Foundations of nutrition Flashcards
Provide a short introduction to junk food with information on what they contain
Chemically altered, no nutrients and not able to maintain health and growth
- highly processed, can contain GM, chemical additives, sweeteners, colourings, pesticides
- high in calories, sugar, salt, refined carbs, trans fat
- low in fibre and nutrients
- designed to make you overeat
List the effects that junk food can have on the body making it detrimental to health
- hinders electrical flow between cells
- doesn’t nourish cells or tissues
- robs body of essential nutrients
- reduces life expectancy and performance
- absorbs energy from body
- destroys cells and impairs body functions
- accelerates aging
- addictive - overeat, malnutrition, disease, early death
List the disease states caused by junk food
- atopic conditions - asthma, eczema
- hormonal disturbance - T2DM, PCOS, PMS, infertility
- cardiovascular - atherosclerosis
- skeletal disorders - osteoartiritis, RA, osteoporosis
- neurological disease - migraines, Alzheimers, Parkinson’s
- contribute to cancer
What are the key nutrients found in root vegetables and list some common therapeutic uses
ABC Fe
energy source
brain health (antioxidant)
Cardiovascular (antioxidant)
Vision (A)
Immune health (C)
What are the energetic qualities of root vegetables
gently warming, nourishing, easy to digest
Orange good for spleen Qi
POTATOES name the key nutrients and uses
B2, 3, 5, 6, folate, C, Fe, Mgm K, betacarotene, lutein, quercetin
digestive health (high fibre)
Cardiovascular (vasodilation
SWEET POTATOES name the key nutrients and uses
A B1 2 3 5 6 C Ca, Fe, Mg K beta carotene
blood sugar regulation (high fibre)
Vision
Skin integrity
Immunity (vit A)
brain health (Antioxidants
CARROTS name the key nutrients and uses
A B1 2 3 5 6 folate, E C K Ca Fe Mg K betacarotene, lutein
vision
reproductive health
immune cell regulation
skin and mucus barriers
CV (antioxidant)
PARSNIPS name the key nutrients and uses
B2 3 5 6 folate, C E Fe Mg Mn K beta carotene, lutein
Digestive health (high fibre)
Eye
Boe and cartilage
heart (Mg and K)
Beetroot name the key nutrients and uses
A B1 2 3 5 6 Folate, C E K Fe, Mg, Mn, K, beta carotene, lutein, betalain pigments (antioxidants)
CONTAINS NITRATES which are converted to NITRIC OXIDE by bacteria. NO is vasodilator that improves BLOOD FLOW
Exercise performance,
cognition
dementia prevention
blood pressure reduction
Celeriac name the key nutrients and uses
B6 C K Ca, Fe Mg, Mg P K lutein
Digestive health (high fibre)
Bone health (K which increased Ca deposit in bones)
CAULIFLOWER name the key nutrients and uses
B1 2 2 6 folate, C K Cu Fe, Mg beta carotene, lutein, glucosinolates
Cancer prevention (DNA protective, hormone deactivation)
Respiratory health
Liver detox support
BROCCOLI name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Ca, Fe Mg K Se Zn beta carotene, glucosinolates, anthocyanins in purple sprouting broccoli
Liver function and detox (I3C, 10-50 x more abundant in broccoli sprouts)
Immunity (zn, Se)
Cancer prevention (hormone deactivation)
name the key nutrients and uses of DARK LEAFY GREENS (kale, spinach, bok choy, chard) and its energetics
MINERALS; CHLOROPHYLL, CAROTENOIDS, Ca, Mg
Highest % of minerals per caloire
High in chlorophyll (Mg abundant) - alkalising, blood building, anti cancer, gut healing
High in carotenoids (antioxidants), Ca and Mg
COOLING
Builds yin in blood
KALE name the key nutrients and uses
