Foundations of Nutrition

Question 1

Nutrition

Answer 1

Naturopathic Nutritionist:
• A Naturopathic Nutritionist recognises that every person is an individual and requires a personalised nutritional approach to health.

Naturopathic Nutrition focuses on:
• Use of whole & organic food as medicine.
• The importance of detoxification and cleansing.
• Looking at the constitution of a patient.
• Finding the cause of disease and not just treating a symptom.

Question 2

Grass fed 🆚 Grain fed animals:

Answer 2

• 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 meat has 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 standards.
Non-organic = may contain chemicals & xenoestrogens.

Question 3

Red Meat: Pork, Beef & Lamb

Answer 3

Benefits:
• Complete protein (contains all 9 essential amino acids), polyunsaturated fats, iron, zinc, B vitamins, phosphorus, selenium.

Negatives:
• High cholesterol and saturated fats, no fibre.
• High animal protein intake requires more energy to be digested,
therefore, placing more burden on the digestive system, whilst the
high formation of protein metabolites stresses the kidneys.
• Pro-inflammatory – heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s, impotence.
• Acid-forming (due to high sulphur content → sulphuric acid).

Question 4

Poultry

Answer 4

Chicken, Turkey, Goose, Duck, Pheasant, Partridge, Pigeon, Poussin, Ostrich, Emu.

Benefits:
• Complete protein, Vitamin B1, 2, 3, 5, 6, 12, E, zinc, iron, magnesium. Less saturated fat (but also less B12 than red meat).

Negatives:
• Food poisoning risk (esp. Campylobacter and Salmonella) – always cook thoroughly.
• Often intensively farmed, poor welfare standards.
• Always opt for organic, pasture reared, heritage breeds or, best of all, wild poultry products

Question 5

Eggs

Answer 5

• A complete protein (more than half the protein is found in white), rich sources of selenium, vitamin A, D, B6, B12, zinc, iron and copper. They are also good for:
– Brain health (with essential nutrients including choline)
– The immune system (with vitamin A, B12 and selenium)
– Healthy pregnancy (folate and choline for embryo development)
– Eye health (with high vitamin A and antioxidants).
– Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine).
• Eggs are high in arachidonic acid and so can be pro-inflammatory.

Question 6

Fish

Answer 6

Cod, Tuna, Seabass, Mackerel, Sardine Trout, Salmon, Herring.

Benefits:
• Complete protein, omega-3, Vitamin D, B2, calcium phosphorus, iron, zinc, iodine, magnesium, potassium.
• Oily fish (‘SMASH’) – Sardines, Mackerel, Anchovies, Salmon, Herring (these are high in omega-3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega-3.

Negatives:
• Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish.
• Overfishing - severely reduced fish numbers in oceans and rivers.

Question 7

Wild caught 🆚 Farmed Fish:

Answer 7

Always opt for wild-caught fish (not farmed), and avoid canned fish which compromises the nutritional content (esp. vitamin C)❗️

• Farmed fish are raised in overcrowded cages and tanks in contaminated water. They:
– Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
– Lower omega-3 content.
– Are vaccinated and de-sexed.
– Have more diseases and deformities.
– Fish farming is cruel and harmful for environments & ecosystems

Question 8

Crustaceans & Shellfish:

Answer 8

• Crustaceans — Crabs, Lobsters, Shrimps, Prawns
• Shellfish — Mussels, Clams, Oysters, Scallops.

Benefits:
• Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium.

Negatives:
• Crustaceans are high in cholesterol.
• Food poisoning is common.
• Prawns are intensively farmed in Asia.
• Waste feeders that accumulate toxins (incl. mercury).
• Avoid unless from guaranteed clean water sources.

Question 9

Energetics of Animal Foods:

Question 10

Plant-based Foods:

Answer 10

vegetables, fruit, culinary herbs, grains, legumes, nuts, seeds.

• Organic farming methods yield a higher amount of phytonutrients v. non-organic.
• Beans, legumes, green peas, quinoa, nuts and seeds have higher amounts of essential amino acids. If you combine a variety of plant-based proteins, you can achieve all 9; e.g. combining beans with grains.
• Always opt for organic over conventionally farmed produce❗️

Benefits of plant-based foods:
• Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants.
• Support a healthy gut microbiome (with prebiotic and probiotic foods) by encouraging diverse
bacterial species. The bacterial digestion of plant fibre produces SCFAs, which support the intestinal barrier.
• 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, if organic.

