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Nutrition I - Semester 2 Need To Know > Superfoods > Flashcards

Superfoods Flashcards

1
Q

Chlorophyll Foods

A
  • Spinach
  • Parsley
  • Cress
  • Green Beans
  • Rocket
  • Leeks
  • Endive
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2
Q

Chlorophyll Benefits

A

Detoxification
Antioxidant
Reduces Inflammation
Support energy production
Promotes wound healing
Deodorant properties
Alkalising

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3
Q

Seaweed

A

Red algae: Dulse, nori, laver

Brown algae: Kelp, bladderwrack, wakame

Green algae: Sea lettuce, spongeweed

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4
Q

Seaweed Benefits

A

Antioxidant and Anti-inflammatory

Low thyroid function

Healthy Weight Management

Blood Sugar Control

Elevated Blood Lipids

Digestion and GIT Health

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5
Q

Seaweed: Caution

A

Seaweed can accumulate toxic heavy metals including cadmium, mercury and lead. Use organic, clean sources.

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6
Q

Microalgae

A

Edible Microalgae (phytoplankton) are classified as mostly freshwater, single celled photosynthesising algae or bacteria:
Blue green algae : freshwater Cyanobacteria (not an Aphanizomenon flos aquae (AFA) wild blue green algae.
Spirulina : Blue green spiral shaped Cyanobacteria.
Chlorella: Single celled fresh water green algae.

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7
Q

Spirulina

A

Spiral shaped, blue green algae able to grow in both fresh and salt water. Lacks cellulose walls so can be easily digested. Two key species Arthrospira platensis and Arthrospira maxima are cultivated worldwide.

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8
Q

Spirulina: B12

A

Note contains analogues of vitamin B12 which are not absorbed in the gut; not a reliable source of vitamin B12 for vegans.

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9
Q

Spirulina: Benefits

A

Detoxification
Immune-enhancing
Anti-inflammtory
Anti-cancer
Excercise performance
Anti-allergic effects
Anti-hypertensive
Positive effect on blood lipids

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10
Q

Chlorella

A

A single celled green algae, nutritionally similar to Spirulina but in contrast, has tough cellulose walls and
requires pulverising to increase availability of the micronutrients within Chlorella.

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11
Q

Chlorella: Benefits

A

Heavy metal chelator
Detoxification
Anti-diabetic
Iron (and B12) deficiency
Cancer treatment
Oestrogen metabolism
Immune Support

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12
Q

Chlorella: Caution

A

GI symptoms at higher intake generally brief.

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13
Q

Wheatgrass

A

The young grass of the wheat plant. Can be eaten whole and raw, though is more commonly juiced or milled to a fine powder.

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14
Q

Wheatgrass: Benefits

A

Antioxidant

Immune support and anti-cancer

Alkalising

Regulates blood lipids

Weight loss

Detoxification

Digestion

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15
Q

Wheatgrass: Caution

A

Caution in those with known grass allergies.

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16
Q

Barley Grass

A

Barley grass provides similar nutrients and benefits as wheat grass and shares the same energetic qualities.

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17
Q

Barley Grass: Benefits and Clinical Applications

A

Antioxidant and anti-inflammatory

Cardiovascular support

Diabetes

Gout

Supports

GIT function

Promotes sleep and relaxation

Supports energy production

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18
Q

Barley Grass: Caution

A

Caution in those with known grass allergies.

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19
Q

Sprouts

A

Sprouts are seeds that have germinated and put out shoots. A range of seeds, grains and legumes can be sprouted. Plants have their highest levels of vitamins, minerals, enzymes, antioxidants and other nutrients in this early stage of their lifecycle.

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20
Q

Types of Sprouts

A

Bean and pea sprouts: Lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea and snow pea sprouts. Sprouted grains: Brown rice, buckwheat, amaranth, quinoa, oat sprouts. Vegetable or leafy sprouts: Radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts. Nut and seed sprouts: Almond, radish seed, alfalfa seed, pumpkin seed, sesame seed or sunflower seed sprouts.

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21
Q

Sprouts: Benefits

A

Supports digestion

Blood glucose control

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22
Q

Sprouts: Caution

A

Sprouts grow in warm, humid conditions so can be prone to bacterial contamination. If purchasing pre sprouted, ensure they have been stored refrigerated. Take extra care if pregnant or immune compromised. Ideally, sprout your own! Alfalfa sprouts contain the amino acid L-canavanine, which has been linked to lupus exacerbations.

