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Nutrition 1 (Semester II) > 19. Phytonutrients > Flashcards

19. Phytonutrients Flashcards

1
Q

What are phytonutrients?

A

Chemical compounds produced by plants

Beneficial to health

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2
Q

What do phytonutrients do to the food source they’re in?

A

Give foods taste, fragrance and colour

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3
Q

What processes are phytonutrients by-products of?

A

Glycolysis

Photosynthesis

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4
Q

How is it best to consume phytonutrients?

A

In their whole food form

Not as an isolated constituent

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5
Q

What are primary metabolites?

A 
Compounds necessary for plant survival
Carbs
Proteins
Fats
Enzymes
Chlorophyll
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6
Q

What are secondary metabolites?

A 
Synthesised by the plant in reaction to its environment
Facilitates the survival of the plant
Deter predators
Protect from infection
Attract pollinators
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7
Q

What are the roles of secondary metabolites in the human body?

A 
AO
Detoxification
Regulate cell cycle
Reduce DNA damage
Hormone interaction/mimic
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8
Q

Why do organic plants have higher phytonutrient levels?

A

To protect themselves in their environment as they don’t get ‘support’ from pesticides, fertilisers and perfect conditions

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9
Q

Why can different chemotypes of plant occur within the same variety or species?

A

Because the plant responds to its environment

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10
Q

What factors can create a difference in phytonutrients in plants?

A 
Chemotype 
Soil conditions
Water conditions
Fungi/bacteria
Insect friends/foes
Climate
Seasonal cycles
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11
Q

Which phytonutrients are dangerous to humans?

A

Morphine (opium poppy)
Vinblastine (African violets)
Digoxin (foxgloves)

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12
Q

What are the phytonutrients present in the nightshade family that could be harmful?

A

Solanine
Chaconine
(both found in green potatoes)

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13
Q

Why can caffeine be a harmful phytonutrient?

A

Toxic in high doses

Strong effect on cognition, BP, sleep, endurance

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14
Q

Why can phytates be harmful phytonutrients?

A

May prevent the absorption of minerals
(e.g. zinc, iron, calcium)
Only in large quantities

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15
Q

What colours are flavonoids associated with?

A

Blue
Purple
Black

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16
Q

What are the overall benefits of flavonoids?

A

AO to fight free radicals

Support CV health/circulation

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17
Q

What colour is chlorophyll associated with?

A

Green

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18
Q

What are the overall benefits of chlorophyll?

A 
Detoxification
AO
Wound healing
Energy
Anti-inflammatory
Deodorising
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19
Q

What colours are associated with lycopene?

A

Red

Pink

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20
Q

What are the overall health benefits of lycopene?

A

Anti-inflammatory
High in vit C
Prostate support

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21
Q

What colours are carotenoids associated with?

A

Orange

Yellow

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22
Q

What are the overall health benefits of carotenoids?

A

Immune support
Vision
Joint health

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23
Q

What colours are sulphur compounds associated with?

A

White

Brown

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24
Q

What are the overall health benefits of sulphur compounds?

A

Detoxification
Heart
Circulation

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25
Q

Which phytonutrients come under the class of phenol and polyphenols?

A

Flavonoids
Phenolic acids
Lignans
Stilbenes

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26
Q

What are the subgroups of flavonoids?

A 
Flavonols
Flavones
Isoflavones
Flavanones
Flavanols
Anthocyanins
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27
Q

Which phytonutrients come under terpenes?

A 
Carotenoids
Alpha-carotene
Beta-carotene
Lycopene
Lutein
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28
Q

Which phytonutrients come under phytosterols?

A

Tocopherols (vit E)

Omegas

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29
Q

Which phytonutrients come under sulphur compounds?

A

I3C
Sulforaphane
Allicin

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30
Q

Which group of flavonoids do catechins and epicatechins belong?

A

Flavanols

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31
Q

Food sources of catechins and epicatechins

A

Tea
Cacoa
Black grapes, berries, apples, plums
Vinegar (with mother)

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32
Q

Functions of catechins and epicatechins (CANJ)

A

CV health
Anti-inflammatory
Neurological
Joint health

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33
Q

Which group of flavonoids does quercetin belong?

A

Flavonols

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34
Q

Why must quercetin be consumed regularly for therapeutic use?

