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Nutrition I > QUESTIONS - Superfoods > Flashcards

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

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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

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3
Q

what are phytonutrients

A

Plant nutrients

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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

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5
Q

what do many super foods have in common?

A

Chlorophyll

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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

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7
Q

what are the energetics of chlorophyll?

A

Cooling, calming for Yang excess

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8
Q

What gives plants and algae their green colour?

A

Chlorophyll

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9
Q

name some rich sources of chlorophyll

A

Green leafy vegetables e.g. spinach, rocket, parsley, cress

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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

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11
Q

what vitamins is chlorophyll a good source of?

A

Vitamins: A, C, E, K

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12
Q

What minerals is chlorophyll a good source of?

A

Minerals: magnesium, iron, calcium, potassium

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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

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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

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15
Q

What is a heterocyclic amine

A

A carcinogenic chemical found in cooked meats

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16
Q

what carcinogenic chemical is found in tobacco smoke, grilled/tribe meats?

A

Polycyclic aromatic hydrocarbons

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17
Q

what is an aflatoxin?

A

A food-borne toxin produced by certain fungi

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18
Q

how is chlorophyll and antioxidant?

A

It decreases oxidative damage, especially by chemical carcinogen and radiation treatment.

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19
Q

what type of antioxidant activity does chlorophyll promote?

A

Endogenous

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20
Q

what can activate TNF-a-gene and what from?

A

Lipopolysaccharides (LPS) released from bacteria

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21
Q

Which pro inflammatory marker does chlorophyll reduce?

A

TNF a gene

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22
Q

what is a lipopolysaccharide?

A

It acts as an endotoxin and is in bacterial cell walls

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23
Q

where are lipopolysaccharide’s released from?

A

Intestinal bacterial infections /intestinal permeability

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24
Q

How does chlorophyll support energy?

A

It is rich in magnesium which is required for the production of ATP

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25
Q

how do you use chlorophyll for wound healing?

A

Topically as a cream or ointment

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26
Q

what deodorant properties does chlorophyll have and in what circumstances is it used?

A

It can reduce odour e.g. from colostomy, ileostomy or incontinence

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27
Q

How can chlorophyll useful in diseases such as cancer, osteoporosis, arthritis and kidney stones and why?

A

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

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28
Q

what is the normal blood pH?

A

7.35 - 7.45

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29
Q

What does acidity do to cellular function?

A

Tissues can become acidic (due to certain diseases, drugs, diet) causing alterations to normal cellular function and increasing the risk of chronic disease

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30
Q

how should you cooked chlorophyll rich foods?

A

More slightly steamed

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31
Q

what happens when you overcook chlorophyll and how can you tell?

A

Overcooking destroys chlorophyll, retaining the green retains the benefits

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32
Q

what are chlorophyll supplements usually made from, and how does it differ from chlorophyll?

A

Chlorophyllin - a semi-synthetic mixture of sodium copper salts derived from chlorophyll.
During synthesis, magnesium is replaced with copper

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33
Q

What are the three major groups of macroalgae?

A

Red algae
Brown algae
Green algae

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34
Q

Name some red algaes

A

Dulse
Nori
Laver

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35
Q

What ares some brown algaes?

A

Kelp
Bladderwrack
Wakame

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36
Q

Name some green algaes?

A

Sea lettuce
Spongeweed

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37
Q

what is another group of algaes (that is not a seaweed and not included in the three major groups)?

A

Blue green algae e.g. chlorella

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38
Q

what is a macroalgae?

A

Seaweed

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39
Q

what are the energetics of seaweed?

A

Cooling
Moistens dryness

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40
Q

what nutrients are seaweed a good source of?

A

Particularly, iodine, iron and calcium B12 (nori)
Omega-3
A range of amino acids

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41
Q

Which seaweed is a good plant source of B12

A

Nori

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42
Q

What are the 7 benefits and clinical applications of seaweed?

A

Anti-oxidant
Anti inflammatory
Thyroid function
Healthy weight management
Blood sugar control
Management of blood lipids
Digestion and GIT health

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43
Q

What is the component of seaweed called that has the antioxidant effects?

A

A carotenoid called Fucoxanthin is found in edible brown seaweed such as wakame and has powerful antioxidant effects

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44
Q

Which inflammatory proteins does seaweed reduce?

