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Naturopathy Study (CNM) > 4.2 Nutrition - Nutrient-rich foods > Flashcards

4.2 Nutrition - Nutrient-rich foods Flashcards

1
Q

What are the energetics of Garlic?

A

Hot
Dry

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2
Q

What is the composition of Garlic?

A
  • Therapeutic effects are mostly due to its volatile organosulphur compounds, particularly allicin*
  • Garlic contains the compound alliin Crushing or chopping garlic releases the enzyme allinase which converts alliin into the active compound allicin.
  • Rich in fructans (prebiotic oligosaccharides).
  • Also contains small amounts of manganese, calcium, selenium and vitamin C

*oily, slightly yellow liquid

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3
Q

What are the benefits and clinical applications of garlic?

A
  • Immunity
  • Digestive health
  • Anti-inflammatory
  • Cardiovascular Health
  • Detoxification
  • Anti-cancer
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4
Q

How does garlic support immunity?

A

Antimicrobial
(anti-fungal/bacterial/parasitic/viral)

Garlic increases interferons and macrophages

Applications:
* Dental infections/oral thrush: chew peeled clove
* Athletes foot: Rub a crushed garlic clove on the area
* Ear infections: 2-3 drops of warm garlic oil into affected ear (lay on one side) for 10-15 minutes

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5
Q

How does garlic support digestive health?

A
  • Warming properties stimulate the ‘digestive fire’*
  • Supports the GIT microbial balance (Prebiotic/addresses dysbiosis)

*TCM concept

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6
Q

What are the anti-inflammatory properties of garlic?

A
  • Inhibits inflammatory enzymes such as COX and LOX
  • Inhibits pro-inflammatory NF-kB
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7
Q

How does garlic support cardiovascular health?

A
  • Antihypertensive effects by increasing levels of the vasodilator nitric oxide
  • Decreases arterial calcification (stiffness)
  • Reduces LDL and LDL oxidation, whilst increasing HDL
  • Has anticoagulant properties (by inhibiting platelet aggregation), hence improving blood circulation
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8
Q

What are the detoxification and anti-cancer properties of garlic?

A
  • Inhibits phase 1 and promotes phase 2 liver detoxification
  • Stimulate antioxidants superoxide dismutase and glutathione peroxidase. It is hence used in liver support protocols
  • Reduces cancer cell proliferation
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9
Q

Why leave garlic for 10m after crushing and before cooking?

A
  • To allow the time for alliinase enzyme to convert alliin to allicin
  • Add in the final minute of cooking as the enzyme alliinase is inactivated by heat
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10
Q

What is a suggested dose of garlic?

A
  • 2 - 5 g fresh raw garlic (1-2 cloves)
  • 0 .4 - 1.2 g dried garlic powder
  • 2 - 5 mg garlic oil
  • 300 - 1000 mg garlic extract (solid)
  • 2400 mg aged* garlic extract (liquid)
  • Daily in divided doses with food
  • Supplementation: Alliicin extract can be used for its anti-microbial properties, especially in cases of dysbiosis (inc. SIBO and candidiasis)

*Aged garlic extract is odourless

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11
Q

What are cautions associated with Garlic ?

A
  • May cause mild GI effects (reflux, bloating, flatulence, diarrhoea).
  • Intake of garlic should be discontinued 10 days prior to surgery
  • Doses of greater than 3 g/day may interact with the antiplatelet medication
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12
Q

What is Ginger?

A

Zingiber officinalis

Beige bulbous rhizome with yellow fibrous flesh

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13
Q

What are the energetics of Ginger?

A
  • Dry
  • Hot (dry ginger)
  • Warming (fresh ginger)
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14
Q

What is the composition of Ginger?

A

Volatile (essential) oils* and compounds called ‘gingerols’

tend to be warming, contain antimicrobials

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15
Q

How can Ginger be used?

