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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
How does seaweed help with weight management?
Low in calories Fibre increases satiety Fucoxanthin decreases fat accumulation
26
How does seaweed help with blood glucose control?
Promotes better glycaemic control | Improved insulin sensitivity
27
How does seaweed help with blood lipid contol?
Binds cholesterol in the intestinal lumen leading to increased cholesterol clearance Improved LDL:HDL ratio
28
How does seaweed help with digestion?
High fibre Enhances growth of beneficial bacteria Nourishes inflamed GI tract
29
Examples of food uses for seaweed
``` Soups Curries Miso soup Sushi Dried and sprinkled onto salads ```
30
What is the therapeutic dose of seaweed?
1 tbsp/day
31
What are the energetic properties of spirulina?
Cooling | Moistening
32
What is spirulina?
Spiral shaped Blue-green algae Grows in fresh and salt water
33
What are the nutritional qualities of spirulina?
``` All essential amino acids B1 B2 B3 A K Fe Zn Mg ```
34
What are the functions of spirulina (AAAABIDE)?
``` Anti-inflammatory Anti-cancer Anti-allergic Anti-hypertensive Blood lipids Immunity Detoxification Endurance ```
35
How does spirulina work in detoxification?
Binds with heavy metals
36
How is spirulina immune-enhancing?
Increases NKC activity | Anti-viral properties
37
How is spirulina anti-inflammatory?
Reduces pro-inflammatory activity Inhibits NF-kB pathway Inhibits COX-2
38
How does spirulina help with exercise performance?
Increases endurance | Amino acids support muscle hypertrophy
39
How is spirulina anti-allergic?
Inhibits release of histamine from mast cells
40
How is spirulina anti-hypertensive?
Vasodilator | Reduces elevated blood pressure
41
How does spirulina affect blood lipids?
Lowers VLDL and LDL cholesterol | Raises HDL
42
Examples of food uses for spirulina
Smoothies Juices Salad dressings
43
Recommended dosage for spirulina
1 tbsp/day
44
What is chlorella?
Green algae
45
What are the energetic properties of chlorella?
Cooling
46
What are the nutritional properties of chlorella?
``` Chlorophyll EFAs D B1, 2, 3, 6, 12 Mg Fe Zn ```
47
Which is a better source of B12 - spirulina or chlorella?
Chlorella | more bioavailable
48
Why is chlorella a better form of chlorophyll than spirulina or seaweed for those with hyperthyroidism?
No iodine
49
What are the functions of chlorella?
``` Anti-diabetic Detoxification Heavy metal chelator Oestrogen metabolism Cancer treatment Iron deficiency Immune support ```
50
Why is chlorella a heavy metal chelator?
Bioaccumulates heavy metals | Removes mercury from brain and kidneys
51
How does chlorella help with detoxification?
Detoxes radioactive particles after radiation therapy
52
How does chlorella help with diabetes?
Improves GLUT4 transporters
53
How does chlorella help with cancer treatment?
Reduces side effects of radiotherapy Improves immune function Decreases infection risk after chemotherapy
54
How does chlorella help with oestrogen metabolism?
Metabolises more potent forms of oestrogen and makes them less potent Degrades BPA
55
Which conditions is chlorella useful for as an oestrogen metabolite?
Endometriosis Breast cancer Fibroids
56
How does chlorella help in immune support?
Increases IgA
57
Examples of food uses for chlorella
Smoothies Juices Salad dressings
58
What is the recommended dosage for chlorella?
2-3g/day
59
How do coriander, spirulina and chlorella help in a heavy metal detox?
Coriander - moves metals out of the central nervous system | Spirulina/chlorella - binds to the metals, allowing them to be excreted
60
How should you start a heavy metal detox?
Remove all sources of heavy metals (inc deodorants)
61
What should you do throughout a heavy metal detox?
``` 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
What should you do from days 1-14 of a heavy metal detox?
Complete liver flush protocol | Increase bitter/bile stimulating foods - dandelion greens, artichoke, turmeric
63
What should you do day 15-60 of a heavy metal detox?
Take chlorella tablets
64
What is in a heavy metal detox smoothie?
``` Banana Blueberries Coriander Spirulina Dulse Filtered water ```
65
How can wheatgrass be consumed?
Raw Juiced Milled to powder
66
What are the energetic properties of wheatgrass?
Cooling
67
What are the nutrient properties of wheatgrass?
``` A C E K B vits Fe Ca Mg Amino acids ```
68
What are the functions of wheatgrass?
``` Weight loss Antioxidant Detoxification Digestion Immunity Blood lipids ```
69
Why is wheatgrass alkalising?
Due to high chlorophyll content
70
How does wheatgrass help with anti-cancer?
Has anti-cancer properties | Reduces side effects of chemotherapy
71
How does wheatgrass help with weight loss?
