Foundations of Nutrition

Question 1

Junk Food: Effects

Answer 1

Highly processed ‘junk foods’ are detrimental to health, by:
• Increasing free radicals , whilst depleting the body
of anti-oxidants (leading to oxidative damage).
• Depleting cells of nutrients impairing physiology.
• Increase the risk of developing insulin resistance ,
obesity and comorbidities such as cardiovascular disease and type 2 diabetes (with more people than ever are being diagnosed with diabetes, including 10.5% of the US population).
• Accelerating the ageing process (high free radicals).
• Impairing cell to cell communication , including the flow of vital
• Leading to addiction (overeating, malnutrition, disease, early death)

Question 2

Junk Food: Implications

Answer 2

• Atopic conditions asthma, eczema.
• Hormonal disturbances type 2 diabetes, PCOS, PMS, infertility, menopause.
• Skeletal disorders osteoarthritis, rheumatoid arthritis, osteoporosis.
• Cardiovascular disease atherosclerosis (creating endothelial damage) -> strokes, angina etc.
• Neurological diseases migraines, Parkinson’s, Alzheimer’s.
• Contribution to cancer pathogenesis.

Question 3

Grain v grass fed Animals

Answer 3

• Grain fed meat has a high omega 6 (inflammatory)
to omega 3 (anti inflammatory) ratio 20:1 . It is high in the inflammatory fatty acid, arachidonic acid
• Grass fed and wild meats have a ratio of omega 6 to 3 of 2:1 . It is 10 times less inflammatory.
• Grass fed has higher Conjugated Linoleic Acid (CLA), which regulates heart health, body weight, and blood sugar levels.
• Use organic : higher vitamin, mineral and amino acid profile (incl. beta carotene and vitamin E). Higher animal welfare and standards.
Non organic = may contain chemicals & xenoestrogens.

Question 4

Plant based foods: benefits

Answer 4

• Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants.
• Support a healthy gut microbiome (with prebiotics and probiotic foods) by encouraging diverse bacterial species. The bacterial digestion of plant fibre produces SCFA’s, which support the intestinal barrier
• A well-balanced plant based diet can have a positive impact on cognitive functions and neurological health.
• Reduced risk of heart disease, cancer and obesity.
• Ethical and environmentally friendly.

Question 5

Beta-Carotene

Answer 5

An orange pigment abundant in plants and fruits that is functions as an antioxidant and a precursor to vitamin A formation in the body.

Question 6

Flavanoids

Answer 6

A diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables. They are also responsible for the vivid colours.

Question 7

Lutein

Answer 7

Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables.

Question 8

Quercetin

Answer 8

A plant pigment (flavonoid) found mostly in red coloured fruits and vegetables that have anti inflammatory and anti histamine properties.

Question 9

Indole-3-carbonol (IC3)

Answer 9

Indole- 3-carbinol is found in cruciferous vegetables (e.g. broccoli, cauliflower etc.) and helps to support healthy oestrogen metabolism.

Question 10

Glucosinalates

Answer 10

Sulphur- containing compounds found in cruciferous vegetables.

Good for inflammation. Cancer fighting.

Question 11

Lycopene

Answer 11

A pigment that gives some vegetables and fruits their red colour. It is an antioxidant abundant in tomatoes, that also has anti cancer properties.

Question 12

Anthocyanins

Answer 12

A type of flavonoid with antioxidant properties that gives red, purple, and blue plants their rich colouring (e.g. blueberry, cherry, red grapes).

Question 13

Mucilage

Answer 13

A thick polysaccharide substance extracted from a plant.

Question 14

Energetics of Vegetables

Answer 14

Allium veg.: Warm (garlic is hot)
Root veg.: Warm, sweet, nourishing
Veg. fruits: cool, hydrating, orange coloured are warming
Cruciferous veg.: cool to warm (contain sulphur)
Dark leafy greens: cool, hydrating, detoxifying
Salad green: cool, hydrating, detoxifying
Legume veg.: cool, hydrating, nourishing, detoxifying

Question 15

The Hay Diet

Answer 15

The Hay diet proposes 3 food categories
proteins, starches and neutral foods.
• Proteins require an acidic environment to be digested (the stomach).
• Starches require an alkaline environment (the small intestine)
• Proteins take longer to digest than starches. If eaten separately, digestion is more efficient and less burden on the digestive system can be expected.