Beetroot, Blueberry, Elderberry, Cranberry and Pomegranate

Question 1

Beetroot

Answer 1

A root vegetable grown around the world. Both root and leaves are edible.

Question 2

Beetroot: Energetics

Answer 2

Gently warming , sweet (and hence nourishing)

Question 3

Beetroot: Composition

Answer 3

Iron, manganese, magnesium, potassium; vitamins C, B 6 and folate; phytochemicals including bet alain pigments (which stain beetroot (and urine) red), bet aine zeaxanthin and lutein.

Rich in inorganic nitrates which make nitric oxide available to body tissues.

Question 4

Beetroot: Benefits and clinical applications

Answer 4

• Improve exercise performance: Inorganic nitrates improve oxygen use and stamina during exercise.
• Antioxidant: Due to betalains , carotenoids and vitamin
• Anti inflammatory: Betalains inhibit cyclooxygenases.
• Detoxification: Betalains support phase II liver detoxification.
• Cardiovascular health: 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.
• Methylation: Betain supports methylation (it is a methyl donor).

Question 5

Beetroot: Dosage

Answer 5

Juicing: To get a concentration of nutrients.

• Hypertension: One glass per day.
• Cancer: Two four glasses (drunk through the day) to help reduce tumour growth and decrease cancer related fatigue.
• Improve exercise performance : Dietary nitrates peak in the blood one to two hours after ingestion, so time accordingly before exercise to maximise benefits.
• Liver support: One glass per day in a liver support protocol.

Question 6

Blueberry

Answer 6

Blueberries grow in clusters on shrubby bushes of varying size.

Question 7

Blueberry: Energetics

Answer 7

Cooling

Question 8

Blueberry:Composition

Answer 8

Rich in vitamin C and K, fibre, as well as numerous phytonutrients including ellagitannins, flavonoids,
resveratrol and anthocyanins. Note that ‘wild blueberries’ (which are smaller) have an even higher antioxidant profile than typical blueberries.

Question 9

Blueberry: Benefits

Answer 9

• Anti-inflammatory: Polyphenol rich extracts from blueberries have been shown to suppress
  mediators of acute inflammation such as COX 2.
• Antioxidant: Blueberry extracts can protect against oxidative stress associated with
  atherosclerosis and neurodegenerative diseases. Blueberries also support collagen e.g. in vessels.
• Anti-cancer: The anti oxidant rich, immune boosting composition of blueberries makes them capable of exerting tumour suppressive and anti proliferative properties.

Question 10

Elderberry

Answer 10

Hang in clusters from ‘elder’ trees.

Question 11

Elderberry: Energetics

Answer 11

Cooling (and bitter)

Question 12

Elderberry: Composition

Answer 12

High vitamin C, anthocyanin and quercetin content.

Question 13

Elderberry: Benefits

Answer 13

• Immune boosting: Used to prevent autumn and winter illnesses use two tsp / day of elderberry syrup during this time or 1000mg dry in supplements.
• Elderberries have anti viral properties.
• Diaphoretic: Promotes sweating supports fevers

Question 14

Elderberry: Caution

Answer 14

Do not eat raw due to the high alkaloid content.

Question 15

Cranberry

Answer 15

The berry of the evergreen shrub which is traditionally used for its urinary antiseptic properties.

Question 16

Cranberry: Energetics

Answer 16

Cooling, sweet, nutritive

Question 17

Cranberry: Composition

Answer 17

A very rich source of proanthocyanins (contributing to the colour), as well as vitamin C and flavonoids such as quercetin. Also contain manganese, copper, vitamins E, K, B 5 and B 6

Question 18

Cranberry: Benefits

Answer 18

• Urinary antiseptic: Cranberry is used in the prevention and treatment of urinary tract infections (UTIs) including cystitis.
• The bacteria associated with UTIs Escherichia coli ) often contain fimbriae, which enables their
  epithelial attachment. Cranberry impedes this attachment.
• Treatment of Helicobacter pylori: Its anti-adhesive properties are also beneficial in the stomach with H pylori.
• Cardiovascular health: Can reduce blood pressure and oxidative stress with its high antioxidant profile (e.g. anthocyanins).

Question 19

Cranberry: Dosage

Answer 19

• For general health eat fresh berries (ideally organic). Can be added to smoothies and juices. For specific health outcomes fresh cranberry juice or concentrated cranberry extracts can be used.
• Juice 300 to 500 mL / daily (divide into two doses); capsules dried powder 250 to 500 mg daily.

Question 20

Cranberry: Caution

Answer 20

Avoid using cranberry above the recommended therapeutic doses if suffering from kidney stones.

Question 21

Pomegranate

Answer 21

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

Question 22

Pomegranate: Energetics

Answer 22

Neutral, tonifies Yin.

Question 23

Pomegranate: Composition

Answer 23

Vitamin A, C, K and folate; iron, calcium, potassium, phosphorus, magnesium and zinc. Phytonutrients: Include ellagitannins (antioxidant / anti inflammatory), punicic acid (a form of conjugated linolenic acid antioxidant, anti inflammatory, lipid lowering), anthocyanidins (antioxidant)

Question 24

Pomergranate: Benefits

Answer 24

Digestive health Anti-inflamatory Insulin Sensitivity Cardiovascular health Anti-carcinogenic

Question 25

Pomegranate: Digestive health

Answer 25

Ellagitannins inhibit growth of certain pathogenic bacteria while increasing growth of other beneficial bifidobacterium. Punicic acid (concentrated in the seed oil) is known to activate PPARs transcription factors), reducing intestinal inflammation such as that seen with inflammatory bowel diseases.

Question 26

Pomegranate: Anti-inflammatory

Answer 26

Pomegranate blocks the activation of inflammatory pathways including the NF-κB pathway.

Question 27

Pomegranate: Insulin sensitivity

Answer 27

Associated with an improvement in insulin resistance thought to be through PPAR activation. Can be used in Type II diabetes , polycystic ovarian syndrome etc.

Question 28

Pomegranate: Cardiovascular health

Answer 28

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). The hypotensive effects of pomegranate are considered to relate in part to the antioxidant capacity of phytochemicals in the juice, as well as the nitric oxide forming properties of pomegranate. The high antioxidant content of pomegranate protects the endothelium , and also decreases LDL oxidation.

Question 29

Pomegranate: Anti-carcinogenic

Answer 29

Several constituents including ellagatannins, anthocyanins and phenols decrease expression of cyclooxygenase 2 (COX 2) leading to reduced proliferation of cancer cells as well as decreased inflammation Shown to inhibit cancer cell growth and induce apoptosis. Effects are far greater using pomegranate juice versus isolated constituents, highlighting synergistic effects of other plant compounds including anthocyanins and flavonols. Benefits have been observed in a range of cancers including colon, prostate and breast cancer.

Question 30

Pomegranate: Dosage

Answer 30

There are no defined doses for pomegranate amount of juice used in research varies from between 50-250 mL daily

Question 31

Pomegranate: Caution

Answer 31

Care with regular intake, particularly in larger amounts in those taking warfarin or antihypertensive medications (may decrease medication requirements monitor blood pressure and consult doctor if necessary). Particular care with ACE inhibitor drugs as pomegranate may intensify the effects.