L04_Nutrition 2 Flashcards
Superfoods
What are superfoods?
Superfoods contain all or nearly all the vitamins, minerals, and trace minerals the body needs.
Give examples of superfoods.
- Algae
- Sprouts
- Bee pollen
What is a key feature of a true superfood?
A true superfood contains a wide range of nutrients.
How do superfoods influence health?
Superfoods incorporated into a whole food diet support human health and are a highly therapeutic addition to one’s diet.
What are phytonutrients?
Phytonutrients are plant nutrients.
What is the significance of antioxidants in superfoods?
Antioxidants help support healthy aging.
What does the ORAC score measure?
The ORAC score quantifies the total antioxidant capacity of a food.
True or False: Superfoods have superpowers.
False
What is chlorophyll?
Chlorophyll is an organic compound that plants use to trap light for photosynthesis.
What is the central atom in chlorophyll?
Magnesium
List some health benefits of chlorophyll.
- Detoxification
- Antioxidant properties
- Reduces inflammation
- Supports energy production
- Promotes wound healing
- Deodorant properties
What is the ‘Warburg Effect’ in relation to cancer?
The Warburg Effect refers to the tendency of cancer cells to favor glycolysis for energy production, even in the presence of oxygen.
How can chlorophyll affect body acidity?
Chlorophyll is alkalizing and can help counteract excess acidity in the body.
What are the three major groups of macroalgae?
- Red algae
- Brown algae
- Green algae
What is fucoxanthin?
Fucoxanthin is a carotenoid found in edible brown seaweed with powerful antioxidant effects.
How does seaweed support thyroid function?
The high iodine content in seaweed is useful for the production of T3 and T4 hormones.
What effect does seaweed have on blood sugar control?
Seaweed intake promotes better glycaemic control and improves insulin sensitivity.
What are some uses of seaweed in food?
- Soups
- Curries
- Miso soup
- Rice
- Salad
- Sushi
What is the main benefit of microalgae?
Microalgae are particularly high in chlorophyll, iron, and complete protein.
What is phycocyanin?
Phycocyanin is a pigment-binding protein in spirulina that exerts anti-cancer activity.
List some benefits of spirulina.
- Detoxification
- Immune-enhancing
- Anti-inflammatory
- Anti-cancer
- Exercise performance
- Anti-allergic effects
- Anti-hypertensive
- Positive effect on blood lipids
What is a recommended dosage for spirulina?
1–8 g per day (1 tbsp. = 7 g)
What is the primary difference between spirulina and chlorella?
Chlorella has tough cellulose walls and requires pulverizing to increase nutrient availability.
What is Chlorella?
Single-celled green algae with tough cellulose walls requiring pulverising for nutrient availability.
Nutritionally similar to Spirulina but has different physical properties.
What are the main components of Chlorella?
Contains:
* Highest amount of chlorophyll of any known plant
* 60% bioavailable protein
* Essential fatty acids
* Very high in Vitamin D2
* β-carotene
* Vitamins B1, B2, B3, B6, B12
* Magnesium, iron, phosphorus, zinc
* Bioavailable B12 (205-223mcg per 100g)
Safe for people on Thyroxine, unlike seaweed.
What are the benefits of Chlorella?
Benefits include:
* Heavy metal chelation
* Detoxification of radioactive particles
* Anti-diabetic properties
* Support for iron and B12 deficiency
* Cancer treatment support
* Oestrogen metabolism
* Immune support
Can improve glycaemic control and immune function.
What is GLUT4 in relation to Chlorella?
GLUT4 is a cell membrane glucose transporter influenced by Chlorella.
Plays a role in improving glycaemic control.
What is the recommended dosage for Chlorella?
Generally recommended at 2–3 gms/day; doses up to 10 g/day in clinical research.
Caution with GI symptoms at higher intakes.
What is Wheatgrass?
Young grass of the wheat plant, can be eaten whole or juiced.
Cooling energetics and good for detoxification.
What nutrients are abundant in Wheatgrass?
