QUESTIONS - Superfoods Flashcards
1
Q
What is a superfood?
A
A food that contains all or nearly all the vitamins, minerals and trace minerals the body needs.
They are rich in vitamins and minerals, and generally contain phytonutrients, enzymes, essential fatty acids and antioxidants
2
Q
what is and oxygen radical absorbance capacity (ORAC) score
A
A laboratory test that aims to quantify the total antioxidant capacity (TAC) of a food
3
Q
what are phytonutrients
A
Plant nutrients
4
Q
name some super foods
A
Chlorophyll
Seaweed
Microalgae: Spirulina and chlorella
Wheat grass
Barley grass
Sprouts, especially broccoli sprouts
Bee pollen
Whole grains
5
Q
what do many super foods have in common?
A
Chlorophyll
6
Q
what is chlorophyll and what is it used to produce?
A
Plants used chlorophyll to trap light; it is used in photosynthesis to produce ATP
7
Q
what are the energetics of chlorophyll?
A
Cooling, calming for Yang excess
8
Q
What gives plants and algae their green colour?
A
Chlorophyll
9
Q
name some rich sources of chlorophyll
A
Green leafy vegetables e.g. spinach, rocket, parsley, cress
10
Q
what is chlorophyll similar in structure to and how does it differ?
A
Haemoglobin
It also has a porphyrin ring back the central atom is magnesium instead of iron
11
Q
what vitamins is chlorophyll a good source of?
A
Vitamins: A, C, E, K
12
Q
What minerals is chlorophyll a good source of?
A
Minerals: magnesium, iron, calcium, potassium
13
Q
name some of the benefits and clinical applications of chlorophyll?
A
Detoxification
Antioxidant
Reduces inflammation
Supports energy production
Promotes wound healing
Deodorant properties
14
Q
how does and what chlorophyll detoxify?
A
Chlorophyll combines with certain carcinogenic chemicals (e.g. heterocyclic amines, polycyclic aromatic hydrocarbons and aflatoxins).
It positively influences detoxification of carcinogens in the liver by down regulating phase 1 enzymes and inducing phase II
15
Q
What is a heterocyclic amine
A
A carcinogenic chemical found in cooked meats
16
Q
what carcinogenic chemical is found in tobacco smoke, grilled/tribe meats?
A
Polycyclic aromatic hydrocarbons
17
Q
what is an aflatoxin?
A
A food-borne toxin produced by certain fungi
18
Q
how is chlorophyll and antioxidant?
A
It decreases oxidative damage, especially by chemical carcinogen and radiation treatment.
19
Q
what type of antioxidant activity does chlorophyll promote?
A
Endogenous
20
Q
what can activate TNF-a-gene and what from?
A
Lipopolysaccharides (LPS) released from bacteria
21
Q
Which pro inflammatory marker does chlorophyll reduce?
A
TNF a gene
22
Q
what is a lipopolysaccharide?
A
It acts as an endotoxin and is in bacterial cell walls
23
Q
where are lipopolysaccharide’s released from?
A
Intestinal bacterial infections /intestinal permeability
24
Q
How does chlorophyll support energy?
A
It is rich in magnesium which is required for the production of ATP
25
how do you use chlorophyll for wound healing?
Topically as a cream or ointment
26
what deodorant properties does chlorophyll have and in what circumstances is it used?
It can reduce odour e.g. from colostomy, ileostomy or incontinence
27
How can chlorophyll useful in diseases such as cancer, osteoporosis, arthritis and kidney stones and why?
It is alkalising and has a high alkaline mineral content.
Excess acidity in the body can cause diseases such as cancer, osteoporosis, arthritis and kidney stones
28
what is the normal blood pH?
7.35 - 7.45
29
What does acidity do to cellular function?
Tissues can become acidic (due to certain diseases, drugs, diet) causing alterations to normal cellular function and increasing the risk of chronic disease
30
how should you cooked chlorophyll rich foods?
More slightly steamed
31
what happens when you overcook chlorophyll and how can you tell?