A

Fast excretion rate

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35
Q

Food sources of quercetin

A 
Red onions
Red apples
Red grapes
Tomatoes
Berries
Brassicas
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36
Q

Functions of quercetin (CAIG)

A

CV health
Anti-cancer
Immune system
Gout (xanthine oxidase)

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37
Q

Why is quercetin best absorbed with fats or apple pectin?

A

Hydrophobic

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38
Q

In what forms is quercetin found in foods

A

Glycone (bound)

Aglycone (unbound)

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39
Q

Which form of quercetin is found in onions and shallots, making it easier to absorb?

A

Aglycone

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40
Q

Which group of flavonoids does naringin belong?

A

Flavanones

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41
Q

How is naringin metabolised?

A

In the gut by intestinal bacteria

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42
Q

Food sources of naringin

A

Citrus fruits

Tomato paste

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43
Q

Functions of naringin (CAD)

A

CV health
Anti-cancer
Diabetes

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44
Q

What are isoflavonoids?

A

A group of flavonoids

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45
Q

Food sources of isoflavonoids

A 
Soy
Lentils
Chickpeas
Alfalfa sprouts
Brussel sprouts
Red clover
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46
Q

Why are soy beans best consumed fermented?

A

The isoflavones are present as glycosides bound to a sugar molecule
Fermentation/digestion releases the glycoside leaving a aglycone

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47
Q

Why do the health benefits of soy isoflavones depend on one’s gut flora?

A

Some colonic bacteria can convert the soy isoflavone daidzein to equol

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48
Q

Why is equol a better isoflavone than daidzein?

A

Equol has greater oestrogenic activity

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49
Q

What can favour equol production?

A

Eating isoflavones from a young age
Being vegetarian
Regular consumption of seaweed and green tea

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50
Q

Functions of isoflavonoids (OCO)

A

Oestrogenic activity
CV health
Osteoporosis

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51
Q

5 recommendations for a client to support their bone mineral density

A 
D3/K2 - sunlight, liver
Ca - dark leafy greens
Legumes - isoflavonoids
Miso/tempeh - isoflavonoids
Weight bearing exercise - walking
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52
Q

Which drug may interact with high intakes of soy protein?

A

Warfarin

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53
Q

Which pathology has been shown to have reduced risk of death and recurrence following soy food consumption?

A

Breast cancer

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54
Q

Which type of soya is not recommended?

A

Soy protein isolate

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55
Q

Why is soy protein isolate not recommended for consumption?

A

Highly processed
Unfermented
May be GMO
May stimulate tumour growth

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56
Q

What are lignans metabolised by?

A

Intestinal bacteria

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57
Q

What compounds do metabolised lignans form?

A

Enterodiol

Enterolactone

58
Q

What are enterodiol and enterolactone classed as?

A

Phytoestrogens

59
Q

Food sources of lignans

A 
Flaxseeds
Sesame seeds
Beans
Pulses
Cruciferous veg
60
Q

Recommended dose of flaxseeds for menstrual irregularities

A

2 tbsp whole

61
Q

Recommended dose of flaxseeds for menopause support

A

2 tbsp ground

62
Q

Why should cooking of flaxseeds be avoided?

A

Contain polyunsaturated fats that are unstable and oxidise if exposed to air, light or heat

63
Q

Which drugs should flaxseeds be used with caution?

A

Anti-diabetic

flaxseeds have blood glucose lowering effects

64
Q

What are proanthocyanidins also known as?

A

Condensed tannins

65
Q

What are proanthocyanidins formed from?

A

Building blocks including catechins and epicatechins

66
Q

Food sources of proanthocyanidins

A 
Grapes
Cranberries
Blueberries
Apples
Cinnamon
Cacao
67
Q

Functions of proanthocyanidins (CANI)

A

CV health
Anti-cancer
Neurological
Immune

68
Q

Which medications should proanthocyanidins be monitored with?

A

Anti-hypertensive

69
Q

What are anthocyanins?

A

Blue, red, purple pigments found in a range of plants

Leaves, stems, roots, flowers, fruits

70
Q

Food sources of anthocyanins

A

Blackcurrant
Blueberries
Cherries
Red grapes

71
Q

Functions of anthocyanins (CEND)

A

CV health
Eye health
Neurological
Diabetes

72
Q

What drug interactions should be looked at with anthocyanins?

A

Anti-coagulants

Anti-cancer agents

73
Q

What group of phenols and polyphenols does resveratrol come under?

