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Nutrition Year 1 > Phytonutrients > Flashcards

Phytonutrients Flashcards

1
Q

What are phytonutrients ? What impact phytonutrient production

A

Chemical compounds that are produced by plants which are beneficial to human health and help prevent disease:
- Give food taste, fragrance, characteristics and colour
- Promotes health and fight disease
- Found in fruits, vegetables, tea, nuts, grain, beans, herbs, spices - we need rotation
- People who do not consume phytonutrients are more prone to diseases and infections

Plant interaction with the environment is important for the production of phytonutrients => organic plants have higher phytonutrients levels => different chemotype can occur within one variety of plant (=different secondary metabolite depending on how the plant is grown)

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2
Q

Where do phytonutrients come from?

A

The plant produce these compounds depending on where the plant has been grown
Plant compounds can be divided into primary or secondary metabolites

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3
Q

what is the difference between primary and secondary metabolites

A

Primary metabolites - survival
- are a normal part of the daily function of the plant
- are necessary for the plant survival
- carbohydrates, proteins, lipids, enzymes and chlorophyll

Secondary metabolites - adaptive response
- depend on how much stress and what environment the plant is under
- are synthesised by plant in reaction to its environment
- Evolve to facilitate the survival of the plant and to protect the plant from predators and infections
- A nettle (diuretic) grown in a urban environment will have more secondary metabolite than a nettle grown in a lab

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4
Q

what is the role of secondary metabolites in plants?

A
  • protection against herbivores, plant pathogens and other plants
  • protection against physical stressors such as UV lights
  • signals for communication to attract pollinators
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5
Q

What is the role of secondary metabolites in human body?

A
  • All plant produce secondary metabolites
  • Function as antioxidants (quercetin in red onions)
  • Regulate the cell cycle - apoptosis
  • Increase detoxification of carcinogenic and other toxic compounds
  • Reduce DNA damage (lycopene in tomatoes)
  • Mimic or interact with hormones and other body chemistry (lignans in Flaxseeds can support oestrogen levels the low)
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6
Q

What affect the difference in phytonutrients in plant?

A
  • Chemotype of plant = a chemically distinct entity of a plant with differences in the composition of secondary metabolites
  • Soil and water conditions
  • Fungi
  • Insects friends and foes
  • Climate
  • Seasonal cycle
  • Variability of plant part
  • Bacteria, virus and pathogens
  • Humans and other animals
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7
Q

Which phytonutrients are not helpful to the human body?

A

Many alkaloid class of phytonutrients form the base of pharmaceutical drugs:
- Morphine from poppy
- Vinblastine = chemotherapy drug form african violets
- Digoxin = heart rate drug from foxglove

Less harmful examples of phytonutrients found in food
- Solanine and Chaconine - from the nightshade family (potato, aubergine, tomatoes, peppers)
- Caffeine
- Phytates (found in beans, grains and legumes) may prevent the absorption of minerals (zinc, iron, calcium) => only manifests in large quantity

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8
Q

Phytonutrients are classified according to different chemical compounds and their properties, which is the largest family of phytonutrients?

A

Phenols and Polyphenols include:

FLAVANOIDS
- Quercetin (allergies and immune reaction)
- Naringenin (grapefruits)
- Catechins and epicatechins (cocoa, green tea)
- Anthocyanin (red grapes, blueberries, blackberries)
- Isoflavones (soybeans = mimic oestrogen hormone)
- Phenolic acid (thyme, sage)
- Lignans (flaxseeds)
- Stilbenes = Resveratrol (grapes)

TERPENES
- Carotenoids: Lutein, beta and alpha carotene, lycopene

TANNINS
- Proanthycyanins (grapes skin, cranberries, blueberries, cocoa)

PHYTOSTEROLS (lipids)
- Tocopherols (vit E)
- Omega 3, 6 & 9

SULPHUR COMPOUNDS
- Inodole-3-Carbinol I3C (brassica vegetables)
- DIM (cruciferous vegetables)
- Allicin (garlic - antimicrobial)
- Isothiocyanate ITCs (cruciferous vegetables, horseradish, mustard)

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9
Q

What phytonutrients are in food (name, colour, food and benefits)

A

Flavanoids => blue, purple, black = blueberries, blackberries, red cabbage, aubergine, black olives
Benefits = antioxidant to fight free radicals, support heart health, circulation and vision, anti-ageing, good for active clients in polluted environment

Chlorophyll => Green = kale, spinach, broccoli, Brussels sprout, parsley, lettuce, watercress, avocado, cucumber
Benefits = support liver detox, binds with toxins in the gut preventing absorption

Terpene - Lycopene => pink, red = tomatoes, guava, watermelon
Benefits = reduce inflammation, high in vitamin C, support the prostate, important for immune system response

Terpene - Carotenoids => orange, yellow = carrot, squash, potato, oranges, papaya, corn, melon, pepper, pumpkin
Benefits = Improve immune system, vision, joint health.

