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CNM Nutrition Year 1 Semester 2 > Phytonutrients > Flashcards

Phytonutrients Flashcards

1
Q

Name 5 key of phytonutrients

A
  1. Catechins
  2. Epicatechins
  3. Quercetin
  4. Naringinin
  5. Isoflavanoids
  6. Lingans
  7. Anthocyanins
  8. Resveratrol
  9. Phytosterols
  10. isothiocyanates
  11. Indole 3 Carbonol
  12. Carotenoids
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2
Q

What is a phytonutrient?

A

Chemical compounds produced by plants which are beneficial to human health

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3
Q

What 2 processes produce organic compounds

A

Glycolosis
Photosynthesis

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4
Q

What is the difference between primary and secondary metabolites in reference to plant compounds?
Give 2 examples of each

A

Primary metabolites are necessary for plant survival
carbohydrates
proteins
lipids

Secondary metabolites are an adaptive response, are sytheised in reaction to it’s environment to ensure survival, e.g. by deterring predators and protecting from infection
lingans
lycopene

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5
Q

Why do organic plants have higher phytonutrient levels?

A

They have to protects themselves better, as they grow in a more uncontrolled environment, i.e. no fertilizers and pesticides

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6
Q

What is a chemotype?

A

A chemically distinct entity of a plant which has different secondary metabolites to other plants of the same species

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7
Q

Name 3 factors that can have an effect of the phytonutrients contained in a plant?

A
  1. Soil and water conditions
  2. Chemotype
  3. Funghi
  4. Insects
  5. Climate
  6. Seasonal cycles
  7. Pathogens
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8
Q

Name 3 phytonutrients that can potentially be harmful in high doses?

A

Solaine and chaconine (from the nightshade family)
They possess anticholinesterase activity
Caffine
Phytates-may prevent the absorption of minerals.

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9
Q

Name 4 foods high in flavenoids

A
  1. Blueberries
  2. Blackberries
  3. Red Cabbage
  4. Aubergines
  5. Black Olives
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10
Q

Name 4 foods high in chloraphyll?

A
  1. Kale
  2. Spinach
  3. Broccoli
  4. Parsely
    5 Avocado
  5. Watercress
  6. Cucumber
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11
Q

Name 3 foods high in lycopene?

A

Tomatoes
Guava
Watermelon

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12
Q

Name 4 foods high in carotenoids?

A

Carrot
Squash
Sweet potatoes
Orange
Papaya
Corn
Watermelon
Tumeric

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13
Q

Name 4 foods high in sulphar compounds

A
  1. Garlic
  2. Oniions
  3. Leeks
  4. Ginger
  5. White cabbage
  6. Mushrooms
  7. Parsnips
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14
Q

What benefits do blue, purple and black foods have?

A

Antioxident-fights free radicals
Supports heart health and circulation
Supports vision

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15
Q

What benefits do green foods have?

A

High in chlorophyll
Supports liver detoxification
Binds with toxins in the gut preventing absorption into the body

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16
Q

Name 3 benefits of red foods

A

1 Reduces inflammation
2 High in vitamin C
3. Supports the prostate

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17
Q

Name 3 benefits of orange, yellow foods

A
  1. Immunity
  2. Vision
  3. Joint health
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18
Q

Name 3 benefits of white/brown foods

A
  1. Heart
  2. Curculation
  3. Liver detox
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19
Q

Name 4 examples of flavenoids?

A
  1. Quercetin
  2. Naringenin
  3. Catechins
    4.Anthocyanins
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20
Q

Give 4 food sources of phenolic acids

A
  1. Gallic acid (grapes)
  2. Caffic acid (thyme, sage, sunflower seeds)
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21
Q

Name a food rich source of lingans?

A

Flaxseeds

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22
Q

What is the main benefit of Catechins and Epicatechins?

Name 4 food sources

A

Flavenoids with strong antioxidant properties, prtect cells from free radical damage

Food sources-
1. Teas
2.Cocoa
3. Black grapes
4. Vinegar

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23
Q

Name 4 theraputic uses for catechins and epicatechins

A
  1. Asthma/ecxema/hay fever (reduces histamine response by inhibiting the enzyme histidine decarboxylase’ responsible for producing histamine from histadine)
  2. Anti-inflammatory inhibs pro-inflammatory enzymes COX-1 and 5-lipoxygenase
  3. Neuroligical Health- Inhibits monoamine oxidase (breaks down dopamine, noradrenalin and serotonin)
  4. CV Health-
    Lowers blood pressure and LDL cholesterol
    =Increases nitric oxide production
    Epicatechins lower insulin resistance by mimicking insulin
  5. Joint health-
    Lessen joint degeneration
    Protects cartilage by inhibiting proteoglycan and collagen breakdown
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24
Q