Overcooking destroys chlorophyll, retaining the green retains the benefits
32
what are chlorophyll supplements usually made from, and how does it differ from chlorophyll?
Chlorophyllin - a semi-synthetic mixture of sodium copper salts derived from chlorophyll.
During synthesis, magnesium is replaced with copper
33
What are the three major groups of macroalgae?
Red algae
Brown algae
Green algae
34
Name some red algaes
Dulse
Nori
Laver
35
What ares some brown algaes?
Kelp
Bladderwrack
Wakame
36
Name some green algaes?
Sea lettuce
Spongeweed
37
what is another group of algaes (that is not a seaweed and not included in the three major groups)?
Blue green algae e.g. chlorella
38
what is a macroalgae?
Seaweed
39
what are the energetics of seaweed?
Cooling
Moistens dryness
40
what nutrients are seaweed a good source of?
Particularly, iodine, iron and calcium B12 (nori)
Omega-3
A range of amino acids
41
Which seaweed is a good plant source of B12
Nori
42
What are the 7 benefits and clinical applications of seaweed?
Anti-oxidant
Anti inflammatory
Thyroid function
Healthy weight management
Blood sugar control
Management of blood lipids
Digestion and GIT health
43
What is the component of seaweed called that has the antioxidant effects?
A carotenoid called Fucoxanthin is found in edible brown seaweed such as wakame and has powerful antioxidant effects
44
Which inflammatory proteins does seaweed reduce?
NG-kB and COX-2
45
How does seaweed help thyroid function?
The high iodine content is useful for the production of T3 and T4
46
Which seaweed is considered rge most therapeutically effective for thyroid function and associated weight gain and why?
Bladderwrack - it is rich in bioavailble iodine, other minerals and amino acids such as tyrosine to support thyroid
47
Which amino acid is required for healthy thyroid function?
Tyrosine
48
How is seaweed goof for weight management?
It boosts minerals and vitamins while being low in calories.
Contains fibre which increases satiety
Fucoxanthin upregulates expression of mitochondrial uncoupling protein (UCP1) - involved in metabolic thermogenesis (decreases fat accumulation)
49
What is the nutrient and related protein in seaweed called that is involved in metabolic thermogenesis (decreases fat accumulation)?
Fucoxanthin - (a carotenoid antioxidant)
Mitochondrial uncoupling protein (UCP1)
50
How does seaweed help control blood sugar levels and what enzyme is involved?
It increases insulin sensitivity through its effects on the tyrosine phosphatse enzyme.
51
What metabolic condition is seaweed useful in controlling?
Seaweed promotes better glycaemic control and is good for insulin resistance.
52
What does seaweed do to triglycerides and lipids?
It reduces serum triglycerides and improves the LDL:HDL ratio
53
HOW does seaweed help bind cholesterol?
The gel-forming fibre in seaweed binds to cholesterol in the intestinal lumen leading to increased clearance of cholesterol
54
Explain how the fibre in seaweed helps digestion and GIT health
The fibre enhances growth of beneficial bacteria (supports GI tight junctions) and bowel elimination
55
How does seaweed help conditions like ulcers, constipation and colitis?
It nourishes inflamed digestive tract
56
What toxins can seaweed accumulate, name some examples?
Heavy metals including cadmium, mercury and lead
57
Which seaweed has a soft, chewy texture?
Dulse
58
Which seaweed is usually dried into sheets and added to cooking, or soaked in water to soften?
Kelps
59
Which seaweed has a strong mineral-rich flavour and is often used in soups?
Kombu
60
Which seaweed has a mildly sweet flavour and firm texture which is often sold as granules, flakes and a salt substitute?
Arame - a kelp
61
What is microalgae?
Microalgae is phytoplankton - freshwater, single celled photosynthesising algae or bacteria
62
What are the the types of microalgae?
Blue-green algae
Spirulina
Chlorella
63
What type of algae is Blue-green algae?
Freshwater cyanobacteria (not an algae)
Aphanizomenon flos-aquae (AFA) wild blue-green algae
64
What type of algae is spiulina?