A
  • Incorporate easily into cooking
  • Ginger tea; pour boiling water over a thumb-sized chunk of grated fresh ginger. Can combine with fennel and peppermint to make a soothing tea for the GIT.
  • Use fresh rather than dry ginger for digestive complaints.
  • Can alternatively mix with lemon and raw honey for sore throats
  • Capsules: split the dose when using for its anti-inflammatory and anti-microbial properties (e.g. 400 mg X 3 per day)
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16
Q

What are the benefits and clinical applications of ginger?

A
  • Digestive health
  • Anti-microbial
  • Anti-inflammatory
  • Anti nausea agent
  • Cardiovascular health
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17
Q

How does Ginger support
Digestive health?

A
  • Stimulates the ‘digestive fire’
  • Pro–kinetic - to support the MMC* (SIBO/IBD).
  • Fresh ginger is generally more applicable for digestive complaints.

migrating motor complex

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18
Q

What are the anti-microbial and anti-inflammatory actions of Ginger?

A
  • Inhibits LOX, COX and TNF-a
  • Circulatory influence:
  • -Effective for inflammatory joint pain
  • -Menstrual pain (pelvic congestion)
  • Direct anti–microbial capabilities similar to garlic
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19
Q

How is ginger employed as an
anti-nausea agent?

A
  • Associated with its carminative effects.
  • Travel
  • Pregnancy
  • Cancer-related sickness
  • Ideally use fresh ginger for nausea (or a very small amount dry)
  • Dry ginger should not be used during pregnancy as it is too hot
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20
Q

Why is Ginger good for cardiovascular health?

A
  • Circulatory stimulant
  • Lowers LDLs
  • Tincture can be added to other formulae to increase distribution
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21
Q

What is Beetroot?

A

Beta vulgaris
Both roots and leaves are edible

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22
Q

What are the energetics of Beetroot?

A

Gently warming
Sweet (and hence nourishing)

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23
Q

What is the composition of Beetroot?

A
  • Iron, Manganese, Magnesium, Potassium
  • Vitamins C, B6 and Folate
  • Phytochemicals inc. betalain pigments (stain urine red)
  • Betaine
  • Zeaxanthin and lutien (Carotenoids)
  • Rich in inorganic nitrates - make nitric oxide available to body tissues
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24
Q

What are the benefits and clinical applications of beetroot?

A
  • Improve exercise performance
  • Antioxidant
  • Anti-inflammatory
  • Detoxification
  • Cardiovascular health
  • Methylation
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25
Q

Why does Beetroot improve exercise performance?

A

Inorganic nitrates
Nitric oxide - improves oxygen use and stamina

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26
Q

What antioxidants are found in beetroot?

A

Betalains
Carotenoids
Vitamin C

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27
Q

What are the anti-inflammatory properties of beetroot?

A

Betalains inhibit cyclooxygenase (COX pathway)

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28
Q

How does Beetroot help in detoxification?

A

Betalains support phase 2 liver detoxification

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29
Q

How does beetroot support Cardiovascular health?

A
  • Inorganic nitrates are converted to nitric oxide in the body, which has a vasodilatory effect – hence lowering blood pressure.
  • Betalains also inhibit LDL oxidation associated with atherosclerosis
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30
Q

What is
Methylation?

A
  • Adding a methyl group to DNA to change gene expression
  • Methylation reduces levels of homocysteine

Elevated levels of homocysteine -> inc risk of CV disease

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31
Q

What is Beetroot’s role in
Methylation?

A

Betaine supports methylation (it’s a methyl donor)

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32
Q

How can Beetroot be incorporated?

A

Juicing: to get a concentration of nutrients Based on a 250 ml glass
* Hypertension: one glass of the day
* Cancer: 2 to 4 glasses (drunk through the day) to help reduce tumour growth and decrease cancer–related fatigue
* Improve exercise performance: dietary nitrates peak in the blood 1 to 2 hours after ingestion; time accordingly before to max. benefits
* Liver support: one class per day in a liver support protocol

General well-being and energy: Best to eat raw – prone to oxidation and will lose nutrients if cooked.
Cooking helpful where digestions weak – steam gently

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33
Q

What are Blueberries?