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23
Q

Broccoli Sprouts

A

As with other sprouts, broccoli sprouts are nutritionally rich and contain sulphur compounds called ‘ glucosinolates The glucosinolates in brassica vegetables produce two highly therapeutic compounds: sulforaphane and I3C (which are 20-50 times more abundant in broccoli sprouts) I3C promotes phase II liver detoxification, and is able to support the liver’s deactivation of oestrogen. As a result, broccoli sprouts can be used in cases of oestrogen dominance , such as that typically seen in endometriosis, fibroids, breast and ovarian cancer. For these clients, aim for up to 50 g of broccoli sprouts / day (or consider supplementing I3C)

24
Q

Broccoli Sprouts: Benefits / applications of sulforaphane

A

Induces phase II detoxification enzymes; down regulates phase I enzymes (can be used in a liver support protocol Anti inflammatory (through inhibition of the NF-kB and TNF-α) Anti carcinogenic, through various mechanisms, including: Inducing expression of the tumour suppressing p21 gene. Induction of phase II enzymes enhancing the detoxification and elimination of activated carcinogens. Increasing antioxidant defense and inhibiting angiogenesis.

25
Q

Broccoli Sprouts: Benefits and clinical applications

A

Cardiovascular disease

Respiratory health

Helicobacter pylori infection

26
Q

Whole Grains

A

Whole grains consist of the bran, germ and endosperm. The bran: Contains antioxidants, B vitamins and fibre. The germ: Contains B vitamins, vitamin E, some protein, antioxidants, minerals, and healthy fats. The endosperm: Contains carbohydrates, proteins and small amounts of vitamins and minerals. Refined grains’: The bran and germ are removed and therefore, much of the nutritional value leaving empty calories.

27
Q

Whole Grains: Benefits and Clinical Applications

A

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

28
Q

Bee Pollen

A

Bee pollen is made by honeybees who collect flower pollen, mix it with nectar from their honey sacs and deliver it to the hive. Here, enzymes are added and it becomes the key food source for the colony

29
Q

Bee Pollen: Benefits

A

Antioxidant Anti-inflammatory Cardiovascular health Recovery Anti-allergic

30
Q

Bee Pollen: Caution

A

Often works effectively as an anti-allergic despite the allergenic potential of airborne pollen. Discontinue use if there are symptoms including itching, swelling and shortness of breath. Avoid in pregnancy. There is some concern bee pollen may have uterine stimulant effects.

31
Q

Chia Seeds

A

Chia is an annual plant native to the region spanning western Mexico to northern Guatemala. Chia is now cultivated in other areas. The two varieties produce different seed colours (black and white) with marginal differences in nutrient quality

32
Q

Chia: Benefits

A

Antioxidant and anti-inflammatory

Blood sugar regulation

Digestive Support

Cardiovascular health

33
Q

Chia: Caution

A

Foods high in mucilage may decrease absorption of medications. Take two hours apart.

34
Q

Maca

A

Maca (or Peruvian ginseng ), originates from South America. The plant part used is the radish like tuber which comprises the hypocotyl and root. The root can vary in colour from white through to black with reported variations in biological activity. Maca has a long history of use for energy , endurance and sexual health

35
Q

Maca: Benefits

A

Fertility and sexual function: Increases libido, protects against benign prostatic hyperplasia, improves erectile dysfunction, and increases sperm count, motility and semen volume. Maca does not appear to change serum testosterone and oestradiol levels, but can interfere with androgen receptors. The aphrodisiac properties are related to lipids in maca called ‘ macamides Enhances energy and cognition: Maca can improve mood and cognitive function, which is thought to be through its action on the endocannabinoid system, as well as GABA and choline content. Provides sustained energy can also be associated with its warming energetic properties useful for sports performance and fatigue.

36
Q

Maca: Caution

A

Maca from China has a high chance of contamination and genetic modification.

37
Q

Garlic

A

Bulb comprises cloves in a white or mauve tinged parchment like skin.