Rich in:
* Vitamins A, C, E, K
* B vitamins
* Iron, calcium, magnesium, selenium
* Amino acids
* Chlorophyll
* Antioxidants (phenolic compounds, flavonoids)
Supports detoxification and immune function.
What are the health benefits associated with Wheatgrass?
Benefits include:
* Antioxidant properties
* Immune support
* Anti-cancer effects
* Alkalising effects
* Blood lipid regulation
* Weight loss support
* Detoxification support
* Digestive support
Useful for chronic disorders.
What is Barley Grass?
Barley grass provides similar nutrients and benefits as wheatgrass.
Shares energetic qualities.
What are the key components of Barley Grass?
Rich in:
* Vitamins A, B1, C, E
* Calcium, potassium, selenium
* Enzymes (superoxide dismutase)
* Antioxidants (flavonoids, polyphenols)
* Chlorophyll
* Amino acids (GABA)
High fibre content.
What are the clinical applications of Barley Grass?
Applications include:
* Antioxidant and anti-inflammatory support
* Cardiovascular support
* Diabetes management
* Gout treatment
* Gastrointestinal function support
* Sleep promotion
* Energy production support
Beneficial for chronic diseases.
What are Sprouts?
Seeds that have germinated and put out shoots, rich in nutrients.
Contains higher levels of vitamins and minerals.
What are the benefits of consuming Sprouts?
Benefits include:
* Supports digestion
* Improves blood glucose control
* High in protein
* Reduced anti-nutrients
Easy nutrient assimilation.
What are the nutritional benefits of Broccoli Sprouts?
Contains:
* Glucosinolates
* Sulforaphane
* Indole-3-carbinol (I3C)
Promotes liver detoxification and estrogen metabolism.
What are the health benefits of Sulforaphane from Broccoli Sprouts?
Benefits include:
* Induces phase II detoxification enzymes
* Anti-inflammatory properties
* Anti-carcinogenic effects
* Cardiovascular disease risk reduction
* Respiratory health improvement
* Helicobacter pylori infection support
Effective in detoxifying environmental toxins.
What type of container is recommended for sprouting seeds?
Clear glass jar with a mesh lid or cloth for airflow.
Sprouting kits are also available.
What is the first step in the seed sprouting process?
Rinse seeds well and soak in filtered water until doubled in size (about eight hours).
Cover seeds with 2-3 times their volume of water.
How often should seeds be drained and rinsed during the sprouting process?
Twice a day for 2-5 days.
Good air circulation is crucial.
What indicates that the sprouts are ready?
Hulls or seed covers float away when rinsing.
This is a sign of readiness.
How long should sprouts be air-dried before storage?
30-60 minutes.
After drying, store in the fridge.
What is bee pollen primarily made from?
Flower pollen collected by honeybees mixed with nectar and enzymes.
It serves as a key food source for the bee colony.
What are the main components of bee pollen?
- Protein (30%)*
- Carbohydrates (up to 50%)*
- Fatty acids*
- Vitamins*
- Minerals*
- Enzymes*
- Phytonutrients*
Includes flavonoids and phenolic acids with antioxidant properties.
What are the antioxidant benefits of bee pollen?
Protects body cells from oxidative stress associated with cancer and atherosclerosis.
High antioxidant profile is key.
What is a recommended daily dosage of bee pollen for hay fever prevention?
1-2 teaspoons daily at least four weeks before the season starts.
No need to take during the season.
What are whole grains composed of?
- Bran*
- Germ*
- Endosperm*
Refined grains lack bran and germ, leading to empty calories.
What nutrients are found in the bran of whole grains?
- Antioxidants*
- B vitamins*
- Fibre*
Bran is nutrient-rich.
What is the role of the germ in whole grains?
Contains B vitamins, vitamin E, protein, antioxidants, minerals, and healthy fats.
It contributes to the nutritional value of grains.
How do whole grains affect metabolic risk factors?
Improve insulin sensitivity, support weight loss, and decrease total and LDL cholesterol.
