QUESTIONS - Nutrient rich foods - superfoods Flashcards by Tess Thompson

What are nutrient rich foods?

Foods that are high in nutrients and often low in calories
They provide an abundant source of macronutrients, micronutrients, fibre, enzymes (when not processed or cooked) and phytonutrients

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what is the difference between nutrient rich foods and true superfoods?

Nutrient rich foods are high in nutrients and often low in calories.
True superfoods contained all or nearly all the vitamins, minerals and trace minerals the body needs

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name some nutrient rich foods

Garlic
Ginger
Beetroot
Blueberry
Elderberry
Cranberry
Chia seeds
Pomegranate
Maca

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what are the energetics of garlic?

Hot, dry, pungent, spicy

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what is the other name of garlic?

Allium sativum

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what nutrients is garlic high in?

Volatile organic sulphur compounds, particularly allicin
Fructans (prebiotic oligosaccarides)
Small amounts of manganese, calcium, selenium and vitamins see

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what are the therapeutic effects of garlic mostly due to?

Its volatile organic sulphur compounds, particularly allicin.

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What is allicin in garlic?

A volatile organic sulphur compound. It is an oily, slightly yellow liquid which gives garlic its distinctive taste and odour

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what (inactive) compound is in garlic?

Alliiun

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What active compound in in garlic?

Allicin

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what enzyme is in garlic and what does it converts?

The enzyme alliinase converts alliin into the active compound allicin

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What are the benefits and clinical applications of garlic?

Immunity
Digestive Health
Anti-inflammatory
Cardiovascular health
Detoxification
Anti-cancer

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How and why does garlic support the immune system?

It is antimcrobial (antifungal/ bacterial/ parasitic/ viral)
Increases interferons and macrophages

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Name three immune related issues that garlic can help with and how to apply it?

Dental infection/oral thrush - chew peeled clove
Athletes foot - rub a crushed garlic clove on area
Ear infections - put 2-3 drops of warm garlic oil into affected ear (lay on side) a 10 to 15 minutes

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how does the garlic support to digestive health?

The warming properties stimulate the ‘digestive fire’
It supports GIT microbial balance (prebiotic / addresses dysbiosis)

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which anti-inflammatory enzymes / pathways does garlic inhibit?

COX and LOX
Also the pro-inflammatory NF-kB

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what are the benefits and clinical applications of garlic

Cardiovascular health
Detoxification
Anti-cancer

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what specific effects does garlic have on blood pressure and how?

Antihypertensive effects by increasing levels of the vasodilator nitric oxide - decreases arterial calcification (stiffness)

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How does garlic support cardiovascular health?

Antihypertensive effects (vasodilator - nitric oxide)
Reduces LDL-cholesterol and LDL oxidation, was increasing HDL
Anticoagulant properties (inhibits platelet activation), hence improves blood circulation

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what effect does garlic have one cholesterol?

Reduces LDL-cholesterol and LDL oxidation, was increasing HDL

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what effects does garlic have on platelets and what does this improve?

Anticoagulant properties (inhibits platelet activation), hence improves blood circulation

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How does garlic help detoxification in the liver?

Inhibits phase 1 and promote phase 2 liver detoxification.
It also stimulates synthesis of antioxidants superoxide dismutase and glutathione peroxidase

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Which antioxidants does garlic stimulate synthesis of?

Superoxide dismutase
Glutathione peroxidase

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how is garlic anti-cancer?

It reduces cancer cell proliferation (through detoxification and antioxidants)

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what organ support protocol is garlic often used for and why?

Liver support - inhibits phase 1 and promotes phase 2 liver detoxification. Stimulates synthesis of antioxidants superoxide dismutase and glutathione peroxidase

How should garlic be prepared and cooked and why?

Should be crushed all slice and left for 10 minutes before cooking The enzyme alliinase is inactivated by heat

what garlic supplement is there, what can it be used for?

Alliicin extract Antimicrobial properties, especially cases of dysbiosis (including SIBO and candidiasis)

what cautions should you be aware of regarding garlic and why?

May cause mild GI effects (e.g. reflux, bloating, flatulence, diarrhoea) Intake should be discontinued 10 days prior to surgery and doses of greater than 3 g of day may interact with anti-platelet medication

What is garlic (description)?

A bulb consisting of cloves in a white or mauve-tinged parchment like skin

what is ginger?

A beige ball bulbous rhizome with yellow fibrous flesh

What is another name for ginger?

zingiber officinalis

what are the energetics of Ginger?

Dry ginger hot Fresh ginger is warming Dry

What are the therapeutic nutrients in garlic called?

Volatile oils and compounds called 'gingerols'

what is the recommended dose (mg) of ginger when using for its anti-inflammatory and antimicrobial properties?

400 mg three times a day (important to split doses throughout the day)

what are the benefits and clinical applications of ginger?

Digestive health Antimicrobial and anti-inflammatory Anti nausea agent Cardiovascular health

what inflammatory pathways this ginger inhibit, and what type of condition does it help reduce?

LOX, COX and TNF-a Inflammatory joint pain

How and why does ginger support the immune system?