A

NG-kB and COX-2

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45
Q

How does seaweed help thyroid function?

A

The high iodine content is useful for the production of T3 and T4

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46
Q

Which seaweed is considered rge most therapeutically effective for thyroid function and associated weight gain and why?

A

Bladderwrack - it is rich in bioavailble iodine, other minerals and amino acids such as tyrosine to support thyroid

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47
Q

Which amino acid is required for healthy thyroid function?

A

Tyrosine

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48
Q

How is seaweed goof for weight management?

A

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)

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49
Q

What is the nutrient and related protein in seaweed called that is involved in metabolic thermogenesis (decreases fat accumulation)?

A

Fucoxanthin - (a carotenoid antioxidant)
Mitochondrial uncoupling protein (UCP1)

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50
Q

How does seaweed help control blood sugar levels and what enzyme is involved?

A

It increases insulin sensitivity through its effects on the tyrosine phosphatse enzyme.

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51
Q

What metabolic condition is seaweed useful in controlling?

A

Seaweed promotes better glycaemic control and is good for insulin resistance.

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52
Q

What does seaweed do to triglycerides and lipids?

A

It reduces serum triglycerides and improves the LDL:HDL ratio

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53
Q

HOW does seaweed help bind cholesterol?

A

The gel-forming fibre in seaweed binds to cholesterol in the intestinal lumen leading to increased clearance of cholesterol

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54
Q

Explain how the fibre in seaweed helps digestion and GIT health

A

The fibre enhances growth of beneficial bacteria (supports GI tight junctions) and bowel elimination

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55
Q

How does seaweed help conditions like ulcers, constipation and colitis?

A

It nourishes inflamed digestive tract

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56
Q

What toxins can seaweed accumulate, name some examples?

A

Heavy metals including cadmium, mercury and lead

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57
Q

Which seaweed has a soft, chewy texture?

A

Dulse

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58
Q

Which seaweed is usually dried into sheets and added to cooking, or soaked in water to soften?

A

Kelps

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59
Q

Which seaweed has a strong mineral-rich flavour and is often used in soups?

A

Kombu

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60
Q

Which seaweed has a mildly sweet flavour and firm texture which is often sold as granules, flakes and a salt substitute?

A

Arame - a kelp

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61
Q

What is microalgae?

A

Microalgae is phytoplankton - freshwater, single celled photosynthesising algae or bacteria

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62
Q

What are the the types of microalgae?

A

Blue-green algae
Spirulina
Chlorella

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63
Q

What type of algae is Blue-green algae?

A

Freshwater cyanobacteria (not an algae)
Aphanizomenon flos-aquae (AFA) wild blue-green algae

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64
Q

What type of algae is spiulina?

A

Blue-green spiral shaped Cyanobacteria

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65
Q

What type of algae is chlorella?

A

Single celled fresh water green algae

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66
Q

What are the energetics of micro-algae?

A

Cooling
Moistens dryness

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67
Q

What nutrients are high in microalgae?

A

Chlorophyl
Iron
50-70% protein
Excellent source of available B12 and D2

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68
Q

What is there a notable absence of in chlorella?

A

Iodine

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69
Q

what shape and colour is spirulina?

A

Spiral shaped, blue–green algae

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70
Q

where does spirulina grow?

A

In both fresh and salt water

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71
Q

why is spirulina easily digested?

A

Because it lacks cellulose walls

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72
Q

what are the two species of spirulina that are cultivated worldwide?

A

Arthrospira platensis and arthrospira maxima

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73
Q

What nutrients is spirulina high in?

A

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

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74
Q

what are phycocyanins?

A

A pigment binding protein that exert anti-cancer activity

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75
Q

the spirulina contain B12?

A

It contains analogues of vitamin B12 which are not absorbed in the gut - it is not a reliable source of B12 for vegans

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76
Q

Name 8 benefits and clinical applications of spirulina

A

Detoxification
Immune enhancing
Anti-inflammatory
Anti-cancer
Exercise performance
Antiallergic effects
Antihypertensive
Positive effect on blood lipids

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77
Q

How and what does spirulina detoxify?

A

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

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78
Q

what does biosorbent mean?

A

A biomass that allows a contaminant to bind to it cellular structure

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79
Q

What part of the immune system does spirulina enhance?

A

It increases natural killer cell activity and has anti-viral properties

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80
Q

What anti-inflammatory pathways does spirulina reduce?