A

Blueberries grow in clusters on shrubby bushes of varying size

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34
Q

What is the composition of Blueberry?

A
  • Rich in vitamins C and K
  • Fibre
  • Numerous phytonutrients including ellagitannins, flavanoids, resveratol and anthocyanins
  • Wild blueberries (smaller) have an even higher antioxidant profile than typical blueberries
36
Q

What are the benefits and clinical applications of blueberry?

A
  • Anti-inflammatory
  • Antioxidant
  • Anti-cancer
37
Q

What are anti-inflammatory properties of blueberries?

A

Polyphenyl compounds - flavonoides, anthrocyanins (blue colour) suppress mediators of acute inflammation such as COX-2

38
Q

What are the antioxidant properties of blueberries?

A
  • Resveratrol can protect against oxidative stress associated with atherosclerosis and neurodegenerative diseases*
  • Blueberries can also support collagen e.g. in vessels

Crosses the BBB

39
Q

What are the anti-cancer properties of blueberries?

A

Tumour-suppressive
Anti-proliferative

39
Q

What are energetics of Blueberries?

A

Cooling.
Can still be incorporated with warm porridge, added cinnamon

40
Q

What are Elderberries?

A

Sambucus nigra
Hang in clusters from elder trees

41
Q

What is the composition of Elderberry?

A
  • High in vitamins C
  • High in anthocyanins
  • High quercetin content
42
Q

What are the energetics of Elderberry?

A

Cooling (and bitter)

43
Q

What are the benefits and Properties of Elderberries?

A
  • Immune boosting
  • Diaphoretic
44
Q

What are the immune boosting properties of elderberries?

A
  • Elderberries have anti-viral properties
  • Use to prevent autumn and winter illnesses (2 tsp/day of elderberry syrup or 1000 mg dry in supplements)
45
Q

Why does Elderberry help with fever?

A

Elderberry is diaphoretic*

To facilitate the process of fever - inducing sweating, reducing infection and promoting immune response

i.e. promotes fever

46
Q

What are cautions with Elderberry?

A

High alkaloid content
Do not eat raw

47
Q

What are Cranberries?

A

Vaccinium macrocarpon
The berry of the evergreen shrub
Traditionally used for urinary infections

48
Q

What is the composition of Cranberry?

A

A very rich source of proanthocyanins (contributing to the colour)
Vitamin C
Flavonoids such as quercetin
Manganese, copper, vitamins E, K, B5 and B6

49
Q

What are the energetics of Cranberry?

A

Cooling
Sweet, nutritive

50
Q

What are the benefits and properties of cranberries?

A
  • Urinary antiseptic
  • Treatment of Helicobacter pylori
  • Cardiovascular health
51
Q

How is Cranberry used for urinary infection?

A
  • Prevention and treatment of urinary tract infections (UTIs) including cystitis.
  • Escherichia coli often contain fimbriae,* which enables their epithelial attachment. Cranberry impedes this attachment
  • Anti-inflammatory properties also useful post-cathater, post-radiation and for prostrate enlargement

*hair-like projections on the surface of some bacteria

52
Q

How does Cranberry help with treatment of Helicobacter pylori?

A

It’s anti-adhesive and anti-inflammatory properties are also beneficial in the stomach with H. pylori

53
Q

How does Cranberry support cardiovascular health?

A

Can reduce blood pressure and oxidative stress with its high antioxidant profile (e.g. Anthocyanins)

54
Q

What are the practical uses / dosages of cranberry?

A

General health
Eat fresh berries (ideally organic). Can be added to smoothies and juices.

