Phytonutrients Flashcards
Name 5 key of phytonutrients
- Catechins
- Epicatechins
- Quercetin
- Naringinin
- Isoflavanoids
- Lingans
- Anthocyanins
- Resveratrol
- Phytosterols
- isothiocyanates
- Indole 3 Carbonol
- Carotenoids
What is a phytonutrient?
Chemical compounds produced by plants which are beneficial to human health
What 2 processes produce organic compounds
Glycolosis
Photosynthesis
What is the difference between primary and secondary metabolites in reference to plant compounds?
Give 2 examples of each
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
Why do organic plants have higher phytonutrient levels?
They have to protects themselves better, as they grow in a more uncontrolled environment, i.e. no fertilizers and pesticides
What is a chemotype?
A chemically distinct entity of a plant which has different secondary metabolites to other plants of the same species
Name 3 factors that can have an effect of the phytonutrients contained in a plant?
- Soil and water conditions
- Chemotype
- Funghi
- Insects
- Climate
- Seasonal cycles
- Pathogens
Name 3 phytonutrients that can potentially be harmful in high doses?
Solaine and chaconine (from the nightshade family)
They possess anticholinesterase activity
Caffine
Phytates-may prevent the absorption of minerals.
Name 4 foods high in flavenoids
- Blueberries
- Blackberries
- Red Cabbage
- Aubergines
- Black Olives
Name 4 foods high in chloraphyll?
- Kale
- Spinach
- Broccoli
- Parsely
5 Avocado - Watercress
- Cucumber
Name 3 foods high in lycopene?
Tomatoes
Guava
Watermelon
Name 4 foods high in carotenoids?
Carrot
Squash
Sweet potatoes
Orange
Papaya
Corn
Watermelon
Tumeric
Name 4 foods high in sulphar compounds
- Garlic
- Oniions
- Leeks
- Ginger
- White cabbage
- Mushrooms
- Parsnips
What benefits do blue, purple and black foods have?
Antioxident-fights free radicals
Supports heart health and circulation
Supports vision
What benefits do green foods have?
High in chlorophyll
Supports liver detoxification
Binds with toxins in the gut preventing absorption into the body
Name 3 benefits of red foods
1 Reduces inflammation
2 High in vitamin C
3. Supports the prostate
Name 3 benefits of orange, yellow foods
- Immunity
- Vision
- Joint health
Name 3 benefits of white/brown foods
- Heart
- Curculation
- Liver detox
Name 4 examples of flavenoids?
- Quercetin
- Naringenin
- Catechins
4.Anthocyanins
Give 4 food sources of phenolic acids
- Gallic acid (grapes)
- Caffic acid (thyme, sage, sunflower seeds)
Name a food rich source of lingans?
Flaxseeds
What is the main benefit of Catechins and Epicatechins?
Name 4 food sources
Flavenoids with strong antioxidant properties, prtect cells from free radical damage
Food sources-
1. Teas
2.Cocoa
3. Black grapes
4. Vinegar
Name 4 theraputic uses for catechins and epicatechins
- Asthma/ecxema/hay fever (reduces histamine response by inhibiting the enzyme histidine decarboxylase’ responsible for producing histamine from histadine)
- Anti-inflammatory inhibs pro-inflammatory enzymes COX-1 and 5-lipoxygenase
- Neuroligical Health- Inhibits monoamine oxidase (breaks down dopamine, noradrenalin and serotonin)
- CV Health-
Lowers blood pressure and LDL cholesterol
=Increases nitric oxide production
Epicatechins lower insulin resistance by mimicking insulin - Joint health-
Lessen joint degeneration
Protects cartilage by inhibiting proteoglycan and collagen breakdown
Name 4 food sources of quercetin
- Red onion
- Capers
- Asparagus
- Tomatoes
- Red apples
Name 4 theraputic uses of quercetin
- CV health-
anitoxident protects vasclar epithelia,
inhibits LDL oxidation
Nitric oxide release
reduces platelet aggression
ACE inhibitor (lowers blood pressure) - Anti-cancer-
Induces apoptosis of cancer cells
Inhibit angiogenesis
anti-metastastic
reduces radiotherapy damage
increases efficacy of chemotherapy - 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_