Superfoods Flashcards
The antioxidant capacity of food is often referred to by highlights its what score (ORAC)
Oxygen radical absorbance capacity
It aims to quantify the total antioxidant capacity (TAC) of a food.
What is a common denominator in many super foods
Chlorphyll
What are the energetics of chlorophyll and what nutrients is it a good source of
cooling, calming for Yang excess
Vitamins A C E K
Mg Fe Ca K
List the benefits of chlorophyll
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
What might cause acidity in the body, what disease states can this contribute to and how can chlorophyll help
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.
SEAWEED. what three major groups are macroalgae classified into and what are their energetics
Red algae: dulse, nori, laver
Brown: Kelp, bladderwrack, wakame
Green Algae: sea lettuce, spongeweed
Cooling, moistens dryness
what key nutrients are found in seaweed
Iodine, Iron, calcium, omega 3, amino acids,
Nori good plant source of B12
What are the benefits and clinical applications of seaweed
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.
Which seaweed is considered the most therapeutically effective for low thyroid and associated weight gain
Bladderwrack, due to high iodine and tyrosine
What would be considered as a therapeutic dose of seaweed
1tbs/day
sprinkle on soups/curries/rice/salad/sushi
what skin conditions can seaweed be used for
acne, eczema, psoriasis
Why should you be cautious using seaweed
can accumulate toxic heavy metals eg mercury and lead.
Microalgae/phytoplankton - freshwater single celled photosynthesising algae or bacteria - name three that are commonly used and their nutrients
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
Which microalgae does not contain iodine
chlorella
Spirulina - describe
spiral shaped, blue-green algae, grows in fresh and salt water. No cellulose wall so easily digested.
What are the energetics of spirulina
used for Yin deficiency or excess heat
What nutrients does spirulina contain
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.
What are the benefits and clinical applications of spirulina
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
What algae is phycocyanin found in and what are its benefits
Spirulina
anti cancer, antioxidant, immune boosting, anti-proliferative
Name the compound unique to spirulina that has powerful antioxidant and anti inflammatory effects
phycocyanin
What is the recommended dosage of spirulina
1-8 g/day (1tbs = 7g)
Ensure freshwater and organic. (e.g. Hawaii)
What are the adverse effects of spirulina
only at higher doses and not clinically significant: flatulence, oedema, diarrhoea, bloating
CHLORELLA - Describe and what are the energetics
single celled green algae
for yin deficiency and excess heat
How does the nutrient value of chlorella differ to spirulina
needs pulverising to increase the availability of the micronutrients.
Contains bioavailable B12, spiruina’s B12 is not absorbable.
What superfood contains the highest amount of chlorophyll of any plant
Chlorella
What nutrients are contained within chlorella
60% bioavailable Protein, CHLOROPHYLL, EFAs, D2, beta carotene, B1, 2, 3, 6, 12. Mg, Fe, P, Zn.
What drug is chlorella safe to be used with
thyroxine (unlike seaweed)
What is the recommended dosage of chlorella
2-3g/day up to 10g.
GI symptoms at high intake
Heavy metal detox - what herb can be combined with what algaes
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.
Describe the 5 step heavy metal detox 60 day protocol
- remove sources of heavy metals (eg antiperspirants)
- throughout protocol: drink lots of filtered water; 3x Epsom salt baths; dry brush 5 mins every am; exercise regularly, intermittent fast, optimise fibre.
- days 1-14: to ensure healthy elimination pathways complete the liver flush protocol; increase bitter/bile stimulating foods eg dandelions, greens, turmeric.
- Chlorella tablets (500mg each). Days 15-25: 2x3 /day
Days 26-50: 6x3 /day
Days 51-60: 2x2 /day - Detox smoothies every 2 days (banana/blueberries/coriander/spirulina/dulse/filtered water)
Wheatgrass - describe and what are its energetics
the young grass of the wheat plant. Can be eaten whole and raw. Usually milled to fine powder.
Cooling - cleanses toxins from body
Is wheatgrass gluten free?
Yes - its extracted before the grain develops
What nutrients are in wheatgrass
A C E K Bs
Fe, Ca, Mg, Se, amino acids, chorophyll, antioxidants eg phenolic compounds and flavonoids.