Blue-green spiral shaped Cyanobacteria
65
What type of algae is chlorella?
Single celled fresh water green algae
66
What are the energetics of micro-algae?
Cooling
Moistens dryness
67
What nutrients are high in microalgae?
Chlorophyl
Iron
50-70% protein
Excellent source of available B12 and D2
68
What is there a notable absence of in chlorella?
Iodine
69
what shape and colour is spirulina?
Spiral shaped, blue–green algae
70
where does spirulina grow?
In both fresh and salt water
71
why is spirulina easily digested?
Because it lacks cellulose walls
72
what are the two species of spirulina that are cultivated worldwide?
Arthrospira platensis and arthrospira maxima
73
What nutrients is spirulina high in?
Highly nutritious
60 to 70% highly bioavailable protein
Contains all the essential amino acids
Rich in beta-carotene, phycocyanin, chlorophyll
Rich in vitamin B1, B2, B3, A, K
Rich in copper, iron, zinc, calcium, magnesium, potassium
74
what are phycocyanins?
A pigment binding protein that exert anti-cancer activity
75
the spirulina contain B12?
It contains analogues of vitamin B12 which are not absorbed in the gut - it is not a reliable source of B12 for vegans
76
Name 8 benefits and clinical applications of spirulina
Detoxification
Immune enhancing
Anti-inflammatory
Anti-cancer
Exercise performance
Antiallergic effects
Antihypertensive
Positive effect on blood lipids
77
How and what does spirulina detoxify?
It acts as an accumulator (biosorbent) of heavy minerals due to 'ion-exchange binding'.
It binds with heavy metals including cadmium, arsenic, lead and mercury
78
what does biosorbent mean?
A biomass that allows a contaminant to bind to it cellular structure
79
What part of the immune system does spirulina enhance?
It increases natural killer cell activity and has anti-viral properties
80
What anti-inflammatory pathways does spirulina reduce?
It reduces the production of pro inflammatory cytokines by inhibiting the NF-kB pathway
81
What is phycocyanin?
What superfoods contain it?
What properties does it have?
Phycocyanin is a protein extract from spirulina.
It has anti-cancer properties, anti-inflammatory, antioxidant, and antiproliferative effects
82
how does Spirulina help exercise performance?
It increases endurance, whilst the high amino acid content supports muscle hypertrophy
83
What anti allergic effects does Spirulina have and which allergic condition has been linked?
It inhibits histamine from mast cells
Allergic rhinitis
84
How does Spirulina have a positive effect on blood lipids?
It lowers LDL and VLDL cholesterol and triglycerides whilst increasing HDL
85
What adverse affects can Spirulina I have?
May include diarrhoea, bloating, flatulence and oedema (at higher doses)
86
what is the suggested daily dosage of Spirulina?
And how much Spirulina is in 1 tablespoon?
One to 8 g per day
(1 tbsp = 7g)
87
what is chlorella?
A single sound green algae
88
How does chlorella differ to Spirulina?
It has tough Cellulose walls and requires pulverising to increase availability of the micronutrients
89
what are the energetics of chlorella?
For excess heat and Yin deficiency
90
What nutrients are high in chlorella?
Highest amount of chlorophyll of any known plant
60% by available protein
Contains essential fatty acids
Hi vitamin D2, B1, B2, B3, B6 and B12
High magnesium, IRON, phosphorus and zinc
91
What plant has the highest amount of chlorophyll?
Chlorella
92
How does chlorella differ nutritionally from Spirulina?
Chlorella contains bioavailable B12 (205 - 223 mcg per 100g)
93
How does chlorella differ clinically to seaweed for people with hypothyroidism
Chlorella is safer people on thyroxine, unlike seaweed
94
what are the benefits and clinical applications of chlorella?
Heavy metal chelator
Detoxification
Anti diabetic
Iron and B12 deficiency
Cancer treatment
Oestrogen metabolism
Immune support
95
which heavy metals does chlorella chelate?
Chlorella is able to bioaccumulate heavy metals such as mercury and arsenic.