It is antimcrobial (antifungal/ bacterial/ parasitic/ viral) Increases interferons and macrophages

how does ginger reduce nausea?

Associated with carminative effects.

It whate conditions can ginger be used for it's anti-nausea effects?

Travel, pregnancy, cancer related sickness Use fresh ginger (for a very small amount of dry) for nausea. Do not use dry in pregnancy as it is too hot

how does ginger support cardiovascular health?

It is a circulatory stimulant and lower LDLs

what type of vegetable is a beetroot

Reach vegetable

What are the energetics of a beetroot?

Gently warming, sweet (and hence nourishing)

what nutrients is beetroot high in?

Iron, magnesium, magnesium, potassium Vitamins C, B6 and folate Phytochemicals including betalain pigments (red), betalaine, zeaxanthin and lutein Inorganic nitrates - nitric oxide

what are the benefits and clinical applications of beetroot?

Improves exercise performance Antioxidant Anti-inflammatory Detoxification Cardiovascular health Methylation

how does beetroot improve exercise performance?

The inorganic nitrates (which make nitric oxide available to body tissues) improve oxygen use and stamina during exercise

which antioxidants does beetroot contain?

Betalains, carotenoids, vitamins C

how is beetroots anti-inflammatory?

Betalains inhibits cyclo-oxygenases (COX)

How does beetroot support detoxification?

Betalains support phase 2 liver detoxification

How does beetroot support cardiovascular health?

Inorganic nitrates are converted to nitric oxide in the body which has a vasodilatory effect (lowers blood pressure). Betalains inhibit LDL oxidation associated with atherosclerosis

How does beetroot prevent atherosclerosis?

Betalains also inhibit LDL oxidation associated with atherosclerosis

what does nitric oxide do to the cardiovascular system?

It has a vasodilatory effect, and hence lowers blood pressure

how does beetroot support to methylation?

Betaine is a method donor, and therefore supports methylation

what is methylation (beetroot)?

methylation involves adding a methyl group to DNA to change gene expression

when should you drink beetroot juice to improve exercise performance and why?

One to 2 hours before exercise - because dietary nitrates peak in the blood 12 hours after ingestion

how much beetroot juice should you take for hypertension?

One 250 ml glass per day

how much beetroot juice should you take for Cancer support and why?

2 to 4 (250 ml) glasses per day - drunk throughout the day, to reduce tumour growth and decrease cancer related fatigue

how much beetroot juice should you drink from liver support?

One 250 ml glass per day as part of a liver support protocol

How is beetroot best eaten and why?

Raw, because it is prone to oxidation and you lose nutrients if cooked Cooked softened beetroot is helpful way digestions is weak (gently steam)

What is another name for beetroot?

beta vulgaris

What nutrients are blueberries high in?

Vitamins C and K Fibre Phytonutrients, including ellagitannins, flavonoids, resveratrol and anthocyanins

what type of blueberries are more nutrient rich and why?

Wild blueberries They have an even higher antioxidant profile

what are the energetics of blueberries?

Cooling

what are the benefits and clinical applications of blueberries?

Anti-inflammatory Antioxidant Anti-cancer

How / why are blueberries anti-inflammatory

Polyphenyl rich extracts from blueberries suppress mediators of acute inflammation such as COX-2

why can blueberries protect against oxidative stress? Which diseases can they help prevent?

Blueberry extracts are high in antioxidants that can protect against oxidative stress associated with atherosclerosis and neurodegenerative diseases

what part of connective tissues can blueberries support?

Collagen e.g. in vessels

why do blueberries have anti Cancer properties?

The antioxidant rich, and immune boosting composition of blueberries exerts tumour-suppressive and anti-proliferative properties

what nutrients are elderberries high in?

Vitamins C, anthocyanin and quercetin

what are the energetics of elderberries?

Cooling (and bitter)

what are the benefits of elderberries?

Immune boosting Diaphoretic

how are elderberries and immune boosting?

They have anti-viral properties and I used to prevent autumn and winter illnesses?

What dosage elderberry syrup/supplements should be used in autumn winter as a preventative

2 teaspoons (syrup) or 1000 mg (dry in supplements)

What is a diaphoretic (elderberry) and what condition does this support?

Diaphoretic's promote sweating, and therefore supports fevers

what nutrients are cranberries high in?

Proanthocyanins (colour) Vitamin C Flavonoids such as quercetin Manganese, Copper Vitamin E, K, B5 and B6

what are the energetics of cranberries?

Cooling, sweet, nutritive

what are the benefits of cranberries?

Urinary anti-septic Helicobacter pylori Cardiovascular health

How do cranberries help in the the prevention and treatment of urinary tract infections?

The bacteria are associated with UTIs (Escherichia coli) often contained fimbriae, which enables their epithelial attachment. Cranberry impedes this attachment

How is cranberry useful in the treatment of Helicobacter pylori?

It has anti-adhesive properties which prevent H.pylori attaching in the stomach

how can cranberries support cardiovascular health?

They can reduce blood pressure and oxidative stress due to the high antioxidant profile (e.g. anthocyanins)

what is the recommended daily dosage of cranberries (juice and powder)?

