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Nutrition 1 semester 2 > Superfoods > Flashcards

Superfoods Flashcards

1
Q

The antioxidant capacity of food is often referred to by highlights its what score (ORAC)

A

Oxygen radical absorbance capacity

It aims to quantify the total antioxidant capacity (TAC) of a food.

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2
Q

What is a common denominator in many super foods

A

Chlorphyll

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3
Q

What are the energetics of chlorophyll and what nutrients is it a good source of

A

cooling, calming for Yang excess

Vitamins A C E K
Mg Fe Ca K

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4
Q

List the benefits of chlorophyll

A

Detoxification - can bind with carcinogenic chemicals e.g. polycyclic aromatic hydrocarbons found in smoke/grilled/charred meats
Influences detoxification of carcinogens in the liver by down regulating phase I enzymes and induces phase II.

Antioxidant - decreases oxidative damage and promotes endogenous antioxidant activity

Reduce inflammation - inhibits TNF-a gene which can be activated by lipopolysaccharides released from bacteria.

Support energy production - Mg for ATP

Promote would healing - applied topically as chlorophyllin

Deodorant properties - 100-200mg.day to reduce odour from incontinence/ileostomy/colostomy

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5
Q

What might cause acidity in the body, what disease states can this contribute to and how can chlorophyll help

A

Blood pH must be less than 7.35, there are mechanisms to maintain this.
Diet, diseases and drugs can create acidity in tissues. - when the pH within and around body cels is acidic it can alter normal cellular function.
Disease states include cancer, osteoporosis, kidney stones, arthritis.

CHLOROPHYLL IS ALKALISING. with its high alkaline mineral content.

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6
Q

SEAWEED. what three major groups are macroalgae classified into and what are their energetics

A

Red algae: dulse, nori, laver
Brown: Kelp, bladderwrack, wakame
Green Algae: sea lettuce, spongeweed

Cooling, moistens dryness

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7
Q

what key nutrients are found in seaweed

A

Iodine, Iron, calcium, omega 3, amino acids,
Nori good plant source of B12

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8
Q

What are the benefits and clinical applications of seaweed

A

Antioxidant and anti-inflammatory: FUCOXANTHIN (carotenoid in brown seaweed) is powerful antioxidant. Reduces production of inflammatory proteins such as COX-2 and Nf-kB

Low thyroid function: iodine used for T3 and T4 production

Healthy weight management: Low calories. Fibre increases satiety. FUCOXANTHIN upregulates express of ‘mitochondrial uncoupling protein 1 (UCP1) - a key molecule in metabolic thermogenesis. decreasing fat accumulation.

Blood sugar control: seaweed intake promotes better glycaemic control.improved insuling sensitivity through its effects on the tyrosine phosphatase enzymes (enhancing effects of insuling)

Elevated blood lipids: reduced serum triglyceride and improved LDL/HDL ratio, due to gel-forming fibre in seaweed which can bind cholesterol enhancing clearance.

Digestion and GIT health: high in fibre - enhance growth of beneficial bacteria and support bowel elimination. Nourishes inflamed digestive tract.
Ulcers, constipation, colitis.

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9
Q

Which seaweed is considered the most therapeutically effective for low thyroid and associated weight gain

A

Bladderwrack, due to high iodine and tyrosine

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10
Q

What would be considered as a therapeutic dose of seaweed

A

1tbs/day
sprinkle on soups/curries/rice/salad/sushi

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11
Q

what skin conditions can seaweed be used for

A

acne, eczema, psoriasis

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12
Q

Why should you be cautious using seaweed

A

can accumulate toxic heavy metals eg mercury and lead.

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13
Q

Microalgae/phytoplankton - freshwater single celled photosynthesising algae or bacteria - name three that are commonly used and their nutrients

A

Blue-green algae: freshwater cyanobacteria (not algae)
Spirulina: blue/green spiral shaped cyanobacteria
Chlorella: fresh water green algae

chlorophyll, iron, complete protein. B12 and D2.
NO IODINE IN CHLORELLA

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14
Q

Which microalgae does not contain iodine

A

chlorella

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15
Q

Spirulina - describe

A

spiral shaped, blue-green algae, grows in fresh and salt water. No cellulose wall so easily digested.

