4.1 Nutrition - Superfoods Flashcards
What are Superfoods?
Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs
What is ORAC ?
Oxygen Radical Absorbance Capacity (ORAC) score*.
This is a laboratory tests that aims to quantify the total antioxidant capacity (TAC) of a food.
*limited to oxidation in a test tube, not a human body! Marketing hype.
What is Chlorophyll ?
Green pigment that traps light. It is used in photosynthesis to produce ATP.
Many superfoods contain chlorophyll.
What are good sources of Chlorophyll ?
Rich sources of chlorophyll include dark green leafy vegetables like spinach, rocket, parsley or cress
What are the energetics of Chlorophyll ?
Cooling, calming yang excess
What is the composition of Chlorophyll ?
Basic structure of chlorophyll is similar to haemoglobin, with a porphyrin ring*, but the central atom is magnesium instead iron
Chlorophyll is a good source of vitamins A, C, E, K; magnesium, iron, calcium and potassium
*Organic compound that can combine metal ions
What are the key benefits & clinical applications of Chlorophyll ?
(Six listed)
Detoxification
Antioxidant
Reduces inflammation
Support energy production
Promotes wound healing
Deodorant properties
Why is chlorophyll good for Detoxification?
Chlorophyll can bind with certain carcinogenic chemicals,
* heterocyclic amines found in cooked meat,
* polycyclic aromatic hydrocarbons (tobacco smoke, grilled/ charred meats)
* aflatoxins (food-born toxins produced by certain fungi).
Also positively influences detoxification of carcinogens in the liver by down-regulating phase I enzymes and inducing phase II
What are the antioxidant properties of Chlorophyll?
Decreases oxidative damage
induced by
* chemical carcinogens
* radiation treatment
It also appears able to promote endogenous antioxidant activity.
Porphyrin ring binds with ROS
How can Chlorophyll reduce Inflammation?
Inhibits the pro-inflammatory TNF-a gene, which can be activated by like lipopolysaccharides (LPS)* released from bacteria. This can be from intestinal bacterial infections/intestinal permeability.
*In bacteria cell walls which acts as an ‘endotoxin’
How does Chlorophyll support energy production?
Rich in magnesium which is required for production of ATP
How does Chlorophyll promote wound healing?
Applied topically (cream/ointment) chlorophyllin* (semi-synthetic) has been used to aid wound healing since the 1940s
Helps to prevent the breakdown of hyaluronic acid
*During synthesis, magnesium is replaced with copper; water soluble
What are the deodorant properties of Chlorophyll ?
Can reduce colostomy, ileostomy or incontinence odour with tablets of 100 to 200 mg/day
How can Chlorophyll affect the pH balance of the body?
Chlorophyll is ‘alkalising’ with its high alkaline mineral content:
Practical use / cooking of chlorophyll?
Eat chlorophyll-rich food raw or cook / steam slightly.
Overcooking destroys chlorophyll; retaining the ‘green’ retains the benefits
Note: chlorophyll supplements are usually ‘chlorophyllin’
How are Seaweeds classified?
- Red algae: Dulse, nori, laver
- Brown algae: Kelp, bladderwrack, wakame
- Green algae: Sea lettuce, spongeweed
Blue– green algae e.g. chlorella are not seaweeds - discussed separately
What are the energetics of seaweed?
Cooling
Moistens dryness
What is the composition of seaweed?
- Wide-range of vitamins and minerals. Particularly iodine, iron and calcium
- Nori is a good plant source of B12
- Good source of omega-3 fats
- Range of amino acids
What are the benefits and clinical applications of seaweed?
- Antioxidants and anti-inflammatory
- Low thyroid function
- Healthy weight management
- Blood sugar control
- Elevated blood lipids
- Digestive and GIT health
What are the antioxidant and anti-inflammatory properties of seaweed?
- Fucoxanthin, a carotenoid found in edible brown seaweed such as wakame, has powerful antioxidant effects.
- Seaweed can reduce the production inflammatory proteins such as NF-kB and COX-2
How can seaweed help with low thyroid function?
High iodine content is useful for the production of T3 and T4.
Bladdewrack:
* low thyroid function
* associated weight gain
* rich in bioavailable iodine & other minerals
* amino acids including tyrosine
How is seaweed involved in healthy weight management?
An easy way to boost vitamins and minerals while being low in calories.
Fibre increases satiety.
Fucoxanthin can up regulate expression of ‘mitochondrial uncoupling protein 1 (UCP1)’, a key molecule in metabolic thermogenesis – decreasing fat accumulation
How can seaweed help with blood sugar control?
- Seaweed intake promotes better glycaemic control
- Improves insulin sensitivity by downregulating tyrosine phosphatase
- Useful for insulin resistance
* enzyme that inhibits insulin signalling
How does seaweed help with elevated blood lipids?
Reduces serum triglycerides
Improves LDL: HDL ratio.
