Phytonutrients Flashcards

Question

Benefits of phytonutrients: Red

Answer 1

Reduces inflammation, high in vitamin C and supports the prostate.

Answer 2

Improves immune system, vision and joint health.

Answer 3

Supports heart, circulation and liver detox

Answer 4

* Tea green tea, oolong tea and black tea. * Cocoa. * Black grapes, berries, apples, pears, plums. * Vinegar.

Answer 5

Anti-inflammatory Neurological health Cardiovascular health Joint health

Answer 6

Quercetin is the most abundant of the flavonoids. It is also a building block for other flavonoids (e.g. kaempferol): * Quercetin has a fast excretion rate so needs to be consumed regularly for therapeutic use. * Therapeutic dosage range: 150‒1500 mg / day.

Answer 7

Onions (especially red), apples (especially the peel), grapes, capers, asparagus, tomatoes, kale, brassica vegetables and berries ( blueberries, bilberries, blackberries, elderberry, cranberry and goji.)

Answer 8

Cardiovascular health Anti-cancer Immune system Zanthine oxidase

Answer 9

Absorption: Only a small percentage of ingested quercetin is absorbed in the blood: ‒ Quercetin occurs in most food as a glycone so it has to split from the sugar portion to be absorbed and become active. ‒ Onion and shallots contain quercetin in its unbound (aglycone) form, which may make absorption easier ‒ Quercetin is hydrophobic, so is best absorbed with fats, emulsifiers or apple pectin.

Answer 10

Some antibiotics e.g. fluoroquinolones and some types of chemotherapy e.g. paclitaxel.

Answer 11

Naringin belongs to the group of flavanones. It is metabolised to naringenin in the gut by intestinal bacteria

Answer 12

Citrus fruits (especially in grapefruit, where naringin is responsible for the fruit's bitter taste). Also found in cooked tomato paste

Answer 13

Grapefruit is contraindicated with numerous medications because naringenin inhibits intestinal CYP3A4 (the pathway used for many pharmaceutical drugs). Its inhibition results in less metabolism and thus higher circulating levels of drugs.

Answer 14

Cardiovascular health Anti-cancer Diabetes

Answer 15

The group includes: Isoflavones, isoflavonones, isoflavans and rotenoids.

Answer 16

* Mostly soy, but also other legumes e.g. lentils, peas, chickpeas, peanuts. * Alfalfa sprouts. * Red clover. * Brussel sprouts.

Answer 17

* In soybeans, isoflavones are present as glycosides bound to a sugar molecule and need to be split apart to render them active. * Digestion or fermentation of soybeans or soy products results in the release / splitting of the sugar molecule from the isoflavone glycoside, leaving an aglycone.

Answer 18

Oestrogenic activity Cardiovascular health Osteoporosis

Answer 19

* High intakes of soy protein may interfere with the efficacy of warfarin. * Seven studies investigating the effect of soy in combination with tamoxifen have reported no significant differences with respect to treatment outcomes or rates of adverse effects associated with use of soy among women who were receiving tamoxifen therapy. ‒ Note that this is usage of soy in its wholefood form, not as isolated isoflavones.

Answer 20

* The safety of high intakes of soy isoflavones and other phytoestrogens for breast cancer survivors is an area of considerable debate among scientists and clinicians. * The Shanghai Breast Cancer Survival Study was a large, population based cohort study of 5042 female breast cancer survivors in China. ‒ Among women with breast cancer, soy food consumption was significantly associated with decreased risk of death and recurrence. * However, all genetically modified sources of soy must be avoided.

Answer 21

Lignans can be metabolised by intestinal bacteria to form the phytoestrogen compounds enterodiol and enterolactone: * They are said to be the ‘Western equivalent’ of phytoestrogens and are a soy alternative. * It is thought that variations in the intestinal bacteria mean that in Western populations tend to tolerate lignans more than soy.

Answer 22

* Flaxseeds (most abundant 1 oz, 85.5mg) * Sesame seeds (1 oz, 11.2mg), beans and pulses, cruciferous vegetables.

Answer 23

Oestrogen Modulation Anti-cancer

Answer 24

Resveratrol is the most studied stilbenoid . It is a powerful antioxidant produced by some plants to protect them against environmental stresses:

Answer 25

* Red grapes (skins( * Blueberries, mulberries, raspberries, cranberries. * Peanuts with red skins on, pistachios. * Cocoa.

Answer 26

Anti-oxidant Insulin sensitivity Oestrogen modulation

Answer 27

* There is currently no evidence that resveratrol can be toxic or cause adverse effects in humans. * The safety of resveratrol containing supplements during pregnancy and lactation has not been established. * Avoid recommending alcohol consumption as a source ofresveratrol red grape juice is just as rich a source!

