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Nutrition 1 (Semester II) > 11a. Superfoods - Green stuff > Flashcards

11a. Superfoods - Green stuff Flashcards

1
Q

What is the definition of a superfood?

A

They contain all or nearly all the vitamins and minerals the body needs

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2
Q

What are superfoods rich in, apart from vits and mins?

A

Phytonutrients
Enzymes
EFAs
Antioxidants

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3
Q

How is the AO capacity of food ranked?

A

By its ORAC score

Oxygen Radical Absorbance Capacity

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4
Q

What is chlorophyll energetically?

A

Cooling

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5
Q

Which foods are rich in chlorophyll?

A 
Dark leafy greens
Spinach
Rocket
Parsley
Cress
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6
Q

Which nutrients is chlorophyll a good source of?

A 
A
C
E
K
Fe
Ca
Mg
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7
Q

What are the functions of chlorophyll?

A 
Detoxification
Antioxidant
Wound healing
Energy
Anti-inflammatory
Deodorant
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8
Q

How does chlorophyll help in detoxification?

A

Binds to certain carcinogenic chemicals

Induces phase 2 liver activity

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9
Q

How does chlorophyll help as an anti-inflammatory?

A

Inhibits TNF-a gene

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10
Q

How does chlorophyll help in wound healing?

A

Chlorophyllin used as topical cream

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11
Q

How does chlorophyll help in energy production?

A

Rich form of Mg - needed for ATP

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12
Q

How does chlorophyll help as an antioxidant?

A

Decreases oxidative damage

caused by carcinogens, radiation

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13
Q

Is chlorophyll acidic or alkalising?

A

Alkalising

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14
Q

What can cause acidity in the body?

A

Diseases
Drugs
Diet

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15
Q

How is it best to consume chlorophyll rich food?

A

Raw
Lightly steamed
(overcooking destroys the chlorophyll)

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16
Q

What is a practical way to consume chlorophyll?

A

Green smoothie

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17
Q

What are chlorophyll supplements usually derived from?

A

Chlorophyllin

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18
Q

Examples of types of seaweed

A 
Dulse
Nori
Laver
Kelp
Wakame
Sea lettuce
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19
Q

What is seaweed energetically?

A

Cooling

Moistening

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20
Q

Which nutrients is seaweed rich in?

A

Iodine
Fe
Ca
O3

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21
Q

Which is nori in particular a good source of?

A

B12

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22
Q

What are the functions of seaweed?

A 
Antioxidant
Blood glucose control
Blood lipid control
Anti-inflammatory
Thyroid health
Weight management
Digestion
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23
Q

How does seaweed help as an AO?

A 
Brown seaweed (e.g. wakame) contains fucoxanthin 
AO effects
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24
Q

How is seaweed anti-inflammatory?

A

Shown to reduce production of pro-inflammatory NF-kB and COX-2

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25
Q

How does seaweed help with weight management?

A

Low in calories
Fibre increases satiety
Fucoxanthin decreases fat accumulation

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26
Q

How does seaweed help with blood glucose control?

A

Promotes better glycaemic control

Improved insulin sensitivity

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27
Q

How does seaweed help with blood lipid contol?

A

Binds cholesterol in the intestinal lumen leading to increased cholesterol clearance
Improved LDL:HDL ratio

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28
Q

How does seaweed help with digestion?

A

High fibre
Enhances growth of beneficial bacteria
Nourishes inflamed GI tract

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29
Q

Examples of food uses for seaweed

A 
Soups
Curries
Miso soup
Sushi
Dried and sprinkled onto salads
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30
Q

What is the therapeutic dose of seaweed?

A

1 tbsp/day

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31
Q

What are the energetic properties of spirulina?

A

Cooling

Moistening

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32
Q

What is spirulina?

A

Spiral shaped
Blue-green algae
Grows in fresh and salt water

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33
Q

What are the nutritional qualities of spirulina?

A 
All essential amino acids
B1
B2
B3
A
K
Fe
Zn
Mg
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34
Q

What are the functions of spirulina (AAAABIDE)?

A 
Anti-inflammatory
Anti-cancer
Anti-allergic
Anti-hypertensive
Blood lipids
Immunity
Detoxification
Endurance
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35
Q

How does spirulina work in detoxification?

A

Binds with heavy metals

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36
Q

How is spirulina immune-enhancing?

A

Increases NKC activity

Anti-viral properties

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37
Q

How is spirulina anti-inflammatory?

A

Reduces pro-inflammatory activity
Inhibits NF-kB pathway
Inhibits COX-2

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38
Q

How does spirulina help with exercise performance?

