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).