A

It reduces the production of pro inflammatory cytokines by inhibiting the NF-kB pathway

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81
Q

What is phycocyanin?
What superfoods contain it?
What properties does it have?

A

Phycocyanin is a protein extract from spirulina.
It has anti-cancer properties, anti-inflammatory, antioxidant, and antiproliferative effects

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82
Q

how does Spirulina help exercise performance?

A

It increases endurance, whilst the high amino acid content supports muscle hypertrophy

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83
Q

What anti allergic effects does Spirulina have and which allergic condition has been linked?

A

It inhibits histamine from mast cells
Allergic rhinitis

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84
Q

How does Spirulina have a positive effect on blood lipids?

A

It lowers LDL and VLDL cholesterol and triglycerides whilst increasing HDL

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85
Q

What adverse affects can Spirulina I have?

A

May include diarrhoea, bloating, flatulence and oedema (at higher doses)

86
Q

what is the suggested daily dosage of Spirulina?
And how much Spirulina is in 1 tablespoon?

A

One to 8 g per day
(1 tbsp = 7g)

87
Q

what is chlorella?

A

A single sound green algae

88
Q

How does chlorella differ to Spirulina?

A

It has tough Cellulose walls and requires pulverising to increase availability of the micronutrients

89
Q

what are the energetics of chlorella?

A

For excess heat and Yin deficiency

90
Q

What nutrients are high in chlorella?

A

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
Q

What plant has the highest amount of chlorophyll?

A

Chlorella

92
Q

How does chlorella differ nutritionally from Spirulina?

A

Chlorella contains bioavailable B12 (205 - 223 mcg per 100g)

93
Q

How does chlorella differ clinically to seaweed for people with hypothyroidism

A

Chlorella is safer people on thyroxine, unlike seaweed

94
Q

what are the benefits and clinical applications of chlorella?

A

Heavy metal chelator
Detoxification
Anti diabetic
Iron and B12 deficiency
Cancer treatment
Oestrogen metabolism
Immune support

95
Q

which heavy metals does chlorella chelate?

A

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
Q

What does chlorella detoxify?

A

Radioactive particles after radiation treatment

97
Q

how is chlorella an anti-diabetic?
Which genes does it influence?

A

It improves glycaemic control by influencing genes involved in insulin signalling and glucose uptake (GLUT4)

98
Q

what metabolic condition can chlorella be used for?

A

Insulin resistance

99
Q

What is GLUT4?

A

Cell membrane glucose transporter

100
Q

which blood condition is chlorella good for?

A

Iron deficiency anaemia

101
Q

How is chlorella useful for cancer treatment?

A

Reduce the side-effects of radiotherapy
Improves immune function and decreases infection risk after chemotherapy

102
Q

how is chlorella useful in the oestrogen metabolism?
In what hormone conditions is it

A

It can metabolise more potent oestrogens (oestradiol) to less potent forms
It can degrade BPA

103
Q

What hormone conditions is chlorella useful for?

A

Oestrogen dominance
e.g. endometriosis, breast cancer, fibroids

104
Q

How does chlorella help the immune system - explain the process?

A

It helps recurrent infections by increasing IgA, which increases mucosal resistance to infection

105
Q

How does IgA works in the immune system?

A

It increases mucosal resistance to infection (decreases risk of respiratory, gastrointestinal and genitourinary infection)

106
Q

what side effects can chlorella cause?

A

Detox reactions such as nausea and bloating

107
Q

What is the recommended dosage for chlorella?

A

2-3 g / day

108
Q

what herb is used for a heavy metal detox, which metals does it bind and how does it work?

A

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
Q

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)

A

Spirulina and chlorella can bind to the metals and allow them to be excreted from the body

110
Q

Whats is wheatgrass?

A

The young grass of the wheat plant

111
Q

How can you eat wheatgrass?

A

Whole and raw - more commonly juiced or milled to a fine powder

112
Q

What are the energetics of wheatgrass?

A

Cooling
Cleanses toxins from the body

113
Q

What nutrients is wheatgrass high in?

A

Vitamins A, C, E, K, B’s
Iron, calcium, magnesium, selenium
Amino acids
Chlorophyll
Antioxidants (phenolic compounds and flavonoids)

114
Q

What parts of the wheatgrass plant are used?