Sulphur compounds = white, brown = garlic, onions, ginger, white cabbage, mushrooms, parsnip
Benefits = Support heart, circulation and liver detox. Antimicrobial

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10
Q

FLAVANOIDS = CATECHINS and EPICATECHINS
What is the main property of catechins and epicatechins?
Food sources?
What type of patients for?

A

Flavanoids with strong antioxidant properties, help protect cell from damages caused by free radicals, keep inflammation down

Food sources: green tea, oolong tea and black tea, Cocoa, black grapes, berries, apples, pears, plums, vinegar

=> patients with prolonged inflammation where the body cannot downregulate the inflammatory response

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11
Q

Catechins and Epicatechins functions x4

A
  1. anti-inflammatory
    strong antioxidant action - inhibit COX 1 and 5-lipoxygenase inflammatory cascade
    reduce anti histamine response by inhibiting histidine decarboxylase enzyme (responsible from creating histamine from histidine)
    => asthma, eczema, Hay fever
  2. Neurological health
    inhibits monoamine oxidase (enzyme that breaks down dopamine, noradrenaline and serotonin)
    => parkinson’s, depression
  3. CVD
    Improve CV health by acting as an antioxidant, lower BP and LDL cholesterol, increase NO production, reduce insulin resistance
    640ml purple grape juice or 4-5 cup black tea/green tea improve vasodilatation
  4. Joint health
    Green tea polyphenols lessen joint degeneration in OA and RA
    Protects cartilage by inhibiting proteoglycan and collagen breakdown
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12
Q

What are Quercetin (flavonoid) main characteristics?

A

Quercetin is the most abundant flavonoid => fast excretion rate so need to be consumed regularly
Therapeutic dose = 150-1500mg/day

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13
Q

Quercetin main food sources

A

Red onions, apples, grapes, asparagus, tomatoes, kale, capers, brassica vegetables, blueberries => include 2 everyday

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14
Q

Quercetin 4 main functions

A
  1. Cardiovascular health
    - Powerful antioxidant to the vascular endothelium and inhibit LDL oxidation
    - Vasodilatory effects via NO release, ACE inhibiting properties
    - Supports athletic performance by increasing blood circulation => make CV system more efficient
    TU = CVD, hypertension, hyperlipidaemia, exercice performance
  2. anti-cancer = anti tumour function
    - Induce apoptosis
    - inhibit blood vessel growth (angiogenesis pathway)
    - anti metastatic properties
    Reduce skin damage in radiotherapy + increase chemo effect
  3. immune system
    - Anti inflammatory inhibit LOX and COX down regular NF-kB
    - Anti histamine release from mast cells
    - Reduce inflammation in the brain
    TU => Hay fever, asthma, histamine reaction, asthma, prostatitis, IBD, Arthritis
  4. Inhibit Xanthin Oxidase = converts purins into uric acid and reduce inflammation in GOUT
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15
Q

Quercetin 4 main TU

A
  • CVD
  • Hypertension
  • Exercice performance
  • Hey fever
  • Histamine reactions
  • Asthma
  • IBD
  • Gout
  • Cancer
  • RA and OA
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16
Q

How well is quercetin absorbed?

A

Only a small proportion of quercetin is absorbed into the blood => onion and shallots are absorbed easier
Quercetin is hydrophobic and best absorbed with FAT or apple pectin

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17
Q

Naringin (flavanoids) main action, food sources and caution

A

Naringin est metabolised to naringenin in the gut by intestinal bacteria

Food sources = citrus fruits (grapefruit) + cooked tomatoes paste

Caution = grapefruit is contraindicated with numerous medications because inhibit CYP3A4 (the liver pathway for drugs) and results in higher circulating levels of drugs

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18
Q

Naringin 3x functions

A
  1. CV health => anti oxidant and LDL lowering, inhibit atherosclerosis progression
  2. Anti cancer => reduce angiogenesis (prostate cancer)
  3. Diabetes = inhibit aldose reductase an enzyme associated with diabetic complication (inflammation). Reduce diabetic retinopathy and neuropathy
19
Q

Naringin TU?

