Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition 1 semester 2 > Phytonutrients > Flashcards

Phytonutrients Flashcards

1
Q

What are phytonutrients

A

chemical compounds produced by plants which are beneficial to human health and help prevent diseases. There are over 25,000

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Organic compounds are a by-product of glycolysis or photosynthesis. The compounds can be divided into primary and secondary metabolites. What are they

A

Primary metabolites:
compounds necessary for the plant’s survival, eg carbs, proteins, lipids, enzymes, chlorophyll

Secondary metabolites:
synthesised by plant in reaction to its environment - adaptive response. For survival and to protect from predators.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Why is it not advisable to isolate phytonutrients in food

A

There are synergistic interactions between the phytonutrients of the whole plant. Beta-carotene for example was found to worsen lung cancer when isolated.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are teh roles of secondary metabolites in plants

A

protect against herbivores, pathogens

Protect against physical stressors eg UV light

Signals for communication and attract pollinators

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the roles of secondary metabolites in the human body

A

Antioxidant (eg quercetin)
Regulate the cell cycle
Increase detoxification of carcinogenic and other toxic compounds
Reduce DNA damage (eg lycopene in toms)
Mimic or interact with hormones (eg lignans in flaxseeds can support low oestrogen levels.)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Why do organic plants have higher levels of phytonutrients

What is a chemotype

A

they have to protect themselves in their environment

Chemotype is a variation / chemically distinct entity of a plant with differences in the composition of the secondary metabolites

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What factors influence the difference in phytonutrients between plants

A

chemotype of plant
Soil and water condition
Fungi and mycorrhizae
Insect friends and foes
climate
seasonal cycles
variability of plant part
bacteria, virus, pathogens
humans and animals around them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Name phytochemicals that can be toxic to humans and what class of phytochemicals are they from

A

ALKALOID
Morphine - from opium poppy
Digoxin - found in foxglove

It’s all about dosage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

List less harmful examples of potentially toxic phytonutrients

A

Caffeine - alkaloid

Solanine and Chaconine - alkaloids from the nightshade family

Phytates - found in legumes, beans and may prevent absorption of some minerals (zn, Fe, Ca). But only if consumed in large amounts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Name foods where flavonoids are found (purple, blue, black)

A

Blueberries, blackberries, red cabbage, black olives

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Name foods where chlorophyll is found (green)

A

Kale, spinach, broccoli, watercress, cucumber, avo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Name foods where lycopene are found (red, pink)

A

tomatoes, watermelon, guava

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Name foods where carotenoids are found (orange)

A

carrot squash, orange, melon, peppers, turmeric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Name foods where sulphur are found (White)

A

garlic, onions, leeks, ginger, mushrooms, parsnips

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the benefits of blue, purple, black foods - flavonoids

A

antioxidant. heart health, circulation, vision

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the benefits of green foods - chlorophyll

A

liver detoxification, binds with toxins preventing reabsorption into the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the benefits of red foods

A

reduces inflammation, high in vit C and supports the prostate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the benefits of orange, yellow food

A

improves immune system, vision and joint health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What are the benefits of white, brown foods

A

heart, circulation, liver detox

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the largest family of phytonutrients and what is the most common phytonutrient within it

A

Phenols and polyphenols

Flavonoids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are phytonutrients found within phenols

A

Flavonoids - quercitin, catechins, anthocyanins, isoflavins

phenolic acids - gallic acid (grapes), caffeic acid (thyme, sage)
Salicylic acid

Lignana

Stilbenes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Flavonoids belong to the polyphenol family and contain six subgroups, What are they

A

FlavOnols (kale, spinach, quercitin in red onions/apples)

Flavones (parsley, celery)

Isoflavones

Flavanones

Anthycuanins

FlavAnols or catechins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Name three classes of phytonutrients

A

Terpenes - carotoineds

Phytosterols (lipids) - Omega 3, 6, 9, Tocopherols

Sulphur compounds - I3C, sulforophane and DIM, Allicin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are catechins and epicatechins

A

flavonoids with strong antioxidant properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Name four food sources of catechins and epicatechins

A

Tea - green, black, oolong

Cocoa

Black grapes, berries, apples, pears, plums

Vinegar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

List four functions of catechins and epicatechins

A

anti inflammatory - strong antioxidant, inhibits COX-1 and LOX-5, reduces histamine response

Neurological health - inhibits momoamine oxidase

CV health - antioxidant, lowers BP and LDL, increases NO, reduces insulin resistance

Joint health - green tea polyphenols lessen joint degeneration

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

List therapeutic uses of catechins and epicatechins

A

RH and OA, asthma, eczema, hayfever, IBD, Parkinsons, depression

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What is the therapeutic dose range of quercetin and why should it be consumed regularly

