Foundations of Nutrition: Natural food sources-plants Flashcards
Natural food sources: Plants
- Vegetables
- Fruit
- Culinary herbs and spices
- Grains
- Seeds
- Sprouts
- Nuts
- Legumes
Avoid
Avoid:
* Process and package foods
* Ready meals
* Junk foods
* Sweets
* Juices
* Fizzy drinks
Plant-based foods
- Organic farming methods yield a higher amount of phytonutrients versus non-organic
- grains, 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
Benefits of plant-based foods:
* Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants
* Support 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
* 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, if organic
SCFAs = short chain fatty acids
Key definitions:
Beta-carotene
An orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation the body
Key definitions:
Flavonoids
A diverse group of phytonutrients (Plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours
Key definitions:
Lutein
Lutein Is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables
Key definitions:
Quercetin
A plant pigment (flavonoid) found mostly in red colour fruit and vegetables. It has anti-inflammatory and antihistamine properties
Key definitions:
Indole-3-carbinol
Indole-3-carbinol Is found in cruciferous vegetables (e.g. broccoli, Cauliflower, etc.) and helps support healthy oestrogen metabolism
Key definitions:
Glucosinolates
Sulphur-containing compounds found in cruciferous vegetables
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Lycopene
A pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties
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Anthocyanins
A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g. blueberry, cherry, red grapes)
Key definitions:
Mucilage
A thick polysaccharides substance extracted from a plant