A B1 2 3 5 6 folate, C K Ca Fe Mn Zn protein (3g in 1 cup), glucosinolates, flavonoids eg quercetin
Anaemia (Fe)
Bone health (Ca)
Eye and skin (A and Zn)
CV
SPINACH name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Ca, Cu, Fe, Zn, Mg, Mn, beta-carotene, lutein
Anaemia/blood building
Imune boosting (A and C)
Muscle relaxation and sleep (Mg)
CV
SALAD GREENS name the key nutrients and uses (lettuce, rocket, watercress, cress, dandelion)
C K carotenoids, folate, minerals, fibre, chlorophyll (alkalising, blood building, anti cancer, gut healing, cleansing)
LETTUCE name the key nutrients and uses
A B1 2 3 5 6 Folate, C E K Ca, Fe, Mn, P, K Zn, beta carotene, lutein
eye and skin (A
Bone (K)
CHICORY name the key nutrients and uses
A B1 2 3 6 folate, C E K Ca Fe Mn, Mg P K , polyphenols, inulin (prebiotic)
microbiome
anti inflammatory (polyphenols)
Digestive
blood glucose regulation (fibre)
WATERCRESS name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Ca, Fe Mn Glucosinolates, alpha and beta carotene, lutein
Digestion (Bitter)
cancer prevention (antioxidant)
Bone (Ca and K)
Immunity (C and antioxidant)
VEGETABLE FRUIT (peppers, tomato, squash, cucumber, courgette, marrow, pumpkin)
energetics
nutrients
High nutrient
colours are antioxidant and anti inflamatory
High water ones are cooling
orange flesh is warming
Tomato name the key nutrients and uses
B1 3 6 folate, C E K chromium, Fe, Mg, Mn, P, K, alpha and beta carotene, lutein, lycopene (potent antioxidant)
cancer prevention (anti ox)
prostate health (lycopene)
CV (antiox and lycopene, lower cholesterol)
anti inflammatory (Lycopene modulates COX and LOX)
Vision (lutein and vit A)
PEPPER name the key nutrients and uses
C B1 2 3 6 folate E K Fe Mg Mn P K alpha and beta carotene, lutein, quercetin
Immune boosing (high vt C)
CV (high antiox)
anti inflamm and anti histamine (quercetin)
OKRA name the key nutrients and uses
B 1 2 3 5 6 folate, C E K Ca, Cu, Fe, Mg, Mn, P, Zn alpha and beta carotene, lutein, MUCILAGE
BONE HEALTH (CA)
CV (anti ox)
Digestive (fibre)
Aubergine name the key nutrients and uses
B1 2 3 5 6 folate, C E K Cu, Fe, Mg, Mn K Zn anthocyanins
Cancer prevention (antiox)
SQUASH name the key nutrients and uses
B1 2 3 4 6 folate, C E K Ca Cu Fe Mg K P Zn alpha and beta carotene, lutein
Vision (A)
Skin health (A)
CV (antiox)
LEGUME VEG (green beans, runner beans, peas, mangetout)
name the key nutrients and uses
High PROTEIN, fibre, vits, minerals, chlorophyll
COOLING
PEAS MANGETOUT GREEN BEANS name the key nutrients and uses
B1 2 3 5 6 folate, C E K Cu, Fe, Mg Mn, Zn carotenes, lutein, PROTEIN 1 CUP=8G
CV
muscoskeletal
digestive (fibre)
Immune (C, Zn, carotenoid)
ALLIUM VEG onion, shallot, leek spring onion, garlic
name the key nutrients and uses
abundant in vits and minerals
sulphur compounds -
anti microbial, anti viral, anti cancer, promote liver detox phase II
microbiome (prebiotics)
CV (antiox and inflamm flavonoids)
ONION name the key nutrients and uses
B1 2 3 5 6 folate, c e Ca, Cu, Fe Mg Mn P K Zn betacarotene, lutein, quercetin, RED onions higher in quercetin
Anti cancer
CV
respiratory infections
LEEK name the key nutrients and uses
B1 2 3 5 6 folate, C E K Ca Cu Fe Mg P Zn beta cartene, lutein inulin
high cholesterol
anti cancer
CV microflora
CELERY CELERY CELERY name the key nutrients and uses
Therapeutic powerhouse
B6 folate, C K Mg Fe
manage cholesterol
reduce joint inflammation (C and flavoinoids)
skin health (A and C)
Digestion - increase HCl, support mucosal barrier, high in insoluble fibre.