It's possibly able to remove mercury from sites such as the brain and kidneys
96
What does chlorella detoxify?
Radioactive particles after radiation treatment
97
how is chlorella an anti-diabetic?
Which genes does it influence?
It improves glycaemic control by influencing genes involved in insulin signalling and glucose uptake (GLUT4)
98
what metabolic condition can chlorella be used for?
Insulin resistance
99
What is GLUT4?
Cell membrane glucose transporter
100
which blood condition is chlorella good for?
Iron deficiency anaemia
101
How is chlorella useful for cancer treatment?
Reduce the side-effects of radiotherapy
Improves immune function and decreases infection risk after chemotherapy
102
how is chlorella useful in the oestrogen metabolism?
In what hormone conditions is it
It can metabolise more potent oestrogens (oestradiol) to less potent forms
It can degrade BPA
103
What hormone conditions is chlorella useful for?
Oestrogen dominance
e.g. endometriosis, breast cancer, fibroids
104
How does chlorella help the immune system - explain the process?
It helps recurrent infections by increasing IgA, which increases mucosal resistance to infection
105
How does IgA works in the immune system?
It increases mucosal resistance to infection (decreases risk of respiratory, gastrointestinal and genitourinary infection)
106
what side effects can chlorella cause?
Detox reactions such as nausea and bloating
107
What is the recommended dosage for chlorella?
2-3 g / day
108
what herb is used for a heavy metal detox, which metals does it bind and how does it work?
Coriander can be used to mobilise Mercury and other toxic heavy metals such as aluminium from the central nervous system.
It's phytochemicals are able to bind onto the metals
109
How are heavy-metal chelators such as spirulina and chlorella useful in a heavy metal detox (after coriander has moved the metals out of areas such as the nervous system)
Spirulina and chlorella can bind to the metals and allow them to be excreted from the body
110
Whats is wheatgrass?
The young grass of the wheat plant
111
How can you eat wheatgrass?
Whole and raw - more commonly juiced or milled to a fine powder
112
What are the energetics of wheatgrass?
Cooling
Cleanses toxins from the body
113
What nutrients is wheatgrass high in?
Vitamins A, C, E, K, B's
Iron, calcium, magnesium, selenium
Amino acids
Chlorophyll
Antioxidants (phenolic compounds and flavonoids)
114
What parts of the wheatgrass plant are used?
The grass, roots and rhizome
115
When is wheatgrass gluten free?
When the grass is extracted before the grain develops (which contains gluten)
116
What are the benefits and clinical applications for Wheatgrass?
Anti-oxidant
Immune support
Anti cancer
Alkalising
Regulates blood lipids
Weight loss
Detoxification
Digestion
117
What compounds in wheatgrass are antioxidants?
What do they protect against and how?
Phenolic and flavonoids
Protect against chronic diseases by reducing oxidative stress, supporting detoxification
118
How does wheatgrass help in cancer treatment?
It has anti-cancer properties and reduces chemotherapy side effects
119
What chronic disorders can wheatgrass help?
Rheumatoid arthritis, ulcerative colitis, diabetes, obesity
120
How is wheatgrass alkalising?
Because it is high in chlorophyll
121
How does wheatgrass regulate blood lipids?
It reduces serum triglycerides and LDL cholesterol while increasing HDL cholesterol.
122
How can wheatgrass manage weight loss?
It can reduce appetite and increase hormonally-driven signals of satiety (e.g. CCK).
It can also balance blood sugars (reducing cravings)
123
How can wheatgrass help with detoxification?
Supports liver detoxification pathways with its abundance of nutrients and antioxidants
123
In what forms is wheatgrass usually taken?
Fresh juice and powder
123
What medical modality uses wheatgrass for digestive purposes and how
TCM - to nourish the spleen Qi and support digestion. It is also used for dampness
124
What is the recommended dosage for wheatgrass
Fresh juice: 30-120 ml day
Powder: 3-5 g daily
125
What caution there with wheatgrass?
In those with known grass allergies
126
What is another name for Barley Grass
Hordeum vulgare L
127
What are the energetics of Barley grass?
