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Nutrition 1 (Semester II) > 11b. Superfoods - Wholefoods > Flashcards

11b. Superfoods - Wholefoods Flashcards

1
Q

What makes up a whole grain?

A

Bran
Germ
Endosperm

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2
Q

What is the nutrient profile of the bran?

A

B vits
Fibre
AO

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3
Q

What is the nutrient profile of the germ?

A 
B vits
E
Protein
AO
Minerals
Healthy fats
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4
Q

What is the nutrient profile of the endosperm?

A

Carbs
Protein
Vitamins
Minerals

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5
Q

What are refined grains?

A

Where the bran and germ are removed

removing much of the nutritional value

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6
Q

What is the energetic property of whole grains?

A

Neutral

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7
Q

What are the functions of whole grains (WHIC)?

A

Weight management
High fibre
Insulin sensitivity
CV disease/cancer

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8
Q

How do whole grains decrease metabolic risk factors?

A

Improved insulin sensitivity - linked to fibre and Mg
Weight loss
Decrease in total and LDL cholesterol

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9
Q

How does the high fibre content of whole grains support us?

A

Supports bowel elimination
Increases satiety
Slows absorption of glucose into the blood

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10
Q

What is gluten?

A

A protein found in wheat, rye and barley

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11
Q

Which proteins make up gluten?

A

Gliadin

Glutenin

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12
Q

Which is the gluten protein that causes a reaction in people?

A

Gliadin

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13
Q

What is coeliac disease?

A

An AI condition where the ingestion of gluten generates an abnormal immune response in the SI mucosa

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14
Q

What is gluten sensitivity?

A

An intolerance to gluten

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15
Q

What can cause gluten sensitivity?

A

Digestive issues

Processing of grains

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16
Q

How can the processing of grains cause gluten sensitivity?

A 
Fumigation
Bleaching
Anti-caking agents
Fungicides
Insecticides
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17
Q

What are the alternatives for people who can’t tolerate gluten?

A 
Rice
Quinoa
Buckwheat
Oats
Amaranth
Millet
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18
Q

What are the nutritional properties of quinoa?

A 
High in protein
All essential amino acids
Mg
Mn
Fe
Zn
B vits
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19
Q

What are the benefits of sprouting grains?

A

Increases bioavailability of nutrients

Easier to digest

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20
Q

What are the energetic properties of garlic?

A

Hot

Dry

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21
Q

What are the therapeutic effects of garlic largely down to?

A

Allicin - oily, slightly yellow liquid which gives garlic its taste and odour

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22
Q

What compound is found in garlic?

A

Alliin

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23
Q

What process does chopping or crushing garlic start?

A

Releases the enzyme alliinase

This converts alliin to allicin

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24
Q

What are the nutrient benefits of garlic?

A 
Prebiotic
Mn
Ca 
Se
C
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25
Q

What are the functions of garlic (ACIDD)?

A 
Anti-inflammatory
CV health
Immunity
Detoxification
Digestion
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26
Q

How does garlic support immunity?

A

Antimicrobial

Increases interferons and macrophages

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27
Q

How can garlic support digestive health?

A

Stimulates digestive fire

Supports GIT microbial balance (addresses dysbiosis)

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28
Q

How is garlic anti-inflammatory?

A

Inhibits COX and LOX

Inhibits NF-kB

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29
Q

How does garlic support CV health?

A 
Vasodilator
Reduces LDL cholesterol
Reduces LDL oxidation
Increases HDL
Anti-platelet properties
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30
Q

How does garlic support detoxification?

A

Inhibits phase 1 and promotes phase 2

Stimulates synthesis of superoxide dismutase and glutathione peroxidase

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31
Q

Why should garlic be used with caution?

A

May cause mild GI effects - reflux, bloating, flatulence, diarrhoea

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32
Q

How long prior to surgery should garlic intake be discontinued?

A

10 days

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33
Q

Which medications can doses of garlic greater than 3g/day interact with?

A

Anti-platelet medication

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34
Q

What are the energetic properties of dry ginger?

A

Hot

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35
Q

What are the energetic properties of fresh ginger?

A

Warming

Dry

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36
Q

Which compound is found in ginger?

A

Gingerols

37
Q

What can ginger be combined with to make a soothing tea for the GIT?

A

Fennel

Peppermint

38
Q

What are the functions of ginger CAAAD)?

A 
CV health
Anti-microbial
Anti-inflammatory
Anti-nausea
Digestive health
39
Q

How does ginger support digestive health?

A

Warming properties stimulate digestive fire

Pro-kinetic used to support MMC

40
Q

How is ginger anti-inflammatory?

A

Inhibits LOX, COX and TNF-a

41
Q

How does ginger support CV health?

A

Circulatory stimulant

Lowers LDL

42
Q

What are the energetic qualities of beetroot?

A

Warming

Nourishing (sweet)

43
Q

What are the nutritional properties of beetroot?

A 
Fe
Mn
Mg
C
B6
Folate
44
Q

What are the phytochemicals found in beetroot?

A 
Betalain - red
Betaine - methylation process
Zeaxanthin
Lutein
Nitrates - nitric oxide
45
Q

What are the functions of beetroot (AMACED)?