Name 4 food sources of quercetin

A
  1. Red onion
  2. Capers
  3. Asparagus
  4. Tomatoes
  5. Red apples
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25
Q

Name 4 theraputic uses of quercetin

A
  1. CV health-
    anitoxident protects vasclar epithelia,
    inhibits LDL oxidation
    Nitric oxide release
    reduces platelet aggression
    ACE inhibitor (lowers blood pressure)
  2. Anti-cancer-
    Induces apoptosis of cancer cells
    Inhibit angiogenesis
    anti-metastastic
    reduces radiotherapy damage
    increases efficacy of chemotherapy
  3. Immune system-
    Inibits inflammatory COX and LOX pathways and also down-regulates NF-kB
    Anti-histamine (inhibits histamine release by mast cells)
    Reduces inflammation in the brain
    -Inhibits the conversion of purines to uric acid (inhibits xanthine oxidase_
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26
Q

Why is quercetin more absorbably on onions and shallots than other foods>

A

Quercetin occurs in most foods as a glycone, so it has to split from the sugar portion to be absorbed and become active. Onions and shallots contain quercetin in it’s unbound form (aglycone) which makes absorption easier

27
Q

How is quercetin best consumed for maximum absorption?

A

With fats, emulsifiers or with apple pectin (it is Hydrophobic)

28
Q

Name 4 food sources of Naringin

A
  1. Grapefruit
  2. Citrus fruits
  3. Cooked tomato paste
29
Q

Name 3 theraputic uses of naringin

A
  1. CV health-
    -protects endothlium and lowers ldl preventing atherosclerosis
  2. Cancer-
    Decreases angiogenesis
  3. Diabetes-
    inhibits aldose reductase which is associated with diabetic complications.
30
Q

Name 4 food sources of Isoflavanoids

A
  1. Soy
  2. Legumes
  3. Alfalfa
  4. Brussel sprouts
31
Q

Name 3 theraputic benefits of Isoflavenoids

A
  1. Oestrogen modulator- Can bind to receptors
    reduces hormone related cancers
    oestrogenic effects can reduces symptoms of low oestrogen
  2. CV health-
    -lowers LDL
    -ant-oxidant
    -Reduces arterial stifness
32
Q

Name 4 food sources of lingans

A
  1. Flaxseeds (most abundant)
  2. Sesame seeds
    3.Beans and pulses
  3. Cruciferous vegetables
33
Q

Name 2 functions of Lingans

A
  1. Oestrogen modulation
  2. Anti-cancer-
    -modulation of oestrogen metabolism and receptor signalling pathways
34
Q

Name 2 food sources of proanthocyanidins

A

Grape seed
Pine bark extract

35
Q

Name 4 food sources of anthocyanins

A

Acai berry
blackcurrant
blueberry
cherry
red grape
purple corn

36
Q

Name 4 benefits of anthocyanins

A

1 CV Health-
-Antioxidant-scavanges for ROS
-Anti-iflammatory- inhibits NFkB
(endothelial damage and LDL oxidation prevention)
-Improves blood lipids
-Decreases arterial stifness and reduces blood pressure

2 Type 2 Diabetes
-Improves insulin secretion and sensitivity
-Upregulates GLUT4 (which transports glucose into cells)
-Inhibits glucose production in the liver
-anti-inflammatory properties pervents diabetic complications , retinopathy and neuropathy

  1. Eye Health-
    -Protects ocular tissue from oxidative stress
    -Improves night vision (protects photoreceptor cells)
  2. Neurological Health-
    -Can cross the blood/brain barrier to exert neuroprotective effects
    -Reduces oxidative stress, excitotoxicity and glial inflammation
    -supports cognitive performance
37
Q

How many bluberries would you have to eat daily to get a theraputic dose

A

25-50mg (1/3 cup)

38
Q

Name 4 food sources of resveratrol

A

Red grapes
Blueberries
Raspberries
Cranberries
Peanuts
Pitachios
Cocoa

39
Q

Name 3 benefits of Reveratrol

A
  1. Antioxident
    -perventsl LDL oxidation
    -Supports fertility
    -Anti-cancer (surpresses cell proliferation)
  2. Insulin Sensitivity-
    -improves insulin sensitivity
    -prevents fat accumulation

3.Oestrogen Modulation-
-it inhibits aromotase (reduces testosterone to oestrogen convertion)

40
Q

What is the most potent source of reveratrol found in nature?

A

Japanese knotweed

41
Q

What is a pytosterol?
Name the 2 main categories?