Question 11

Key Definitions:

Question 12

Root Vegetables:

Answer 12

Celeriac, Beetroot, Carrot, Parsnip, Sweet potato, Potato, Yam.

Benefits:
• Plant ‘store-rooms’ with high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
• Sources of energy, most have similar carbohydrate levels to grains.
• Medium sweet potato has enough vitamin A to meet RNI.
• Turnip greens have 190mg/100g of calcium, v. 1⁄2 cheddar cheese slice (100mg).
• Beetroot can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator).

Question 13

Root Vegetables:

Answer 13

Potatoes: Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin.
Uses: digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation→anti-hypertensive).

Sweet potatoes: Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content that normal potatoes).
Uses: blood sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (antioxidants enhance cognitive function).

Question 14

Root Vegetables:

Answer 14

Carrots: Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
Uses: vision, male and female reproductive health, immune cell regulation and skin and mucous barriers (vitamin A), cardiovascular health (antioxidants).

Parsnips: Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein.
Uses: digestive health (high fibre content), eye (retinal) health, bone and cartilage health (manganese is needed as a co-factor), nourish the heart (magnesium, potassium).

Question 15

Root Vegetables:

Answer 15

Beetroot: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, potassium,
beta-carotene, lutein, betalain pigments (antioxidants).
Uses: Contains nitrates, which are converted by the oral and gut bacteria to Nitric Oxide (NO). NO
is a vasodilator that improves blood flow, therefore, great for exercise performance, cognition,
dementia prevention and blood pressure reduction.

Celeriac: Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.
Uses: digestive health (high fibre), bone health (due to vitamin K content, which increases calcium deposition in bone).

Question 16

Cruciferous Vegetables:

Answer 16

Kale, Cauliflower, Broccoli, Cabbage, Brussels Sprouts, Rocket, Bok Choy, Radish, Turnips, Mustard Greens.

Benefits:
• Rich in vitamins (Bs, C, E, K), calcium, iron, potassium, fibre, flavonoids, Indole-3-carbinol (I3C), sulphur compounds called glucosinolates which are:
– Anti-inflammatory (due to antioxidants).
– Support liver detoxification (and hormone
deactivation; e.g. oestrogen metabolism using l3C).
– Cancer prevention (DNA protection and repair).
– Anti-viral / bacterial, anti-catarrhal (thin respiratory mucus).
• Seasonal eating. Many cruciferous vegetables are in season during autumn and winter – ideal for respiratory congestion.

Question 17

Cruciferous Vegetables:

Answer 17

Cauliflower: Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates.
Uses: cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis), respiratory health (consider the ‘lung shape’), liver detoxification support.

Broccoli: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, magnesium, potassium, selenium, zinc, beta-carotene, glucosinolates. Plus anthocyanins in purple sprouting broccoli.
Uses: Liver function / detoxification (I3C – which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli), immunity (zinc, selenium), cancer prevention

Question 18

Cruciferous Vegetables:

Answer 18

Cabbage: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha & beta-carotene, lutein. Red cabbage – anthocyanins.

Uses: immune-boosting (high in vitamin C), arthritis (vitamin C → collagen synthesis in cartilage, anti-inflammatory), bone health (vitamin K→calcium deposition in bones), digestive health (high fibre), supporting gut integrity (glutamine content), cancer prevention (antioxidants).

Cabbage juice: naturally high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier. Decreases intestinal permeability and can be used for peptic ulceration: up to 1 litre per day freshly juiced, sipped over the course of the day for 6-9 days.

Question 19

Cruciferous Vegetables- glucosinolates:

Answer 19

Glucosinolates are activated by the action of enzymes which are released when the plant is damaged, i.e. cut, chopped, or chewed.
• Cooking cruciferous vegetables higher than 284 ̊F (140 ̊C), for more than a few minutes results in loss of glucosinolates.
• Around 90% of glucosinolates are lost when boiling, but steaming creates insignificant losses. Therefore best eaten raw or lightly steamed.

Glucosinolates and other brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine.
• Those diagnosed with hypothyroidism (an underactive thyroid), may have been told to reduce cruciferous vegetable intake.
• However, brassicas don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine.
• Cooking reduces goitrogens, but also other nutritional benefits.
• Fermentation does not reduce the levels of goitrogens.

Question 20

Dark Leafy Greens:

Answer 20

Kale, Spinach, Bok Choy, Winter greens, Chard.