Thought to be due to the gel-forming fibre in seaweed, which can bind cholesterol in the intestinal lumen
How can seaweed improve digestion and GIT health?
High fibre enhances growth of beneficial bacteria and SCFAs (supporting GI tight junctions and immune functions)
Supports bowel elimination.
Nourishes inflamed digestive tract; ulcers, constipation, colitis
How can Seaweed be used?
Food
* Soups, curries, miso soup, rice, salad, wrapped sushi
* Dried and sprinkled on food
* Aim for 1 tbsp per day as a therapeutic dose
Beauty
* Bath, body wraps, masks, and skincare
* Hydrating, anti-inflammatory and antioxidant rich properties
* Effective for acne, eczema, psoriasis and hyperpigmentation*
Caution: seaweed can accumulate toxic heavy metals including cadmium, mercury and lead. Use organic, clean sources
*Fucoidan found in the cell walls of brown seaweed
What are popular types of seaweed in food?
- Dulse (softer, chewy texture, dried form as a snack)
- Kelps (dried into sheets, added during cooking or soaked in water to soften before eating)
- Kombu (strong, mineral-rich flavour, often used in soups)
- Arame (mildly sweet flavour and firm texture, sometimes sold as granules or flakes, salt substitute)
- Kelp noodles (good gluten-free alternative)
What are Microalgae?
Edible microalgae (phytoplankton) are mostly freshwater, single celled photosynthesising algae or bacteria
What are the energetics of Microalgae?
Cooling
Moistens dryness
What is the composition of Microalgae?
- Particularly high in chlorophyll, iron, and 50-70% complete protein
- Chlorella is an excellent source of bio-available B12 and D2.
- Notable absence of iodine in Chlorella
What are categories of Microalgae?
- Blue–green algae: freshwater Cyanobacteria (not an algae) Aphanizomenon flos-aquae (AFA) wild blue– green algae
- Spirulina: Blue-green spiral shaped Cyanobacteria
- Chlorella: Single-celled fresh water green algae
What is Spirulina?
- Spiral-shaped, blue-green algae
- Grows in both fresh and salt water
- Lacks cellulose walls so can be easily digested
- Two key species:
- Arthrospira platensis
- Arthrospira maxima
What are the energetics of Spirulina?
For Yin deficiency or excess heat
Brings cooling and nourishing effect
What is the composition of spirulina?
- Highly nutritious
- 60 to 70% highly bioavailable protein; contains all the essential amino acids
- Rich in vitamin B1, B2, B3, A, K; beta-carotene, copper, iron, zinc, calcium, magnesium, potassium, high in chlorophyll
- Contains phycocyanin a pigment-binding protein that exerts anti-cancer activity
Not reliable source of B12 (analogue not readily absorbed)
What are the benefits & clinical applications of Spirulina?
- Detoxification
- Immune enhancing
- Anti-inflammatory
- Anti-cancer
- Exercise performance
- Anti-allergic effects
- Anti-hypertensive
- Positive effect on blood lipids
What are the detoxification properties of Spirulina?
- Acts as an accumulator (biosorbent*) of heavy minerals due to ‘ion–exchange binding’.
- Can bind with heavy metals including cadmium, arsenic, lead and mercury
*biomass that allows a contaminant to bind to it’s cellular structure
How does Spirulina enhance immunity?
Increases Natural killer cell activity
Anti-viral properties
What are the anti-inflammatory properties of Spirulina?
- Reduces the production of pro-inflammatory cytokines by inhibiting the NF-kB pathway
- Phycocyanin in spirulina also has COX-2 inhibiting effects
What are the anti-cancer properties of Spirulina?
Phycocyanin has anti-inflammatory, antioxidants, immune boosting and anti-proliferative effects.
Was used after Chernobyl disaster 5g/day effective post radiation
How does Spirulina improve exercise performance?
- Increases endurance (reduces lipid oxidation)
- High amino acid content supports muscle hypertrophy
What are the anti- allergic effects effects of Spirulina?
- Particularly in relation to an allergic rhinitis (decreases congestion)
- Inhibition of histamine from mast cells
What are the anti-hypertensive effects of Spirulina?
Reduces elevated BP:
* Increases nitric oxide production (= vasodilation)
* High antioxidant protection
* Lowers inflammation
What are the positive effects on blood lipids of Spirulina?
- Lowers LDL & VLDL cholesterol
- Lowers triglycerides
- Increases HDL
How is Spirulina used?
- Powders or capsules
- Can be added to smoothies, juices, salad dressings.
- Has a strong taste, introduce at small amounts
What is the dosage of Spirulina?
Suggested 1 to 8 g per day
(1 tbsp = 7g)
What are adverse effects associated with Spirulina?
- May include diarrhoea, bloating, flatulence and oedema*
- Generally occurs at larger doses and is not regarded as clinically significant
- Spirulina is regarded as safe, with no contraindications
*Initial effects may be detoxification related