A

Plant derrived lipids that are structurally similat to cholesterol

Sterols
Stanols

42
Q

Name 4 food sources of phytosterols

A

Nuts
Seeds
Whole grains
Legumes
Avocado

43
Q

Name 4 theraputic benefits of phytosterols

A
  1. Health Serum Cholesterol-
    -Displaces dietary cholesterol from micelles decreasing absorbtion
    -Disrupting cholesterol into chylomicrons impeding transport from enterocytes into circulation.
    -increses intestinal clearance of cholesterol
  2. Anti-cancer-
    -Inhibits cell proliferation
    -Induces apoptosis
    -Reduces angiogenesis
    -possible anti-tunour effects by enhancing immune surveillance and detection of cancer cells
  3. Prostate Health-
    -improves urinary symptoms ans increases urinary flow in BPH pateints
    -Inhibits 5-alpha-reductase and aromatase reducing formation of DHT and oestrodial which stimulate prostate growth
  4. Immune Health-
    Plays a role in immune modulation increasint T helper cell activity
    -may regulate Th2 domination (allergies and asthma)
44
Q

What is a Glucosinolate?

A

Sulphar rich compounds found in many pungent plants

45
Q

What is a Isothiocyanate (ITC)?

A

The biologically active breakdown products of glycosinialates.

46
Q

How is the ITC suforophane formed?

A

When the glycosiniate glycoraphanin hydrolises

47
Q

Name 2 food sources of ITCs

A
  1. Cruciferous vegetables
  2. Horseradish
  3. Mustard
48
Q

What is myrosinase?

A

The enzyme that catalises the hydrolosis of glucosinolates into ITCs

49
Q

What
a. activates
b. inactivates
myrosinase and therfore ITC content?

A

a. chopping and slicing (also chewing)
b. Heating/cooking at high temperatures

50
Q

Name 3 theraputic uses of ITCs

A
  1. Antioxidant antiinflammatory-
    -switches on antioxident genes
    -Increases glutathione
    -inhibits pro-iflammatiry signalling molecules and cytokines
  2. Liver detoxifiaction-
    Potent inducer of phase 2 detoxification enzymes, downregulates phase 1
  3. Anti-cancer-
    -reduces the oxidation and inflammation associated with cancer
    -protecs DNA from carcinogens, induces apoptosis
    -inhibit angiogenesis
    -Enhances glutathione S-transferase (the phase 2 enzymes involved in the detoxification of carcinogens)
51
Q

What would you guide a client to eat to achieve the right amount of ITCs

A

5 weekly 80g servings of cruciferous vegetables

52
Q

How could someone with a low thyroid avoid the goitrogenic effect of foods rich in ITCs?

A

Increase iodine intake and limit brassica vegetables to 1-2 servings per day.

53
Q

How is Indole 3-Carbinol formed?

A

Derrived from the breakdown of the glucosinolate glucobrassicin, that is found in cruciferous vegetables

54
Q

How is DIM formed

A

When I3C mixes with stomach acid

55
Q

Name 4 food sources of I3C

A

Cruciferous vegetables-broccoli, Kale cauliflower
Broccoli sprouts

56
Q

Name 3 functions of I3C

A
  1. Oestrogen Modulation-
    -Binds to oestrogen receptors acting as an antagonist
    -influences phase 1 CYP enzymes to conver oestrodial to the weaker more the weaker/more protective form rather than the one with carcinogenic potential
  2. Cervical dysplasia-
    -regulates oestrogen and androgen activity
    -reduces activity of NFkB and lowers cytokines that drive cellular changes
  3. Breast and Prostrate Cancer-
    -induces apostosis of cancer cells
    -acitvates tumour surpressor genes
    -reduces angiogenesis
    -supports DNA repair
    Antagonises DHT
57
Q

Name 5 ways to support oestrogen clearance

A
  1. Optimise fibre intake (souble and insoluble) these bind to excess oestrogens and ensure the emlimination via the bowel
    2.Optimise the gut microbiome to prevent de-conjucation of excreted oestrogens
  2. Support methylation with folate, B6 and B12 rich foods
  3. AVOID-dairy, oestrogen momicing agents (BPA, pesticides, phthalates in cosmetics.
  4. Do not overburden the liver with other toxins-preventing it from detoxifying oestrogen
58
Q

Name 4 common carotenoids in the Western diet

A
  1. alpha-carotene
    2.beta-carotene
  2. Lutein
  3. Lycopene
59
Q

Name 2 carotenoids associates with eye health

A

Lutein and Zeaxanthin

60
Q

Name 2 food sources of lutein and Zeaxanthin

A

Spinach
Kale

61
Q

Name 4 food sources of Lycopene

A

Tomato paste
Watermelon
Pink grapefruit
Papaya

62
Q

Name 4 theraputic uses of Lycopene

A
  1. Anti-cancer-
    -antioxidant
    -inhibits cancer growth bu modulating the expression of cell cycle proteins
    -decreases inflammation which moderates tumour growth
  2. Prostate Health-
    -inhibits progression of BPH
    -decreases PSA
    -induces apotosis of androgen sensitive cells
  3. Cardiovascular Health-
    -prevents oxidation of LDLs

CNM Nutrition Year 1 Semester 2 (10 decks)

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