A

The grass, roots and rhizome

115
Q

When is wheatgrass gluten free?

A

When the grass is extracted before the grain develops (which contains gluten)

116
Q

What are the benefits and clinical applications for Wheatgrass?

A

Anti-oxidant
Immune support
Anti cancer
Alkalising
Regulates blood lipids
Weight loss
Detoxification
Digestion

117
Q

What compounds in wheatgrass are antioxidants?
What do they protect against and how?

A

Phenolic and flavonoids
Protect against chronic diseases by reducing oxidative stress, supporting detoxification

118
Q

How does wheatgrass help in cancer treatment?

A

It has anti-cancer properties and reduces chemotherapy side effects

119
Q

What chronic disorders can wheatgrass help?

A

Rheumatoid arthritis, ulcerative colitis, diabetes, obesity

120
Q

How is wheatgrass alkalising?

A

Because it is high in chlorophyll

121
Q

How does wheatgrass regulate blood lipids?

A

It reduces serum triglycerides and LDL cholesterol while increasing HDL cholesterol.

122
Q

How can wheatgrass manage weight loss?

A

It can reduce appetite and increase hormonally-driven signals of satiety (e.g. CCK).
It can also balance blood sugars (reducing cravings)

123
Q

How can wheatgrass help with detoxification?

A

Supports liver detoxification pathways with its abundance of nutrients and antioxidants

123
Q

In what forms is wheatgrass usually taken?

A

Fresh juice and powder

123
Q

What medical modality uses wheatgrass for digestive purposes and how

A

TCM - to nourish the spleen Qi and support digestion. It is also used for dampness

124
Q

What is the recommended dosage for wheatgrass

A

Fresh juice: 30-120 ml day
Powder: 3-5 g daily

125
Q

What caution there with wheatgrass?

A

In those with known grass allergies

126
Q

What is another name for Barley Grass

A

Hordeum vulgare L

127
Q

What are the energetics of Barley grass?

A

Cooling
Cleanses toxins from the body

128
Q

What is other superfood is Barley grass similar to in terms of nutrients and benefits?

A

Wheat grass

129
Q

What nutrients is barley grass high in?

A

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
Q

what are the benefits and clinical applications of barley grass?

A

Antioxidants and anti-inflammatory
Cardiovascular support
Diabetes
Gout
Supports healthy gastrointestinal function
Promote sleep and relaxation
Supports energy production

131
Q

how is barley grass and antioxidant and anti-inflammatory?

A

It down regulates the pro inflammatory TNF-a, and provides protection against chronic diseases including cancer, diabetes and heart disease.

132
Q

What does the phytochemical ‘saponarin’ do in barley grass?

A

It helps regulate blood pressure and has a rich in mineral content (e.g. magnesium and potassium)

133
Q

how does barley grass support the cardiovascular system?

A

It decreases LDL and total cholesterol while increasing HDL cholesterol.
It helps regulate blood pressure (phytochemical - saponarin)

134
Q

how does barley grass help manage diabetes?

A

The high fibre content reduces fasting blood sugar and glycated haemoglobin

135
Q

How does barley grass help with gout?

A

It reduces serum uric acid by increasing urinary excretion

136
Q

How does barley grass support healthy gastrointestinal function?

A

Fibre supports bowel elimination and nourishes the microflora

137
Q

How do flavonoids in Barley grass help support healthy gastrointestinal function?

A

They reduce inflammation and allow healing of mucous membrane, especially in conditions such as ulcerative colitis

138
Q

What specific nutrients in Barley grass help promote sleep and relaxation?

A

GABA (also beneficial for anxiety) and tryptophan (precursor to serotonin and melatonin)

139
Q

How does barley grass for energy production?

A

Contains enzymes involved in mitochondrial function, including cytochrome oxidase.

140
Q

How do flavonoids in Barley grass support energy production? Which flavonoids?

A

They improve oxygenation of body tissues and reduce fatigue.
Lutonarin and Saponarin

141
Q

What are there general daily recommendations for dosage of barley grass?

A

3 to 15 g dried powder

142
Q

what caution is associated with barley grass?

A

Glass allergies

143
Q

what are sprouts?

A

Sprouts are seeds that have germinated and put out shoots

144
Q

what can you sprout?

A

A range of seeds, grains and legumes legumes

145
Q

what is special about plants at the early stage of their lifestyle (when sprouting)?