38
Q

Garlic: Benefits

A

Immunity Digestive health Anti-inflammatory Cardiovascular health Detoxification and anti-cancer

39
Q

Garlic: Immunity

A

Antimicrobial (anti fungal / bacterial / parasitic / viral.) Garlic increases interferons and macrophages. Dental infections / 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) for 10- 15 minutes.

40
Q

Garlic: Caution

A

May cause mild GI effects (reflux, bloating, flatulence, diarrhoea). Intake of garlic should be discontinued 10 days prior to surgery. Doses of greater than 3 g / day may interact with antiplatelet medication.

41
Q

Ginger

A

Beige bulbous rhizome with yellow fibrous flesh.

42
Q

Ginger: Benefits and clinical applications

A

Digestive health Anti-microbial and anti-inflammatory Anti-nausea Cardiovascular health

43
Q

Beetroot

A

A root vegetable grown around the world. Both root and leaves are edible.

44
Q

Beetroot: Benefits and clinical applications

A
  • Improve exercise performance: Inorganic nitrates improve oxygen use and stamina during exercise.
  • Antioxidant: Due to betalains , carotenoids and vitamin
  • Anti inflammatory: Betalains inhibit cyclooxygenases.
  • Detoxification: Betalains support phase II liver detoxification.
  • Cardiovascular health: Inorganic nitrates are converted to nitric oxide in the body which has a vasodilatory effect hence lowering blood pressure. Betalains also inhibit LDL oxidation associated with atherosclerosis.
  • Methylation: Betain supports methylation (it is a methyl donor).
45
Q

Blueberry

A

Blueberries grow in clusters on shrubby bushes of varying size.

46
Q

Blueberry: Benefits

A
  • Anti-inflammatory: Polyphenol rich extracts from blueberries have been shown to suppress
    mediators of acute inflammation such as COX 2.
  • Antioxidant: Blueberry extracts can protect against oxidative stress associated with
    atherosclerosis and neurodegenerative diseases. Blueberries also support collagen e.g. in vessels.
  • Anti-cancer: The anti oxidant rich, immune boosting composition of blueberries makes them capable of exerting tumour suppressive and anti proliferative properties.
47
Q

Elderberry

A

Hang in clusters from ‘elder’ trees.

48
Q

Elderberry: Benefits

A
  • Immune boosting: Used to prevent autumn and winter illnesses use two tsp / day of elderberry syrup during this time or 1000mg dry in supplements.
  • Elderberries have anti viral properties.
  • Diaphoretic: Promotes sweating supports fevers
49
Q

Elderberry: Caution

A

Do not eat raw due to the high alkaloid content.

50
Q

Cranberry

A

The berry of the evergreen shrub which is traditionally used for its urinary antiseptic properties.

51
Q

Cranberry: Composition

A

A very rich source of proanthocyanins (contributing to the colour), as well as vitamin C and flavonoids such as quercetin. Also contain manganese, copper, vitamins E, K, B 5 and B 6

52
Q

Cranberry: Benefits

A
  • Urinary antiseptic: Cranberry is used in the prevention and treatment of urinary tract infections (UTIs) including cystitis.
  • The bacteria associated with UTIs Escherichia coli ) often contain fimbriae, which enables their
    epithelial attachment. Cranberry impedes this attachment.
  • Treatment of Helicobacter pylori: Its anti-adhesive properties are also beneficial in the stomach with H pylori.
  • Cardiovascular health: Can reduce blood pressure and oxidative stress with its high antioxidant profile (e.g. anthocyanins).
53
Q

Cranberry: Caution

A

Avoid using cranberry above the recommended therapeutic doses if suffering from kidney stones.

54
Q

Pomegranate

A

A large fruit originating from the Middle East and now grown throughout the world. Has a tough inedible skin containing around 600 edible seeds , each of which is surrounded by a red, juicy covering called an aril.

55
Q

Pomergranate: Benefits

A

Digestive health Anti-inflamatory Insulin Sensitivity Cardiovascular health Anti-carcinogenic

56
Q

Pomegranate: Caution

A

Care with regular intake, particularly in larger amounts in those taking warfarin or antihypertensive medications (may decrease medication requirements monitor blood pressure and consult doctor if necessary). Particular care with ACE inhibitor drugs as pomegranate may intensify the effects.

Nutrition I - Semester 2 Need To Know (22 decks)

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