Reduces appetite Increases satiety hormones - CCK Reduces sugar cravings
72
What are the nutritional properties of barley grass?
``` A B1 C E Ca Se K Superoxide dismutase Amino acids - GABA High fibre ```
73
What are the functions of barley grass?
``` CV support Antioxidant Anti-inflammatory Diabetes Digestion Gout Energy Sleep ```
74
How is barley grass anti-inflammatory?
Downregulates TNF-a
75
How does barley grass help with CV support?
Decreases LDL Increases HDL Regulates blood pressure with saponarin (phytochemical)
76
How does barley grass help with diabetes?
High fibre content reduces fasting blood sugar and glycated haemoglobin
77
How does barley grass help with gout?
Reduces serum uric acid by increasing urinary excretion
78
How does barley grass help with digestion?
High fibre supports bowel elimination Nourishes microflora Flavonoids reduce inflammation Healing of mucous membranes
79
How does barley grass help with sleep?
GABA and tryptophan content
80
How does barley grass help with energy production?
Contains enzymes involved in mitochondrial function - cytochrome, oxidase Flavonoids improve oxygenation of body tissues and reduce fatigue
81
How can barley grass be used in food?
Smoothies | Juices
82
What is the recommended dose of barley grass?
3-15g/day
83
What are sprouts?
Seeds that have germinated and put out shoots
84
Why are sprouts nutritionally beneficial?
Plants have their highest levels of vitamins, minerals, enzymes and AO in the early stage of their lifecycle
85
Examples of bean and pea sprouts
Lentil Adzuki Mung bean Black bean
86
Examples of sprouted grains
Quinoa Amaranth Buckwheat Oats
87
Examples of vegetable or leafy sprouts
Broccoli Cress Mustard greens Beetroot
88
Examples of nut and seed sprouts
Alfalfa Pumpkin Sesame Sunflower
89
What are the energetic properties of sprouts?
Cooling
90
What are the nutrient properties of sprouts?
``` Protein Mg Mn C K Folate EFAs ```
91
What does sprouting do to protein concentration?
Increases it | Improves overall protein quality
92
What happens to phytates and tannins during sprouting?
They are reduced
93
What are the functions of sprouts (in general)?
Digestion | Blood glucose control
94
How do sprouts help with digestion?
Sprouting releases enzymes that predigest the nutrients in the seed, making them easier to assimilate and metabolise Source of insoluble fibre
95
How do sprouts support blood glucose control?
High fibre content | Ability to regulate amylase activity
96
How are sprouts best eaten?
Raw | salads, sandwiches, soups
97
Why should care be taken with alfalfa sprouts?
Contain amino acid L-canavanine | linked to lupus exacerbations
98
Which compounds do broccoli sprouts contain?
Glucosinolates - I3C, sulforaphane
99
What are the benefits of I3C?
Promotes phase 2 liver detoxification | Able to support liver's detoxification of oestrogen
100
What are the benefits of sulforaphane?
Induces phase 2 detoxification enzymes Down-regulates phase 1 enzymes Anti-inflammatory Anti-carcinogenic
101
How is sulforaphane anti-carcinogenic?
Induces expression of tumour suppressing p21 gene Induction of phase 2 enzymes - enhancing detoxification and elimination of carcinogens Increasing AO defence Inhibiting angiogenesis
102
What are the benefits of broccoli sprouts?
CV disease H. pylori infection Respiratory health
103
How do broccoli sprouts help with CV disease?
Reduces inflammation and oxidative damage Lowers LDL Increases HDL
104
How do broccoli sprouts help with respiratory health?
Promotes detoxification of environmental toxins from lungs | Reduces upper airway inflammation
105
How do broccoli sprouts help with H. pylori infection?
Eradicates bacteria | Protects mucosa
106
What are the energetic properties of bee pollen?
Yang | Warming
107
What are the nutritional properties of bee pollen?
``` Protein Carbs - polysaccharides Fatty acids Vitamins Minerals Enzymes Phytonutrients ```
108
What are the functions of bee pollen?
``` Antioxidant Anti-inflammatory CV health Anti-allergenic Aids recovery ```
109
How is bee pollen an AO?
High AO profile protects body cells from oxidative stress
110
How is bee pollen anti-inflammatory?
Inhibits COX and LOX
111
How does bee pollen support CV health?
Decreases LDL and lipid oxidation
112
How is bee pollen anti-allergenic?
Inhibits histamine release from mast cells | example of Like with Like
113
What is the dosage of bee pollen for hayfever?
1-2 tsp/day at least 4 weeks before season starts
114
When should bee pollen be avoided?
In pregnancy | may have uterine stimulant effects

Nutrition 1 (Semester II) (16 decks)

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