A
  • Atherosclerosis
  • Cancer prevention
  • Reduce acceleration and complication of diabetes => grapefruit in the am
20
Q

what are isoflavonoids food sources?

A

Soy
Other legumes (lentils, peas, chickpeas, peanuts)
Alfalfa sprouts
Red clover
Brussel sprouts

21
Q

What is important about isoflavonoids metabolism?

A

In soybeans, isoflavonoids are bound to a sugar molecule that need to be split to make them active.
=> digestion or fermentation allow this process
BUT => the conversion depends on people gut flora and the production of EQUOL. To help the process eat isoflavonoids from a young age, being vegetarian, regularly consuming seaweeds, drinking green tea => increase EQUOL production

22
Q

ISOFLAVONOIDS therapeutic uses x3

A
  1. Oestrogenic activity = isoflavonoids bind to oestrogen receptors mimicking the effect of oestrogen in some tissues and blocking the effect of oestrogen in others => we want to make sure the route for CLEARING OESTROGEN IS GOOD (fibres, liver detox II) => help maintain bone density in menopause and reduce risks of breast cancers
    Selective oestrogen modulator
  2. CVD => antioxidant and LDL lowering.
  3. Osteoporosis = Increase bone mineral density or slow BMD loss => oestrogen effect in bones (good for menopause)
23
Q

5 recommendation to a client to support bone mineral density?

A
  1. Include isoflavonoids in the diet = soy, pulses, alfalfa sprouts, Brussel sprouts
  2. Weight bearing exercices
  3. Sun exposure daily and food rich in vitamin D (increase calcium absorption) and K (prevent loss of calcium from bones)
  4. Increase green leafy vegetables consumption (calcium, magnesium and zinc). Mg plays a key role in converting D vitamin into its active form. Zinc prevent excessive breakdown of bones
  5. Consume enough proteins - low protein intake decrease calcium absorption
  6. Consider collagen supplement or bone broths
  7. Increase omega 3 and balance omega 6:3 to reduce inflammation and protects bone loss in the ageing process
24
Q

What source of soy should be avoided and why?

A

Soy Protein Isolate - highly processed and may be GMO + difficult to digest

25
Q

Lignans characteristics and food sources

A

Lignans are the Western Equivalant to phytoestrogen and are a soy alternative
Western population tolerate lignans better than soy

Food sources = flaxseeds
Sesame seeds, beans and pulses, cruciferous vegetables

26
Q

Lignans TU

A
  1. Oestrogen modulation = Binds to oestrogen receptors exerting an oetrogenic effect that is milder than endogenous oestrogen
    Where oestrogen is low => increase oestrogen
    Where oestrogen is high => decrease oestrogen

TU = Menstrual irregularities, menopause support (decrease intensity and frequency of hot flushes, support mineral bone density)

  1. Anti cancer = especially in hormonal driven breast cancer and prostate cancer
27
Q

What are proanthocyanidins and what are the main food sources

A

Proanthocyanidins are condensed tannins and are formed from the flavonoids compounds catechins and epicatechins

Found in grapes (skin and seeds), cranberries, blueberries, elderberry, cocoa
apples, cinnamon, cashew

28
Q

Proanthocyanidins main functions and TU

A
  1. CV health = High on ORAC scale - prevent LDL oxidation
    enhance NO promoting vasodilatation
    Improve circulation and protects capillaries
    TU = CVD, atherosclerosis, hypertension, peripheral oedema
  2. Immune modulation = stimulates lymphocytes and macrophages activity and stabilise mast cells
    TU = immune support, anti-allergic (rhinitis, asthma, eczema)
  3. Neurological health against Alzheimer’s by inhibiting beta amyloid aggregation and Parkinson’s by protecting dopamine producing cells
  4. Anti cancer => inhibit cell proliferation and induce apoptosis
29
Q

Anthocyanin (flavonoids) main characteristics and food source

A

Protective against UV radiation in plants

Food sources = açai berry, blackcurrants, blueberry, cherry, red grapes, purple corn

30
Q

anthocyanin main functions and TU x 4

A
  1. CV health = antioxidant and anti inflammatory (preventing NFkB protecting against endothelial damage and reduce LDL oxidation, increase HDL, reduce LDL and triglycerides. Reduce BP and increase insulin sensitivity.
    TU = hypertension, atherosclerosis, protective against coronary heart disease
  2. Type 2 diabetes = improve insulin secretion and sensitivity.
    Activate AMPK enzyme which up regulate GLUT4 and inhibit glucose production in the liver
    Antiox and antiinflammatory help protects agains diabetes complication such as retinopathy and neuropathy
  3. Eye health = protect ocular tissue from oxidative stress and improve night vision
  4. Neurological health = anthocyanin can cross the BBB => neuroprotective effects (reduce oxidative stress)
    Support cognitive performance with improvement in memory and learning
    TU = neurodegenerative conditions like Alzheimers, Parkinson’s. Protect against age related memory loss
31
Q

Resveratrol (stilbenes) main characteristics and food sources ?