Benefits:
• Highest percentage of minerals per calorie.
• High in chlorophyll (which is magnesium-abundant) – alkalising, blood building, anti-cancer, gut healing, cleansing.
• High in carotenoids (antioxidants), calcium and magnesium.
• Most are cruciferous (except spinach) so contain ‘glucosinolates’.

Energetics: cool, hydrating and clear heat downwards out of the body. Help build yin and blood. Bitter greens stimulating digestion and liver detoxification.

Question 21

Dark Leafy Greens

Answer 21

Kale: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3gms
in 1 cup), glucosinolates, flavonoids (e.g. quercetin).
Uses: anaemia (good iron content), bone health (calcium content), eye and skin health (vitamin A and zinc), cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content.)

Spinach: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, zinc, magnesium, manganese, beta-carotene, lutein.
Uses: blood building (i.e. anaemia), immune-boosting (high levels of vitamin A and C), vision (vitamin A), muscle relaxation / stress management / sleep (high magnesium), cardiovascular

Question 22

Salad Greens

Answer 22

Lettuce, Rocket, Watercress, Chicory, Endive, Cress, Dandelion.

Benefits:
• Vitamin C, K, carotenoids, folate, minerals, fibre.
• Chlorophyll — alkalising, blood building, anti-cancer, gut healing, cleansing.

Energetics: cool, hydrating, detoxifying. The bitter taste stimulates digestive juice secretion (eat at the start of a meal to aid digestion).

Seasonal eating: Leafy greens grow in spring and summer - ideal for balancing heat, detoxifying and reducing inflammation.

Question 23

Salad Greens

Answer 23

Lettuce: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, phosphorus, potassium, zinc, beta-carotene, lutein.
Uses: eye and skin health (vitamin A), bone health (vitamin K).

Watercress: A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, glucosinolates, alpha & beta-carotene, lutein.
Uses: supports digestion (bitter), cancer-prevention (antioxidants), bone health (calcium, vitamin K), immunity (vitamin C, antioxidant).

Chicory: Vitamin A, B1, B2, B3, B6, folate, C, E, K, calcium, iron, magnesium, manganese, phosphorus, potassium, carotenes, polyphenols, inulin (a prebiotic).
Uses: supporting the microbiome (inulin), anti-inflammatory (polyphenols), digestive health and blood glucose regulation (fibre).

Question 24

Vegetable Fruit

Answer 24

Tomato, Cucumber, Squash, Bell Pepper, Pumpkin, Aubergine, Courgette, Marrow.

Benefits:
• High nutrient content.
• Yellow, orange, red and purple pigments are antioxidant & anti-inflammatory.

Energetics:
• Cool; high water content cucumber & tomato are hydrating; orange flesh (squash, pumpkin) is warm & nourishing.

• Seasonal eating: Most vegetable fruits grow in the summer, ideal for balancing seasonal heat and dryness.

Question 25

Vegetable Fruit 🍅

Answer 25

Tomato: B1, B3, B6, folate, C, E, K, chromium, iron, magnesium, manganese, phosphorus, potassium, alpha and beta carotene, lutein, lycopene (potent antioxidant).

Uses: cancer prevention (high antioxidant content), prostate health (lycopene decreases cell damage and is thought to suppress the proliferation of androgen-dependent cancerous prostate cells), cardiovascular health (antioxidants and lycopene lower cholesterol), anti-inflammatory (lycopene modulates LOX and COX expression), vision (lutein and vitamin A content).

*Tip: When tomatoes are cooked or puréed the body is able to absorb higher amounts of lycopene (as it is tightly bound to cell walls).

Question 26

Vegetable Fruit:

Answer 26

Pepper: Vitamin C, B1, B2, B3, 6, folate, E, K, iron, magnesium, manganese, phosphorus, potassium, alpha & beta-carotene, lutein, quercetin.
Uses: immune-boosting (high vitamin C — 1 cup of chopped red bell pepper provides up to 3 times more vitamin C than an orange), cardiovascular health (high antioxidant content, e.g. carotenes, quercetin), anti-inflammatory and anti-histamine (quercetin).

Okra: B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, zinc, alpha & beta-carotene, lutein, mucilage.
Uses: bone health (calcium), digestive health (high fibre content), cardiovascular health (high antioxidant content).

