Nutrition Flashcards
Components of Mediterranean diet
1- minimally processed and seasonally fresh foods
2- Fresh fruit as a dessert
3- Olive oil as dietary fat
4- diary fish and poultry in small to moderate quantities
5- less than 5 eggs
6- red meat in low frequency
7- wine in moderation (1-2 vs glasses per day for men and 1 for women
Med diet on cv health
Reduced incidence of strokes, MI and vascular death
Reduction in endothelial damage
Inverse association with lipid BP inflammation
Shai study for the Mediterranean diet on blood levels
decreased fasting blood glucose in diabetics Lipid Markers(HDL ratios/increased triglycerides)
What is a whole grain?
Contains the whole grain (Bran, Endosperm and Germ)
Role of fibre
Soluble - Binds to and excretes fat
Insoluble - Speeds up transit times
Sources of soluble Fibre
Pulses
Oats, Barley and Rye
Bananas pears apples and berries
Broccoli, sweet potatoes and root veg
Sources of insoluble Fibre
Whole grains
nuts and Seeds, flaxseed
Avocados and green leafy veg
wheat and corn bran
Fibre and health
- Liver uses cholesterol to make bile
- The gallbladder stores bile
- In the intestine, bile aids digestion and binds to fibre
- Fibre and Bile excreted in faeces
Anti-Oxidant function
They donate electrons to the FR
Glutathione, Vitamin E, Vitamin C may protect against free oxygen radicals and lipid peroxidation
Lycopene
Works against cancers of the prostate, lung and stomach.
Found in Tomatoes, Pink Grapefruit, Watermelon & Guava
Cruciferous Veg on Cancer
Broccoli, cauliflower, cabbage, brussel sprouts -
Vit C,E & K
Lung and breast cancer
Monounsaturated fatty acids
Omega 9
Oleic Acid
Olive Oil
Polyunsaturated Fatty Acids
Omega 3
Omega 6
Omega 3
EPA , DHA, alpha linoleic acid
Oily Fish and Flax
Omega 6
Linoleic Acid - Nuts Oils (expect Flax)
Role of Omega 3 PUFAs
- Reduced inflammation
- AntiHypertensive
- Hypotriglyceridemic
- Increased Insulin Sensitivity
Best sources of EPA and DHA Omega 3 PUFA’s
Salmon Mackerel Herring Sardines Fresh Tuna
EPA Benefits
Precursor –> Can make prostagladdins
- Lowers tendency to blood clotting
- Lowers inflammation
DHA Benefits
Essential for both visual and Brain function
- 50% of all brain fatty acids is DHA
Olive oil is what type of fat and why have it?
Monounsaturated Fatty Acid - Oleic acid and is high in anti oxidants
Reduced inflammation
Protect LDL particles from oxidative damage and maintain endothelial function
Omega 6:3 ratio in western diet vs ideal
16:1 vs 4:1
Alcohol Guidelines
Less than 14 units per week
spread throughout the week
at least 2 alcohol free days
Units in different drinks
1 bottle of beer = 1.6
1 pint beer = 2.3
1 25ml spirit = 1
1 medium glass of wine (175ml) = 2.3
Causes of anaemia
- iron deficiency
- Vitamin b12/ Folic Acid Deficiency
- sickle cell anaemia
