Phytonutrients 3 Flashcards
Name the six subgroups of FLAVONOIDS
Flavonols Flavones Isoflavones Flavanones Anthocyanins Flavanols or catechins
Name 4 phytonutrients recommended for oestrogen balance?
Isoflavones
Lignans
Indole-3-Carbinol
Resveratrol
Name 4 food sources of isoflavonoids
Mostly soy
Lentils
Chickpeas
Peanuts
Name 4 food sources of lignans
Flaxseeds
Sesame seeds
Beans
Cruciferous vegetables
Which are the 2 main food sources for Indole-3-Carbinol?
Cruciferous vegetables Broccoli sprouts ( 20 to 50 times more abundant than normal broccoli)
Name 4 phytonutrients which have neuroprotective properties
Catechins/Epicatechins
Proanthocyanidins
Anthocyanins
Quercetin (as reduces brain inflammation)
Name 4 food sources that can help against depression (as they contain Catechins/Epicatechins)
Green Tea
Cocoa
Pears
Vinegar
Name 3 food sources we could recommend for clients with Parkinson’s or Alzheimer’s
Grapes, apples (Proanthocyanidins)
Cherries (Anthocyanins)
Name 4 main anti-inflammatory phytonutrients
Catechins/Epicatechins
Quercetin
Isothiocyanates
Lycopene
Name 3 food sources for Quercetin
Onions
Apples
Tomatoes
Name 3 food sources for isothiocyanates
Cruciferous vegetables
Horseradish
Mustard
Name 3 food sources for lycopene
Tomatoes
Watermelon
Pink grapefruit
Name 3 main phytonutrients against breast and prostate cancers
Quercetin
Lignans
Indole-3-Carbinol
Name 2 main phytonutrients for support against prostate cancer
Naringin
Lycopene
Describe a therapeutic dosage of Catechins /Epicatechins for cardiovascular health
640 ml of purple grape juice
Or:
4-5 cups of black tea
(improves endothelium - dependent vasodilation)
How many mg of isoflavones from soy protein should be recommended for women experiencing menopausal symptoms ?
80-160mg
How many grams of soy protein should be recommended against osteoporosis?
40g
What is the recommended daily dosage of flaxseeds to have the full benefits from lignans?
2 TBSP of flaxseeds daily
Name 4 main phytonutrients for cardio-vascular support
Catechins/epicatechins
Quercetin
Anthocyanins
Lycopene
Name 3 main phytonutrients to support insulin sensitivity
Epicatechins
Anthocyanins
Resveratrol
What daily quercetin dosage should be recommended for exercise performance?
150-1000mg per day
What daily dosage of Resveratrol should be recommended for a type 2 diabetes client?
150mg per day
From which phytonutrient would DIM come from and in which foods can you find it?
Indole-3-Carbinol
Cruciferous vegetables
Broccoli sprouts
What daily dosage would you recommend to promote CIN regression (Cervical Intraepithelial Neoplasia).
200 to 400mg daily