74
Q

Food sources of resveratrol

A 
Red grapes
Berries
Peanuts with skins on
Pistachios
Cacao
75
Q

Functions of resveratrol (AIO)

A

Antioxidant
Insulin sensitivity
Oestrogen modulation

76
Q

What are most resveratrol supplements derived from?

A

Japanese knotweed

77
Q

When is the concentration of resveratrol in the blood more bioavailable?

78
Q

Which drugs can resveratrol interact with?

A

Anti-coagulants (increase risk of bleeding)

Statins, calcium channel blockers (increases bioavailability of drug)

79
Q

What are phytosterols?

A

Plant-derived lipids

Structurally similar to cholesterol

80
Q

What are the two classes of phytosterols?

A

Sterols

Stanols

81
Q

What are sterols?

A

Have a double bond in the sterol ring

82
Q

What are stanols?

A

Lack a double bond in the sterol ring

83
Q

Food sources of phytosterols

A 
Nuts
Seeds
Whole grains
Legumes
Unrefined vegetable oils
84
Q

Functions of phytosterols (CAPI)

A

Cholesterol
Anti-cancer
Prostate health
Immune health

85
Q

Which drugs may phytosterols interact with?

86
Q

What are isothiocyanates?

A

Products from glucosinolates

87
Q

Examples of different types of isothiocyanates

A

Sulforaphane

Ally isothiocyanate

88
Q

Food sources of isothiocyanates

A

Cruciferous veg
Horseradish
Mustard

89
Q

What is the enzyme that catalyses the hydrolysis of glucosinolates to isothiocyanates?

A

Myrosinase

90
Q

When is myrosinase released?

A

When cell wall is damaged
Chopping
Slicing
Chewing

91
Q

What inactivates myrosinase?

A

Heat/cooking

92
Q

What is a better cooking method to preserve myrosinase content?

93
Q

Functions of isothiocyanates (AALA)

A

Antioxidant
Anti-inflammatory
Liver detoxification
Anti-cancer

94
Q

Where should the intake of isothiocyanates be exercised with caution?

A

Hypothyroidism

some glucosinolates degrade to goitrogens - reducing uptake of iodine

95
Q

What is indole-3-carbinol derived from?

A

The breakdown of glucobrassicin

glucosinolate found in cruciferous veg

96
Q

What product can I3C form into in the stomach?

97
Q

Food sources of I3C

A

Cruciferous veg

98
Q

Functions of I3C (O)

A

Oestrogen modulation

99
Q

In addition to increasing phytonutrient intake, how else can oestrogen clearance be supported?

A

Optimise fibre intake
Optimise gut microbiome via pro-/prebiotics
Support methylation
Avoid dairy and oestrogen mimicking agents

100
Q

How can increased fibre support oestrogen clearance?

A

Helps to bind and excrete the oestrogen

101
Q

Why is optimising the gut microbiome through pre-/probiotics good for supporting oestrogen clearance?

A

Prevents de-conjugation of excreted oestrogens

102
Q

Examples of oestrogen mimicking agents

A

BPA
Dioxin
Phthalates

103
Q

Why should smoking, alcohol and caffeine be avoided when supporting oestrogen clearance?

A

Prevents over-burdening the liver, preventing it from detoxifying oestrogen

104
Q

Which class of phytonutrients do carotenoids belong?

105
Q

Examples of carotenoids

A

Alpha-carotene
Beta-carotene
Lutein
Lycopene

106
Q

Food sources of carotenoids

A

Yellow, orange, red fruit/veg

Green veg

107
Q

Functions of lutein and zeaxanthin (E)

A

Eye health

108
Q

How is it best to consume carotenoids?

A 
Small amount of fat (increased absorption)
Lightly steamed (increased bioavailability)
109
Q

What is lycopene?

A

Fat soluble red pigment

Non-vitamin A carotenoid

110
Q

Food sources of lycopene

A

Tomatoes
Pink grapefruit
Watermelon

111
Q

Functions of lycopene (CAP)

A

CV health
Anti-cancer
Prostate health

112
Q

How is it best to consume lycopene rich foods

A

Juicing
Cooking
Mixed with fats

113
Q

How do phytonutrients support CV health?