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16
Q

What are the energetics of spirulina

A

used for Yin deficiency or excess heat

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17
Q

What nutrients does spirulina contain

A

All the essential aa’s, B1,2,3, A K betacarotene, Cu, Fe, Zn, Ca, Mg, K, Phycocyanin, CHLOROPHYLL.
Not a good source of B12 as it can’t be absorbed.

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18
Q

What are the benefits and clinical applications of spirulina

A

DETOXIFICATION - Acts as accumulator of heavy metals (arsenic, lead, mercury)

IMMUNE ENHANCING - antiviral and increases natural killer cell activity

ANTI INFLAMMATORY - reduces production of pro inflammatory cytokines by inhibiting NK-kB pathway.
Phycocyanin inhibits COX-2

ANTI CANCER - phycocyanin has anti-cancer properties.

  • EXERCISE PERFORMANCE: increases endurance, supports muscle hypertrophy
  • ANTI ALLERGIC: inhibition of mast cells, therefore good for allergic rhinitis
  • ANTI HYPERTENSIVE: reduces BP due to raising NO production
  • BLOOD LIPIDS: lowers LDL, VLDL, cholesterol and triglycerides, increases HDL
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19
Q

What algae is phycocyanin found in and what are its benefits

A

Spirulina
anti cancer, antioxidant, immune boosting, anti-proliferative

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20
Q

Name the compound unique to spirulina that has powerful antioxidant and anti inflammatory effects

A

phycocyanin

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21
Q

What is the recommended dosage of spirulina

A

1-8 g/day (1tbs = 7g)

Ensure freshwater and organic. (e.g. Hawaii)

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22
Q

What are the adverse effects of spirulina

A

only at higher doses and not clinically significant: flatulence, oedema, diarrhoea, bloating

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23
Q

CHLORELLA - Describe and what are the energetics

A

single celled green algae
for yin deficiency and excess heat

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24
Q

How does the nutrient value of chlorella differ to spirulina

A

needs pulverising to increase the availability of the micronutrients.

Contains bioavailable B12, spiruina’s B12 is not absorbable.

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25
Q

What superfood contains the highest amount of chlorophyll of any plant

A

Chlorella

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26
Q

What nutrients are contained within chlorella

A

60% bioavailable Protein, CHLOROPHYLL, EFAs, D2, beta carotene, B1, 2, 3, 6, 12. Mg, Fe, P, Zn.

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27
Q

What drug is chlorella safe to be used with

A

thyroxine (unlike seaweed)

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28
Q

What is the recommended dosage of chlorella

A

2-3g/day up to 10g.
GI symptoms at high intake

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29
Q

Heavy metal detox - what herb can be combined with what algaes

A

coriander can bind onto heavy metals and mobile them from the CNS. spirulina and chlorella can bind to it and allow it to be excreted from the body.

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30
Q

Describe the 5 step heavy metal detox 60 day protocol

A
  1. remove sources of heavy metals (eg antiperspirants)
  2. throughout protocol: drink lots of filtered water; 3x Epsom salt baths; dry brush 5 mins every am; exercise regularly, intermittent fast, optimise fibre.
  3. days 1-14: to ensure healthy elimination pathways complete the liver flush protocol; increase bitter/bile stimulating foods eg dandelions, greens, turmeric.
  4. Chlorella tablets (500mg each). Days 15-25: 2x3 /day
    Days 26-50: 6x3 /day
    Days 51-60: 2x2 /day
  5. Detox smoothies every 2 days (banana/blueberries/coriander/spirulina/dulse/filtered water)
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31
Q

Wheatgrass - describe and what are its energetics

A

the young grass of the wheat plant. Can be eaten whole and raw. Usually milled to fine powder.

Cooling - cleanses toxins from body

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32
Q

Is wheatgrass gluten free?

A

Yes - its extracted before the grain develops

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33
Q

What nutrients are in wheatgrass

A

A C E K Bs
Fe, Ca, Mg, Se, amino acids, chorophyll, antioxidants eg phenolic compounds and flavonoids.