Specific health outcomes
Fresh cranberry juice/concentrated cranberry extract can be used.
* Juice – 300 - 500 mL/ daily (divide into two doses);
* Capsules / dried powder 250 - 500 mg daily

Note: many commercial juices are high in added sugar and should be avoided; these can often worsen UTIs

55
Q

What are the cautions associated with Cranberries?

A
  • Avoid using Cranberry above the recommended therapeutic doses if suffering from kidney stones (oxalates)
  • Potentially avoid if on warfarin - blood thinner (not well founded)
56
Q

What are Chia seeds?

A

Salvia hispanica
Chia is an annual plant native to the region spanning western Mexico to northern Guatemala.
Chia is now cultivated in other areas.
Two varieties produce different seed colours (black-and-white) with marginal differences in nutrient quality

57
Q

What are the energetics of Chia seeds?

A

Cooling
Moistening

58
Q

What is the composition of Chia seeds?

A
  • One of highest main plant sources of omega-3 fatty acids (alpha linoleic acid)
  • Fibre
  • Calcium, phosphorus, potassium, zinc, copper, magnesium, iron, manganese
  • High quality protein*
  • A range of antioxidant plant compounds
  • Rich in mucilage – swells to about 10 times their size when added to liquid

*Contains all essentials amino acids and high bio-availability

59
Q

What are the benefits and clinical applications of Chia seeds?

A
  • Antioxidant
  • Anti-inflammatory
  • Blood sugar regulation
  • Digestive support
  • Cardiovascular health
60
Q

What are the antioxidant and anti-inflammatory properties of Chia seeds?

A
  • The rich antioxidant profile includes tocopherols and phenolic compounds that reduce oxidative stress.
  • The high omega-3 content can lower inflammation
61
Q

How do Chia seeds help with blood sugar regulation?

A

Decreases post-prandial glycaemia and prolongs satiety
Attributed primarily to the fibre content

62
Q

How can Chia seeds support the digestive system?

A
  • High in soluble and insoluble fibre
  • Increase stool bulk, can be useful in cases of constipation
  • Mucilage content also soothes the GI mucosa
63
Q

How can Chia seeds support cardiovascular health?

A

Reduces LDL and lipid peroxidation

64
Q

How to use Chia seeds?

A
  • Bland flavour - can be added to many foods to improve nutritional quality without affecting flavour
  • Soaked in water, juice, plant based ‘milks’ to make ‘chia puddings’ / breakfast bowls
  • Good vegan alternative to egg
  • Sprinkle on cereal, yoghurt, vegetables
  • Used to thicken sauces
  • Suggested intake: 15-30g per day (1-2 tsp)
  • Caution: Foods high in mucilage may decrease adsorption of meditations. Take two hours apart
65
Q

What is a Pomegranate?

A

Punica granatum
* A large fruit originating from the Middle East, now grown throughout the world.
* Has a tough, inedible skin
* Contains around 600 edible seeds, each of which is surrounded by a red, juicy covering called aril

66
Q

What are the energetics of Pomegranate?

A

Neutral
Tonifies Yin

67
Q

What is the composition of Pomegranate?

A
  • Vitamin A, C, K and folate
  • Iron, calcium, potassium, phosphorus, magnesium and zinc

Phytonutrients:
* ellagitannins (antioxidant/anti-inflammatory)
* punicic acid (a form of conjugated linoleic acid – antioxidant, anti-inflammatory, lipid-lowering) anthocyanidins (antioxidant)

68
Q

What are the benefits and clinical applications of pomegranate?

A
  • Digestive health
  • Anti-inflammatory
  • Insulin sensitivity
  • Improves cardiovascular health
  • Anti-carcinogenic
69
Q

How do Pomegranate support digestive health?

A
  • Ellagitannins inhibit growth of certain pathogenic bacteria and increases growth beneficial bifidobacterium
  • Punicic acid (concentrated in the seed oil) is known to activate PPARs* reducing intestinal inflammation (IBD, coeliac)

*peroxisome proliferator-activated receptors (transcription factors)

70
Q

What are the anti-inflammatory properties of pomegranate?