FRUIT name the key nutrients and uses
ENERGY, vits, minerals, antiox rich, mainly in skin, flavonoids
suppprt CV health by causing vasodilation, lowering LDLs and protecting against endothelial damage
energetically cool
APPLES name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Fe Ca, Mg P K beta carotene, queretin,
digestive
elimation support (pectin soluble fibre binds to fatty substances such as cholesterol)
CV health - antiox, Mg K
Immune
Blueberries name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Fe Mg Mn Zn beta carotene, lutein anthocyanins
anti cancer,
anti aging
blood sugar regulation
CV
eye
CITRUS name the key nutrients and uses
A B1 2 3 5 6 FOLATE, C E CA CU FE MG K Alpha and beta carotene, quercetin, rutin
anti cancer
eye
skin
immune
liver detox support
CV
Strawberries name the key nutrients and uses
B2 3 5 6 folate, C K Fe Mg Mn K beta carotene, lutein, anthocyanins
immune
anti cancer
ati ageing
CV - antiox
BANANAS
B1 2 3 5 6 folate C E K Cu Mg Mn P K alpha and beta carotene flavonoids eg querceitn
anti aging
CV
Peptic ulcers
GRAPES name the key nutrients and uses
B1 2 3 5 6 folate C E K Cu Fe Mg Mn K alpha and beta narotene flavonoids
anti cancer
immune boosting CV
Digestive
LEGUMES beans, broad beans, soya, peanuts what are the benefits and what is the carb, protein, fat split?
rich in protein, complex carbs, B vits and minerals
70/20/10 carb, protein, fat
slows glucose absorption and release (high fibre)
Antixodant flavonoids
low in sat fat
What is a pulse, and what is it if it has split
dry edible seed.
Split pulse is a dahl
what are teh energetis of legumes
warm, dry nourishing
affinity for kidney/adrenal function
RED LENTILS, mung beans, broad beans name the key nutrients and uses
A B1 2 3 5 6 folate, C K Ca Cu Fe Mg Mn P K Se Zn carotenes lutein
Digestive (fibre)
Blood building (Fe)
CV (fibre, Mg Bs)
nervous sys (B and Mg)
NUTS name the key nutrients and uses
Protein, healthy fats, vits and minerals high fibre
CV (improve cholesterol profile)
anti coagulant (vit E)
Blood sugar regulation (high fibre)
Nervous system (healthy fats, B vits Mg)
WARMING
Why should you soak nuts
to reduce enzyme inhibitors and make them easier to digest
Almonds and Macademia name the key nutrients and uses
what is key difference to each nut
A B1 2 3 4 5 folate C E Ca Cu Fe Mg Mn P K Se Zn
ALMONDS : MORE Ca than any other nut and high fibre
Macademia : complete protein!
Uses
anti cancer and CV health (antioxidants )
Skin (E and zinc)
Digestive (fibre)
Bone (Ca)
BRAZIL nuts name the key nutrients and uses
A B1 2 3 5 6 folate, C E Ca Cu Fe Mg Mn P K Se Zn
MORE SELENIUM IN ONE NUT THAN IN RNI
CV HEALTH (ANTIOXANT )
LIVER (required for glutathione peroxidase)
reproductive (antioxidant)
thyroid support
WALNUTS name the key nutrients and uses
A B1 2 3 5 6 FOLATE C E K CA CU FE MG MN P K ZN SE BETA CAROTENE, PHOSPHOLIPIDS, OMEGA 3
HIGHEST OMEGA 3 OF NUTS
Brain health inc memory due to phospholipids
SEEDS name the key nutrients and uses
Highly nutritious - protein, healthy fats, fibre
Higher omega 6:3 but healthy omega 6
High fibre slows release of sugars in blood, important for transit time
PUMPKIN name the key nutrients and uses
A B1 2 3 5 6 folate, C E Cu Fe Mg Mn P K Se Zn Beta carotene, lutein
anti parasitic
Nervous system (B vits)
CV and Immune (antioxidants)
CHIA name the key nutrients and uses
A B1 2 3 folate C E Cu Fe Mg Mn K P Zn MUCILAGE phenolic compounds, omega 3
anti cancer and skin (anti ox)
digestive (MUCILAGE nourishes mucous membranes)
CV (high omega 3)
FLAXSEED name the key nutrients and uses
A B1 2 3 5 6 FOLATE, C E K CA CU FE MG MN K ZN mucilage lignans beta carotene lutein
sooth inflamed mucous membranes
Anti cancer (anti ox)
Skin (fatty acids, minerals and vits)
QUINOA name the key nutrients and uses
A B1 2 3 FOLATE E K CA CU FE MG MN P K SE ZN Beta carotene, lutein
COMPLETE PROTEIN
anti cancer
digestive health (high fibre to support transit time and stabilise blood glucose)
anti hypertensive (Mg K)
PMS (B vits and Mg)
HERBS - what are volatile oils which demonstrate the benefits of herbs
