Nutrition II - Superfoods - Blueberry, Elderberry and Cranberry

Question 1

Blueberry:
Description

Answer 1

Blueberries grow in clusters on shrubby bushes of varying size

Question 2

Blueberry:
Composition

Answer 2

• Rich in vitamins C and K
• Fibre
• Numerous phytonutrients including ellagitannins, flavanoids, resveratol and anthocyanins
• Note: wild blueberries (which are smaller) have an even higher antioxidant profile than typical blueberries

Question 3

Blueberry: Energetics

Answer 3

Cooling

Question 4

Blueberry:
Benefits and clinical applications

Answer 4

• Anti-inflammatory
• Antioxidant
• Anti-cancer

Question 5

Blueberry:
Anti-inflammatory

Answer 5

Polyphenyl rich extracts from blueberries have been shown to suppress mediators of acute inflammation such as COX-2

Question 6

Blueberries:
Antioxidant

Answer 6

• Blueberry extracts can protect against oxidative stress associated with atherosclerosis and neurodegenerative diseases.
• Blueberries can also support collagen e.g. in vessels

Question 7

Blueberry:
Anti-cancer

Answer 7

The anti-oxidant rich, immune–boosting composition of blueberries makes them capable of exerting tumour-suppressive and anti-proliferative properties

Question 8

Elderberry:
Description

Answer 8

Hang in clusters from ‘elder’ trees

Question 9

Elderberry:
Composition

Answer 9

• High in vitamins C
• High in anthocyanins
• High quercetin content

Question 10

Elderberry:
Energetics

Answer 10

Cooling (and bitter)

Question 11

Elderberry:
Benefits and Properties

Answer 11

• Immune boosting
• Diaphoretic

Question 12

Elderberry:
Immune boosting

Answer 12

• Elderberries have anti-viral properties
• Use to prevent autumn and winter illnesses (use 2 tsp/day of elderberry syrup during this time or 1000 mg dry in supplements)

Question 13

Elderberry: Diaphoretic

Answer 13

Promotes sweating – support fevers

Question 14

Elderberry: Caution

Answer 14

Do not eaten raw due to the high alkaloid content

Question 15

Cranbury:
Description

Answer 15

AKA Vaccinium macrocarpon
The berry of the evergreen shrub which is traditionally used for urinary antiseptic properties.

Question 16

Cranberry:
Composition

Answer 16

A very rich source of proanthocyanins (contributing to the colour)
Vitamins C
Flavonoids such as quercetin
Manganese, copper, vitamins E, K, B5 and B6

Question 17

Cranberry:
Energetics

Answer 17

Cooling, sweet, nutritive

Question 18

Cranberry:
Benefits and properties

Answer 18

• Urinary antiseptic
• Treatment of Helicobacter pylori
• Cardiovascular health

Question 19

Cranbury:
Urinary antiseptic

Answer 19

• Cranbury is used in the prevention and treatment of urinary tract infections (UTIs) including cystitis.
• The bacteria are associated with UTIs (Escherichia coli) often contain fimbriae, which enables their epithelial attachment. Cranbury impedes this attachment

Question 20

Cranberry: Treatment of Helicobacter pylori

Answer 20

It’s anti-adhesive properties are also beneficial in the stomach with H. pylori

Question 21

Cranberry:
Cardiovascular health

Answer 21

Can reduce blood pressure and oxidative stress with its high antioxidant profile (e.g. Anthocyanins)

Fimbriae = hair-like projections on the surface of some bacteria

Question 22

Cranbury:
Practical use / dosage

Answer 22

• The general health eat fresh berries (ideally organic). Can be added to smoothies and juices. For specific health outcomes fresh cranberry juice or concentrated cranberry extract can be used.
• Juice – 300 - 500 mL/ daily (divide into two doses);
• Capsules / dried powder 250 - 500 mg daily
• Note: many commercial juices are high in added sugar and should be avoided; these can often worsen UTIs

Question 23

Cranbury:
Caution

Answer 23

Avoid using Cranbury above the recommended therapeutic doses if suffering from kidney stones (oxalates) and potentially on warfarin - blood thinner (not well founded)