Cooling
Cleanses toxins from the body
128
What is other superfood is Barley grass similar to in terms of nutrients and benefits?
Wheat grass
129
What nutrients is barley grass high in?
Vitamins A, B1, C and E
Calcium, potassium, selenium
Enzymes - including superoxide dismutase (antioxidant)
Antioxidants
Phytochemicals (including flavonoids and other polyphenols)
Chlorophyll
Amino acids, including GABA
High fibre
130
what are the benefits and clinical applications of barley grass?
Antioxidants and anti-inflammatory
Cardiovascular support
Diabetes
Gout
Supports healthy gastrointestinal function
Promote sleep and relaxation
Supports energy production
131
how is barley grass and antioxidant and anti-inflammatory?
It down regulates the pro inflammatory TNF-a, and provides protection against chronic diseases including cancer, diabetes and heart disease.
132
What does the phytochemical 'saponarin' do in barley grass?
It helps regulate blood pressure and has a rich in mineral content (e.g. magnesium and potassium)
133
how does barley grass support the cardiovascular system?
It decreases LDL and total cholesterol while increasing HDL cholesterol.
It helps regulate blood pressure (phytochemical - saponarin)
134
how does barley grass help manage diabetes?
The high fibre content reduces fasting blood sugar and glycated haemoglobin
135
How does barley grass help with gout?
It reduces serum uric acid by increasing urinary excretion
136
How does barley grass support healthy gastrointestinal function?
Fibre supports bowel elimination and nourishes the microflora
137
How do flavonoids in Barley grass help support healthy gastrointestinal function?
They reduce inflammation and allow healing of mucous membrane, especially in conditions such as ulcerative colitis
138
What specific nutrients in Barley grass help promote sleep and relaxation?
GABA (also beneficial for anxiety) and tryptophan (precursor to serotonin and melatonin)
139
How does barley grass for energy production?
Contains enzymes involved in mitochondrial function, including cytochrome oxidase.
140
How do flavonoids in Barley grass support energy production? Which flavonoids?
They improve oxygenation of body tissues and reduce fatigue.
Lutonarin and Saponarin
141
What are there general daily recommendations for dosage of barley grass?
3 to 15 g dried powder
142
what caution is associated with barley grass?
Glass allergies
143
what are sprouts?
Sprouts are seeds that have germinated and put out shoots
144
what can you sprout?
A range of seeds, grains and legumes legumes
145
what is special about plants at the early stage of their lifestyle (when sprouting)?
They have the highest level of vitamins, minerals, enzymes, antioxidants and other nutrients at this stage
146
name some bean and pea sprouts
Lentil, adzuki, garbanzo, soy bean, mung being, black bean, kidney beans, green pea and snow pea sprouts
147
name some sprouted grains
Brown rice, buckwheat, amaranth, quinoa, oat sprouts
148
names some vegetable or leafy sprouts
Radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts
149
name some nut and seed sprouts
Almonds, radish seed, alfalfa seeds, pumpkin seeds, sesame seed or sunflower seeds sprouts
150
generally, what nutrients are sprouts high in?
Protein
Magnesium, phosphorus, manganese
Vitamins C, K, folate
Chlorophyll
Essential fatty acids
Antioxidants
Fibre
151
what are reduced with sprouting and what benefits does this have?
Phytates and tannins
The nutrients in sprouts can be more readily utilised
152
what are the benefits and clinical applications of sprouts?
Support digestion
Blood glucose control
153
How do you sprouts make foods easier to simulate and metabolise
They release enzymes which 'predigest' the nutrients in the seed
154
what type of fibre do sprouts contain and how is it beneficial?
Insoluble fibre - it supports intestinal health/elimination
155
What metabolic condition does sprouts positively impact and how?
Insulin resistance and type two diabetes - sprouts improve blood glucose balance.
Through high fibre content and an increased ability to regulate the activity of amylase
156
what does amylase do (in relation to sprouts)?