High fiber content is linked to these benefits.
What is gluten, and in which grains is it found?
A protein found in wheat, rye, and barley.
Composed of gliadin and glutenin.
What condition requires complete avoidance of gluten?
Coeliac disease.
It generates an abnormal immune response in the small intestine.
What are some gluten-free grain alternatives?
- Amaranth*
- Corn*
- Teff*
- Millet*
- Rice*
- Quinoa*
- Buckwheat*
Oats can be contaminated with gluten if processed in the same facility.
What health benefits does garlic provide?
- Antimicrobial properties*
- Supports digestive health*
- Anti-inflammatory effects*
- Cardiovascular health*
- Detoxification and anti-cancer properties*
Contains allicin, which is activated when garlic is crushed.
What is the recommended way to use garlic for its health benefits?
Crush or slice and leave for 10 minutes before cooking.
Add in the final minute of cooking to retain benefits.
What are the main benefits of ginger?
- Supports digestive health*
- Anti-microbial and anti-inflammatory*
- Anti-nausea agent*
- Cardiovascular health*
Fresh ginger is generally preferred for digestive complaints.
What is beetroot rich in?
- Iron*
- Manganese*
- Magnesium*
- Potassium*
- Vitamins C, B6, and folate*
Also contains phytochemicals like betalains.
What effect does beetroot have on exercise performance?
Improves oxygen use and stamina due to inorganic nitrates.
Dietary nitrates peak in blood one to two hours after ingestion.
What is a key component of the ‘Liver Flush’ protocol?
Juice of a whole lemon or lime.
Other ingredients include garlic, apple juice, olive oil, and ginger.
What is the practical use of beetroot juice for hypertension?
One glass per day
Beetroot juice helps lower blood pressure due to its high dietary nitrate content.
How many glasses of beetroot juice are recommended for cancer-related fatigue?
Two to four glasses throughout the day
Beetroot juice may help reduce tumour growth and fatigue in cancer patients.
When should dietary nitrates from beetroot be consumed to improve exercise performance?
One to two hours before exercise
This timing maximizes the benefits of dietary nitrates.
What is the best way to consume beetroot for general wellbeing?
Raw
Cooking beetroot can lead to nutrient loss due to oxidation.
What are the key nutrients found in blueberries?
Vitamin C, K, fibre, ellagitannins, flavonoids, resveratrol, anthocyanins
Wild blueberries have a higher antioxidant profile than regular blueberries.
What are the anti-inflammatory properties of blueberries attributed to?
Polyphenol-rich extracts suppress mediators of acute inflammation
COX-2 is one of the mediators affected.
What is a significant benefit of elderberry?
Immune-boosting
Elderberry is used to prevent autumn and winter illnesses.
What caution should be taken when consuming elderberries?
Do not eat raw due to high alkaloid content
Raw elderberries can be toxic.
What is the primary use of cranberry?
Prevention and treatment of urinary tract infections (UTIs)
Cranberries contain proanthocyanins that prevent bacterial adhesion.
What does cranberry inhibit in relation to Helicobacter pylori?
Bacterial adhesion
This property helps in the treatment of stomach infections.
What are the practical uses of chia seeds?
Add to foods, make chia puddings, sprinkle on cereals
Chia seeds can improve nutritional quality without affecting flavor.
What is the composition of chia seeds?
Omega-3 fatty acids, fibre, calcium, potassium, zinc, protein
Chia seeds swell significantly when added to liquid.
What are the benefits of pomegranate for digestive health?
Inhibits pathogenic bacteria growth, increases beneficial bacteria
Pomegranate can help with inflammatory bowel diseases.
What are the cardiovascular benefits of pomegranate juice?
Reduces systolic and diastolic blood pressure
The hypotensive effects are linked to its antioxidant capacity.
What does maca root primarily enhance?
Fertility and sexual function
Maca increases libido and improves erectile dysfunction.
What is a practical use of maca?