Question 27

Vegetable Fruit:

Answer 27

Aubergine: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, zinc, anthocyanins
– nasunin (an antioxidant that protects against DNA damage).
Uses: cancer prevention (high antioxidant content) and possible anti-hypertensive effects (magnesium, potassium).

Squash: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, potassium,
phosphorus, zinc, alpha & beta-carotene, lutein.
Uses: vision (vitamin A for formation of photopigments in the retina), skin health (e.g. acne, eczema – due to vitamin A’s role in skin barrier), cardiovascular health (high antioxidant content).

Question 28

Legume Vegetables:

Answer 28

Green Beans, Runner Beans, Peas, Mangetout.

• Legume vegetables are the immature seeds / seed pods of fruit in the legume family (these produce beans, pulses and lentils when mature).

Benefits:
• High in protein, fibre, vitamins, minerals, chlorophyll.
• Combine the protein benefits of legumes with the nutrient benefits of green vegetables.

Energetics:
• Cool, hydrating, detoxifying.
• Seasonal eating: summer produce –perfect for balancing summer heat, dryness, inflammation.

Question 29

Legume Vegetables:

Answer 29

Peas: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, magnesium, zinc, carotenes, lutein. Protein: 1 cup = 8 g.

Mangetout: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, zinc, carotenes, lutein.

Green Beans: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, zinc, carotenes, lutein.

Uses: cardiovascular (regulate blood sugar and antioxidant), musculoskeletal health (good source of protein), digestive health (fibre content), immune- boosting (vitamin C, zinc and carotenoid content).

Question 30

Allium Vegetables:

Answer 30

Onion, Shallot, Leek, Spring onion, Garlic.

Benefits:
• Abundant in vitamins and minerals.
• Sulphur compounds: anti-microbial, anti-viral, anti-cancer; promote phase 2 liver detoxification.
• Support the microbiome - the alliums are rich in prebiotics.
• High in antioxidant and anti-inflammatory flavonoids (especially good for cardiovascular health).

Energetics: warm, although garlic is hot, so avoid if excess heat.

Question 31

Allium Vegetables:

Answer 31

Onion: Vitamin B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron manganese, magnesium, phosphorus, potassium, zinc, beta- carotene, lutein, quercetin. Red onions are higher in quercetin. Uses: anti-cancer (rich in flavonoids / antioxidants), cardiovascular health (fibrinolytic properties and antioxidants), respiratory infections (high vitamin).

Leek: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, phosphorus, zinc, beta-carotene, lutein, inulin.
Uses: anti-cancer (high antioxidant and inulin content), cardiovascular health (high flavonoid content possible lowering of LDL cholesterol through inhibition of the HMG-CoA enzyme), microflora health (inulin content)

Question 32

Celery:

Answer 32

Celery is a plant stem that is a therapeutic powerhouse when eaten raw in salads, or drunk in a juice or green smoothies.

Providing vitamins B6, folate, C, K, potassium, magnesium and iron. Celery is used by nutritionists to:
• Help manage cholesterol (a compound in celery called Butylphthalide has been shown to lower cholesterol and lower blood pressure through vasodilation).
• Reduces joint inflammation (vitamin C and flavonoids) whilst promoting the urinary excretion of uric acid (i.e. gout).
• Supports skin health (vitamin A and C), whilst alkalising the body.
• Supports digestion: increases stomach acid and supports the gastric mucosal barrier, and is high in insoluble fibre.

Question 33

Energetics of Vegetables:

Question 34

Fruit:

Answer 34

Apples, Bananas, Cherries, Citrus, Pears, Peaches, Pineapple, Plums, Berries.

• Important sources of energy, vitamins, minerals.
• Antioxidant-rich (most of which are found in fruit skins - opt for darker skinned varieties).
• Flavonoids support cardiovascular health by causing vasodilation, lowering LDLs and protecting against endothelial oxidation.

Energetics:
• Generally cool, sour taste supports digestion; high water content is hydrating; citrus slightly bitter so support liver function.
• Seasonal eating: summer fruit balance heat and dryness well.

Question 35

Fruit:

Answer 35

Apples: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, calcium, magnesium, phosphorus,
potassium, beta-carotene, quercetin, epicatechin.
Uses: digestive and elimination support (pectin = soluble fibre – it binds to fatty substances in the digestive tract, including cholesterol and toxins and removes them), cardiovascular health (antioxidants, magnesium, potassium), immune health (antioxidants).