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33
Q

What is the recommended dosage of wheatgrass, how should it be taken and what are the cautions

A

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

Take on empty stomach followed by 200ml water

Grass allergies

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34
Q

What are the benefits and clinical applications of wheatgrass

A

Antioxidant: flavonoids and phenolic compounds reduce oxidative stress and support detoxification.
Immune support and anti cancer: reduces chemo side effects. Beneficial for chronic disorders eg RA, ulcerative colitis, diabetes, obesity

Alkalising: due to high chlorophyll content

Regulates blood lipids: reduce serum triglycerides and LDL, increase HDL

Weight loss: reduce appetite and increase hormonally driven satiety signals (CCK). May also therefore help balance blood sugars/reduce cravings

Detoxification: supports liver detoxification

Digestion: used in TCM to nourish spleen Qi

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35
Q

Barley grass
What are the nutrients

Similar to wheatgrass.

A

A B1 C E Ca, K, Se, enzymes including superoxide dismutase (powerful antioxidant), antioxidants such as phytochemicals including flavonoids and polyphenols, chlorophyll, amino acids including GABA.
High fibre.

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36
Q

What are the benefits and clinical applications of barley grass

A
  • Antioxidant and anti inflammatory: protection against chronic diseases. Downregulates pro-inflammatory TNF-a
  • Cardiovascular support: decreases LDL and total cholesterol, increases HDL. Regulates blood pressure – associated with phytochemical saponarin and rich mineral content (Mg and K)
  • Diabetes: high fibre reduces fasting blood sugar and glycated haemoglobin.
  • Gout: reduces serum uric acid by increasing excretion
  • Supports healthy GIT function: fibre – supports bowel elimination and nourishes microflora. Flavonoids reduce inflammation and healing of mucous membranes, esp good for ulcerative colitis.
  • Promotes sleep and relaxation: due to GABA and tryptophan (precursor to melatonin and serotonin)
  • Supports energy production: contains enzymes involved in mitochondrial function including cytochrome oxidase. Flavonoids such as lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue.
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37
Q

What are the dosage recommendations and cautions for barley grass

A

3-15g dried powder/day
Fresh juice start at 1ml and increase up to 5ml/day

Grass allergies

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38
Q

Sprouts: describe them, why are they a superfood, and name some

A

Seeds that have germinated and put out shoots.

Why? Plants have the highest level of vits, minerals, enzymes and antioxidants in this early stage of their lifecycle.

  • Bean and pea: lentil, mung, black, kidney
  • Sprouted grains: brown rice, quinoa, oat
  • Vegetable or leafy: radish, broccoli, mustard, cress
  • Nut and seed: almond, alfalfa, pumpkin, sesame, sunflower
39
Q

What are the nutrients in sprouts

A
  • Protein, Mg, P, Manganese, C K folate, chlorophyll, EFAs antioxidants, fibre.
  • Sprouting increases protein quality, especially the ESSENTIAL amino acids.
    Antinutrients are reduced
40
Q

What are the main benefits and clinical applications of sprouts

A
  • Supports digestion: releases enzymes which predigest the nutrients in the seed making them easier to assimilate and metabolise. Insoluble fibre supports intestinal health/elimination.
  • Blood glucose control: improves blood glucose balance in those with insulin resistance and T2DM, due to high fibre content and increased ability to regulate the activity of amylase. Sulforaphane (antioxidant) is protective against diabetic complications.
41
Q

How should sprouts be consumed

A

raw to preserve enzymes and nutrients

42
Q

What condition have alfalfa sprouts been linked to

A

lupus, due to the amino acid L-canavanine

43
Q

Broccoli sprouts: what suphur compound are they rich in and what therapeutic compounds do they produce

A

Glucosinolates:
Sulforaphane
Indol 3 Carbinol (I3C)

44
Q

What are the benefits of Indole 3 Carbinol

A

I3C promotes phase II liver detox and deactivation of oestrogen. Therefore used in oestrogen dominant conditions. 50g/day or I3C supp.