Mix into porridge, smoothies, or juices
The earthy taste of maca can enhance many foods.
What is the recommended intake of chia seeds?
15–30 g per day
This corresponds to about 1–2 tablespoons.
What are the high antioxidant compounds found in chia seeds?
Tocopherols and phenolic compounds
These compounds help reduce oxidative stress.
What should be monitored when consuming pomegranate with blood pressure medications?
Blood pressure levels
Pomegranate may decrease medication requirements.
What is the cooling energetic property of blueberries?
Cooling
This attribute contributes to their health benefits.
What can excessive intake of chia seeds affect?
Absorption of medications
Foods high in mucilage can interfere with how well medications are absorbed.
What type of study does the article by Aune et al. (2016) represent?
Systematic review and dose-response meta-analysis
It examines whole grain consumption and its association with cardiovascular disease, cancer, and mortality.
What potential health benefit is associated with broccoli sprouts according to Bahadoran et al. (2013)?
Management of type 2 diabetes and its complications
Broccoli sprouts may have unique properties beneficial for diabetic patients.
True or False: Garlic has been shown to have a positive effect on cardiovascular disorders.
True
The study by Banerjee & Maulik (2002) discusses garlic’s effects on cardiovascular health.
What is the primary focus of the study by Hoon et al. (2013)?
Effect of nitrate supplementation on exercise performance
This study is a systematic review and meta-analysis.
Fill in the blank: The medical use of _______ has a gap between basic and clinical applications.
[wheatgrass]
Bar-Sela et al. (2015) review this topic.
What is a key finding from the study by Kim et al. (2008) regarding seaweed supplementation?
Effects on blood glucose concentration, lipid profile, and antioxidant enzymes
This research focuses on patients with type 2 diabetes.
What type of nutritional component is Chia seeds classified as according to Knez Hrnčič et al. (2019)?
Phytochemical
The study provides an overview of their profile and applications.
What was the outcome of the study by Pantuck et al. (2006) on pomegranate juice?
Effect on men with rising prostate-specific antigen levels
This was a Phase II clinical trial.
What are the therapeutic applications of bee pollen as discussed by Komosinska-Vassev et al. (2015)?
Chemical composition and therapeutic applications
The study reviews the health benefits of bee pollen.
True or False: The study by Shmuely et al. (2016) focuses on pharmacological treatments for Helicobacter pylori.
False
It discusses non-pharmacological treatments.
What health benefit is linked to Spirulina according to Demelash (2018)?
Improving level of serotonin through tryptophan supplementation
This is particularly relevant for mental health.
List three health benefits of blueberries based on Basu et al. (2010).
- Decrease cardiovascular risk factors
- Benefits for obese individuals
- Positive impact on metabolic syndrome
The research highlights the effects of blueberries on health.
Fill in the blank: Dietary nitrate provides sustained _______ lowering in hypertensive patients.
[blood pressure]
This finding is reported in the study by Kapil et al. (2015).
What type of study was conducted by Gonzales-Arimborgo et al. (2016) regarding maca?
Randomized, double-blind, placebo-controlled study
It assessed the acceptability, safety, and efficacy of maca extracts.
What is the primary focus of the study by Wang et al. (2018) on pomegranate?
Vasculoprotective effects
This research examines the health properties of pomegranate.
What are the major applications of whole garlic and standardized garlic extract according to Morgan (2012)?
Major oral applications
The study provides a phytotherapist’s perspective.
SQ: Out of the superfoods discussed, name ONE that
is a good source of vitamin B12
SQ: Why is it beneficial to include alkalising foods in the diet, and what plant compound discussed is particularly useful for this?
SQ: Outline ONE mechanism by which chlorophyll supports detoxification of carcinogens and toxins.
SQ: Seaweeds provide which nutrients that support thyroid function?
SQ: Give TWO ways that barley grass supports GIT function.
SQ: Describe TWO specific benefits of broccoli sprouts.
SQ: What is the difference between whole and refined grains?
SQ: Name TWO heavy metal chelators discussed