Blueberries: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, zinc, beta-carotene, lutein, anthocyanins.
Uses: anti-cancer and anti-ageing (antioxidants), blood sugar regulation and cardiovascular health (fibre), eye health (antioxidants).

Question 36

Fruit:

Answer 36

Citrus: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, potassium, alpha & beta-carotene, quercetin, rutin.
Uses: anti-cancer (antioxidants), eye health (vitamin A),
skin health (antioxidants and vitamin A), immune health (antioxidants), liver detoxification support (Calcium D Glutarate / Glucaric Acid promote Phase 2) cardiovascular health (antioxidants, magnesium and potassium)

Strawberries: Vitamin B2, B3, B5, B6, folate, C, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, anthocyanins.
Uses: immune-boosting, anti-cancer, anti-ageing, cardiovascular health; all due to high antioxidant content.

Question 37

Fruit:

Answer 37

Bananas: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, magnesium, manganese, phosphorus,
potassium, alpha & beta-carotene, flavonoids (e.g. quercetin).
Uses: anti-ageing (antioxidants), cardiovascular health (potassium and magnesium), peptic ulcers (phospholipid content).

Grapes: Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium,
alpha & beta-carotene, flavonoids (e.g. quercetin).
Uses: anti-cancer, immune-boosting and cardiovascular health (antioxidants), digestive function (fibre).

Question 38

Energetics of Fruit:

Question 39

The Dirty Dozen & Clean Fifteen:

Answer 39

Always opt for organic fruit and vegetables where possible. However, some are more ‘pesticide abundant’ than others:

• The Dirty Dozen: due to the high levels of pesticides and other chemicals in these foods, selecting organic here is imperative.
• The Clean Fifteen: these are slightly less problematic – but remember that Organic is always superior

Question 40

Legumes:

Answer 40

Lentils, Beans, Broad beans, Soya beans, Peanuts.

• Plants in the legume family produce seeds in a pod.
• Pulses are dry edible seeds. If a pulse is split, it is called a ‘dal’.
• Peanuts are an underground legume, hence their other name ‘ground nut’.

Benefits:
• Rich in protein, complex carbohydrates, B vitamins and minerals.
• 70 / 20 / 10 ratio of carbohydrate to protein to fat.
• Slows glucose absorption/release (high fibre content).
• Antioxidant flavonoids in coloured skin pigments.
• Low in saturated fats, no cholesterol.

Many legumes must be cooked to inactivate toxic ‘lectins’, chemicals involved in plant defence which can cause severe gastro-intestinal problems.
• Adzuki beans, dried peas, mung beans, urad beans (black lentils), chickpeas (garbanzo beans) are low in lectins, so fine to use raw or sprouted.
• Energetics: legumes are warm, dry, nourishing, good for building strength & energy. Contain blueprint for a new life – so life-promoting. Affinity for kidney / adrenal function.
• Seasonal eating: Ready in autumn and store well – ideal for warming and nourishing meals through the cold, damp months.

Question 41

Legumes:

Answer 41

Mung beans: Vitamin A, B1, B2, B3, B6, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene.

Broad beans: Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, carotenes, lutein.

Red lentils: Vitamin A, B1, B2, B3, B5, B6, folate, C, calcium, copper, iron, magnesium, phosphorus, potassium, zinc.

Uses: digestive (high fibre), immune (zinc, selenium),blood building (iron), cardiovascular health (high fibre, magnesium, B vitamins), nervous system health (B vitamins and magnesium).

Question 42

Nuts:

Answer 42

Almonds, Cashews, Macadamia, Brazil, Hazelnuts, Walnuts.
• Nuts are tree fruit with a hard shell instead of a skin.

Benefits:
• Good source of protein, healthy fats, vitamins and minerals. • Support cardiovascular health - improve cholesterol profile; anti-coagulant (vitamin E); arginine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure).
• Blood sugar regulation (high in fibre), nervous system health (healthy fats, B vitamins and magnesium).

Energetics: warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life).

*In 2013, researchers at the Harvard School of Public Health found that people who ate nuts daily lived longer and healthier lives than those who didn’t eat nuts.
• Raw are the best choice for health. Soak nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest.
• Great for snacks, deserts, dips, salads, nut loaves and a replacement for meat in casseroles.
• Seasonal eating: produced in late summer / autumn and store well – ideal for warmth and nutrition through the autumn / winter months.

Question 43

Nuts:

Answer 43

Almonds: Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
More calcium than any other nut. High fibre content.