A

Increases endurance

Amino acids support muscle hypertrophy

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39
Q

How is spirulina anti-allergic?

A

Inhibits release of histamine from mast cells

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40
Q

How is spirulina anti-hypertensive?

A

Vasodilator

Reduces elevated blood pressure

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41
Q

How does spirulina affect blood lipids?

A

Lowers VLDL and LDL cholesterol

Raises HDL

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42
Q

Examples of food uses for spirulina

A

Smoothies
Juices
Salad dressings

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43
Q

Recommended dosage for spirulina

A

1 tbsp/day

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44
Q

What is chlorella?

A

Green algae

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45
Q

What are the energetic properties of chlorella?

A

Cooling

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46
Q

What are the nutritional properties of chlorella?

A 
Chlorophyll
EFAs
D
B1, 2, 3, 6, 12
Mg
Fe
Zn
47
Q

Which is a better source of B12 - spirulina or chlorella?

A

Chlorella

more bioavailable

48
Q

Why is chlorella a better form of chlorophyll than spirulina or seaweed for those with hyperthyroidism?

A

No iodine

49
Q

What are the functions of chlorella?

A 
Anti-diabetic
Detoxification
Heavy metal chelator
Oestrogen metabolism
Cancer treatment
Iron deficiency
Immune support
50
Q

Why is chlorella a heavy metal chelator?

A

Bioaccumulates heavy metals

Removes mercury from brain and kidneys

51
Q

How does chlorella help with detoxification?

A

Detoxes radioactive particles after radiation therapy

52
Q

How does chlorella help with diabetes?

A

Improves GLUT4 transporters

53
Q

How does chlorella help with cancer treatment?

A

Reduces side effects of radiotherapy
Improves immune function
Decreases infection risk after chemotherapy

54
Q

How does chlorella help with oestrogen metabolism?

A

Metabolises more potent forms of oestrogen and makes them less potent
Degrades BPA

55
Q

Which conditions is chlorella useful for as an oestrogen metabolite?

A

Endometriosis
Breast cancer
Fibroids

56
Q

How does chlorella help in immune support?

A

Increases IgA

57
Q

Examples of food uses for chlorella

A

Smoothies
Juices
Salad dressings

58
Q

What is the recommended dosage for chlorella?

A

2-3g/day

59
Q

How do coriander, spirulina and chlorella help in a heavy metal detox?

A

Coriander - moves metals out of the central nervous system

Spirulina/chlorella - binds to the metals, allowing them to be excreted

60
Q

How should you start a heavy metal detox?

A

Remove all sources of heavy metals (inc deodorants)

61
Q

What should you do throughout a heavy metal detox?

A 
Drink plenty of filtered water
3x Epsom salt baths/week
Dry brush for 5 mins every morning
Exercise regularly
Intermittently fast
Optimise fibre
3 x detox smoothie/week
62
Q

What should you do from days 1-14 of a heavy metal detox?

A

Complete liver flush protocol

Increase bitter/bile stimulating foods - dandelion greens, artichoke, turmeric

63
Q

What should you do day 15-60 of a heavy metal detox?

A

Take chlorella tablets

64
Q

What is in a heavy metal detox smoothie?

A 
Banana
Blueberries
Coriander
Spirulina
Dulse
Filtered water
65
Q

How can wheatgrass be consumed?

A

Raw
Juiced
Milled to powder

66
Q

What are the energetic properties of wheatgrass?

A

Cooling

67
Q

What are the nutrient properties of wheatgrass?

A 
A
C
E
K
B vits
Fe
Ca
Mg
Amino acids
68
Q

What are the functions of wheatgrass?

A 
Weight loss
Antioxidant
Detoxification
Digestion
Immunity
Blood lipids
69
Q

Why is wheatgrass alkalising?

A

Due to high chlorophyll content

70
Q

How does wheatgrass help with anti-cancer?

A

Has anti-cancer properties

Reduces side effects of chemotherapy

71
Q

How does wheatgrass help with weight loss?

A

Reduces appetite
Increases satiety hormones - CCK
Reduces sugar cravings

72
Q

What are the nutritional properties of barley grass?

A 
A
B1
C
E
Ca
Se
K
Superoxide dismutase
Amino acids - GABA
High fibre
73
Q

What are the functions of barley grass?

A 
CV support
Antioxidant
Anti-inflammatory
Diabetes
Digestion
Gout
Energy
Sleep
74
Q

How is barley grass anti-inflammatory?

A

Downregulates TNF-a

75
Q

How does barley grass help with CV support?

A

Decreases LDL
Increases HDL
Regulates blood pressure with saponarin (phytochemical)

76
Q

How does barley grass help with diabetes?