Decreases meal derived glucose absorption - hence helps improve blood glucose balance
157
which antioxidants is high in sprouts, particularly broccoli sprouts, and how is it beneficial in blood glucose control?
Sulforaphane
Has a protective effect against diabetic complications
158
What amino acid is in alfalfa sprouts and which condition needs to be cautious of this?
L -canavanine
Lupus - has been linked to exacerbations
159
which sulphur compounds are in sprouts, especially broccoli sprouts?
Glucosinolates
160
what two highly therapeutic compounds do glucosamines (in sprouts) produce?
Sulforaphane
Indole 3-carbinol (I3C)
161
how much more abundant are Sulforaphane and I3C in broccoli sprouts than in fully grown broccoli?
20-50 times
162
What does I3C promote (sprouting)?
Phase 2 liver detoxification.
And is able to support the livers deactivation of oestrogen
163
what hormonal conditions can broccoli sprouts be used for and why? What dose would you give these patients?
Oestrogen dominance e.g. endometriosis, fibroids, breast and ovarian cancer
50g / day
164
what are the benefits/applications of Sulforaphane?
Detoxification
Anti-inflammatory
Anti carcinogenic
Cardiovascular disease
Respiratory health
Helicobacter pylori infections
165
how does Sulforaphane help with detoxification?
It induces phase 2 detoxification enzymes and down regulates phase 1 enzymes
166
what organ support protocol is Sulforaphane often used for?
A liver support protocol
167
what inflammatory markers does Sulforaphane inhibit?
NF-kB and TNF-a
168
which mechanisms does Sulforaphane have an anti-carcinogenic?
Induces expression of the tumour suppressing p21 gene
Induction of phase 2 enzymes - enhancing the detoxification and elimination of activated carcinogens
Increases antioxidant defence Inhibits angiogenesis
169
How does Sulforaphane protect against cardiovascular disease?
Reduces inflammation and oxidative damage that can lead to endothelial dysfunction
Lowers LDL whilst increasing HDL cholesterol
170
how does Sulforaphane support respiratory health?
Promotes detoxification of environmental toxins from the lungs (via phase 2 enzymes expressed in lung cells) and reduces associated upper airway inflammation
171
Which infection has Sulforaphane been shown to eradicate?
helicobacter pylori.
Sulforaphane helps to promote the gastric mucos - reducing the risk of gastritis and gastric cancer
172
how is being pollen made?
Honey bees collect flower pollen and mix it with nectar from their honey sacs. Ther deliver it to the hive and enzymes are adde. It is the key food source for the colony
173
what is the pollen energetically?
Yang, highly nutritive, sweet and warming
174
which nutrients is bee pollen high in?
Protein (30% protein - a third of which are essential amino acids)
Carbohydrates (up to 50% is polysaccharides)
Fatty acids
Vitamins and minerals
Enzymes
Phytonutrients including flavonoids and phenolic acids with antioxidants and anti-inflammatory properties
175
what are the benefits and clinical applications of bee pollen?
Antioxidant
Anti-inflammatory
Cardiovascular health
Aids recovery
Anti-allergic activity
176
How do the antioxidants in B pollen protect against diseases - which diseases?
The high antioxidant profile protects body cells from oxidative stress, associated with cancer, atherosclerosis etc.
177
Which inflammatory enzymes are inhibited by B pollen?
COX and LOX
178
how does Bee pollen support cardiovascular health?
It decreases LDL and lipid oxidation
179
how does Bee pollen aid recovery?
It is highly nutritive and has adaptation properties
180
how do adaptogens work? (Bee pollen)
They increase resistance to stress
181
what auntie allergic effect does Bee pollen have?
How can this be likened to homoeopathy, give an example?
It inhibits histamine release from Mast cells
An example of treating 'like with like' - e.g. Bee pollen used to treat hayfever
182
what is the recommended dose of Bee pollen for hayfever?
1-2 teaspoons daily for at least four weeks before the season starts (no need to take during the season)
183
what is the recommended dose of Bee pollen in uses other than hayfever?
1-2 teaspoons added to food/drink
184
what caution is there regarding Bee pollen?
