11b. Superfoods - Wholefoods Flashcards by Andrea Hardy

What makes up a whole grain?

Bran
Germ
Endosperm

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What is the nutrient profile of the bran?

B vits
Fibre
AO

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What is the nutrient profile of the germ?

B vits
E
Protein
AO
Minerals
Healthy fats

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What is the nutrient profile of the endosperm?

Carbs
Protein
Vitamins
Minerals

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What are refined grains?

Where the bran and germ are removed

removing much of the nutritional value

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What is the energetic property of whole grains?

Neutral

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What are the functions of whole grains (WHIC)?

Weight management
High fibre
Insulin sensitivity
CV disease/cancer

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How do whole grains decrease metabolic risk factors?

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

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

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

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What is gluten?

A protein found in wheat, rye and barley

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Which proteins make up gluten?

Gliadin

Glutenin

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

Gliadin

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What is coeliac disease?

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

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What is gluten sensitivity?

An intolerance to gluten

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What can cause gluten sensitivity?

Digestive issues

Processing of grains

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How can the processing of grains cause gluten sensitivity?

Fumigation
Bleaching
Anti-caking agents
Fungicides
Insecticides

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

Rice
Quinoa
Buckwheat
Oats
Amaranth
Millet

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What are the nutritional properties of quinoa?

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

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What are the benefits of sprouting grains?

Increases bioavailability of nutrients

Easier to digest

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What are the energetic properties of garlic?

Hot

Dry

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What are the therapeutic effects of garlic largely down to?

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

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What compound is found in garlic?

Alliin

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What process does chopping or crushing garlic start?

Releases the enzyme alliinase

This converts alliin to allicin

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What are the nutrient benefits of garlic?

Prebiotic
Mn
Ca 
Se
C

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What are the functions of garlic (ACIDD)?

``` Anti-inflammatory CV health Immunity Detoxification Digestion ```

How does garlic support immunity?

Antimicrobial | Increases interferons and macrophages

How can garlic support digestive health?

Stimulates digestive fire | Supports GIT microbial balance (addresses dysbiosis)

How is garlic anti-inflammatory?

Inhibits COX and LOX | Inhibits NF-kB

How does garlic support CV health?

``` Vasodilator Reduces LDL cholesterol Reduces LDL oxidation Increases HDL Anti-platelet properties ```

How does garlic support detoxification?

Inhibits phase 1 and promotes phase 2 | Stimulates synthesis of superoxide dismutase and glutathione peroxidase

Why should garlic be used with caution?

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

How long prior to surgery should garlic intake be discontinued?

10 days

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

Anti-platelet medication

What are the energetic properties of dry ginger?

Hot

What are the energetic properties of fresh ginger?

Warming | Dry

Which compound is found in ginger?

Gingerols

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

Fennel | Peppermint

What are the functions of ginger CAAAD)?

``` CV health Anti-microbial Anti-inflammatory Anti-nausea Digestive health ```

How does ginger support digestive health?

Warming properties stimulate digestive fire | Pro-kinetic used to support MMC

How is ginger anti-inflammatory?

Inhibits LOX, COX and TNF-a

How does ginger support CV health?

Circulatory stimulant | Lowers LDL

What are the energetic qualities of beetroot?

Warming | Nourishing (sweet)

What are the nutritional properties of beetroot?

``` Fe Mn Mg C B6 Folate ```

What are the phytochemicals found in beetroot?

``` Betalain - red Betaine - methylation process Zeaxanthin Lutein Nitrates - nitric oxide ```

What are the functions of beetroot (AMACED)?

``` Antioxidant Methylation Anti-inflammatory CV health Exercise Detoxification ```

How does beetroot improve exercise performance?

Inorganic nitrates improve oxygen use and stamina

How is beetroot an antioxidant?

Betalain Carotenoids Vit C

How is beetroot anti-inflammatory?

Betalains inhibit COX pathway

How does beetroot support detoxification?

Betalains support phase 2 liver detoxification

How does beetroot support CV health?

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

How does beetroot support methylation?

Betalain is a methyl donor

How much beetroot juice a day to support hypertension?

1 glass

How much beetroot juice a day to support cancer?

2-4 glasses throughout day

How much beetroot juice per day to support exercise performance?

1 glass | 1-2 hrs before exercise

How much beetroot juice per day to support the liver?

1 glass

How is it best to consume beetroot?

Raw - prone to oxidation and loses nutrients if cooked | Gently steam if supporting weak digestion

What is the nutritional profile of blueberries?

``` C K Fibre Ellagitannins Flavonoids Resveratrol Anthocyanins ```

What is the energetic profile of blueberries?

Cooling

What are the functions of blueberries (AAA)?

Anti-inflammatory Antioxidant Anti-cancer

What is are the nutritional properties of elderberries?

C Anthocyanin Quercetin

What are the energetic properties of elderberries?

Cooling

What are the functions of elderberries?

Immunity | Diaphoretic - promotes sweating

How do elderberries support fevers?

Diaphoretic properties

What are the nutritional properties of cranberries?

``` C E K B5 B6 Proanthocyanins Quercetin Mn ```

What are the energetic properties of cranberries?

Cooling

What are the functions of cranberries (ACHU)?

Anti-adhesive CV health H. pylori Urinary infections

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

Stops bacteria adhering to epithelium

What are the recommended doses of cranberry?

Juice - 300-500ml/day | Dried powder - 250-500mg/day

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

Kidney stones

What are the energetic properties of chia seeds?

Cooling | Moistening

What are the nutritional properties of chia seeds?

``` O3 (ALA) Fibre Ca Mg Fe Protein ```

What are the functions of chia seeds (AABCD)?

``` Antioxidant Anti-inflammatory Blood glucose regulation CV health Digestion ```

How can chia seeds support digestion?

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

What is the recommended dose of chia seeds?

1-2 tbsp/day

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

Mucilage may decrease absorption of medications

What is the energetic property of pomegranate?

Neutral

What are the nutritional benefits of pomegranates?

``` A C K Folate Fe Ca Zn ```

Which phytonutrients can be found in pomegranates?

Ellagitannins Punicic acid Anthocyanins

What are the functions of pomegranate (ACIDA)?

``` Anti-inflammatory CV health Insulin sensitivity Digestive health Anti-cancer ```

How do pomegranates support digestive health?

Inhibits growth of certain bacteria | Reduces intestinal inflammation

How can pomegranates support CV health?

Reduces blood pressure Vasodilator (nitric oxide) Lowers LDL oxidation

How can pomegranates support cancer?

Inhibits cancer cell growth | Induces apoptosis

Which group of individuals should avoid large amounts of pomegranate

Those on warfarin Antihypertensive medication ACE inhibitors

What are the energetic properties of maca?

Warm Sweet Moist

What are the nutritional properties of maca?

``` All essential amino acids High fibre Fatty acids C B2 B3 B6 Fe Cu ```

What are the functions of maca?

Sexual function Energy Cognition

How does maca support fertility and sexual function?

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

How does maca enhance energy and cognition?

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

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

China