A

150-1500mg/day
It has a fast excretion rate so needs to be consumed regularly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Name food sources of quercitin

A

apples, onions (red), grapes, capers, asparagus, tomatoes, kale, brassicas, berries

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

List functions of quercitin

A

CV health - antioxidant protecting vascular endothelium, inhibits LDL oxidation. Lowers BP. Support athletic performance by increasing circulation

Anit cancer - anti tumour functions, induces apoptosis. Inhibits BV growth

Immune system - anti infammatory as inhibits COX and LOX and downregualtes NF-kB

Xanthine oxidase - inhibits it, it converts purines to uric acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

List therapeutic uses of quercitin

A

Hayfever, histamine reactions, aasthma, hives, IBD, RA, OA, Gout, CVD, hypertension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

How is quercetin best taken for absorption

A

It’s hydrophobic so best with fats or apple pectin.

It occurs in most food as a glycone (attached to a sugar molecule), so must be split from the sugar to become active.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Naringin - how is it metabolised in the body

A

by gut bacteria

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

List food sources of naringin

A

citrus (esp grapefuit)
Cooked tomato paste

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

WHy is grapefruit contraindicated with numerous medications

A

It inhibits intestinal CYP3A4 (the pathway used for many pharma drugs) resulting in less metabolism and higher circulating levels of drugs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

List functions of Naringin

A

CV - protects vascular endothelium, antioxidant and LDL lowering

Anti cancer - reduces antiongenesis

Diabetes - reduces diabetic retinopathy and neruopathy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

List therapeutic uses of naringin

A

atherosclerosis
hyperlipidaemia
cancer prevention
slows progression of diabetes and complications

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Name food sources of isoflavonoids

A

soy, lentils, peas, chickpeas, peanuts
alfalfa sprouts
red clover
brussel sprouts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Why is the fermentation or digestion of soy products important

A

The isoflavones are present as glycosides (bound to sugar molecule) and fermenting releases the sugar molecule, leaving the aglycone

40
Q

Why is gut bacteria important for the digestion of isoflavones/soy

A

colonic bacteria can convert the soy isoflavone daidzein to equol, which has greater oestrogenic activity

41
Q

What can you do to increase equol production

A

eat isoflavones from a young age
regularly consume seaweed, green tea.

42
Q

What is the main therapeutic use of isoflavonoids

A

they have weak oestrogenic activity.

Bind to oestrogen receptors, mimicking the effects of oestrogen in some tissue and antagonising (blocking) effects in other tissue

Reduces menopausal symptoms - SAGE tea provides regular delivery of flavonoids

Reduce risk of hormone related cancers

43
Q

List other therapeutic uses of isoflavonoids

A

Hormonal/Oestrogen support

CV health - antioxidant and LDL lowering
Reduce arterial stiffness

Osteoporosis - can increase bone mineral density

44
Q

What type of soy must NOT be recommended

A

All GMO sources

Soy protein isolate (SPI) is highly process, unfermented and poss. GMO

MINIMALLY PROCESSED SOY - STIMULATES GENES THAT SUPPRESS CANCER.
HIGHLY PROCESSED PROMOTE TUMOUR GROWTH

45
Q

Name food sources of Lignans

A

Flaxseeds
sesame seeds
beans
pulses
cruciferous veg

46
Q

Why is intestinal bacteria important for lignan metabolism

A

intestinal bacteria metabolise lignans to the phytoestrogen compounds enterodiol and enterolactone

47
Q

What are the functions of lignans

A

Oestrogen modulation - binds to oestrogen receptors exerting an oestrogenic effect that is milder than endogenous oestrogens. Can increase or antagnoise oestrogen activity.
MENOPAUSE SUPPORT
CYCLE IRREGULARITIES

Anti cancer - anti cancer properties, especially hormonally driven breast and prostate.

Mechanisms:
- modulation of oestrogen metabolism
- strong antioxidant
- reduces 5a-reductase activity, reducing DHT

25g/day (providing 50mg lignans)

48
Q

What are the safety precautions of lignans

A

may lower blood glucose levels and might have additive effects when used with anti diabetic drugs

49
Q

Proanthocyanidins - list food sources

A

Grapes (skin and seeds)
cranberries, blueberries, elderberry
Cocoa
Apples, cinnamon, cashews

50
Q

List 4 functions of proanthocyanidins

A

CV health - antioxidant properties prevent LDL oxidation
Enhance NO production
Improes circulation

Immune modulation - stabilise mast cells.
Stabilise lymphocyte and macrophage activity

