fentanyl. Heroin users in my community in Massachusetts came to realize that fentanyl had entered the drug supply when overdose numbers exploded. In 2016, my colleagues and I found that patients who came to the emergency department reporting a heroin overdose often only had fentanyl present in their drug test results.

As the Chief of Medical Toxicology at UMass Chan Medical School, I have studied fentanyl and its analogs for years. As fentanyl has become ubiquitous across the U.S., it has transformed the illicit drug market and raised the risk of overdose.

Fentanyl and its analogs

Fentanyl is a synthetic opioid that was originally developed as an analgesic – or painkiller – for surgery. It has a specific chemical structure with multiple areas that can be modified, often illicitly, to form related compounds with marked differences in potency.

For example, carfentanil, a fentanyl analog formed by substituting one chemical group for another, is 100 times more potent than its parent structure. Another analog, acetylfentanyl, is approximately three times less potent than fentanyl, but has still led to clusters of overdoses in several states.

Despite the number and diversity of its analogs, fentanyl itself continues to dominate the illicit opioid supply. Milligram per milligram, fentanyl is roughly 50 times more potent than heroin and 100 times more potent than morphine.

Lacing or replacing drugs with fentanyl

Drug dealers have used fentanyl analogs as an adulterant in illicit drug supplies since 1979, with fentanyl-related overdoses clustered in individual cities.

The modern epidemic of fentanyl adulteration is far broader in its geographic distribution, production and number of deaths. Overdose deaths roughly quadrupled, going from 8,050 in 1999 to 33,091 in 2015. From May 2020 to April 2021, more than 100,000 Americans died from a drug overdose, with over 64% of these deaths due to synthetic opioids like fentanyl and its analogs.

Illicitly manufactured fentanyl is internationally synthesized in China, Mexico and India, then exported to the United States as powder or pressed pills. China also exports many of the precursor chemicals needed to synthesize fentanyl.

Additionally, the emergence of the dark web, an encrypted and anonymous corner of the internet that’s a haven for criminal activity, has facilitated the sale of fentanyl and other opioids shipped through traditional delivery services, including the U.S. Postal Service.

During the 2023 Asia-Pacific Economic Cooperation summit, U.S. President Joe Biden and Chinese President Xi Jinping reached an agreement to combat fentanyl trafficking.

Fentanyl is both sold alone and often used as an adulterant because its high potency allows dealers to traffic smaller quantities but maintain the drug effects buyers expect. Manufacturers may also add bulking agents, like flour or baking soda, to fentanyl to increase supply without adding costs. As a result, it is much more profitable to cut a kilogram of fentanyl compared to a kilogram of heroin.

Unfortunately, fentanyl’s high potency also means that even just a small amount can prove deadly. If the end user isn’t aware that the drug they bought has been adulterated, this could easily lead to an overdose.

Preventing fentanyl deaths

As an emergency physician, I give fentanyl as an analgesic, or painkiller, to relieve severe pain in an acute care setting. My colleagues and I choose fentanyl when patients need immediate pain relief or sedation, such as anesthesia for surgery.

But even in the controlled conditions of a hospital, there is still a risk that using fentanyl can reduce breathing rates to dangerously low levels, the main cause of opioid overdose deaths. For those taking fentanyl in nonmedical settings, there is no medical team available to monitor someone’s breathing rate in real time to ensure their safety.

One measure to prevent fentanyl overdose is distributing naloxone to bystanders. Naloxone can reverse an overdose as it occurs by blocking the effects of opioids.

Another measure is increasing the availability of opioid agonists like methadone and buprenorphine that reduce opioid withdrawal symptoms and cravings, helping people stay in treatment and decrease illicit drug use. Despite the lifesaving track records of these medications, their availability is limited by restrictions on where and how they can be used and inadequate numbers of prescribers.

Other strategies to prevent overdose deaths include lowering the entry barrier to addiction treatment, fentanyl test strips, supervised consumption sites and even prescription diamorphine (heroin).

Despite the evidence supporting these measures, however, local politics and funding priorities often limit whether communities are able to give them a try. Bold strategies are needed to interrupt the ever-increasing number of fentanyl-related deaths.

This article was updated on Nov. 16, 2023 to note developments regarding fentanyl at the Asia-Pacific Economic Cooperation summit.

Kavita Babu, Professor of Emergency Medicine, UMass Chan Medical School

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Cranberries can bounce, float and pollinate themselves: The saucy science of a Thanksgiving classic

Cranberries are a staple in U.S. households at Thanksgiving – but how did this bog dweller end up on holiday tables?

Compared to many valuable plant species that were domesticated over thousands of years, cultivated cranberry (Vaccinium macrocarpon) is a young agricultural crop, just as the U.S. is a young country and Thanksgiving is a relatively new holiday. But as a plant scientist, I’ve learned much about cranberries’ ancestry from their botany and genomics.