Macadamia nuts: Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, complete protein (contain all the essential amino acids).

Uses: anti cancer and cardiovascular health (antioxidants), skin health (vitamin E, zinc), digestive health (fibre), bone health (calcium).

Question 44

Nuts:

Answer 44

Brazil nuts: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc. More selenium in one nut than the RNI (although this is dependent on soil quality).
Uses: Cardiovascular health (antioxidant), liver (required for glutathione peroxidase), reproductive health (antioxidant), thyroid support (selenium aids conversion of T4 to T3).

Walnuts: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc selenium, beta-carotene, phospholipids, omega-3 (highest in nuts).
Uses: Brain health including memory (due to the phospholipids).

Question 45

Seeds:

Answer 45

Pumpkin, Sesame, Chia, Flaxseed (linseed), Hemp, Sunflower

Benefits:
• Highly nutritious – a rich source of protein, healthy fats and fibre.
• Have a higher omega 6:3 ratio, but healthy omega-6.
• High fibre content slows the release of sugars in the blood (preventing a sugar spike) and is important for transit time.
• When soaked Chia and Flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which helps to soothe irritated mucosal membranes.

Question 46

Seeds:

Answer 46

Pumpkin: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
Uses: anti-parasitic (due to an amino acid in the seeds - cucurbitacin)- eat 25g a day (anti-parasitic cleanse), nervous system (B vitamins), cardiovascular and immune health (antioxidants).

Chia: Vitamin A, B1, B2, B3, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, mucilage, phenolic compounds, omega-3.
Uses: anti-cancer and skin health (antioxidants), digestive support (mucilage nourishes mucous
membranes), cardiovascular health (high omega-3).

Question 47

Seeds:

Answer 47

Flaxseed: Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, potassium, zinc, mucilage, lignans, beta-carotene, lutein.

Uses: soothing inflamed mucous membranes due to the mucilage content (mucilage is derived from polysaccharides which swell in water, and produce a gel-like substance), anti-cancer (antioxidant content), skin (fatty acids, minerals and vitamins).

*Ensure the seeds are freshly ground, as they oxidise quickly❗️

Question 48

Seed Cycling:

Question 49

Quinoa:

Answer 49

Quinoa: Vitamin A, B1, B2, B3, folate, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein. A complete protein (quinoa is a ‘pseudo grain’)❗️

Uses: Anti-cancer (many of the substances identified in quinoa have antiangiogenic properties,
and also suppress the proliferation of cancer cells), digestive health (high fibre to support transit time, whilst also stabilising blood glucose levels), anti-hypertensive (good levels of magnesium and potassium), reducing the symptoms of PMS (aided by the high B vitamin and magnesium content).

Question 50

Culinary Herbs:

Answer 50

Culinary herbs give flavour, aroma and colour to foods, but they are all traditional herbal medicines.
• They contain ‘volatile oils’ which are:
- Anti-microbial: inhibiting or slowing the growth of bacteria, yeasts and moulds.
- Promoting the release of digestive secretions, which in turn boosts the assimilation of nutrients. Also stimulates appetite.
- Carminative herbs can regulate peristalsis, relax the smooth muscle and thus reduce digestive cramps, gas and bloating.

• Energetically, most culinary herbs are warming, because warmth promotes strong digestive ‘fire’ (‘agni’ in Ayurveda). This is the reason why traditional cuisines are so richly spiced. Even small quantities improve digestive strength, nutrient uptake and general health. In Ayurveda, undigested foods are considered toxins (‘Ama’).

Question 51

Culinary Herbs Safety:

Answer 51

• Key concerns are pregnancy, breastfeeding, and herb-drug interactions❗️ In fact, most culinary herbs are contraindicated in pregnancy and lactation in higher doses. Always check safety using text books or reputable internet databases.
• Because aromatic culinary herbs relax the oesophageal sphincter and stimulate gastric juice secretion, larger amounts are contraindicated in acid reflux, gastritis and stomach ulcers❗️

Question 52

Culinary Herbs:

Answer 52

Aniseed (Pimpinella anisum)- Part used: seeds. 1 - 2 teaspoons daily.
Uses: weak digestion, gas, bloating, IBS, cough, asthma. Warm, sweet.
Safety: pregnancy, lactation, acid reflux, ulcers.

Basil (Ocimum basilicum)- Part used: leaves. 3 - 4 teaspoons daily.
Uses: weak digestion, gas, bloating, IBS, cough, colds, anxiety, low mood, fatigue. Warm.
Safety: pregnancy, lactation, acid reflux, ulcers.

