Phytonutrients

Question 1

What are phytonutrients?

Answer 1

Chemical compounds produced by plants which are beneficial to human health and help prevent various diseases

Question 2

Benefits of phytonutrients

Answer 2

• Give foods taste, fragrance, colour
• Promote health and fight disease
• There are over 25,000 of them
• They are found in tea, nuts, spices, beans, herbs, fruit, veg and grains

Question 3

What foods are flavonoids found in?

Answer 3

Blue, purple & black

For example blueberries, blackberries, aubergine, olives

Question 4

Flavonoid benefits

Answer 4

Antioxidants, heart health, circulation and vision

Question 5

What foods are chlorophyll found in?

Answer 5

Green

Kale, spinach, broccoli, Brussel sprouts, avocado, cucumber

Question 6

Benefit of chlorophyll

Answer 6

Liver detox

Question 7

What foods are lycopene found in?

Answer 7

Red and pink

Tomatoes, guava, watermelon

Question 8

Benefits of lycopene

Answer 8

Reduce inflammation, high in vit c, prostate support

Question 9

What foods are carotenoids?

Answer 9

Yellow and orange

Carrot, sweet potato, squash, turmeric

Question 10

Carotenoid benefits

Answer 10

Immune, vision, joints

Question 11

What foods are sulphur compounds in?

Answer 11

White & brown

Mushrooms, onion, garlic, parsnip, ginger

Question 12

Sulphur compound benefits

Answer 12

Heart, circulation and liver detox

Question 13

What are catechins and epicatechins?

Answer 13

Flavonoid with strong antioxidant properties

Question 14

Catechins and epicatechin foods

Answer 14

Tea & cocoa
Black grapes, berries, apples, pears, plums

Question 15

Catechin and epicatechin benefits

Answer 15

Anti inflamm, neuros, cardio, joints

Question 16

What is quercetin & what dosage?

Answer 16

Most abundant of the flavonoids

150mg-1500mg a day

(fast excretion rate so needs to be consumed regularly)

Question 17

Food sources of quercetin

Answer 17

Onions, apples, grapes, berries and tomatoes

Question 18

Quercetin benefits

Answer 18

Cardio, cancer, immune, gout,

Question 19

Isoflavonoid foods (pea)

Answer 19

Brussel sprouts, lentils, peas, chickpeas, peanuts

Question 20

Isoflavonoid benefits

Answer 20

Oestrogens, osteo, cardio

Question 21

What are lignans?

Answer 21

They can be metabolised to form phytoestrogen compounds

Question 22

Phytoestrogen food sources

Answer 22

Flaxseeds, sesame seeds, beans, pulses, cruciferous veg

Question 23

Lignan benefits

Answer 23

Oestrogen modulation - menstrual and menopause

Anti cancer of hormonal cancer - breast, ovarian, prostate, endometrial

25g a day, freshly ground

Question 24

How to support oestrogen clearance (+ avoid)

Answer 24

• Optimise soluble and insoluble fibre to bind and excrete oxygen from the bowel
• Optimise the gut microbiome with pre and probiotics to prevent the disruption of excreted oestrogens
• Support methylation with folate, b6, b12 foods
• Avoid dairy as it mimicks oestrogen
• Avoid smoking, alcohol and caffeine to prevent overburdening the liver so it can detox oestrogen

Question 25

What is lycopene?

Answer 25

• A fat soluble red pigment produced by plants

Question 26

Lycopene dosage

Answer 26

8-22mg a day
1tbsp tomato puree = 5mg

Question 27

Lycopene benefits

Answer 27

Cancer, cardio and prostate

Question 28

What are phytosterols?

Answer 28

Plant derived lipids structurally similar to cholesterol

Question 29

Phytosterol foods

Answer 29

Wheatgerm, pistachios, almonds, brussel sprouts

Question 30

Phytosterol benefits

Answer 30

Good for cholesterol, cancer, prostate and immune

Question 31

Indole-3-Carbinol food and benefit

Answer 31

Cruciferous veg
Oestrogen control

Question 32

Isothiocyanates foods

Answer 32

Cruciferous veg, horseradish, mustard

Question 33

Isothiocyanates benefits

Answer 33

Liver detox, anti cancer, antiox

Question 34

Anthocyanin benefits

Answer 34

Neuros, insulin, decrease arterial stiffness

Question 35

Anthocyanin foods

Answer 35

Blue, red and purple plants