A 
AO
Lowers BP
Lowers LDL cholesterol
Increases HDL cholesterol
Increases nitric oxide (vasodilation)
Inhibits NF-kB
114
Q

Therapeutic uses for phytonutrients in CV health

A 
CV disease
Atherosclerosis
Hypertension
Hyperlipidaemia 
Diabetes
115
Q

Which phytonutrients support CV health?

A 
Flavonoids (catechins/epicatechins)
Quercetin
Naringin
Resveratrol
Phytosterols
Lycopene
Isoflavonoids
Proanthocyanidins
Anthocyanins
Isothiocyanates
116
Q

How do phytonutrients support oestrogen modulation?

A 
Binds to oestrogen receptors
Mimics effects of oestrogens
Helps maintain bone density
Reduces effects of endogenous oestrogens
Increases oestrogen effects when endogenous levels are low
Inhibits aromatase
117
Q

Therapeutic uses for phytonutrients in supporting oestrogen modulation

A 
Breast/uterine/prostate cancer
Fibroids
Endometriosis
Amenorrhoea
Peri/menopause
Osteoporosis
Menstrual irregularities
118
Q

Which phytonutrients support oestrogen modulation?

A

Isoflavonoids
Lignans
Resveratrol
I3C

119
Q

How do phytonutrients support anti-cancer?

A 
Induces apoptosis
Inhibits angiogenesis
Decreased cell proliferation
Anti-metastatic
Reduce treatment side effects
120
Q

Which phytonutrients are anti-cancer?

A 
Quercetin
Naringin
Lignans
Proanthocyanidins
Phytosterols
Isothiocyanates
Lycopene
121
Q

How do phytonutrients support anti-inflammatory?

A 
AO
Inhibits COX and LOX
Inhibits NF-kB
Inhibits TNF-a
Reduces histamine response
122
Q

Therapeutic uses for phytonutrients as anti-inflammatories

A

Asthma/eczema/hay fever
Cancer prevention
IBD

123
Q

Which phytonutrients are anti-inflammatory?

A 
Flavonoids (catechins/epicatechins)
Quercetin
Proanthocyanidins
Resveratrol
Isothiocyanates
124
Q

How do phytonutrients support neurological health?

A

Inhibits monoamine oxidase (breaks down dopamine, serotonin)
Inhibits beta-amyloid aggregation
Protects dopamine producing cells
Supports cognitive performance

125
Q

Therapeutic uses for phytonutrients in neurological health

A

Parkinson’s
Depression
Cognitive disorders

126
Q

Which phytonutrients support neurological health?

A

Flavonoids (catechins/epicatechins)
Proanthocyanidins
Anthocyanins

127
Q

How do phytonutrients support diabetes?

A

Inhibits aldose reductase
Increase insulin sensitivity
Upregulates GLUT4 transportation

128
Q

Which phytonutrients support diabetes?

A

Naringin
Anthocyanins
Resveratrol

129
Q

How do phytonutrients support joint health?

A

Reduced joint regeneration

Protects cartilage by inhibiting collagen breakdown

130
Q

Which phytonutrients support joint health?

A

Flavonoids (catechins/epicatechins)

131
Q

How do phytonutrients support eye health?

A

Protect ocular tissue
Improves night vision
Protects retinal cells
Protects against visual fatigue

132
Q

Therapeutic uses for phytonutrients in eye health

A

Age related macular degeneration
Cataracts
Diabetic retinopathy
Eye strain

133
Q

Which phytonutrients support eye health?

A

Anthocyanins

Lutein/zeaxanthin

134
Q

How do phytonutrients support prostate health?

A

Inhibits 5-alpha reductase
Reduces formation of DHT
Improves urinary flow
Decreases PSA

135
Q

Therapeutic uses for phytonutrients in prostate health

A

BPH
Prostatitis
Nocturnal urination

136
Q

Which phytonutrients support prostate health?

A

Phytosterols

Lycopene

137
Q

How do phytonutrients support immune health?

A

Increases T-helper cell activity

Balances where response is Th2 dominant

138
Q

Therapeutic uses for phytonutrients in immune health

A

Allergies

Asthma

139
Q

Which phytonutrients support immune health?

A

Quercetin
Phytosterols
Proanthcyanidins

140
Q

How do phytonutrients support liver detoxification?

A

Down regulates phase 1

Induces phase 2

141
Q

Which phytonutrients support liver detoxification?

A

Isothiocyanates

Nutrition 1 (Semester II) (16 decks)

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