Do not use in pregnancy as it may have a new to uterine-stimulant effect.
If there are symptoms of allergic response to airborne pollen discontinue use (e.g. Itching, swelling, shortness of breath)
185
what do three parts do whole grains consist of?
The bran, germ and endosperm
186
what nutrients are contained in the bran of a whole grain?
Antioxidants, B vitamins, fibre
187
what nutrients are contained in the germ of a whole grain?
B vitamins, vitamin E, protein, antioxidants, minerals, healthy fats
188
what nutrients are contained in the endosperm of a whole grain?
Carbohydrates, proteins, small amounts of vitamins and minerals
189
what are refined grains?
Grains that have had the germ and bran removed and therefore much of the nutritional value
190
what the energetics of whole grains?
Generally neutral (vary slightly between grains)
191
what are the benefits and clinical applications of whole grains?
Decreased metabolic risk factors
High fibre
Protects against heart disease and cancer
192
How can whole grains support and metabolic processes?
Improve insulin sensitivity, Weight loss with improved fat distribution, and a decrease in total and LDL-cholesterol
193
Why nutrients in in whole grains contribute to improved insulin sensitivity?
Fibre and magnesium content
194
In what way does the high fibre in whole grains support health?
Supports bowel elimination
Increases satiety to support healthy weight management
Assists blood glucose balance by slowing absorption of glucose into the blood
195
What is gluten and where is it found?
A protein found in wheat (all varieties)
196
Name some grains gluten is found in
Wheat, rye, barley
196
What specific proteins make up gluten?
Gliadin and glutenin
196
What autoimmune condition is associated with gluten, explain the response
Coeliac disease
The ingestion of gluten generates an abnormal immune response in the small intestine mucosa
197
what is gluten sensitivity and what biological reason could it relate to?
And intolerance to gluten
Digestive issues or the processing of grains
198
what is causing the problems with grains - explain
Grains are fumigated, bleached, treated with anticaking agent and sprayed with fungicides and insecticides to extend shelf life
199
what are Heritage grains?
grains that were available prior to industrialised culture
200
what alternatives are there to gluten?
Amaranth, corn, teff, millet, rice, quinoa, buckwheat, oats
201
Out of the superfoods discussed, name ONE that isa good source of vitamin B12.
Seaweed – Nori especially
Chlorella
202
Why is it beneficial to include alkalising foods in the diet, and what plant compound discussed is particularly useful for this?
To maintain homeostasis in the body. Acid forming diet = acidity alters cellular function and can increase the risk of various chronic diseases such as cardiovascular disease, osteoarthritis, arthritis etc.
Foods containing chlorophyl – e.g. dark leafy greens. Lots of vegetables.
203
Outline ONE mechanism by which chlorophyll supports detoxification of carcinogens and toxins.
Chlorophyll combine with carcinogenic chemicals found in cooked meats, grilled/charred/smoked meats and aflatoxins (produced by certain fungi).
Also detoxifies carcinogens in liver by down-regulating phase I enzymes & inducing phase II.
204
Seaweeds provide which nutrients that support thyroid function?
Iodine and Tyrosine (also other nutrients like iron and zinc)
205
Give TWO ways that barley grass supports GIT function.
It is rich in fibre – improves bowel movement so moves food through the GIT, and some of fibre contain short chain fatty acids which help flow, nourish intestinal flora, gut barrier.
Also contains compounds that reduce inflammation in the gut
206
Describe TWO specific benefits of broccoli sprouts.
Rich in sulforaphane and I3C (Indol 3 carbonate):
* Livers deactivation of oestrogen
* Phase II Liver Detoxification
207
What is the difference between whole and refined grains?
Whole grains have not been processed. They consist of the bran, germ and endosperm which contain antioxidants, vitamins, minerals, healthy fats, protein, carbohydrates and fibre. Refined grains have been processed and have the germ and bran removed, meaning they have lost lots of the nutrients
208
Name TWO heavy metal chelators discussed.
Chlorella
Spirulina
Seaweeds and anything rich in chlorophyl also beneficial