Question 53

Culinary Herbs:

Answer 53

Black pepper (Piper nigrum)- Part used: seeds. 1⁄2 - 1 teaspoon daily.
Uses: weak digestion / assimilation, poor circulation, rhinitis, productive coughs, viruses. Hot, dry.
Safety: pregnancy, lactation, acid reflux, ulcers, increases uptake of conventional drugs, but also other herbs (particularly turmeric).

Cardamom (Elettaria cardamomum)- Part used: seed pods. 1⁄2 - 1 teaspoon daily.
Uses: weak digestion, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease. Warm, dry.
Safety: pregnancy, lactation, acid reflux, ulcers.

Question 54

Culinary Herbs:

Answer 54

Chilli (Capsicum spp.)- Part used: fruit, seeds. 1⁄2 - 1 teaspoon daily.
Uses: poor circulation, fatigue, debility, ischaemic heart disease. Very hot, dry (depending on variety).
Safety: pregnancy, lactation, acid reflux, ulcers, inflammatory disease, anti-coagulant medications.

Cinnamon (Cinnamomum zeylanicum)- Part used: inner bark. 1 - 2 teaspoons daily.
Uses: weak digestion, nausea, poor circulation, insulin resistance, H. pylori, candida. Hot, dry, sweet.
Safety: pregnancy, lactation, reflux, diabetic drugs.

Question 55

Culinary Herbs:

Answer 55

Cloves (Syzygium aromaticum)- Part used: flower bud. 1⁄4 - 1⁄2 teaspoon daily.
Uses: indigestion, gas, bloating, worms, parasites, Clove oil contains eugenol, which is a natural anaesthetic (numbs and reduces pain to ease a toothache) and is anti-inflammatory. Hot, dry, spicy.
Safety: pregnancy, lactation, acid reflux, ulcers.

Coriander (Coriandrum sativum)- Part used: leaves. 4 - 6 teaspoons leaves daily.
Uses: gas, bloating, IBS, fungal infections, chelation of heavy metals, anti-parasitic. Cool, moist (fresh).
Safety: pregnancy, lactation.

Question 56

Culinary Herbs:

Answer 56

Cumin (Cuminum cyminum)- Part used: seeds. 1 - 2 teaspoons daily.
Uses: weak digestion, indigestion, gas, bloating, IBS, diarrhoea. Warm, spicy.
Safety: pregnancy, lactation, acid reflux, ulcers.

Fennel (Foeniculum vulgare)- Part used: seeds. 1 - 2 teaspoons daily.
Uses: indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production. Warm, sweet. Safety: pregnancy, acid reflux.

Question 57

Culinary Herbs:

Answer 57

Fenugreek (Trigonella foenum-graecum)- Part used: seeds. 1 - 2 teaspoons daily.
Uses: gastritis, constipation, insulin resistance, low milk production (galactagogue). Warm, moist, bitter.
Safety: lactation, diabetic medications.

Garlic (Allium sativum)- Part used: bulb. 1 - 2 fresh cloves daily.
Uses: high cholesterol, hypertension, atherosclerosis, fungal & bacterial infections, parasites. Hot, pungent.
Safety: pregnancy, lactation, anticoagulant & blood pressure drugs, before surgery, acid reflux, ulcers.

Question 58

Culinary Herbs:

Answer 58

Ginger (Zingiber officinale)- Part used: rhizome. 1 tsp. dry, 3 tsp. fresh daily.
Uses: weak digestion (pro-kinetic), nausea, poor circulation, inflammation (i.e. arthritis), amenorrhea. Warm (dry Ginger - Hot & dry).
Safety: pregnancy, lactation, acid reflux, ulcers.

Horseradish (Armoracia rusticana)- Part used: root. 1 - 2 teaspoons daily.
Uses: poor circulation, weak digestion, sinus congestion, catarrh, intestinal worms. Hot, spicy.
Safety: pregnancy, lactation, acid reflux, ulcers.

Question 59

Culinary Herbs:

Answer 59

Mustard seed (Brassica nigra)- Part used: seeds. 1⁄4 - 1⁄2 teaspoon daily.
Uses: poor circulation, weak digestion, sinus congestion, cough, catarrh. Hot, dry.
Safety: pregnancy, lactation, acid reflux, ulcers.