A

Resveratrol is a powerful antioxidant

Food source = red grapes skin, blueberries, raspberries, cranberries
Peanuts with red skin on, pistachios
Cocoa

32
Q

Resveratrol main functions x3

A
  1. Antioxidant Potent
    Prevent LDL oxidation, support fertility, anti cancer properties
    TU = CVD, anti ageing, skin health, Fertility
  2. Insulin sensitivity
    Improve insulin sensitivity especially in those with obesity
    Reduce fat accumulation
    TU = Type II diabetes
  3. Oestrogen modulation
    Phytoestrogen that prevents testosterone to oestrogen conversion => good in oestrogen dominance like breast cancer
33
Q

Phytosterols characteristics and food sources?

A

Plant derived lipids that are structurally similar to cholesterol
-> Sterols
-> Stanols

Food source = unrefined vegetable oils, nuts, seeds, whole grains and legumes

34
Q

Phytosterols main TU? x4

A
  1. Healthy serum cholesterol = lower LDL by
    - Displacing dietary cholesterol from micelles decreasing absorption
    - Increase clearance of intestinal cholesterol
    - Disrupt the incorporation of cholesterol into chylomicrons impending transport from enterocytes to the circulation
  2. Anti-cancer = inhibits cell proliferation, induce cell apoptosis and reduce angiogenesis
  3. Prostate Health = improve urinary flow in patients with BPH and limit prostate growth
  4. Immune health = increase T helper cells activity
35
Q

Sulphur compound Isothiocyanites (ITCs) characteristics and food source

A

Isothiocyanates are biologically active breakdown products of sulphur rich compound glucosinolates

Food source = cruciferous vegetables (slightly steamed)
horseradish, mustard

36
Q

Isothiocyanates (ICTs) functions and TU x3

A
  1. Anti oxidant and anti inflammatory = increase tissue glutathione levels and inhibit pro inflammatory cytokines
  2. Liver detox => potent inducer of phase II detox enzymes and down regulate phase I enzymes

TU=> reduce risk of chromic diseases = diabetes, heart disease, cancer, neurodegenerative disease, AI conditions

  1. Anti cancer => because chronic inflammation and increased oxidation and poor detox = cancer
    Protect DNA from carcinogenic damage, inhibit angiogenesis, regulate cell apoptosis
37
Q

Inodol-3-Carbinol (I3C) (sulphur compound similar to ITCs) characteristics and food sources

A

I3C is very dependant on stomach acid and is activated the exposed to stomach acid => to form DIM

Food = cruciferous vegetables and broccoli sprouts

38
Q

I3C 3x functions and TU

A
  1. Oestrogen modulation =
    - Selectively binds to oestrogen receptors - Good for oestrogen excess and oestrogen imbalances
    - Influence Phase I CYP enzymes to increase the conversion of oestradiol to the protective form of oestrogen
    - Reduce the conversion of testosterone to oestrogen
    TU = Fibroids, oestrogen dominance, endometriosis, PMS
  2. Cervical dysplasia - Reduce activity of pro inflammatory NFkB and modulate oestrogen
  3. Breast and Prostate cancer
    - Regulate androgens and oestrogen levels and activity
    - Induce cell apoptosis
    - Reduce angiogenesis
39
Q

How to support oestrogen clearance?

