QUESTIONS - Nutrient rich foods - superfoods Flashcards
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
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
name some nutrient rich foods
Garlic
Ginger
Beetroot
Blueberry
Elderberry
Cranberry
Chia seeds
Pomegranate
Maca
what are the energetics of garlic?
Hot, dry, pungent, spicy
what is the other name of garlic?
Allium sativum
what nutrients is garlic high in?
Volatile organic sulphur compounds, particularly allicin
Fructans (prebiotic oligosaccarides)
Small amounts of manganese, calcium, selenium and vitamins see
what are the therapeutic effects of garlic mostly due to?
Its volatile organic sulphur compounds, particularly allicin.
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
what (inactive) compound is in garlic?
Alliiun
What active compound in in garlic?
Allicin
what enzyme is in garlic and what does it converts?
The enzyme alliinase converts alliin into the active compound allicin
What are the benefits and clinical applications of garlic?
Immunity
Digestive Health
Anti-inflammatory
Cardiovascular health
Detoxification
Anti-cancer
How and why does garlic support the immune system?
It is antimcrobial (antifungal/ bacterial/ parasitic/ viral)
Increases interferons and macrophages
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
how does the garlic support to digestive health?
The warming properties stimulate the ‘digestive fire’
It supports GIT microbial balance (prebiotic / addresses dysbiosis)
which anti-inflammatory enzymes / pathways does garlic inhibit?
COX and LOX
Also the pro-inflammatory NF-kB
what are the benefits and clinical applications of garlic
Cardiovascular health
Detoxification
Anti-cancer
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)
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
what effect does garlic have one cholesterol?
Reduces LDL-cholesterol and LDL oxidation, was increasing HDL
what effects does garlic have on platelets and what does this improve?
Anticoagulant properties (inhibits platelet activation), hence improves blood circulation
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
Which antioxidants does garlic stimulate synthesis of?
Superoxide dismutase
Glutathione peroxidase
how is garlic anti-cancer?
It reduces cancer cell proliferation (through detoxification and antioxidants)
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
