basics of nutrition final exam Flashcards
calcium goes with _________ to what benefits?
magnesium for bones and teeth, nervous system.
One relaxes an one constricts
Magnesium breaks up mucus while calcium produces it.
magnesium is good for _______ and is a natural ______
stress
laxative
Iodine works with ________ to_______
selenium which helps with the uptake of iodine, selenium is an antioxidant
Chromium enhances _________
insulin function ie blood sugar, sugar depletes chromium
sodium and potassium
- high sodium low potassium often result in high blood pressure.
- sodium and potassium are electrolytes as well as Cl+mag
what do electrolytes do?
help regulate fluid and acid/base balance
zinc and copper
if you have high copper low zinc this can result in emotional issues(schizophrenia)
- zinc is an antioxidant
- mens health helping mens reproduction, sperm, prostate
- pumpkin seed is a good source of zinc
what do antioxidants do?
neutralize free radicals (fruits and veg are great sources)
Ciliation
your protein needs to be digested 100% (into amino acid) all mineral need to attach
sulfur
- macro-mineral
- is present in 4 of the amino acids
- is extremely important in liver function
- eggs, garlic, onions, cauliflower, brocolli
Probiotics isn’t just about acidopholous
probiotics means pro-life
Dysbiosis
imbalance in gut flora, usually happens from poor diet habits, drugs (BCP, antibiotics, even asprin, chemo and radiation) stress (low HCL)
why are probiotics good?
function: digestive (help with eliminations, helps keep yeast in check, gas, bloating, GERD, IBS, indigestion
- immune system (anti-inflamatory, 70% of our immune function is in the gut
- produce B’s and vit K
- kefir, Bio K
Digestive enzymes
pancreas-
- fat, breaks down with lipase in bile, smallest unit is fatty acids
- protein, breaks down with protease in HCL, smallest unit is amino acids
- CHO, breaks down with amylase, smallest units are glucose
Papaya gives us ________
Pineapple gives us _________
Papain
Bromelain
HCL supplement form
Betaine
symptoms of poor digestion:
bloating, gas, belching, constipation, Low B12/iron/cal, poor mineral absorption, allergies, skin issues, candida/parasites, H.Pylori (strives in a low HCL environment)
food sources that can stimulate HCL
-apple cider vinegar, lemons before you eat
COQ10
fat soluble vitamin, powerful antioxidant, needed for heart health, increases oxygen uptake in the body, production is not enough for heart health. when on statin drugs you need to supplement. Body can produce, can also get from food
-organ meat, spinach, beans and grains
Algae
(chlorella and Spirullina)- very high in nutrients, protein, iron, B12, liver support.
Kelp is a brown algae-very high in iodine
antibiotic herbs/foods
- aloe vera- anti-inflamitory
- oil of oregano- immune system, can kill candida/parasites
- grapefruit seed extract- antioxidant, kills everything
- tea tree oil- fungal infection
- garlic- natural antibiotic, lowers cholesterol, sulphur based-good for liver, anti-inflamatory
- ginger-anti-inflamaroty,good for nausea, digestion
- tumric-curcumin- anti-inflamatory/anticancer
- honey(raw/unpasturized) antibiotic, energizer, increase nutrients.
- licorice-anti-inflamatory
vegetarian or omnivore
eats plants and animals
paleolithic diet-caveman diet
exclude dairy, legumes, all forms of sugar and grains. can be very acidic and cause many problems
atkins/the zone
high protein low CHO diet. Body can go into ketosis and be hard on the kidneys
vegan
watch for B12/protein/iron
lacto-ovo-vegetarian
eats eggs and dairy
pescovegetarian
no red meat
flexitarian
vegetarian most of the time
macrobiotic diet
exclusively cooked foods, holistic way of life. No animal products, avoids sugar/refined and processed foods
raw food diet
food isn’t cooked higher than 118 degrees. (bc it destroys enzymes)
2 things to improve digestion
probiotics and digestive enzymes
to improve elimination:
fiber, exercise, EFA’s, vit C + magnesium + water
- relax (stress shuts down digestion),
- chew/eat slow
- no drinking with meals (water will dilute digestive enzymes so the body has to work harder to produce more)
- lemon water
- food combining
why are people constipated
- high sugar diet
- no water
- medications
- travel
food combining
- eat your fruits alone
- starch and protein is the worst combination
- eat only one protein at a time at a meal
- vegetables can be eaten with anything
- digestive sequencing- veg first, then starch then meat last.