A

High fibre content reduces fasting blood sugar and glycated haemoglobin

77
Q

How does barley grass help with gout?

A

Reduces serum uric acid by increasing urinary excretion

78
Q

How does barley grass help with digestion?

A

High fibre supports bowel elimination
Nourishes microflora
Flavonoids reduce inflammation
Healing of mucous membranes

79
Q

How does barley grass help with sleep?

A

GABA and tryptophan content

80
Q

How does barley grass help with energy production?

A

Contains enzymes involved in mitochondrial function - cytochrome, oxidase
Flavonoids improve oxygenation of body tissues and reduce fatigue

81
Q

How can barley grass be used in food?

A

Smoothies

Juices

82
Q

What is the recommended dose of barley grass?

A

3-15g/day

83
Q

What are sprouts?

A

Seeds that have germinated and put out shoots

84
Q

Why are sprouts nutritionally beneficial?

A

Plants have their highest levels of vitamins, minerals, enzymes and AO in the early stage of their lifecycle

85
Q

Examples of bean and pea sprouts

A

Lentil
Adzuki
Mung bean
Black bean

86
Q

Examples of sprouted grains

A

Quinoa
Amaranth
Buckwheat
Oats

87
Q

Examples of vegetable or leafy sprouts

A

Broccoli
Cress
Mustard greens
Beetroot

88
Q

Examples of nut and seed sprouts

A

Alfalfa
Pumpkin
Sesame
Sunflower

89
Q

What are the energetic properties of sprouts?

A

Cooling

90
Q

What are the nutrient properties of sprouts?

A 
Protein
Mg
Mn
C
K
Folate
EFAs
91
Q

What does sprouting do to protein concentration?

A

Increases it

Improves overall protein quality

92
Q

What happens to phytates and tannins during sprouting?

A

They are reduced

93
Q

What are the functions of sprouts (in general)?

A

Digestion

Blood glucose control

94
Q

How do sprouts help with digestion?

A

Sprouting releases enzymes that predigest the nutrients in the seed, making them easier to assimilate and metabolise
Source of insoluble fibre

95
Q

How do sprouts support blood glucose control?

A

High fibre content

Ability to regulate amylase activity

96
Q

How are sprouts best eaten?

A

Raw

salads, sandwiches, soups

97
Q

Why should care be taken with alfalfa sprouts?

A

Contain amino acid L-canavanine

linked to lupus exacerbations

98
Q

Which compounds do broccoli sprouts contain?

A

Glucosinolates - I3C, sulforaphane

99
Q

What are the benefits of I3C?

A

Promotes phase 2 liver detoxification

Able to support liver’s detoxification of oestrogen

100
Q

What are the benefits of sulforaphane?

A

Induces phase 2 detoxification enzymes
Down-regulates phase 1 enzymes
Anti-inflammatory
Anti-carcinogenic

101
Q

How is sulforaphane anti-carcinogenic?

A

Induces expression of tumour suppressing p21 gene
Induction of phase 2 enzymes - enhancing detoxification and elimination of carcinogens
Increasing AO defence
Inhibiting angiogenesis

102
Q

What are the benefits of broccoli sprouts?

A

CV disease
H. pylori infection
Respiratory health

103
Q

How do broccoli sprouts help with CV disease?

A

Reduces inflammation and oxidative damage
Lowers LDL
Increases HDL

104
Q

How do broccoli sprouts help with respiratory health?

A

Promotes detoxification of environmental toxins from lungs

Reduces upper airway inflammation

105
Q

How do broccoli sprouts help with H. pylori infection?

A

Eradicates bacteria

Protects mucosa

106
Q

What are the energetic properties of bee pollen?

A

Yang

Warming

107
Q

What are the nutritional properties of bee pollen?

A 
Protein
Carbs - polysaccharides
Fatty acids
Vitamins
Minerals
Enzymes
Phytonutrients
108
Q

What are the functions of bee pollen?

A 
Antioxidant
Anti-inflammatory
CV health
Anti-allergenic
Aids recovery
109
Q

How is bee pollen an AO?

A

High AO profile protects body cells from oxidative stress

110
Q

How is bee pollen anti-inflammatory?

A

Inhibits COX and LOX

111
Q

How does bee pollen support CV health?

A

Decreases LDL and lipid oxidation

112
Q

How is bee pollen anti-allergenic?

A

Inhibits histamine release from mast cells

example of Like with Like

113
Q

What is the dosage of bee pollen for hayfever?

A

1-2 tsp/day at least 4 weeks before season starts

114
Q

When should bee pollen be avoided?

A

In pregnancy

may have uterine stimulant effects

Nutrition 1 (Semester II) (16 decks)

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