Juice - 300 to 500 mls daily (divided into two doses) Powder (capsules) - 250 to 500 mg

what is a caution associated with cranberries?

Avoid using above the recommended therapeutic dose if suffering from kidney stones

what is the energetics of Chia seeds?

Cooling, moistening

what is the other name for chia seeds?

Salvia Hispanic

what nutrients are Chia seeds high in?

Omega three fatty acids (alpha linoleic acid) - one of the highest known plant sources Fibre Calcium, phosphorus, potassium, zinc, copper, magnesium, Iron, manganese High-quality protein Antioxidants Mucilage

what are the benefits and clinical applications of Chia seeds?

Antioxidant anti-inflammatory Blood sugar regulation Digestive cardiovascular health

Howdy Chia seeds reduce oxidative stress?

They are high in antioxidants such as tocopherols and phenolic compounds

How do chia seeds reduce inflammation?

The Omega-3 content can lower inflammation

How do chia seeds regulate blood sugar?

Decrease postprandial glycaemia and prolong satiety (fibre content)

How do chia seeds support digestive health?

They are high in soluble and insoluble fibre - increase stool bulk and can be useful in cases of constipation The mucilage content soothes the GI mucosa

how can the mucilage in Chia seeds support digestive health?

The mucilage content soothes the GI mucosa

how do Chia seeds support cardiovascular health?

They reduce LDL and lipid peroxidation

what is the suggested intake of Chia seeds?

15 to 30 g per day (1 to 2 tablespoons)

what is a caution regarding Chia seeds?

Foods high in mucilage may decrease the absorption of medications - take two hours apart

what are the energetics of pomegranate?

Neutral, tonifies Yin

what is the other name for pomegranate?

Punica granatum

what nutrients are pomegranate high in?

Vitamin A, C, K and folate Iron, calcium, potassium, phosphorus, manganese, and zinc Phytonutrients

what are the benefits and clinical applications pomegranates?

Digestive health Anti-inflammatory Insulin sensitivity Cardiovascular health Anticarcinogenic

What's phytonutrients are in pomegranates and What other properties?

Ellagitannins - antioxidant/anti-inflammatory Punicic acid - a form of conjugated linoleic acid - antioxidant, anti-inflammatory, lipid-lowering Anthocyanins - antioxidant

how do the Ellagitannins in pomegranates contribute to digestive health?

Ellagitannins inhibit growth of certain pathogenic bacteria while increasing growth of other beneficial day bacteria

how does punicic acid in pomegranates contribute to digestive health?

Punicic acid (concentrated in seed oil) is known to activate transcription factors (PPARs -peroxisome proliferator-activated receptors), reducing intestinal inflammation e.g. in inflammatory bowel diseases

In what way are pomegranates anti-inflammatory?

They block the activation of inflammatory pathways including the NF-kB pathway

what metabolic conditions can pomegranate be used in and why?

Type two diabetes, polycystic ovarian syndrome, insulin resistance etc. Pomegranates are associated with an improvement in insulin resistance (through PPARs (peroxisome proliferator-activated receptors - transcription factors) activation.

How does pomegranate improve cardiovascular health?

It can reduce systolic and diastolic pressure in hypertensive patients The high antioxidant content protects the endothelium and also decreases LDL oxidation

How is pomegranate hypertensive?

Due to the antioxidant capacity of phytochemicals, as well as nitric oxide forming properties

How does the antioxidant content in pomegranates contribute to cardiovascular health?

It protects the endothelium and also decreases LDL oxidation

how is the pomegranate anti carcinogenic?

Phytonutrients decrease expression of cyclooxygenase-2 (COX-2) leading to reduced proliferation of cancer cells as well as decreased inflammation Inhibits the cancer cell growth and induces apoptosis

What caution regarding pomegranate should you be aware of?

Care in those taking warfarin or antihypertensive medications - may decrease medication requirements, monitor blood pressure and consult doctor if necessary) Take particular care with ACE-inhibitor drugs as pomegranate may intensify the effects

what is maca (description)?

The plant part used is the radish-like tuber which compromises the hypocotyl and root

what are other names for Maca?

Lepidium meyenii Peruvian ginseng

what is Maca Energetically?

Warm, sweet (nutritive), moist, yin

What nutrients are high in Maca?

Iron, copper, manganese, potassium, calcium Vitamins C, B2, B3, B6 Protein including all the essential amino acids High-fibre A range of lipids including linoleic and oleic fatty acids Phytochemicals

what are the benefits and clinical applications of Maca?

Fertility and sexual function Enhances energy and cognition

how and why does maca increase fertility and sexual function?

Maca increases libido, protects against benign prostatic hyperplasia, improves erectile dysfunction and increases sperm count, maternity and semen volume The aphrodisiac properties are related to lipids in maca called 'macamides'

how and why does maca enhance energy and cognition?

Maca can improve mood and cognitive function - thought to be through its action on the endocannabinoid system, as well as GABA and choline content

what caution is there regarding maca?

Maca from China has a high chance of contamination and genetic dictation