Oregano (Oreganum vulgare)- Part used: leaves. 2 - 3 teaspoons daily.
Uses: indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil). Warm.
Safety: pregnancy, lactation, acid reflux.

Question 60

Culinary Herbs:

Answer 60

Mustard seed (Brassica nigra)- Part used: seeds. 1⁄4 - 1⁄2 teaspoon daily.
Uses: poor circulation, weak digestion, sinus congestion, cough, catarrh. Hot, dry.
Safety: pregnancy, lactation, acid reflux, ulcers.

Oregano (Oreganum vulgare)- Part used: leaves. 2 - 3 teaspoons daily.
Uses: indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil). Warm.
Safety: pregnancy, lactation, acid reflux

Question 61

Culinary Herbs:

Answer 61

Parsley (Petroselinum crispum)- Part used: leaves. 4 - 6 teaspoons daily.
Uses: gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea. Neutral / warm. Safety: pregnancy, lactation. Safe as a culinary herb but be cautious using large amounts
(e.g. tincture) with blood pressure medications.

Peppermint (Mentha x piperita)- Part used: leaves. 4 - 6 teaspoons daily.
Uses: nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma. Neutral / warm. Safety: pregnancy, lactation, acid reflux

Question 62

Culinary Herbs:

Answer 62

Rosemary (Rosmarinus officinalis)- Part used: leaves. 2 - 3 teaspoons daily.
Uses: weak digestion, liver support, poor memory, concentration, circulation, depression. Warm, dry.
Safety: pregnancy, lactation, acid reflux.

Sage (Salvia officinalis)- Part used: leaves 3 - 4 teaspoons daily.
Uses: tonsillitis / pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer’s, menopausal sweats and hot flushes. Warm, dry.
Safety: pregnancy, lactation. Do not use sage in large doses or the essential oil in epilepsy❗️

Question 63

Culinary Herbs:

Answer 63

Thyme (Thymus vulgaris)- Part used: leaves, flowers. 2 - 3 teaspoons daily.
Uses: sore throat, cough, asthma, weak digestion, gas, bloating, fungal & bacterial GIT infections
(SIBO, dysbiosis), parasites, viruses. Warm, pungent.
Safety: pregnancy, lactation, acid reflux.

Turmeric (Curcuma longa)- Part used: rhizome. 1⁄2 - 1 teaspoon daily.
Uses: liver support, high cholesterol, inflammation (e.g. arthritis), low immunity, cancer prevention, Alzheimer’s. Bitter, warm.
Safety: pregnancy, lactation, anti-coagulant medications❗️

Question 64

Food Combining- “The Hay Diet”:

Answer 64

Dr Hay, a New York physician, began developing the food combining diet in 1904 because of his own poor health.

• He determined that proteins and starches required different conditions for digestion.
• If consumed together, digestion time was slowed and nutrient absorption impaired.
• Processed foods were also replaced by wholefoods, along with increased fruit and vegetables.

Question 65

Food Combining- “The Hay Diet”:

Answer 65

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.

Question 66

The Hay Diet- Rules:

Answer 66

1. Proteins must be eaten separately from starches. Applies to concentrated proteins (meat, fish, cheese & eggs) and concentrated starches (bread, potatoes, rice, pasta, other grains). Separate protein from starch meals by 3-4 hrs.
2. Neutral foods can be eaten either with protein. or with starches (most vegetables, fats & oils).
3. Sweet fruit can be eaten with starch meals (bananas, figs, dates, grapes).
4. Acid fruit can be eaten with protein meals (oranges, lemons, limes, pineapple, kiwi fruit).

The key aim of food combining is to improve digestion.
• Fruit is more rapidly digested than other foods because of the higher water content and simple sugars (sweet fruit – bananas, figs, dates and grapes take longer to digest than other fruit).
• Problems such as bloating and flatulence can occur when breakdown of fruit is slowed by the presence of other food.

Question 67

Food Combining Rules: Fruit

Answer 67

Eat fruit away from other foods including vegetables❗️

• The exception is juicing, where low starch vegetables (celery, leafy greens & cucumber) can be
combined with fruit, except sweet fruit.
• Do not combine acidic fruit (citrus, kiwi fruit, tomatoes, pineapple) with sweet fruit (bananas, figs, grapes, dates).
• Always eat melons (e.g. watermelon, cantaloupe) on their own (do not mix with other fruit) as they are fully digested within 30 minutes.

Question 68

Food Combining Rules: