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N1S2 > Superfoods > Flashcards

Superfoods Flashcards

1
Q

What do superfoods contain?

A

vitamins, minerals, phytonutrients, enzymes, EFA’s, antioxidants.

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2
Q

What is the ORAC score?

A

Antioxidant capacity: Oxygen Radical Absorbance Capacity.

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3
Q

How do plants use chlorophyll?

A

to trap light, used in photosynthesis to produce ATP.

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4
Q

What is the composition of chlorophyll?

A

Porphyrin ring - central atom is magnesium.
(structure similar to haemoglobin which has iron at its core)

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5
Q

What is chlorophyll a good source of?

A

Vitamins A, C, E, K
Magnesium
Iron
Calcium
Potassium
(e.g. Parsley, spinach, rocket)

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6
Q

Chlorophyll - what are the benefits and clinical applications?

A
  • DETOXIFICATION: binds with certain carcinogenic chemicals
    (found in cooked meat, tobacco smoke, toxic fungi)
    DOWN REGULATES PHASE 1 ENZYMES
    INDUCES PHASE 2
  • ANTIOXIDANT
  • REDUCES INFLAMMATION-TFN-a
  • SUPPORTS ENERGY PRODUCTION
  • PROMOTES WOUND HEALING (Chlorophyllin)
  • DEODRANT PROPERTIES (colostomy)
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7
Q

What is chlorophyllin?

A

semi-synthetic mixture of sodium copper salts derived from chlorophyll
magnesium is replaced with copper

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8
Q

What are the 3 major groups of macroalgae?

A
  • Red algae: dulse, nori (B12)
  • Brown algae: kelp, bladderwrack
  • Green algae: sea lettuce, spongeweed
    (Iodine, iron, calcium, omega 3)
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9
Q

Seaweed: What are the benefits and clinical applications?

A
  • antioxidant (Fucoxanthin reduces the production of inflammatory proteins NF-kB and COX-2)
  • anti-inflammatory
  • Low thyroid function (Bladderwrack:high iodine for production of T3/T4)
  • healthy weight management (decreasing fat accumulation)
  • Blood sugar control (insulin resistance)
  • Elevated blood lipids (bind cholesterol, improving LDL:HDL ratio)
  • Digestion/GIT health (high fibre, nourishes: ulcers, constipation, colitis)
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10
Q

What does Fucoxanthin do?

A

Upregulates expression of mitochondrial uncoupling protein 1: metabolic thermogenesis
(carotinoid found in wakame brown seaweed, powerful antioxidant)

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11
Q

Name 4 uses for seaweed and 1 caution

A
  • soups, curries,
  • baths, body wraps/skincare (hydrating, antioxidant, anti-inflammatory-eczema, acne, psoriasis)
  • Caution: toxic heavy metals
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12
Q

List 4 ways seaweed can be used in food

A
  • Dulse: dried as a snack
  • Kelps: dried into sheets
  • Kombu: soups
  • Kelp noodles: gluten free
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13
Q

List 3 microalgae

A
  • Wild blue-green algae: AFA
  • Spirulina: spiral shaped cyanobacteria
  • Chlorella: fresh water green algae
    (No iodine in chlorella)
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14
Q

State the composition of microalgae

A
  • High in chlorophyll (B12 D2),
  • iron,
  • complete protein
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15
Q

What is phycocyanin and where is it found?

A
  • a pigment binding protein - anti-cancer activity
  • Spirulina
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16
Q

Name two species of spirulina

A
  • Arthrospira platensis
  • Arthrospira maxima
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17
Q

State the composition of spirulina

A
  • complete protein
  • B1, B2, B3, A, K
  • betacarotene
  • copper
  • iron
  • zinc
  • calcium, magnesium, potassium
  • phycocyanin, chlorophyll
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18
Q

Is spirulina or chlorella best for bioavailable B12?

A

Chlorella

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19
Q

State benefits and clinical applications of spirulina

A
  • Detoxification: accumulartor-can bind with heavy metals
  • Immune-enhancing: increases NK cell activity, anti-viral
  • Anti-inflammatory: reduces production of pro-inflammatory cytokines
  • Anti-cancer: phycocyanin-antioxident, anti-proliferative
  • Anti-hypertensive: vasodilation
  • anti-allergic effects: histamine
  • Blood lipids: lowers LDL, VLDL, cholesterol, triglycerides and increases HDL
  • Exercise performance: endurance
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20
Q

Spirulina: uses, dosage, caution

A
  • Smoothies, juices, salad dressings
  • 1-8 g per day
  • only freshwater organic sources e.g. hawaii to avoid toxins
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21
Q

What are the energetics use for chlorella and spirulina?

A

Yin deficiency and excess heat

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22
Q

State the composition of chlorella

A
  • Highest in chlorophyll
  • EFA’s
  • bioavailable protein
  • B1, B2, B3, B6, B12
  • D2, betacarotene
  • Mg, Fe, P, Zn
  • safe for thyroxine users, unlike seaweed.
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23
Q

State the benefits and clinical applicartions of Chlorella

A
  • heavy metal chelator
  • detoxificaiton of radioactive particles
  • anti-diabetic: imporoves glycaemic control (GLUT4=cell membrane glucose transporter)
  • Iron and B12 deficiency
  • cancer treatment: reduce side effects
  • Oestrogen metabolism
  • Immune support: increases IgA, helps reduce recurrent infections
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24
Q

Chlorella - state uses, dosage and caution

A
  • smoothies, soups, salad dressings
  • 2-3 g per day (strong taste)
    Caution: GI symptoms at higher intake
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25
Q

How can corriander, spirulina and chlorella helps heavy metal detox of the CNS?

A
  • Corriander: mobilise toxic heavy metals
  • Spirulina and Chlorella: chelators that bind it and allow it to be excreated from the body.
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26
Q

Decribe Heavy Metal Detox 60-day Protocol

A
  1. Remove sources of heavy metals.
  2. Drink plenty of filtered water, 3 x Epsom salts baths a week, dry brush, exercise, intermittent fast, fibre.
  3. Day 1-14: Liver flush protocol and increase bitters.
  4. Chlorella tablets 500mg each
    * Day 15-25: 2 x 3/day
    * Day 26-50: 6 x 3/day
    * Day 51-60: 2 x 2/day
    Detox smoothie every 2 days from day 15.
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27
Q

List ingredients of a detox smoothie

A
  • 1 banana
  • 2 cups wild blueberries
  • 1 cup corriander
  • 1 tsp spirulina
  • 1 small handful dulse
  • filtered water
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28
Q

Describe how coriander, spirulina and chlorella remove heavy metals from the body

A

Coriander used to mobilise toxic heavy metals from CNS with its phytochemicals binding onto the metals.

Spirulina and chlorella can then bind it and allow it to be excreted from the body.

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29
Q

What is the composition of wheatgrass?

A

Vitamins:
A, C, E, K, Bs
Fe, Ca, Mg, Se,
Amino acids, chlorophyll, antioxidants: phenolic compounds, flavonoids.

30
Q

Wheatgrass benefits/clinical applications?

A

Antioxidant.

Immune support and anti-cancer.

Alkalising: high chlorophyll content.

Regulates blood lipids
Weight Loss: reduce appetite, increase signals of satiety (CCK), balance blood sugars.

Digestion: Nourish spleen Qi – supporting digestion.

31
Q

What is the composition of Barley Grass?

A

High fibre
Chlorophyll,
Amino acids,
GABA.
Vitamins:
A, B1, C, E.
Ca, K Se, SOD.
Antioxidants: flavonoids polyphenols

32
Q

What are the benefits/Clinical applications of Barley Grass?

A

Antioxidant and Anti-inflammatory: protects against cancer, diabetes, heart disease, downregulates TNF-a.

Cardiovascular support: decreases LDL, increases HDL, regulates BP with saponarin.

Diabetes: High fibre reduces fasting blood sugar and glycated haemoglobin.

Gout: Reduces serum uric acid increases urine excretion.

Supports healthy GIT function: bowel elimination, nourishes microflora, flavonoids reduce inflammation=healing of mucous membranes-UC.

Promotes sleep and relaxation: GABA and tryptophan content.

Supports energy production: enzymes cytochrome oxidase.

33
Q

Composition of Sprouts?

A

Reduces phytates and tannins.

Highest level of vitamins, minerals, enzymes antioxidants.

Protein, Mg, P, Mn, chlorophyll, EFA’s antioxidants, fibre

34
Q

Sprouts: Benefits/Clinical Applications?

A

Supports digestion: releases enzymes which predigest=easier to assimilate and metabolise. Insoluble fibre=intestinal health/elimination.

Blood glucose control: good for insulin resistance due to fibre and ability to regulate amylase. Sulforaphane has protective effect against diabetic complications.

35
Q

Caution of Alfalfa sprouts?

A

Bacterial contamination – Alfalfa sprouts contain L-canavanine, linked to lupus exacerbations.

36
Q

Broccoli Sprouts composition?

A

Sulphur compounds – glucosinolates = sulforaphane and I3C = promotes P.2 and deactivation of oestrogen.

37
Q

Broccoli sprouts benefits/clinical applications?

A

Detoxification: induces P.2, enzymes, down regulates P.1 enzymes.

Anti-inflammatory: – inhibits NF-kB and TNF-a.

Anti-carcinogenic: inducing expression of tumour-suppressing p21 gene.
Increasing antioxidant defence and inhibiting angiogenesis.

CVD: reduces inflammation and oxidative damage, lowers LDL, increases HDL.

Respiratory Health: promotes detoxification of environmental toxins.

H. Pylori: helps to eradicate.

38
Q

Bee Pollen composition?

A

Proteins, carbohydrates, fatty acids, vitamins, minerals enzymes, flavonoids and phenolic acids with antioxidant and anti-inflammatory properties.

39
Q

Bee Pollen benefits/clinical applications?

A

Antioxidant: protects

Anti-inflammatory: inhibits inflammatory enzymes COX and LOX.

Cardiovascular health: Decreases LDL and lipid oxidation.

Aids recovery: nutritive; apoptogenic properties = increase resistance to stress.

Anti-allergic activity: Inhibits histamine release from mast cells

40
Q

Composition of Whole Grains?

A

Bran - Antioxidants, B vits, fibre (Removed when refined).

Germ - B vits, E, protein, antioxidants, minerals, healthy fats (Removed when refined).

Endosperm - Carbs, protein, small vits and minerals

41
Q

Whole grains benefits/clinical applications?

A

Decrease metabolic risk factors: improved insult sensitivity (fibre, Mg) weight loss with improved fat distribution, decrease cholesterol.

High Fibre: bowel elimination, satiety, blood glucose balance.
Protects against heart disease and cancer.

42
Q

Name the two components of Gluten

A

Protein: Gliadin (most react to) and Glutenin

43
Q

Why could there be an intolerance to gluten?

A

maybe due to the processing of grains – fumigated, bleached, anti-caking agents, fungicides, insecticides.

44
Q

Superfood with a good source of B12

A

chlorella, nori

45
Q

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

A

antioxidant, detoxification, reduce inflammation and reduce acidity in the body. Chlorophyll.

46
Q

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

A

downregulates P.1, induces P.2.

47
Q

Seaweeds provide which nutrients that support thyroid function?

A

iodine and tyrosine (bladderwrack).

48
Q

Give TWO ways that barley grass supports GIT function

A

fibre for bowel elimination, nourishes microflora.

49
Q

Describe TWO specific benefits of broccoli sprouts

A

high in glucosinolates which produce sulforaphanes and I3C which promotes P.2 and helps excrete excess oestrogen.

Anti-carcinogenic by inducing expression of tumour suppressing gene P.21.

50
Q

What is the difference between whole and refined grains?

A

refined grains have had the Bran and Germ removed, leaving the endosperm which massively reduces fibre, antioxidants and B vits, minerals.

51
Q

Name TWO heavy metal chelators discussed

A

Coriander mobilises the heavy metals and Chlorella and spirulina bind to it and excrete them.

52
Q

Garlic - composition?

A

organosulphur compounds: Alliin + Alliinase = Allicin by crushing.
Fructans (Prebiotic oligosaccharides)
Mn, Ca, Se, C

53
Q

Garlic - benefits/clinical applications?

A

Immunity: Antimicrobial (anti-fungal / bacterial / parasitic / viral.)

Garlic increases interferons and macrophages.

Dental infections / oral thrush.
Athletes foot, Ear infections.

Digestive health: stimulate the ‘digestive fire’.

Supports GIT microbial balance: (prebiotic / addresses dysbiosis).

Anti-inflammatory: Inhibits inflammatory enzymes such as
COX and LOX. Also inhibits the pro-inflammatory NF-kB.

Cardiovascular health: Antihypertensive,
decreases arterial calcification, Reduces LDL cholesterol, increasing HDL. Anti-coagulant properties.

Detoxification and anti-cancer: Inhibits phase I, promotes phase II liver detoxification, synthesis of superoxide dismutase and glutathione peroxidase.

54
Q

Ginger - composition?

A

Gingerols.

A pro-kinetic used to support
the MMC.

Direct anti-microbial capabilities similar to garlic

55
Q

Ginger - benefits/clinical applications?

A

Digestive health:
stimulate the ‘digestive fire’.
SIBO, IBD – fresh ginger tea.

Anti-microbial and anti-inflammatory: Inhibits LOX, COX and TNF-α - effective for inflammatory joint pain

Anti-nausea agent.
Cardiovascular health: Circulatory stimulant and lowers LDLs.

56
Q

Beetroot composition?

A

Phytochemicals: betalain pigments betaine, zeaxanthin and lutein.

Makes nitric oxide available to body tissues
iron, manganese, magnesium,
potassium; vitamins C, B
6, folate.

57
Q

Beetroot - benefits/clinical applications?

A

Improve exercise performance: Inorganic nitrates
improve oxygen use and stamina during exercise.

Antioxidant: Due to betalains, carotenoids and vitamin C.

Anti-inflammatory: Betalains inhibit cyclooxygenases.

Detoxification: Betalains support phase II liver detoxification.

Cardiovascular health: Inorganic nitrates: converted
to nitric oxide = vasodilatory
effect-lowers BP
Betalains inhibit LDL oxidation associated with atherosclerosis.

Methylation: Betain supports methylation (it is a methyl donor)

58
Q

Blueberry - composition?

A

Phytonutrients: ellagitannins, flavonoids,
resveratrol and anthocyanins.
C, K, fibre

59
Q

Blueberry - benefits/clinical applications?

A

Anti-inflammatory: Polyphenol rich extracts suppress
mediators of acute inflammation such as COX-2.

Antioxidant: protect
against oxidative stress associated with
atherosclerosis and neurodegenerative diseases.

Blueberries also support collagen e.g. in vessels.

Anti-cancer:
tumour-suppressive
and anti-proliferative properties.

60
Q

Elderberry - composition?

A

anti-viral
vitamin C, anthocyanin and quercetinProanthocyanins,
vitamin C, flavonoids: quercetin.
Mn, Cu,
vitamins E, K,
B5, B6

61
Q

Elderberry - benefits/clinical applications?

A

Immune-boosting: Used to prevent autumn and winter illnesses.

Diaphoretic: Promotes sweating — supports fevers.

Urinary antiseptic: prevention and treatment of UTIs.
(Escherichia coli) 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: reduce blood pressure and oxidative
stress with its high antioxidant profile (e.g. anthocyanins).

62
Q

When would you avoid using cranberry?

A

Kidney stones

63
Q

Therapeutic Dose of Cranberry?

A

cranberry juice or concentrated cranberry extracts.

Juice — 300 to 500 mL / daily (divide into two doses);
capsules dried powder 250 to 500 mg daily.

64
Q

Chia Seeds - composition?

A

Highest plant
sources of omega-3 fatty acids (alpha linolenic acid).

Fibre, calcium, phosphorus, potassium,
zinc, copper, magnesium, iron, manganese;

protein, antioxidant.

65
Q

Chia seeds Benefits/clinical applications?

A

Antioxidant and anti-inflammatory:
tocopherols and phenolic compounds = reduce
oxidative stress. The high omega-3 content can lower inflammation.

Blood sugar regulation: Decreases
postprandial glycaemia and prolongs satiety due to fibre content.

Digestive support: High in soluble and insoluble
fibre; increase stool bulk; useful for constipation.

Mucilage content soothes GI mucosa.

Cardiovascular health: Reduces LDL and lipid peroxidation.

66
Q

Caution for chia seeds?

A

Foods high in mucilage may decrease
absorption of medications.

Take two hours apart.

67
Q

Pomegranate - composition?

A

Vitamin A, C, K and folate;
iron, calcium, potassium, phosphorus, magnesium and zinc

68
Q

Pomegranate - benefits/clinical applications?

A

Digestive health: Ellagitannins inhibit growth of certain pathogenic bacteria, while increasing growth of other beneficial bifidobacterium.
Punicic acid (concentrated in the seed oil) is known to activate PPARs (peroxisome
proliferator-activated receptors transcription factors), reducing intestinal inflammation – IBD.

Anti-inflammatory: Pomegranate blocks the activation of inflammatory pathways including the NF-κB pathway.

Insulin sensitivity: improvement in insulin resistance — thought to be through PPAR activation.
Can be used in T2D, PCOS.

Improves cardiovascular health: lower BP: phytochemicals in the juice, as well as
the nitric oxide forming properties of pomegranate.

The high anti-oxidant content of pomegranate protects
the endothelium, decreases LDL oxidation.

Anti-carcinogenic:
ellagatannins, anthocyanins and phenols decrease
expression of COX-2 leading to reduced proliferation of cancer cells and decreased inflammation.

inhibit cancer cell growth and induce apoptosis.
synergistic effects of other plant compounds including anthocyanins and flavonols.

69
Q

Pomegranate cautions?

A

Caution:
warfarin or antihypertensive medications (may
decrease medication - monitor blood pressure and
consult doctor if necessary).

Particular care with ACE-inhibitor drugs as pomegranate may intensify the effects.

70
Q

Effects of ellagitannins
Punic acid
anthocyanidins?

A

Phytonutrients:

ellagitannins antioxidant / anti inflammatory

punicic acid (a form of conjugated linolenic acid — antioxidant/anti inflammatory, lipid-lowering),

anthocyanidins - antioxidant.

71
Q

Maca - composition?

A

Contains iron, copper, manganese, potassium,
calcium, vitamin C, B2, B3, B6. Protein; all essential amino acids, fibre, lipids including linoleic and oleic fatty acids, and phytochemicals.

72
Q

Maca - benefits/clinical applications?

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, 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.

N1S2 (2 decks)

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