Neurological health - neuroprotective against alzheimers and parkinsons

Anti cancer - inhibit cell proliferation and induce apoptosis

51
Q

What are the possible therapeutic uses of proanthocyanidins

A

atherosclerosis
hypertension
diabetic retinopathy and neuropathy
Anti allergic
immune response
Alzheimers and parkinsons

52
Q

What proanthocyanidin food is recommended for specific health conditions

A

grape seed
pine bark extracts

A plant rich diet is considered to provide enough for general health

53
Q

Name food sources of anthycyanins

A

acai, blueberry, blackcurrent, cherry, red grape

blue, red, purple pigments

54
Q

List 3 functions of anthocyanins

A

CV health - antioxidant scavenging ROS. Anti inflammatory; inhibits NF-kB. Protects against endothelial damage and reduces LDL oxidation

T2DM - improves insulin secretion and increases sensitivity, upregulates GLUT4

Eye health - protect occular tissue from oxidative stress. Improves night vision.

Neurological health - crosses the BBB to exert neuroprotective effects
Supports cognitive performance

55
Q

List therapeutic uses of anthocyanins

A

neurodegenerative conditions - eg alzheimers, Parkinsons, MND
Protects against age related memory loss.
Hypertension
Atherosclerosis
T2DM

56
Q

What are the dosage recommendations for anthocyanins when taken as a whole food and supplement

A

1/3 cup of blueberries daily for reduced risk of CVD, T2DM, neurological decline.

25-50mg daily for visual health

57
Q

What are the possible interactions with anthocyanins

A

may increase bioavailability of certain drugs including anti cancer agents, antibiotics and B-blockers.
High supplemental dose could increase risk of bleeding with anticoagulant drugs

58
Q

Resveratrol - list the food sources

A

Red grapes
Blueberries, raspberries, cranberries,
Peanuts
pistachios
cocoa

59
Q

List three functions of resveratrol

A

Antioxidant - prevent LDL oxidation; support fertility; anti cancer

Insulin sensitivity - esp in obese

oestrogen modulation - phytoestrogen. Can inhibit aromatase

60
Q

List therapeutic uses of resveratrol

A

CV health,
anti ageing
T2DM (dose 150mg day)
Oestrogen dominance

61
Q

What is the recommended dose of resveratrol

A

10mg - 1g/day

62
Q

what plant is most resveratrol supplementation sourced from

A

Japanese knotwood

63
Q

What are the interactions with resveratrol

A

High intake could increase risk of bleeding with anticoagulants

Inhibits CYP450 - Supplementation could increase bioavailability and toxicity of drugs (statins, immune suppressants etc)

64
Q

Name the two significant classes of phytosterols

A

sterols
stanols - only compromise 10% of dietary phytosterols

65
Q

List food sources of phytosterols

A

unrefined veg oils, nuts, seeds, whole grains, legumes

Three highest are:
Wheat germ
Sesame oil
Pistachios

66
Q

List 4 therapeutic uses of phytosterols

A
  1. promotes healthy serum cholesterol. Lowers LDL by displacing dietary cholesterol from micelles decreasing absorption; impeding transport from entercytes into circulation; increasing intestinal clearance of cholesterol
  2. Anit cancer - inhibit cell proliferation, induce cell cycle arrest and apoptosis; reduce angiogenesis
  3. Benign prostate hyperplasia - inhibits 5-a- reductase and aromatase
  4. allergy/asthma - supports immune modulation by increasing T-helper cell activity
67
Q

What is the main interaction of phytosterols

A

additive effects with cholesterol lowering meds - statins

68
Q

Isothiocyanates (ITCs) - what are they

A

biologically active breakdown products of glucosinolates (from sulphur rich compounds)

69
Q

Name food sources of isothiocyanates

A

cruciferous veg
horseradish
mustard

70
Q

What is the enzyme needed to hydrolise clucosinolates to form ITCs (isothiocyanates) and how is it released and what inactivates it

A

Myrosinase

Released by chopping/slicing/chewing

Inactivated by heat - though gut bacteria can hydrolise glucosinolates to a certain extent

71
Q

Name the top three food sources of glucosinolates

A

brussels sprouts
garden cress
mustard greens

72
Q

List the three key functions of glucosinolates/isothiocyanates

A

Antioxidant/anti inflammatory - increase tissue glutathione levels. Inhibits pro inflammatory signalling molecules

Liver detox - potent inducer of phase II and down regulates phase I

Anti cancer - protect DNA from carcinogenic damage
Inhibit angiogenesis
Enhance glutathione S-transferase (phase II enzymes for detoxification of carcinogens)

73
Q

What quantity of cruciferous veg is recommended per week to reduce cancer risk

A

at least five servings (80g per serving) of cruciferous veg

74
Q

What is a safety consideration of glucosinolates

A

some degrade to goitrogens (decrease uptake of iodine in thyroid). If low thyroid function limit brassicas to 1-2 serves/day and ensure good intake of iodine

75
Q

Indole-3-carbinol - what is is derived from

A

the breakdown of glucobrassicin - a glucosinolate found in cruciferous veg

76
Q

Why are isothiocyanates/glucosinates said to be protective against cancer - what conditions promote cancer development

A

Chronic inflammation and increased oxidation, with poor detoxification pathways are key factors for cancer development

77
Q

In the acidic environment of the stomach, what indole products does I3C form, and which is more active - I3C or its metabolite

A

3,3’-diindolylemthane (DIM)

I3C and DIM have the same physiological effects

78
Q

Name the food source that is most abundant in I3C

A

Broccoli sprouts - 20-50 times more I3C than normal broccoli

79
Q

Name three functions of I3C

A
  1. Oestrogen modulation - selectively binds to oestrogen receptors acting as an oestrogen antagonist.

Influences phase I CYP enzymes to increase conversion of oestradiol to protective form of oestrogen

Inhibits aromatase, reducing conversion of testosterone to oestrogen

50g broccoli sprouts day

  1. Cervical intraepithelial neoplasia (CIN). Modulates risk factors for CIN (and cervical cancer) such as elevated oestrogen and inflammation.

Reduces activity of NF-kB, reducing cytokines

  1. Breast and prostate cancer
    regulates oestrogen and androgen levels
    Induces cell cycle arrest, activates tumour suppressor genes, reduces angiogenesis
80
Q

Name therapeutic uses of I3C

A

oestrogen sensitive cancers
cervical dysplasia
CIN
Breast and prostate cancer

81
Q

what is the general therapeutic dose of I3C

A

200-800mg/day

1 head of cabbage = 1200mg

82
Q

List 4 ways of supporting oestrogen clearance

A

optimise fibre intake to bind to and excrete oestrogen via the bowel

Optimise gut microbiome to prevent to prevent de-conjugation of excreted oestrogens

Support methylation with folate, B6, B12 foods

Avoid dairy and oestrogen mimicking agents et BOA, dioxins (pestacides). Smoking, alcohol, caffeine which burden the liver.

83
Q

Name the most common carotenoids in the western diet

A

a-carotene
b-carotene
b-cryptoxanthin
lutein
zeaxanthin
lycopene

84
Q

What class of phytonutrients do carotenoids belong to

A

terpene

85
Q

Name food sources of carotenoids

A

yellow, orange and red fuit and veg.
Green veg

86
Q

What is the primary function of lutein and zeaxanthin and name therapeutic uses

A

Eye health

age related macular degeneration
cataracts
diabetic retinopathy
uveitis

87
Q

What are the mechanisms by which lutein and zeaxanthin protects the eye

A

they collect in the macula of the eye and absorb up to 90% of blue light
Protects retinal cells from oxidative stress
Inhibits NF-kB signlling - reducing inflammation associated with eye disorders.

88
Q

What dosage of lutein and zeaxanthin have been shown to protect against age related macular degeneration, and how does this relate to cooked spinach or kale

A

Lutein - 10mg day

Zeaxanthin - 2mg day

1 cup cooked spinach or kale contains between 3-20 mg of the two carotenoids.

89
Q

Name two ways of increasing the bioavailability of carotenoids

A

consume with small portion of fat
Lightly steam

90
Q

Name food sources of lycopene

A

tomatoes
Guava
Pink grapefruit
watermelon
papaya

91
Q

Name three therapeutic uses of lycopene

A
  1. Anti cancer - antioxidant, prevents oxidative damage to DNA. Inhibits cancer cell growth. Decreases inflammation (which mediates tumour growth) by:
    - reducing COX-2, Interleukin-1 and 6 and TNF-a
    - Inhibits NF-kB
  2. Prostate health - Lycopene accumulates in the prostate and can inhibit progression of BPH and decrease PSA. Induce apoptosis.
  3. Cardiovascular health - prevents oxidation of LDLs, reduces plaque formation.
92
Q

What health benefit is intake of tomato juice linked with

A

improvements in endothelial dysfunction

93
Q

What is the recommended dosage of lycopene

A

8-22mg/day

94
Q

What preparation methods can aid the absorption of lycopene

A

juicing
cooking
mixing with oils and fats.

95
Q

What is the difference between primary and secondary plant metabolites

A

Primary : compounds in all plants necessary for survival
- carbohydrates
- proteins
- lipids
- enzymes
- chlorophyll

Secondary: synthesised by plant in reaction to its environment. Stressors. Protect against physical/environmental stressors. Eg flavonoids, quercitin

Nutrition 1 semester 2 (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions