Foundations of nutrition Flashcards
What is food composed of?
Micronutrients: vitamins, minerals, trace minerals
Macro nutrients: proteins, carbohydrates, fats
Other: Fibre, chemicals, probiotics, prebiotics, enzymes and water
What are the four main things that a naturopathic nutritionist focuses on?
Firstly we recognise that every person is an individual and requires a personalised approach. And then…
- Using whole and organic food as medicine
- The importance of detoxification and cleansing
- Looking at the constitution of a patient
- Focusing on the cause of the disease not just treating the symptoms
What is the impact of junk food on the functioning of the body ?
It is likened to a cellular poison, detrimental to health and wellbeing and toxicto the cell itself.
- Hinders the electrical flow and tus communication between cells.
- Doesn’t nourish cells or tissues and yet it requires nutrients to be processsed and eliminated so it further depletes the body of essential nutrients.
- Destroys cells and impairs body functions.
- Reduces life expectancy and performance (athletic, cognitive, sexual).
- Absorbs energy from the body.
- Accelerates ageing - we are not able to turn over cells in the same way, inflammation gets out of the hand because the body can’t keep it down
- Addictive - leads to overeating because chemicals stimulate taste receptors
- Leads to malnutrition - no vits, mierals or phytonutrients. Overfed but undernourished
- Disease, early death
What are the diseases junk food is associated with ?
- 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 and thus strokes, angina, etc.
- Neurological diseases — migraines, Parkinson’s, Alzheimer’s.
- Contribution to cancer pathogenesis (carcinogenicity).
What are the benefits of grass fed organic meat over grain fed meat?
Grain-fed
- High omega-6 (pro-inflammatory) to omega-3 (anti-inflammatory) ratio of 20:1.
- High in the inflammatory fatty acid, arachidonic acid.
- Non-organic may contain chemicals and xenoestrogens.
Grass-fed and wild meat
- Ratio of omega-6 to 3 of 2:1. It is 10 times less inflammatory.
- Higher conjugated linoleic acid (CLA), which regulates heart health, body weight, and blood-sugar levels.
- Organic: Higher vitamin, mineral and amino acid profile (incl. beta-carotene and vitamin E).
- Higher animal welfare standards. Non-organic = may contain chemicals and xenoestrogens.
What are the pros and cons of red meat?
Pros:
- A complete protein containing all 9 essential amino acids in one sitting
- polyunsaturated fats
- rich in iron, zinc, B vitamins, phosphorus, selenium.
Cons:
- High cholesterol and saturated fats
- no fibre.
- Dense and therefore requires more energy to be digested. Places a burden on the digestive system and stresses the kidneys.
- Pro-inflammatory
- Acid-forming
What are the pros and cons of poultry?
Pros:
- Complete protein that ios easier to digest than red meat
- Vitamin B1, 2, 3, 5, 6, 12, (but also less B12 than red meat).
- Vitamin E
- Zinc, iron, magnesium.
- Less saturated fat
Cons:
- Food poisoning risk (esp. campylobacter and salmonella)
- Often intensively farmed, poor welfare standards.
Always opt for organic, pasture-reared, heritage breeds or, best of all, wild poultry products.
What are the pros and cons of eggs?
Assuming organic and free range…
Pros:
- A complete protein
- Rich sources of selenium, vitamin A, vitaminD, B6, B12, zinc, iron and copper.
Therefore good for
– Brain health (essential nutrients 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).
Cons:
- Eggs are high in arachidonic acid and so can be pro-inflammatory
- 3 eggs every 3 days rather than every day
What are the pros and cons of fish?
Pros:
- Complete protein, omega-3, vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium.
- Oily fish (‘SMASH’) — sardines, mackerel, anchovies, salmon, herring are high in omega-3, vitamin D and lower in mercury due to their small size. Sardines are highest in omega-3
Cons:
- 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
- Farmed fish is pretty toxic with dyes. toxic chemicals, lower omega 3, disease, vaccinations.
What are the pros and cons of crustaceans?
Pros:
Complete protein
- omega-3
- vitamin B 12,
- zinc (especially oysters), iron, magnesium
Cons:
High cholesterol
Food poisoning common
Intensive farming
Waist feeders that accumulate toxins, including mercury
What are the energetics of animal foods
Can plant based foods meet all of our protein needs?
Yes but unlike meat you cannot find all the essential amino acids in one place and therefore need to combine plant based proteins such as beans, grains, nuts and seeds.
What are the 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.
- Positive impact on cognitive functions and neurological health because they are anti-inflammatory.
- Reduced risk of heart disease, cancer and obesity.
- Ethical and environmentally friendly, if organic.
Whats to love about root vegetables?
- Power house: Plant ‘store-rooms’ with high levels of antioxidants, vitamins A, B, C, iron and other minerals. The skin often contains the most nutrients.
- Sources of energy, most have similar carbohydrate levels to grains so a good food if you have allergies to grains
- Energetically…
- warming due to the energy they supply
- Nourishing, sweet and easy to digest for people who are energetically cold, tired, depleted.
Nutrients and uses of 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 and therefore anti-hypertensive).
Nutrients and uses of sweet potatoes
Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, high in beta-carotene
Uses:
* Blood-sugar regulation (high fibre content)
* Vision (vitamin A)
* skin integrity and immunity (vitamin A)
* brain health (antioxidants enhance cognitive function).
Nutrients and uses of carrots
Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
Uses:
* Vision (Vitamin A)
* Male and female reproductive health (Vitamin A)
* Immune cell regulation (Vitamin A)
* Skin and mucus barriers (vitamin A)
* cardiovascular health (antioxidants).
Nutrients and uses of 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).
Nutrients and uses of 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
* blood pressure reduction.
Nutrients and uses of 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).
Whats to love about cruciferous vegetables?
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).
Nutrients and uses of Cauliflower
Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates.
Uses:
* Cancer prevention (DNA protective - * hormone deactivation, can induce apoptosis and inhibit angiogenesis
* Respiratory health (consider the ‘lung shape’)
* Liver detoxification support.
Nutrients and uses of 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 -DNA protective, hormone
deactivation, can induce apoptosis and inhibit angiogenesis
Nutrients and use of cabbage
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha and beta-carotene, lutein. Red cabbage — anthocyanins.
Uses:
* Immune-boosting (high in vitamin C)
* Arthritis (vitamin C leads to collagen synthesis in cartilage, anti-inflammatory)
* Bone health (vitamin K to deposit calcium in bones)
* Digestive health (high fibre),
* Supporting gut integrity (glutamine content)
* Cancer prevention (antioxidants).
What are the benefits of 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. Start low at 100 ml.
What is the best way to prepare Cruciferous vegetables and why?
Best eaten raw or lightly steamed to retain glucosinolates which is the suphur containing chemical that plays a role in the plants defence system and has health benefits for us.
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.
Steaming creates insignificant losses.
Why would someone diagnosed wiht hypothyrpoidism be told to reduce cruciferous veggies?
Glucosinolates and other brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine.
However, brassicas don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine.
Whats to love about dark leafy greens?
Kale, spinach, bok choy, winter greens, chard.
- Highest percentage of minerals per calorie.
- High in magnesium abundant chlorophyll which is 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
Think of chlorophyl like the blood of the plant. In humans iron is at the core of blood and in plants Magnesium (abundant in chlorophyl) is at the core.
Nutrients and use of Kale
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3 gms 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.)
Nutrients and use of Spinach
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3 gms in 1 cup), glucosinolates, flavonoids (e.g., quercetin).
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 (nourishes the heart, regulates LDLs, high antioxidant content.)
Whats to like about salad greens?
Lettuce, rocket, watercress, chicory, endive, cress, dandelion.
Benefits:
Vitamin C, K, carotenoids, folate, minerals, fibre.
Chlorophyll — calming, alkalising, blood building, anti-cancer, gut healing, cleansing.
Energetics: cool; bitter taste stimulates digestive juice secretion
Nutrients and use of 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).
Nutrients and use of watercress
Watercress: A, B1, B2, B3, B5, B6, folate, C, E, K, calcium,
iron, manganese, glucosinolates, alpha and beta-carotene, lutein.
Uses:
* Supports digestion (bitter)
* Cancer prevention (antioxidants)
* Bone health (calcium, vitamin K)
* Immunity (vitamin C, antioxidant).
Which of these herbs
 turmeric/sage/cinnamon/parsley
is best indicated for the following conditions:
Tonsillitis,
Indigestion
Bloating
Gastritis
Cold
Alzheimer’s
Menopausal sweats
Hot flush
Sage
Nutrients and use of 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 **
* Blood glucose regulation (fibre).
A client is complaining of excessive gas and bloating. Which of the following fherbs has carminative properties that might be beneficial for this purpose?
Parsley,
Fennel
Clothes,
Oregano
Thyme
Coriander
All of them!
Which vegetable has enough vitamin A to meet RNI?
Sweet potato
Which has more vitamin C a red pepper or an orange?
Red pepper
Select the correct word to complete the sentence
From the fruits perfectly balanced…
Heat/cool/yin
Damp/sour/dryness
Heat
Dryness
What is the compound found in celery? That is thought to be responsible for its cholesterol lowering an anti-hypertensive properties?
What priperty in celery is considered to be responsible for reducing joint inflammation?
Butylphtalide
Vitamin C and flavonoids
Smash is an acronym for which healthier fish options
Sardines,
Mackerel
Anchovies
Salmon
Herring
What are the different parts of the cruciferous vegetables that we eat and give an example of each?
Roots: Swede turnip, horseradish
Stems: Kholrabi and radish
Leaves: cabbage, kale, Brussels sprouts
Flowers: cauliflower, broccoli, romesco
Seeds: mustard see, rape seed
What herbs would you recommend to support breastmilk production?
Fennel and fenugreek
Which seed is known for its anti-parasitic qualities?
Pumpkin
What are anthocyanins?
A type of flavonoid with Antioxidant properties which gives red, purple and blue plants there Rich colouring
E.g. blueberries, cherries, red grapes, aubergine, purple sprouting broccoli
In what type of vegetable would you find indole three carbonic
Cruciferous Vegetables
They help with detoxification and liver function
What type of nut would you recommend to boost selenium levels?
Brazil nut