New on the plant breeding scene

Humans have cultivated sorghum for some 5,500 years, corn for around 8,700 years and cotton for about 5,000 years. In contrast, cranberries were domesticated around 200 years ago – but people were eating the berries before that.

Wild cranberries are native to North America. They were an important food source for Native Americans, who used them in puddings, sauces, breads and a high-protein portable food called pemmican – a carnivore’s version of an energy bar, made from a mixture of dried meat and rendered animal fat and sometimes studded with dried fruits. Some tribes still make pemmican today, and even market a commercial version.

Cranberry cultivation began in 1816 in Massachusetts, where Revolutionary War veteran Henry Hall found that covering cranberry bogs with sand fertilized the vines and retained water around their roots. From there, the fruit spread throughout the U.S. Northeast and Upper Midwest.

Today, Wisconsin produces roughly 60% of the U.S. cranberry harvest, followed by Massachusetts, Oregon and New Jersey. Cranberries also are grown in Canada, where they are a major fruit crop.

A flexible and adaptable plant

Cranberries have many interesting botanical features. Like roses, lilies and daffodils, cranberry flowers are hermaphroditic, which means they contain both male and female parts. This allows them to self-pollinate instead of relying on birds, insects or other pollinators.

A cranberry blossom has four petals that peel back when the flower blooms. This exposes the anthers, which contain the plant’s pollen. The flower’s resemblance to the beak of a bird earned the cranberry its original name, the “craneberry.”

When cranberries don’t self-pollinate, they rely on bumblebees and honeybees to transport their pollen from flower to flower. They can also be propagated sexually, by planting seeds, or asexually, through rooting vine cuttings. This is important for growers because seed-based propagation allows for higher genetic diversity, which can translate to things like increased disease resistance or more pest tolerance.

Asexual reproduction is equally important, however. This method allows growers to create clones of varieties that perform very well in their bogs and grow even more of those high-performing types.

Every cranberry contains four air pockets, which is why they float when farmers flood bogs to harvest them. The air pockets also make raw cranberries bounce when they are dropped on a hard surface – a good indicator of whether they are fresh.

These pockets serve a biological role: They enable the berries to float down rivers and streams to disperse their seeds. Many other plants disperse their seeds via animals and birds that eat their fruits and excrete the seeds as they move around. But as anyone who has tasted them raw knows, cranberries are ultra-tart, so they have limited appeal for wildlife.

Reading cranberry DNA

For cranberries being such a young crop, scientists already know a lot about their genetics. The cranberry is a diploid, which means that each cell contains one set of chromosomes from the maternal parent and one set from the paternal parent. It has 24 chromosomes, and its genome size is less than one-tenth that of the human genome.

Insights like these help scientists better understand where potentially valuable genes might be located in the cranberry genome. And diploid crops tend to have fewer genes associated with a single trait, which makes breeding them to emphasize that trait much simpler.

Researchers have also described the genetics of the cultivated cranberry’s wild relative, which is known as the “small cranberry” (Vaccinium oxycoccos). Comparing the two can help scientists determine where the cultivated cranberry’s agronomically valuable traits reside in its genome, and where some of the small cranberry’s cold hardiness might come from.

Researchers are developing molecular markers – tools to determine where certain genes or sequences of interest reside within a genome – to help determine the best combinations of genes from different varieties of cranberry that can enhance desired traits. For example, a breeder might want to make the fruits larger, more firm or redder in color.

While cranberries have only been grown by humans for a short period of time, they have been evolving for much longer. They entered agriculture with a long genetic history, including things like whole genome duplication events and genetic bottlenecks, which collectively change which genes are gained or lost over time in a population.

Whole genome duplication events occur when two species’ genomes collide to form a new, larger genome, encompassing all the traits of the two parental species. Genetic bottlenecks occur when a population is greatly reduced in size, which limits the amount of genetic diversity in that species. These events are extremely common in the plant world and can lead to both gains and losses of different genes.

Analyzing the cranberry’s genome can indicate when it diverged evolutionarily from some of its relatives, such as the blueberry, lingonberry and huckleberry. Understanding how modern species evolved can teach plant scientists about how different traits are inherited, and how to effectively breed for them in the future.

Ripe at the right time

Cranberries’ close association with Thanksgiving was simply a practical matter at first. Fresh cranberries are ready to harvest from mid-September through mid-November, so Thanksgiving falls within that perfect window for eating them.

Cranberry sauce was first loosely described in accounts from the American colonies in the 1600s, and appeared in a cookbook for the first time in 1796. The berries’ tart flavor, which comes from high levels of several types of acids, makes them more than twice as acidic as most other edible fruits, so they add a welcome zing to a meal full of blander foods like turkey and potatoes.

In recent decades, the cranberry industry has branched out into juices, snacks and other products in pursuit of year-round markets. But for many people, Thanksgiving is still the time when they’re most likely to see cranberries in some form on the menu.

Serina DeSalvio, Ph.D. Candidate in Genetics and Genomics, Texas A&M University

This article is republished from The Conversation under a Creative Commons license. Read the original article.