A

They have the highest level of vitamins, minerals, enzymes, antioxidants and other nutrients at this stage

146
Q

name some bean and pea sprouts

A

Lentil, adzuki, garbanzo, soy bean, mung being, black bean, kidney beans, green pea and snow pea sprouts

147
Q

name some sprouted grains

A

Brown rice, buckwheat, amaranth, quinoa, oat sprouts

148
Q

names some vegetable or leafy sprouts

A

Radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts

149
Q

name some nut and seed sprouts

A

Almonds, radish seed, alfalfa seeds, pumpkin seeds, sesame seed or sunflower seeds sprouts

150
Q

generally, what nutrients are sprouts high in?

A

Protein
Magnesium, phosphorus, manganese
Vitamins C, K, folate
Chlorophyll
Essential fatty acids
Antioxidants
Fibre

151
Q

what are reduced with sprouting and what benefits does this have?

A

Phytates and tannins
The nutrients in sprouts can be more readily utilised

152
Q

what are the benefits and clinical applications of sprouts?

A

Support digestion
Blood glucose control

153
Q

How do you sprouts make foods easier to simulate and metabolise

A

They release enzymes which ‘predigest’ the nutrients in the seed

154
Q

what type of fibre do sprouts contain and how is it beneficial?

A

Insoluble fibre - it supports intestinal health/elimination

155
Q

What metabolic condition does sprouts positively impact and how?

A

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
Q

what does amylase do (in relation to sprouts)?

A

Decreases meal derived glucose absorption - hence helps improve blood glucose balance

157
Q

which antioxidants is high in sprouts, particularly broccoli sprouts, and how is it beneficial in blood glucose control?

A

Sulforaphane
Has a protective effect against diabetic complications

158
Q

What amino acid is in alfalfa sprouts and which condition needs to be cautious of this?

A

L -canavanine
Lupus - has been linked to exacerbations

159
Q

which sulphur compounds are in sprouts, especially broccoli sprouts?

A

Glucosinolates

160
Q

what two highly therapeutic compounds do glucosamines (in sprouts) produce?

A

Sulforaphane
Indole 3-carbinol (I3C)

161
Q

how much more abundant are Sulforaphane and I3C in broccoli sprouts than in fully grown broccoli?

A

20-50 times

162
Q

What does I3C promote (sprouting)?

A

Phase 2 liver detoxification.
And is able to support the livers deactivation of oestrogen

163
Q

what hormonal conditions can broccoli sprouts be used for and why? What dose would you give these patients?

A

Oestrogen dominance e.g. endometriosis, fibroids, breast and ovarian cancer
50g / day

164
Q

what are the benefits/applications of Sulforaphane?

A

Detoxification
Anti-inflammatory
Anti carcinogenic
Cardiovascular disease
Respiratory health
Helicobacter pylori infections

165
Q

how does Sulforaphane help with detoxification?

A

It induces phase 2 detoxification enzymes and down regulates phase 1 enzymes

166
Q

what organ support protocol is Sulforaphane often used for?

A

A liver support protocol

167
Q

what inflammatory markers does Sulforaphane inhibit?

A

NF-kB and TNF-a

168
Q

which mechanisms does Sulforaphane have an anti-carcinogenic?

A

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
Q

How does Sulforaphane protect against cardiovascular disease?

A

Reduces inflammation and oxidative damage that can lead to endothelial dysfunction
Lowers LDL whilst increasing HDL cholesterol

170
Q

how does Sulforaphane support respiratory health?

A

Promotes detoxification of environmental toxins from the lungs (via phase 2 enzymes expressed in lung cells) and reduces associated upper airway inflammation

171
Q

Which infection has Sulforaphane been shown to eradicate?

A

helicobacter pylori.
Sulforaphane helps to promote the gastric mucos - reducing the risk of gastritis and gastric cancer

172
Q

how is being pollen made?

A

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
Q

what is the pollen energetically?

A

Yang, highly nutritive, sweet and warming

174
Q

which nutrients is bee pollen high in?

A

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
Q

what are the benefits and clinical applications of bee pollen?

A

Antioxidant
Anti-inflammatory
Cardiovascular health
Aids recovery
Anti-allergic activity

176
Q

How do the antioxidants in B pollen protect against diseases - which diseases?

