Nutrition for Cellular Support Flashcards
What are antioxidants essential for
Antioxidants protect cells from oxidative damage caused by free radicals which can lead to aging, cancer, and chronic diseases
What are key antioxidants
Vitamin C, E, beta-carotene, and selenium which neutralize free radicals and support cellular repair and longevity
What are foods rich in antioxidants
Berries, nuts, seeds, leafy greens, and citrus fruits
What are micronutrients essential for
Cellular function, metabolism, and growth
What are key micronutrients
B Vitamins for energy production, DNA repair; Vitamin D for immune function & cell differentiation, Vit. A for cell membrane health, Mag for energy prod, enzymatic processes, Zinc for DNA synthesis, immune support, and Iodine for thyroid hormone production
What are cell membranes essential for
Cell membranes are crucial for cellular health, regulating nutrient transport, energy production, communication, and protection. Impaired membranes can lead to dysfunction, damage, and disease
What factors affect cell membrane health
Oxidative stress, poor diet, environmental toxins, and aging; Specifically, imbalances in omega-3, omega-6 fatty acids, trans fats, and inflammatory diets weaken membrane fluidity
How to support cell membrane health
Balanced omega-3s and omega-6s, healthy cholesterol levels, adequate proteins and amino acids, B vitamins, saturated & monounsaturated fats, and minerals like zinc & magnesium
What are amino acids essential for
Proteins & amino acids are essential for cellular repair, providing building blocks for tissue regeneration, enzyme function, and maintaining cell structure
Types of amino acids
Glutamine, Arginine, Glycine & Proline, Cysteine, Leucine
What is the amino acid, glutamine, essential for
Glutamine supports gastro health, wound healing, and immune function
What is the amino acid, arginine, essential for
Arginine enhances collagen production, wound healing and blood flow
What is are the amino acids, glycine & proline, essential for
Collagen synthesis and tissue repair
What is the amino acid, cysteine, essential for
Produces glutathione for antioxidant protection and aids DNA repair
What is the amino acid, leucine, essential for
Supports stem cell differentiation for tissue restoration
What are membrane proteins essential for
Cell integrity, signaling, nutrient transport, and initiating repair processes
What affects mitochondrial support
Damage and nutrient deficiencies can impair mitochondrial function which increases disease risk
What are key nutrients for mitochondrial support
CoQ10 for antioxidant and support for the electron transport chain; L-carnitine which transports fatty acids for energy production; alpha-lipoic acid which regenerates antioxidants and detoxifies byproducts; B vitamins which are co-factors for energy production enzymes; magnesium which is essential for ATP synthesis
What does an anti-inflammatory diet do
Reduces cellular damage by minimizing pro-inflammatory foods (refined sugars, processed, trans fats) and focusing on anti-inflammatory foods like fish, nuts, leafy greens, seeds, and colorful veggies
How do omega-3 fatty acids and phytonutrients help with anti-inflammation
They neutralize inflammation and oxidative stress which supports cellular repair, reduces chronic inflammation, and is good for long-term health
What is nutrient absorption critical for
Nutrient absorption is critical for cellular function, relying on a healthy digestive system. The small intestine’s villi and microvilli absorb essential nutrients like amino acids, fatty acids, and vitamins
Things that help microbiome health
Prebiotics, probiotics, polyphenols, and omega-3s support nutrient synthesis, immune function, and reduce inflammation
What helps colon health
Fiber, magnesium, butyrate, L-glutamine, and water promote bowel movements and reduce toxin buildup
What helps stomach acid production
Adequate acid is crucial for nutrient absorption and pathogen defense. Support stomach acid production with betaine HCI, zinc, B vitamins, apple cider vinegar, and sea salt