Answer 28

* High intakes of resveratrol (e.g. supplements) could increase the risk of bleeding when taken with anticoagulant drugs. * Resveratrol inhibits the activity of cytochrome P450; thus high intakes of resveratrol (e.g. from supplements) could theoretically increase the bioavailability and toxicity of drugs that undergo extensive first pass metabolism by CYP450 (statins, immune suppressants, calcium channel blockers, etc)

Answer 29

Proanthocyanidins are known as condensed tannins and are formed from building blocks including catechin and epicatechin. They are predominant in the seeds and skin of grapes

Answer 30

* Grapes (skin and seeds( * Cranberries, blueberries, elderberry, bilberries. * Cocoa. * Apples, cinnamon, cashews. * Maritime pine bark (pycnogenol)

Answer 31

Cardiovascular health Immune modulation Neurological health Anti-cancer

Answer 32

* Generally recognised as safe and well tolerated. * Monitor with antihypertensive medication. Caution with anti-coagulant medications may have additive effects.

Answer 33

Anthocyanins and their aglycone ‘anthocyanidins’ are blue, red and purple pigments found in a range of plants. They are protective against UV radiation in plants: * Found in the tissues of plants including leaves, stems, roots, flowers and fruits.

Answer 34

Acai berry, blackcurrant, blueberry, bilberry, cherry, red grape, purple corn.

Answer 35

Cardiovascular health Type 2 Diabetes Eye health Neurological health

Answer 36

* Many anthocyanins have been identified as inhibitors of BRCP mediated transport, theoretically increasing bioavailability of certain drugs including – Anticancer agents (mitoxantrone, topotecan, tyrosine kinase inhibitors) ; antibiotics (fluoroquinolones); β blockers (prazosin). * High intakes (e.g. from supplements) could increase the risk of bleeding when taken with anticoagulant drugs

Answer 37

Phytosterols are plant derived lipids that are structurally similar to cholesterol. The two classes of nutritional significance are: 1. Sterols have a double bond in the sterol ring. The most abundant sterols in plants and the human diet are β-sitosterol, campesterol and stigmasterol. 2. Stanols which lack a double bond in the sterol ring. Stanols are also present in plants, but only comprise about 10% of total dietary phytosterols.

Answer 38

* Unrefined vegetable oils, nuts, seeds, whole grains and legumes. Wheat germ: ½ cup (57 g), 197mg Sesame oil: 1 tbsp (14 g), 118mg Pistachios: 1 ounce (28 g), 79mg

Answer 39

Promotes healthy serum cholesterol Anti-cancer Prostate health Immune health

Answer 40

* Additive effects with cholesterol lowering medication (statins) * Higher amounts may reduce absorption of dietary carotenoids.

Answer 41

Isothiocyanates (ITCs) are biologically active breakdown products of the sulphur rich compounds, glucosinolates * Each glucosinolate forms a different ITC when hydrolysed e.g. – Glucoraphanin forms sulforaphane. – Sinigrin forms allyl isothiocyanate.

Answer 42

* Cruciferous vegetables (e.g. Brussel sprouts, broccoli, cabbage, kale, ). * Horseradish. * Mustard greens.

Answer 43

Antioxidant / Anti-inflammatory Liver detoxification Anti-cancer

Answer 44

Indole-3-carbinol (I3C) is derived from the breakdown of glucobrassicin ; a glucosinolate found in cruciferous vegetables: * In the acidic environment of the stomach, I3C forms a number of biologically active indole products, most notably, 3,3' diindolylmethane (DIM). I3C primarily acts via its major metabolite, DIM * I3C and DIM have the same physiological effects.

Answer 45

* Cruciferous vegs broccoli, kale, cauliflower. * Broccoli sprouts are between 20 and 50 times more abundant in I3C than normal broccoli.

Answer 46

Oestrogen modulation Cervical intraepithelial neoplasia ( CIN) (Cervical dysplasia) Breast and prostate cancer

Answer 47

Carotenoids belong to the terpene class of phytonutrients, with more than 750 naturally occurring in nature. They are the source of the yellow, orange, and red colours of many plants. * The most common carotenoids in Western diets are alpha-carotene, beta-carotene, beta-cryptoxanthin (pro vitamin A; see ‘Vitamins’ lecture), lutein, zeaxanthin and lycopene

Answer 48

Yellow, orange, and red fruits and vegetables. Green vegetables.

Answer 49

Eye health

Answer 50

* Both collect in the macula of the eye and absorb up to 90% blue light. * Protect retinal cells from oxidative stress. * Shown to protect against visual fatigue and improve visual contrast sensitivity. * Lutein is thought to promote efficient neuronal signalling , improving * Lutein inhibits NFkB signalling, reducing inflammation associated with eye disorders including uveitis.

Answer 51

Lycopene is a fat-soluble red pigment produced by plants. It is a non-vitamin A carotenoid:

Answer 52

* Tomatoes (highest source) more abundant in paste and purée. * Guava. * Pink grapefruit. * Watermelon. * Papaya.

Answer 53

Anti-cancer Prostate health Cardiovascular health

Phytonutrients Flashcards

(77 cards)