A

The high antioxidant profile protects body cells from oxidative stress, associated with cancer, atherosclerosis etc.

177
Q

Which inflammatory enzymes are inhibited by B pollen?

A

COX and LOX

178
Q

how does Bee pollen support cardiovascular health?

A

It decreases LDL and lipid oxidation

179
Q

how does Bee pollen aid recovery?

A

It is highly nutritive and has adaptation properties

180
Q

how do adaptogens work? (Bee pollen)

A

They increase resistance to stress

181
Q

what auntie allergic effect does Bee pollen have?
How can this be likened to homoeopathy, give an example?

A

It inhibits histamine release from Mast cells
An example of treating ‘like with like’ - e.g. Bee pollen used to treat hayfever

182
Q

what is the recommended dose of Bee pollen for hayfever?

A

1-2 teaspoons daily for at least four weeks before the season starts (no need to take during the season)

183
Q

what is the recommended dose of Bee pollen in uses other than hayfever?

A

1-2 teaspoons added to food/drink

184
Q

what caution is there regarding Bee pollen?

A

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
Q

what do three parts do whole grains consist of?

A

The bran, germ and endosperm

186
Q

what nutrients are contained in the bran of a whole grain?

A

Antioxidants, B vitamins, fibre

187
Q

what nutrients are contained in the germ of a whole grain?

A

B vitamins, vitamin E, protein, antioxidants, minerals, healthy fats

188
Q

what nutrients are contained in the endosperm of a whole grain?

A

Carbohydrates, proteins, small amounts of vitamins and minerals

189
Q

what are refined grains?

A

Grains that have had the germ and bran removed and therefore much of the nutritional value

190
Q

what the energetics of whole grains?

A

Generally neutral (vary slightly between grains)

191
Q

what are the benefits and clinical applications of whole grains?

A

Decreased metabolic risk factors
High fibre
Protects against heart disease and cancer

192
Q

How can whole grains support and metabolic processes?

A

Improve insulin sensitivity, Weight loss with improved fat distribution, and a decrease in total and LDL-cholesterol

193
Q

Why nutrients in in whole grains contribute to improved insulin sensitivity?

A

Fibre and magnesium content

194
Q

In what way does the high fibre in whole grains support health?

A

Supports bowel elimination
Increases satiety to support healthy weight management
Assists blood glucose balance by slowing absorption of glucose into the blood

195
Q

What is gluten and where is it found?

A

A protein found in wheat (all varieties)

196
Q

Name some grains gluten is found in

A

Wheat, rye, barley

196
Q

What specific proteins make up gluten?

A

Gliadin and glutenin

196
Q

What autoimmune condition is associated with gluten, explain the response

A

Coeliac disease
The ingestion of gluten generates an abnormal immune response in the small intestine mucosa

197
Q

what is gluten sensitivity and what biological reason could it relate to?

A

And intolerance to gluten
Digestive issues or the processing of grains

198
Q

what is causing the problems with grains - explain

A

Grains are fumigated, bleached, treated with anticaking agent and sprayed with fungicides and insecticides to extend shelf life

199
Q

what are Heritage grains?

A

grains that were available prior to industrialised culture

200
Q

what alternatives are there to gluten?

A

Amaranth, corn, teff, millet, rice, quinoa, buckwheat, oats

201
Q

Out of the superfoods discussed, name ONE that isa good source of vitamin B12.

A

Seaweed – Nori especially
Chlorella

202
Q

Why is it beneficial to include alkalising foods in the diet, and what plant compound discussed is particularly useful for this?

A

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
Q

Outline ONE mechanism by which chlorophyll supports detoxification of carcinogens and toxins.

A

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
Q

Seaweeds provide which nutrients that support thyroid function?

A

Iodine and Tyrosine (also other nutrients like iron and zinc)

205
Q

Give TWO ways that barley grass supports GIT function.

A

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
Q

Describe TWO specific benefits of broccoli sprouts.

A

Rich in sulforaphane and I3C (Indol 3 carbonate):
* Livers deactivation of oestrogen
* Phase II Liver Detoxification

207
Q

What is the difference between whole and refined grains?

A

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
Q

Name TWO heavy metal chelators discussed.

A

Chlorella
Spirulina
Seaweeds and anything rich in chlorophyl also beneficial

Nutrition I (284 decks)

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