Foundations of Nutrition: Seeds and Quinoa Flashcards

1
Q

Seeds

A
  • Pumpkin
  • Sesame
  • Chia
  • Flaxseed (Linseed)
  • Hemp
  • Sunflower
    Benefits:
  • Highly nutritious – a rich source of protein, healthy bats 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 it 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 sooth irritated mucosal membranes
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2
Q

Pumpkin

A
  • Vitamin A
  • Vitamin B1, B2, B3, B5 B6
  • Folate
  • Vitamin C
  • Vitamin E
  • Copper
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Potassium
  • Selenium
  • Zinc
  • Beta-carotene
  • Lutein
    Uses:
  • Antiparasitic (due to an amino acid in the seeds – cucurbitacin)
  • Nervous system (B vitamins)
  • Cardiovascular and immune health (antioxidants)
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3
Q

Chia

A
  • Vitamin A
  • Vitamin B1, B2, B3
  • Folate
  • Vitamin C
  • Vitamin 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)
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4
Q

Flaxseed

A
  • Vitamin A
  • Vitamin B1, B2, B3, B5 B6
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Calcium
  • Copper
  • Iron
  • Magnesium
  • Manganese
  • Potassium
  • Zinc
  • Mucilage
  • Lignans (phytoestrogens)
  • 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)
    N.B: Ensure the seeds are freshly ground, as they oxidise quickly
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5
Q

Seed Cycling

A

To regulate oestrogen levels in the first half of the cycle (Follicular phase), consume:
1. 1 tbsp flaxseeds daily and 1 tbsp pumpkin seeds daily
In the second half of the menstrual cycle (luteal phase), consume:
2. 1 tbsp sesame and 1 tbsp sunflower seeds to boost progesterone levels

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6
Q

Quinoa

A
  • Vitamin A
  • Vitamin B1, B2, B3
  • Folate
  • Vitamin E
  • Vitamin 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 stabilizing blood glucose levels)
* Antihypertensive (good levels of magnesium and potassium), reducing the symptoms of PMS (aided by the high B vitamin and magnesium content)

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