3 Commits

Author	SHA1	Message	Date
claude	f6ed2d114f	Add Section 1.6 — Avocado (Whole Fruit and Oil) to DIET.md. Comprehensive deep-dive between Olive Oil and Protein Sources. Hass cultivar dominance noted; lipid profile per 100g flesh and per medium fruit (~67% oleic, ~12% LA = 2.6g LA per fruit, ~6% palmitoleic). PUFA reality check vs marketing claims. Avocado oil adulteration crisis (Wang & Reardon 2020 UC Davis: 82% of commercial samples rancid or adulterated with high-oleic sunflower oil); verified-pure brand list (Marianne's, Bella Vado, CalPure, Olivado, Grove, La Tourangelle), failed brands. Smoke point analysis (refined ~270C, virgin ~190C). Unique bioactives: mannoheptulose (hexokinase inhibitor / CR mimetic in unripe fruit), avocatin B (CPT1 inhibitor, AML selective cytotoxicity, in seed), beta-sitosterol (phytosterol with Helgadottir 2020 phytosterol-CHD caveat), persin (pet toxicity). Micronutrient profile: highest fruit potassium 485mg/100g, B5/folate/copper/K1, lutein+zeaxanthin with Unlu 2005 fat-absorption synergy. Antinutrients: clean overall; latex-fruit syndrome cross-reactivity, tyramine for MAOI/migraine, histamine for MCAS. Glucose handling and framework caveat on postprandial pathologisation. Comparison table vs other fat sources. Environmental/ethical (water use, cartel involvement, deforestation). Practical use, frequency 0.5-1/day. Aligned with caveats verdict. 11 references.	2026-05-06 10:46:31 +08:00
claude	eb979a8fa7	Expand Section 7.3 — Tree Nut Butter Comparison: comprehensive lipid and antinutrient deep-dive. Replaces brief stub with structured comparison covering hazelnut, cashew, almond (full per-nut profiles), plus walnut/pecan/pistachio/Brazil. Lipid profile table for all 5 main nut butters with bis-allylic/peroxidation theory (4-HNE, MDA, isoprostanes, cardiolipin damage cycle). Antinutrient mechanism deep-dives: phytate (IP6 chelation chemistry, mineral binding constants, phytate:zinc ratios, mitigation), oxalate (kidney stones + PDH/Complex II inhibition + Oxalobacter formigenes microbiome interaction), lectins (PNA T-antigen binding), tannins, mycotoxin sources (aflatoxin B1 hepatocarcinogenesis, TP53 R249S signature). Hazelnut: oleic dominance, source-dependent aflatoxin (Turkey vs Italy/Oregon). Cashew: high SFA/stearic mitochondrial fusion benefit, oxalate concern. Almond: borderline-to-avoid analysis (24% PUFA, 469mg/100g oxalate, 140:1 phytate:zinc ratio, LDL-trial framing critique). Final ranking table 1-5 with mitigation strategies for sub-optimal choices. 15 references.	2026-05-04 18:12:17 +08:00
claude	f0c72e1806	Add diet guide with mechanistic deep dives	2026-05-02 15:30:40 +08:00