A
  1. Increase I3C found in cruciferous vegetables (broccoli, kale cabbage, Brussel sprouts, broccoli sprouts, cauliflower) by including 2 servings a day (2 closed fists = 1 serving). Cooking method is important to preserve the phytonutrients. Do not boil, lightly steam, eat raw dipped in hummus, add to soups at the end, to salads, as a side dish with toasted almonds and a drizzle of olive oil.
  2. Optimise soluble and insoluble fibre intake (wholegrain, legumes, nuts and seeds) to bind and excrete oestrogen via bowel. Add these foods o every meals:
    - For breakfast: 1 banana (3g), 1 granny smith apple (5g), 1 cup cooked oats (4.5g), ½ avocado (5g), 1 cup blueberries (3.5g), (1 slice of whole wheat bread (3g), 1 tbsp chia seeds (5g)
    - For lunch and dinner: ½ cup cooked lentils or chickpeas or black beans (6-7g), -1 cup broccoli (3g), 1 cup beetroots (4g), 1 medium sweet potato (5g), ½ cup cooked quinoa (3g)
  3. One of the principal regulators of circulating oestrogen is the gut microbiome. When the gut microbiome is healthy, the estrobolome produces just the right amount of beta-glucuronidase (an enzyme that de-conjugate oestrogen back to its active form) to maintain estrogen homeostasis. When gut dysbiosis is present, this enzyme activity may be altered. This produces either a deficiency or an excess of free estrogen, thus promoting the development of estrogen-related pathologies.

Include fermented food into the diet on a daily basis, you can alternate between these sources: full fat organic yogurt (150g), sauerkraut (2tbsp), kimchi (2tbsp), Kombucha (1 cup), organic miso soup (1 cup) (e.g. Clearspring), organic tempeh (85g), kefir (150g), pickled vegetables (1/2 to 1 full pickle).

Prebiotic food: Cook your meals with prebiotic foods such as onion, garlic, asparagus, spring onions, leeks, and mushrooms. This will enhance the flavours of your meals as well as feed the beneficial bacteria in your gut.

  1. Support the methylation pathway - Methylation is key to the inactivation and detoxification of excess oestrogen by the liver. The methylation cycle requires folate, B6 and B12 rich foods. Include daily dark leafy greens, banana, carrots, avocados, beans and pulses, lentils, B12 supplement (better U spray), oranges, brown rice, eggs.
  2. Avoid dairy - protein from dairy can be acidifying which can lower your ability to eliminate toxins and excess hormones via the kidneys and also increase bone mineral loss to increase your body’s pH and reduce acidity - make sure you have plenty of fruit and veg with your dairy to reduce acidity.
    Full-fat dairy can be pro-inflammatory => reduce intake with hormonal imbalance like PCOS or endometriosis as inflammation is an important factor.
    Dairy products, especially those with a full-fat content, contain high levels of oestrogens that can interfere with your own levels and promote endometriosis as well as, hormone-related cancers, like breast, womb or ovary.
  3. Avoid oestrogen mimicking agents such as BPA (plastic), dioxins (pesticides), phthalates (in cosmetics). Endocrine-disrupting chemicals (EDCs) are exogenous chemicals that interfere with the endocrine system by mimicking or inhibiting the action of one or more of these endogenous hormones. More specifically, endocrine disruptors interfere with the synthesis, metabolism, and/or action of hormones, leading to the dysregulation of normal physiological processes and potentially promoting the development of disease.
  4. Avoid burdening the liver with coffee, smoking, alcohol, fizzy drinks - it will prevent the liver from detoxifying oestrogen properly.
40
Q

Carotenoids characteristics (Terpenes class of phytonutrients) and food sources

A

Most common carotenoids are Lycopene, Lutein and alpha and beta carotene

Food source = yellow, orange and red fruits and vegetables (carrot, pumpkin, sweet potatoes, squash etc.
Green vegetables

=> cooking help liberate the carotenoids + consume with a small amount of fat as vit A is fat soluble

41
Q

Lutein and zeaxanthin key function (carotenoids)

A

Eye health =>
- Protect retinal cells from oxidative stress
- Protection against visual fatigue and improve visual contrast sensitivity
- Improve vision by improving efficient neurone signalling
- Inhibit NFkB signalling reducing inflammation in eye disorders
TU = age related macular degeneration, cataracts, diabetic retinopathy, support vison and eye strain

42
Q

Lycopene (carotenoid) food sources

A

Tomato (cooked) - paste and puree
Guava
Pink grapefruit
Watermelon
Papaya

43
Q

Lycopene TU x3

A
  1. Anti cancer
    - Powerful anti oxidant (prevent DNA oxidative damage)
    - Inhibit cancer cell growth
    - Decrease inflammation via the reduction of NFkB, COX-2, interleukin 1 and 6 and TNF alpha
    => decrease risk of prostate, breast, lung and stomach cancers
  2. Prostate Health
    - Lycopene aurally accumulate in the prostate
    - Inhibit progression of BPH and decrease level and PSA
    - anti cancer effect
  3. CV health
    - Prevent oxidation of circulating LDL (antioxidant)

Nutrition Year 1 (10 decks)

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