A 
Antioxidant
Methylation
Anti-inflammatory
CV health
Exercise
Detoxification
46
Q

How does beetroot improve exercise performance?

A

Inorganic nitrates improve oxygen use and stamina

47
Q

How is beetroot an antioxidant?

A

Betalain
Carotenoids
Vit C

48
Q

How is beetroot anti-inflammatory?

A

Betalains inhibit COX pathway

49
Q

How does beetroot support detoxification?

A

Betalains support phase 2 liver detoxification

50
Q

How does beetroot support CV health?

A

Nitrates are converted to nitric oxide
Vasodilatory effect
Lowers blood pressure
Inhibits LDL oxidation

51
Q

How does beetroot support methylation?

A

Betalain is a methyl donor

52
Q

How much beetroot juice a day to support hypertension?

A

1 glass

53
Q

How much beetroot juice a day to support cancer?

A

2-4 glasses throughout day

54
Q

How much beetroot juice per day to support exercise performance?

A

1 glass

1-2 hrs before exercise

55
Q

How much beetroot juice per day to support the liver?

A

1 glass

56
Q

How is it best to consume beetroot?

A

Raw - prone to oxidation and loses nutrients if cooked

Gently steam if supporting weak digestion

57
Q

What is the nutritional profile of blueberries?

A 
C
K
Fibre
Ellagitannins
Flavonoids
Resveratrol
Anthocyanins
58
Q

What is the energetic profile of blueberries?

A

Cooling

59
Q

What are the functions of blueberries (AAA)?

A

Anti-inflammatory
Antioxidant
Anti-cancer

60
Q

What is are the nutritional properties of elderberries?

A

C
Anthocyanin
Quercetin

61
Q

What are the energetic properties of elderberries?

A

Cooling

62
Q

What are the functions of elderberries?

A

Immunity

Diaphoretic - promotes sweating

63
Q

How do elderberries support fevers?

A

Diaphoretic properties

64
Q

What are the nutritional properties of cranberries?

A 
C
E
K
B5
B6
Proanthocyanins
Quercetin
Mn
65
Q

What are the energetic properties of cranberries?

A

Cooling

66
Q

What are the functions of cranberries (ACHU)?

A

Anti-adhesive
CV health
H. pylori
Urinary infections

67
Q

How do cranberries help with urinary infections and H. pylori?

A

Stops bacteria adhering to epithelium

68
Q

What are the recommended doses of cranberry?

A

Juice - 300-500ml/day

Dried powder - 250-500mg/day

69
Q

In what instance should the intake of cranberry juice above the therapeutic dose be avoided?

A

Kidney stones

70
Q

What are the energetic properties of chia seeds?

A

Cooling

Moistening

71
Q

What are the nutritional properties of chia seeds?

A 
O3 (ALA)
Fibre
Ca
Mg
Fe
Protein
72
Q

What are the functions of chia seeds (AABCD)?

A 
Antioxidant
Anti-inflammatory
Blood glucose regulation
CV health
Digestion
73
Q

How can chia seeds support digestion?

A

High in soluble and insoluble fibre
Bulk stool
Constipation
Soothes GI mucosa

74
Q

What is the recommended dose of chia seeds?

A

1-2 tbsp/day

75
Q

Why should chia seeds be taken 2 hours away from medication?

A

Mucilage may decrease absorption of medications

76
Q

What is the energetic property of pomegranate?

A

Neutral

77
Q

What are the nutritional benefits of pomegranates?

A 
A
C
K
Folate
Fe
Ca
Zn
78
Q

Which phytonutrients can be found in pomegranates?

A

Ellagitannins
Punicic acid
Anthocyanins

79
Q

What are the functions of pomegranate (ACIDA)?

A 
Anti-inflammatory
CV health
Insulin sensitivity
Digestive health
Anti-cancer
80
Q

How do pomegranates support digestive health?

A

Inhibits growth of certain bacteria

Reduces intestinal inflammation

81
Q

How can pomegranates support CV health?

A

Reduces blood pressure
Vasodilator (nitric oxide)
Lowers LDL oxidation

82
Q

How can pomegranates support cancer?

A

Inhibits cancer cell growth

Induces apoptosis

83
Q

Which group of individuals should avoid large amounts of pomegranate

A

Those on warfarin
Antihypertensive medication
ACE inhibitors

84
Q

What are the energetic properties of maca?

A

Warm
Sweet
Moist

85
Q

What are the nutritional properties of maca?

A 
All essential amino acids
High fibre
Fatty acids
C
B2
B3
B6
Fe
Cu
86
Q

What are the functions of maca?

A

Sexual function
Energy
Cognition

87
Q

How does maca support fertility and sexual function?

A

Increases libido
Protects against BPH
Improves erectile dysfunction
Increases sperm count, motility, volume

88
Q

How does maca enhance energy and cognition?

A

Improves mood and cognitive function due to GABA and choline content
Provides sustained energy

89
Q

Maca from which country should be avoided due to possible contamination and genetic modification?

A

China

Nutrition 1 (Semester II) (16 decks)

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