Phytonutrients 3

Question 1

Name the six subgroups of FLAVONOIDS

Answer 1

Flavonols
Flavones
Isoflavones
Flavanones
Anthocyanins
Flavanols or catechins

Question 2

Name 4 phytonutrients recommended for oestrogen balance?

Answer 2

Isoflavones
Lignans
Indole-3-Carbinol
Resveratrol

Question 3

Name 4 food sources of isoflavonoids

Answer 3

Mostly soy
Lentils
Chickpeas
Peanuts

Question 4

Name 4 food sources of lignans

Answer 4

Flaxseeds
Sesame seeds
Beans
Cruciferous vegetables

Question 5

Which are the 2 main food sources for Indole-3-Carbinol?

Answer 5

Cruciferous vegetables
Broccoli sprouts ( 20 to 50 times more abundant than normal broccoli)

Question 6

Name 4 phytonutrients which have neuroprotective properties

Answer 6

Catechins/Epicatechins
Proanthocyanidins
Anthocyanins
Quercetin (as reduces brain inflammation)

Question 7

Name 4 food sources that can help against depression (as they contain Catechins/Epicatechins)

Answer 7

Green Tea
Cocoa
Pears
Vinegar

Question 8

Name 3 food sources we could recommend for clients with Parkinson’s or Alzheimer’s

Answer 8

Grapes, apples (Proanthocyanidins)

Cherries (Anthocyanins)

Question 9

Name 4 main anti-inflammatory phytonutrients

Answer 9

Catechins/Epicatechins
Quercetin
Isothiocyanates
Lycopene

Question 10

Name 3 food sources for Quercetin

Answer 10

Onions
Apples
Tomatoes

Question 11

Name 3 food sources for isothiocyanates

Answer 11

Cruciferous vegetables
Horseradish
Mustard

Question 12

Name 3 food sources for lycopene

Answer 12

Tomatoes
Watermelon
Pink grapefruit

Question 13

Name 3 main phytonutrients against breast and prostate cancers

Answer 13

Quercetin
Lignans
Indole-3-Carbinol

Question 14

Name 2 main phytonutrients for support against prostate cancer

Answer 14

Naringin

Lycopene

Question 15

Describe a therapeutic dosage of Catechins /Epicatechins for cardiovascular health

Answer 15

640 ml of purple grape juice
Or:
4-5 cups of black tea
(improves endothelium - dependent vasodilation)

Question 16

How many mg of isoflavones from soy protein should be recommended for women experiencing menopausal symptoms ?

Answer 16

80-160mg

Question 17

How many grams of soy protein should be recommended against osteoporosis?

Answer 17

40g

Question 18

What is the recommended daily dosage of flaxseeds to have the full benefits from lignans?

Answer 18

2 TBSP of flaxseeds daily

Question 19

Name 4 main phytonutrients for cardio-vascular support

Answer 19

Catechins/epicatechins
Quercetin
Anthocyanins
Lycopene

Question 20

Name 3 main phytonutrients to support insulin sensitivity

Answer 20

Epicatechins
Anthocyanins
Resveratrol

Question 21

What daily quercetin dosage should be recommended for exercise performance?

Answer 21

150-1000mg per day

Question 22

What daily dosage of Resveratrol should be recommended for a type 2 diabetes client?

Answer 22

150mg per day

Question 23

From which phytonutrient would DIM come from and in which foods can you find it?

Answer 23

Indole-3-Carbinol
Cruciferous vegetables
Broccoli sprouts

Question 24

What daily dosage would you recommend to promote CIN regression (Cervical Intraepithelial Neoplasia).

Answer 24

200 to 400mg daily