Foindations Of Nutrition Flashcards
Naturopathic nutrition focuses on
Whole organic food as medicine
Detoxification and cleansing importance
Looking at constitution of a patient
Finding root cause and not treating just a symptom
What is junk food
Chemically altered food substances that provide no nutrition
Cellular poison
Grass fed meat
Has conjugated linoleic acid (regulates heart health, body weight, blood sugar levels)
Red meat benefits
Complete protein (9 essential aa)
Polyunsaturated fats, iron, zinc, b vitamins, phosphorus and selenium
Hot
Red meat negatives
Increase cholesterol and saturated fats
More difficult to digest
Increase formation of protein metabolises stresses kidneys
Pro inflam
Acid forming
Poultry benefits
Complete protein
B vitamins, e, zinc, iron, magnesium
Warm
Poultry negatives
Food poisoning risk
Often intensively farmed
Eggs benefit
Complete protein, rich source selenium, A, D, B6 & B12, zinc, iron and copper
Brain health
immune system
healthy pregnancy
Eye health
Cardiovascular health
Neutral
Eggs negatives
High in arachinodic acid
Pro inflam
Fish benefits
Complete protein
Omega 3
d, B2, calcium, phosphorus, iron, zinc, iodine, magnesium and potassium
Cool
SMASH
Oily fish
Salmon, mackerel, anchovies, sardines, herring
Lower in mercury
Good iron
Fish negatives
Mercury
Polychlorinated biphenyls and dioxins
Often present in lon loving predatory fish (Tuna. Swordfish, etc)
Crustaceans and shellfish benefits
Complete protein, omega 3, b12, zinc, iron and magnesium
Warm
Crustacean and shellfish negatives
Crustaceans high in cholesterol
Food poisoning common
Prawns intensively farmed in Asia
Waste feeders so accumulate toxins
Warm
Beta- carotene (also alpha and delta)
Pre-cursor to vitamin A formation
Orange pigment
Antioxidants
Flavonoids
Phytonutrients (diverse)
Vivid colours
Lutein
Carotenoid antioxidant
Esp for eye and skin health
In leafy green veg
Quercetin
In mostly red fruit and veg
Anti inflam
Anti histamine properties
Indole- 3 - carbinol (I3C)
In cruciferous veg
Supports healthy oestrogen metabolism
Glucosinolates
Sulphur containing compounds
In cruciferous veg
Goitrogens - interferes with thyroid hormone production
Anti inflam
Support liver detox
Cancer prevention
Antiviral / bacterial
Lots lost when cooking
Lycopene
Pigment for red fruit and veg
Antioxidants
Anti cancer properties
Abundant in tomatoes
Anthocyanins
Flavonoid with antioxidants properties giving red, blue and purple plants their colour
Mucilage
Thick polysaccharide substance extracted from plant
Root veg
High antioxidants
A, B, C, iron
Skin has most nutrients
Root veg benefits
Sources of energy
Gently warming
Nourishing, sweet and easy to digest
Orange root veg eso good for digestion
Late summer / autumn
Cruciferous veg
B, C, E, K, calcium, iron, potassium l, fibre, flavonoids, I3C, sulphur compounds
Autumn/ winter
Dark leafy green
High % minerals per calorie
High in chlorophyll
High in carotenoids
Contains glucosinolates (as most cruciferous)
Cool, hydrating, downwards
Salad greens
K, C, carotenoids, folate, minerals, fibre, chlorophyll
Cooling, hydrating, detoxing
Vegetable fruit
High nutrition content
Cool and hydrating
Summer
Tomato, cucumber, squash, peppers, courgette
Legume vegetables
Immature seed pods of fruit in the legume family (mature beans, pulses, etc)
High protein, fibre, vitamins, minerals, chlorophyll
Cool, hydrating, detoxing
Summer
Allium vegetables (onion, garlic)
Abundant in vitamins and minerals
Sulphur compounds (anti microbial, anti viral, anti cancer, promotes phase 2 liver detox)
Supports micro biome
High antioxidants and anti inflam flavonoids
Fruit
Energy, vitamins and minerals
Antioxidants rich
Flavonoid contains
Cool, sour helps digestion, hydrating, bitter and liver
Summer
Legumes (plants in legume family produce seeds in pods)
If split, called Dahl
Rich protein, complex carbs, B and minerals
70/20/ ratio carb/protein/fat
Slows glucose absorption / release
Antioxidants flavonoids
Low sat fats
Warm, nourishing, drying, blueprint for new life
Autumn
Nuts
Protein, healthy fat, vitamins and minerals
Supports cardiovascular (improves cholesterol, anti coagulant, arginine used to create NO)
Blood sugar, nervous system health
Warming, nourishing
Late summer / autumn
Best nuts
Macadamia - complete proteins
Almonds - more calcium than any other
Seeds
High nutrition, protein, healthy fat, fibre.
Healthy omega 6 (high omega 6:3 ratio)
High fibre
Quinoa
Complete protein, superfood - selenium, zinc, calcium, copper, iron
Anti cancer
Helps digestion
Anti hypertensive
Reduce PMs symptoms
Culinary herbs
Contains volatiles (herbal medicine)
Antimicrobial, promotes release digestive secretions, carminative herbs regulates peristalsis, relax smooth muscle, reduce digestive cramps,
Warming
Fresh max contain 80% water so use double compared to dried
Culinary herbs safety
Pregnancy, breast feeding, herb- drug interactions
Large amounts contraindicated in acid reflux, gastritis and stomach ulcer
Hay diet
Food combining in 1904
Protein requires acidic environment
Starches require alkaline
Proteins take longer than starches
Hay diet combining rules
1 protein must be eaten separately from starches
2 neutral foods can be eaten either with protein or with starches
3 sweet fruits can be eaten with starch meals
4 acid fruits can be eaten with protein
Fruit rules
Rapidly digested
Do not combine acidic fruit with sweet fruit
Always eat melons on their own as they digest in 30 mins
