Lesson 8 - Superfoods Flashcards
Photochemicals (phytonutrients)
A large group of plant derived compounds that provide health benefits and disease protection. Obtained through a whole foods diet
Allicin
A sulphur compound found in garlic, produced when garlic is chopped or crushed. Immune enhancing Cancer fighting Anti thrombotic Anti inflammatory Decrease blood pressure
Laurie acid
A medium chain fatty acid mainly found in coconuts and palm oil. It helps kill pathogens and increases HDL. Treats viral infections, yeast infections, cold sores, Herpes, acne.
Coconut oil contains 50%lauric acid
Curcumin
Active ingredient in turmeric. Anti inflammatory Antioxidant Lowers heart disease Slows development of cancer cells Fights degenerative processes in brain
Insole-3-carbinol (I3C)
Compound found in high concentrations in brassica family.
Antioxidant
Detoxifying
Protection against cancer, especially estrogen enhanced cancers
Resveratrol
A polyphenol with antioxidant properties found in red wine, chocolate, and mainly red and purple berries.
Slows production of cancer cells
The reason red wide is touted to prevent blood clots, reduce LDL cholesterol, and help prevent damage to blood vessels
Beta Glucan
A type of fibre found in the cell walls of cereal grains, mushrooms, yeast, seaweed, and algae. Barley and oats have the highest content. Improve blood glucose level Improve cholesterol Improve insulin resistance Reducing obesity risk Boosting immune system to ward of cancer
Flavonoids
Are polyphenolic compounds found in foods such as berries, apples, grapes, soy, black tea, onion, and dark chocolate.
Antioxidant
Anti inflammatory
Reduced risk of cancer, and neurodegenerative and cardiovascular risk
Salvestrols
Natural cancer fighting compounds found in the diet which are converted by a specific enzyme inside diseased cells into compounds that can destroy diseased cells
Grapes, strawberries, oranges, cacao
Carotenoids
Plant pigments responsible for bright red, yellow, and orange hues. Antioxidant and cancer fighting properties. Three main types: Lutein and zeaxanthin Lycopene Beta carotene
Lutein and zeaxanthin
A carotenoid Associated with eye health and protective properties against age related macular degeneration.
Found in kale, spinach, paprika, turnip greens, summer squash, pumpkin, avocado, yellow fleshed fruits
Lycopene
A carotenoid that is the bright red pigment responsible for tomatoes, watermelon, red cabbage, red bell peppers, papaya, carrots
Antioxidant
Reduced prostate and lung cancer risk
Beta carotene
A carotenoid that is a precursor to vitamin A and what gives orange foods their colour
Antioxidant
Healthy skin and eyes
Found in cantaloupe, papaya, carrots, mangoes, sweet potatoes, spinach, kale, pumpkin
Isoflavones
Plant based compounds also known as phytoestrogens. Soy most common source. May help hormonal balance in pre menopausal and menopausal women acting as a natural alternative to estrogen replacement therapy.
Can have unwanted effects on individuals
Lignans
Plant compounds known as polyphenols that provide anti estrogen effects. May help lower heart disease risk and hormone associated cancers.
Flaxseeds are richest source, but also found in sesame seeds, pumpkin seeds, poppy seeds, berries, vegetables, and whole grains