A

Block activation of inflammatory pathways including the NF-kB pathway

71
Q

What is the role of Pomegranate in insulin sensitivity?

A
  • Improvement in insulin sensitivity – thought to be through PPAR activation*
  • Can be used in Type II diabetes, polycystic ovarian syndrome

*by switching on/off - alters cellular function

72
Q

How does Pomegranate improve cardiovascular health?

A
  • Can reduce systolic and diastolic blood pressure in hypertensive patients (150 mL juice/daily either as a single dose or daily dose over two weeks)
  • Hypotensive effects relate to antioxidant phytochemicals and nitric oxide forming properties
  • May also inhibit ACE
  • The high antioxidant contents protects endothelium and decreases LDL oxidation
73
Q

What are the anti-carcinogenic properties of Pomegranate?

A
  • Decreases expression of cyclooxygenase-2 (COX-2)* leading to reduced proliferation of cancer cells
  • Inhibits cancer cell growth and induces apoptosis
  • Far greater effects using pomegranate juice versus isolated constituents, highlighting synergistic effects
  • Benefits have been observed in a range of cancers including colon, prostate and breast cancer

*over expressed in cancer cells, inc resistance to immune cell attack

74
Q

How can Pomegranate be used?

A
  • Eat the seeds and arils fresh
  • Add to salads, healthy breakfast cereals and savoury dishes
  • Can be juiced or added to smoothies
  • No defined doses for pomegranate – 50-250 mL daily
75
Q

What are the cautions of pomegranate?

A
  • Care in those taking warfarin or antihypertensive medications (may decrease medication requirements – monitor BP and consult doctor if necessary).
  • Particular care with ACE-inhibitor drugs as pomegranate may intensify the effects
76
Q

What is Maca?

A

Lepidium meyenii
* Maca (or Peruvian ginseng) originates from South America.
* Use is the radish-like tuber, which comprises the hypocotyl* and root
* The root can vary in colour from white to black with reported variations in biological activity
* Long history of use for energy, endurance and sexual health

*stem-like structure between root and cotyledons of germinating seedling

77
Q

What are the energetics of Maca?

A

Warm
Sweet (nutritive)
Moist
Yin

78
Q

What is the composition of Maca?

A
  • Iron, copper, manganese, potassium, calcium
  • Vitamins C, B2, B3, B6
  • Good source of protein including all essential amino acids
  • High in fibre
  • Contains a range of lipids including linoleic and oleic fatty acids
  • Phytochemicals
79
Q

What are the benefits and clinical applications of Maca?

A
  • Fertility and sexual function
  • Enhances energy and cognition
80
Q

How does Maca improve fertility and sexual function?

A
  • Increases libido
  • Protects against benign prostatic hyperplasia
  • Improves erectile dysfunction
  • Increases sperm count, motility and semen volume
  • Maca does not appear to change serum testosterone and oestradiol levels, but can interfere with androgen receptors
  • Aphrodisiac properties related to lipids in maca (‘macamides’)
81
Q

How does Maca enhance energy and cognition?

A
  • Can improve mood and cognitive function
  • Thought to be through its action on the endocannabinoid system, as well as GABA and choline content
  • Provide sustained energy, can also be associated with its warming energetic properties – useful for sports performance and fatigue
  • An adaptogen can help increase resistance to stress
82
Q

How can Maca be incorporated into diet?

A
  • The taste is often described as ‘earthy’, ‘nutty’, ‘caramel-like’
  • Maca works well in any food or drink requiring a ‘creamy’ taste/texture.
  • Powder can be mixed into porridge, smoothies, juices or water
  • Added to healthy breads or muffins

Dose
Anything between 1 to 20 g. Start with smaller amounts

83
Q

What are the cautions with Maca?

A

Maca from China has a high chance of contamination and genetic modification

Naturopathy Study (CNM) (20 decks)

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