45
Q

What are the benefits of sulforphane

A

induces phase II liver detoxification enzymes, down regulates phase I enzymes
o Anti inflammatory (inhibits NF-kB and TNF-a)
o Anti carcinogenic
 Induces express of tumour suppressing gene
 Enhances detoxification of carcinogens
 Antioxidant defence inhibits angiogenesis

46
Q

What are teh benefits and clinical applications of broccoli sprouts

A
  • CVD: reduces inflammation and oxidative damage, lowers LDL and increases HDL
  • Respiratory health: detoxification of environmental toxins from lungs (via phase II enzymes expressed in lung cells)
  • Helicobacter pylori infection: helps eradicate H Pylori to protect gastric mucosa and reduce risk of gastritis and gastric cancer
47
Q

BEE POLLEN - what are the energetics

A

Yang, highly nutritive, sweet and warming

48
Q

What nutrients does bee pollen contain

A

protein (30%, 1/3 of which are essential amino acids), carbs (50% polysaccharides), fatty acids, vitamins, minerals, enzymes, phytonutrients with antioxidant and anti inflammatory properties.

49
Q

What are teh benefits and clinical application of bee bollen

A
  • Antioxidant: protects body cells from oxidative stress, associated with cancer, atherosclerosis etc
  • Anti inflammatory: inhibits COX and LOX enzymes
  • CV health: decreases LDL
  • Aids recovery: highly nutritive, adaptogenic
  • Anti allergic: inhibits histamine release from mast cells
50
Q

How should bee pollen be taken

A

Hayfever: 1-2 tsp/day 4 weeks before season starts. No need to take during season

51
Q

Whole grains. What are the three constituents of whole grains and what nutrients does each contain.

A

Bran: contains antioxidants, Bs and fibre
Germ: Bs, E, protein, antioxidants, minerals, healthy fats
Endosperm: Carbs, proteins, small amounts of vits and mins

52
Q

What is a refined grain

A

the bran and germ are removed, losing much of the nutritional value, just empty calories.

53
Q

What are the benefits and clinical application of whole grains

A
  • Decrease metabolic risk factors: associated with improved insulin sensitivity (fibre and Mg), weight loss decrease in total and LDL cholesterol
  • High fibre: supports bowel elimination, increases satiety to support weight management, slows absorption of glucose for blood glucose balance
  • Protects against heart disease and cancer
54
Q

Where is gluten found and what proteins is it made up of

A

a protein found in wheat, rye and barley
Gliadin (the protein most react to)
Glutenin

55
Q

Gluten sensitivity might relate to the processing of grains - why is this

A

They have been manipulated : fumigated, bleached, anti caking agents, fungicides, insecticides to extend shelf life.
Use organic heritage

56
Q

What can those intolerant to gluten use instead

A

amaranth, corn, millet, rice, quinoa, buckwheat, oats
Quinoa
Sprouting grains

57
Q

What are the nutritional benefits of quinoa

A

Gluten free
manganese, all essential amino acids, Mg, Fe, Zn, Bs, phytonutrients

58
Q

Of the superfoods, name one that is a good source of B12

A

Chlorella and Nori

59
Q

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

A

Acidity in the body can cause disease such as cancer, osteoporosis, kidney stones, arthritis. It can be caused by drugs, diet, disease. Alkalising foods can help neutralise acidity around body cells which would otherwise
alter normal cellular function.
Chlorophyll is alkalising.
WHen too much of an acid forming diet it can subtly change teh acidity of the cell and the surround fluid which alters cellular function and increases the risk of diseases such as osteoporosis. Fruit and veg generally contain lots of alkalising minerals as well as chlorophyll.

60
Q

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

A

Bind with carcinogenic chemicals such as heterocyclic amines and PAH’s found in coooked meat.

Influences detoxification of carcinogens in the liver by down regulating phase I enzymes and upregulating phase II. Transforming compounds so they can be eliminated.

61
Q

How does chlorphyll reduce inflammation

A

inhibits pro-inflammatory TNF-a gene

62
Q

Seaweeds provide which nutrients that support thyroid function

A

Iodine and the amino acid tyrosine, as well as other nutrients that support such as iron and zinc.

63
Q

Give two ways that barley grass supports GIT function

A

High in fibre so supports bowel elimination and nourishes the microflora/produces short chain fatty acids.
Contains flavonoids that reduce inflammation and allow healing of mucous membranes. (think colitis)

64
Q

Describe two specific benefits of broccoli sprouts

A

Very rich in I3C and sulforophane.

I3C supports phase II liver detox and deactivation of oestrogen.
Sulforaphane induces phase II and down regulates phase I enzymes - anti inflammatory (inhibits TNF-a), anticarcinogenic.
H.Pylori - helps eradicate.
Respiratory health - detoxification of environmental toxins from the lungs

65
Q

What is the difference between whole and refined grains

A

Whole grains contain the the germ, endosperm and bran, whilst refined grains have the bran and germ removed, leaving the grain nutrient deficient as the endosperm contains carbs and protein and only has a small amount of nutrients. The germ and bran has antioxidants, B vits, fibre (bran) and healthy fats (germ)

66
Q

Name two heavy metal chelators

A

Spirulina and chlorella are the main ones but anything containing chlorophyll will be beneficial.

67
Q

Garlic:
energetics

A

Hot, dry, pungent, spicy

68
Q

What is the key compound in garlic that gives it its therapeutic effects

A

volatile organosulphur compounds - particularly allicin.
Also rich in fructans (prebiotic oligosaccharides). Mg, Ca, Se C

ALLIIN
-> garlic chopped releasing enzyme allinase
-> converts alliim to active compound ALLICIN.

69
Q

What are the benefits and clinical applications of garlic

A

Immunity: antimicrobial - dental infections, oral thrush, athletes foot, ear infections
Digestive health: warming properties stimulate digestive fire. Prebiotic so addresses dysbiosis
Anti inflammatory: inhibits infammatory enzymes COX and LOX and pro inflammatory NF-kB
CV health: antihypertensive by increasing NO and decreasig arterial calcification. Reduces LDL, increases HDL. Anti coagulant.
Detoxification and anti-cancer: inhibits phase 1 and promotes phase II liver detox, whilst stimulating synthesis of antioxidants SOD and glutathione peroxidase.Reduces cancer cell proliferation.

70
Q

What is the recommended way to cook with garlic

A

chop and leave for 10 mins. Add in final minute of cooking as alliinase is deactivated by cooking.

71
Q

What are the cautions with using garlic

A

dont’ consumer 10 days prior to surgery.
More than 3g day may interact with antiplatelet meds.

72
Q

GINGER: energetics

A

dry ginger is hot
fresh ginger is warming

73
Q

What are the therapeutic compounds in ginger

A

volatile oils and GINGEROLS

74
Q

What are the benefits and clinical application of ginger

A

Digestive health: warming for digestive fire. Supports the MMC and good for SIBO and IBD
FRESH GINGER BETTER FOR DIGESTIVE COMPLAINTS AS NOT SO STRONG

Anti microbial and anti inflammatory: inhibits COX and LOX and TNF-a. Effective for inflammatory joint pain
Anti nausea: travel/pregnancy/cancer related sickness. Use fresh
CV health: stimulates circulation and lowers LDL

75
Q

What is the recommended delivery and dose of ginger

A

Ginger tea - with fennel and peppermint for GIT.
Lemon and honey for sore throats
CAPSULES: 400mg 3x day. for anti inflammatory and anti microbial properties.

76
Q

Beetroot: energetics and key therapeutic compounds

A

Warming and sweet/nourishing

Iron, Mn, Mg, K, C, B6, folate
Phytochemicals: betalain and betaine, zeaxanthin, lutein

77
Q

What are the benefits and clinical applications of beetroot

A
  • Exercise performance: inorganic nitrates improve oxygen use and stamina during exercise
  • Antioxidant: due to betalains, carotenoids, vit C
  • Anti inflamatory: Betalains inhibit COX
  • Detoxification: Betalains support phase II liver detox
  • CV health: NO is vasodilatory, lowers BP. Betalains also inhibit LDL oxidation associated with atherosclerosis
  • Methylation: Betain is a methyl donor
78
Q

How can beetroot be taking practically for the following:
hypertension
cancer
improve exercise performance
liver support

For general well being

A

JUICING: (1 glass = 250ml)
Hypertension: one glass per day
Cancer: 2-4 glasses through the day to help reduce tumour growth and decrease cancer related fatigue
Improve exercise performance: dietary nitrates peak in blood 1-2 hours after ingestion - so time accordingly
Liver support: one glass day in liver support protocol

General wellbeing and energy: eat raw as it’s prone to oxidation if cooked. Or gently steam if digestion is weak.

79
Q

Blueberries - nutrients and energetics

A
  • C, K, fibre
  • Phytonutrients – flavonoids, resveratrol, anthoycyanins

cooling

80
Q

Blueberries - benefits and clinical application

A
  • Anti inflammatory: polyphenol rich – suppress COX-2
  • Antioxidant: protect against oxidative stress associated with atherosclerosis and neurodegenerative disease
  • Anti cancer : tumour suppressive and anti proliferative properties
81
Q

Elderberry: nutrients and energetics

A

High in Vit C, anthocyanin, quercetin
Cooling

82
Q

What are the benefits and clinical application of elderberry

A
  • Immune boosting: prevent autumn/winter illness – 2 tsp day elderberry syrup.
  • Diaphoretic: promotes sweating – supports fever
    Don’t eat raw!
83
Q

Cranberry - what is their primary use and nutrients

A

Urinary antiseptic properties.

Proanthocyanins, Vit C, flavonoids eg quercitin, Mn, Cu, E K B5 B6

84
Q

What are the benefits and properties of cranberry

A

Urinary antiseptic: prevention and treatment of UTIs. It IMPEDES THE ATTACHMENT OF THE FIMBRIAE OF THE BACTERIA.
Treatment of H. Pylori: its anti adhesive properties are also beneficial in the stomach with H Pyloir
CV Health: can reduce BP and oxidative stress with its high oxidant profile (anthocyanins)

85
Q

What dose of cranberry is recommended and with what condition should you be cautious

A

Juice - 300-500ml/day divided into two doses.
Powder - 250-500ml daily

Kidney stones

86
Q

Chia seeds - energetics and nutrients

A

Cooling and moistening

One of the highest known plant sources of Omega 3
Fibre calcium, P K Zn Cu Mg Fe Mn high quality protein, antioxidants, mucilage

87
Q

Chia seeds - benefits and clinical application

A

Antioxidant and anti inflammatory: antioxidants include tocopherols and phenolic compounds that reduce oxidative stress. High omega 3 can reduce inflammation
Blood sugar regulation: decreases postprandial glycaemia and prolongs satiety - due to fibre content
Digesetive support: high in soluble and insoluble fibre - good for constipation and mucilage sooths GI mucosa
CV health: reduces LDL and lipid peroxidation

88
Q

What is the recommended dose of chia and possible caution

A

1-2tbs/day
may decrease absorption of med - take 2 hours apart

89
Q

Pomegranate: nutrients - name the key phytonutrients

A

A C K folate Fe, Ca, K P Mg Zn
Phytonutrients:
* Ellagitannins (antioxidant/anti inflammatory)
* Punicic acid (anti ox/anti inflamm/ lipid lowering)
* Anthocyanins (anitox)

90
Q

Pomeegranate - benefits and clinical applications

A
  • Digestive health: Ellagitannins inhibit growth of certain pathogenic bacteria whilst increasing growth of beneficial. Punicic activates transcription factors reducing intestinal inflammation eg IBD
  • Anti inflammatory: blocks inflammatory pathways such as NF-kB
  • Insulin sensitivity: improvement in insulin resistance – T2DM/polycystic ovaries
  • CV health: reduce BP in hypertensive patients (150ml juice daily over two weeks). Due to No forming properties and phytochemicals. Anti oxidant content decreases LDL oxidation and protects the endothelium.
    Anti carcinogenic: the phytonutrients reduce expression of COX-2 leading to reduced proliferation of cancer cells and decreased inflammation. Inhibits cancer cell growth. Plant juice is best - not extracted compounds!
91
Q

What are the cautions assoc with pomengranate

A

large amounts and warfarin or antihypertensive meds. Esp ACE inhibitors as may intensify effects.

92
Q

Maca - nutrients and energetics

A

warm, sweet, moist, yin

Fe, Cu, Mn, K, Ca, C B2, B3, B6
All essential amino acidsHigh fibre and range of lipids and phytochemicals

93
Q

What are the benefits and clinical application of Maca

A
  • Energy, endurance, sexual health
  • Fertility and sexual function: increases libido, protects against benign prostatic hyperplasia, improves erectile dysfunction, increases sperm count, motility and semen volume.
  • Enhance energy and cognition: improve mood and cognitive function – due to GABA content. Provides sustained energy – sports performance and fatigue.
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Nutrition 1 semester 2 (11 decks)

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