anti mibrobial - inhibit or slow growth of bacteria, yeast, mould
promote release of digestive secretions
can regulate peristalsis, relax smooth muscle and thereby reduce digestive cramps, gas, bloating
What energetic value do herbs have
promote digestive fire - AGNI in ayurveda
Warming
What are the safety issues with herbs
pregnancy
breast feeding
herb-drug interactions
acid reflux, gastritis, stomach ulcers (because many relax the oesophageal sphincter and stimulate gastric juice secretion)
ANISEED name the key nutrients and uses
1-2 tsp daily
weak digestion, gas, bloating IBS asthma, cough
BASIL name the key nutrients and uses
3-4 tsp daily
weak digestion, gas bloating IBS cough cold anxiety low mood fatigue
BLACK PEPPER name the key nutrients and uses
1/2 - 1 tsp daily
weak digestion
poor circulation
rhinitis
cough
virus
HOT
CARDAMOM name the key nutrients and uses
1/2 - 1 tsp daily
weak digestion
indigestion
nausea
bloating
IBS
Low mod
cough
gum disease
CHILLI name the key nutrients and uses
1/2-1 tsp daily
poor circulation, fatigue, ischaemic heart disease
CINNAMON name the key nutrients and uses
1-2 tsp daily
Weak digestion, poor circulation, insulin resistance
nausea
H Pylori
Candida
HOT DRY SWEET
CLOVES name the key nutrients and uses
1/4-1/2 tsp daily
Indigestion
gas
bloating
worms/parasites
natural anaesthetic
anti inflammatory
CORIANDER name the key nutrients and uses
4-6 tsp daily
Gas bloating IBS
chelation of heavy metals
anti parasitic
COOL MOIST
CURCUMIN and FENNEL name the uses
1-2 TSP DAILY
indigestion, gas, bloating, GIT spas IBS
WARM
FENUGREEK name the uses
1-2 TSP
Gastritis
constipation
insulin resistance
low milk production
WARM MOIST
GARLIC name the uses
1-2 cloves daily
high cholesterol
hypertension
athersclerosis
fungal and bacterial infections
Ginger name the uses
1tsp dry 3 tsp fresh
weak digestion
nausea
poor circulation
HORSERADISH name the uses
1-2 tsp daily
poor circulation
worms, sinus
MUSTARD SEED name the uses
poor circulation, weak digestion, sinus, congestion cough
OREGANO
Indigestion, gas, bloating, IBS, parasites,
PARSLEY
gas, bloating IBS fluid retention
artiritis, amenorrhoea
NEUTRAL WARM
PEPPERMINT name the uses
nausea
vomiting
colic
indigestion
IBS
flatulence
asthma
NEUTRAL WARM
ROSEMARY name the uses
weak digestion, liver suport, poor memory, concentration, circulation, depression
SAGE name the uses
tonsillitis, bloating, gastritis, colds, alzheimers
menopausal sweats
hot flushes
WARM DRY
THYME name the uses
sore throat, cough, asthma, weak digestion, gas, bloating, parasites
WARMING PUNGENT
TURMERIC
liver support, high cholesterol, inflammation, low immunity, cancer prevention, alzheimers
BITTER WARM
What are the possible side effects of improper food combining
bloating, flatulence, heartburn, acid refulx, diarrhoea.
Why did Dr Hay develop the Food Combining diet
proteins and starches require different conditions for digestion - if consumed together digestion time is slower and nutrient absorption impaired
What are the three food categories that make up the Hay Diet and what environment do they require
Proteins - require acidic environment and take longer to digest
Starches - require alkaline
Neutral food
What are the two key principles of the Hay Diet
1 Proteins must be eaten separately to starches - concentrated proteins (meat, fish, cheese, eggs) and starches (break, potatoes, rice, pasta, grains)
Separate by 3-4 hours
2 Neutral foods can be eaten with either with protein or starches (vegetables, fats, oils)
CRUCIFEROUS VEG cauliflower, kale, broccoli, cabbage, brussels, rocket. What are the main nutrients and benefits
Rich in Bs C E K Ca Fe K fibre flavonoids I3C and sulphur compounds called GLUCOSINOLATES
What are the key functions of glucosinolates and where can they be found
cruciferous veg e g broccoli, cauliflower, kale, bok choy, winter greens (NOT SPINACH)
anti inflammatory (due to antioxiants
support liver detox and hormone deactivation, eg oestrogen metabolism
cancer prevention
anti viral/bacterial