What is the recommended dosage of wheatgrass, how should it be taken and what are the cautions
Fresh juice: 30-120ml/day
Powder: 3-5g/day
Take on empty stomach followed by 200ml water
Grass allergies
What are the benefits and clinical applications of wheatgrass
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
Barley grass
What are the nutrients
Similar to wheatgrass.
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.
What are the benefits and clinical applications of barley grass
- 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.
What are the dosage recommendations and cautions for barley grass
3-15g dried powder/day
Fresh juice start at 1ml and increase up to 5ml/day
Grass allergies
Sprouts: describe them, why are they a superfood, and name some
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
What are the nutrients in sprouts
- Protein, Mg, P, Manganese, C K folate, chlorophyll, EFAs antioxidants, fibre.
- Sprouting increases protein quality, especially the ESSENTIAL amino acids.
Antinutrients are reduced
What are the main benefits and clinical applications of sprouts
- 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.
How should sprouts be consumed
raw to preserve enzymes and nutrients
What condition have alfalfa sprouts been linked to
lupus, due to the amino acid L-canavanine
Broccoli sprouts: what suphur compound are they rich in and what therapeutic compounds do they produce
Glucosinolates:
Sulforaphane
Indol 3 Carbinol (I3C)
What are the benefits of Indole 3 Carbinol
I3C promotes phase II liver detox and deactivation of oestrogen. Therefore used in oestrogen dominant conditions. 50g/day or I3C supp.
What are the benefits of sulforphane
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
What are teh benefits and clinical applications of broccoli sprouts
- 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
BEE POLLEN - what are the energetics
Yang, highly nutritive, sweet and warming
What nutrients does bee pollen contain
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.
What are teh benefits and clinical application of bee bollen
- 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
How should bee pollen be taken
Hayfever: 1-2 tsp/day 4 weeks before season starts. No need to take during season
Whole grains. What are the three constituents of whole grains and what nutrients does each contain.
Bran: contains antioxidants, Bs and fibre
Germ: Bs, E, protein, antioxidants, minerals, healthy fats
Endosperm: Carbs, proteins, small amounts of vits and mins
What is a refined grain
the bran and germ are removed, losing much of the nutritional value, just empty calories.
What are the benefits and clinical application of whole grains
- 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
Where is gluten found and what proteins is it made up of
a protein found in wheat, rye and barley
Gliadin (the protein most react to)
Glutenin
Gluten sensitivity might relate to the processing of grains - why is this
They have been manipulated : fumigated, bleached, anti caking agents, fungicides, insecticides to extend shelf life.
Use organic heritage
What can those intolerant to gluten use instead
amaranth, corn, millet, rice, quinoa, buckwheat, oats
Quinoa
Sprouting grains
What are the nutritional benefits of quinoa
Gluten free
manganese, all essential amino acids, Mg, Fe, Zn, Bs, phytonutrients
Of the superfoods, name one that is a good source of B12
Chlorella and Nori
Why is it beneficial to include alkalising foods in the diet, and what plant compound discussed is particularly useful for this
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.
Outline one mechanism by which chlorophyll supports detoxification of carcinogens and toxins
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.
How does chlorphyll reduce inflammation
inhibits pro-inflammatory TNF-a gene
Seaweeds provide which nutrients that support thyroid function
Iodine and the amino acid tyrosine, as well as other nutrients that support such as iron and zinc.
Give two ways that barley grass supports GIT function
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)
Describe two specific benefits of broccoli sprouts
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
What is the difference between whole and refined grains
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)
Name two heavy metal chelators
Spirulina and chlorella are the main ones but anything containing chlorophyll will be beneficial.
Garlic:
energetics
Hot, dry, pungent, spicy
What is the key compound in garlic that gives it its therapeutic effects
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.
What are the benefits and clinical applications of garlic
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.
What is the recommended way to cook with garlic
chop and leave for 10 mins. Add in final minute of cooking as alliinase is deactivated by cooking.
What are the cautions with using garlic
dont’ consumer 10 days prior to surgery.
More than 3g day may interact with antiplatelet meds.
GINGER: energetics
dry ginger is hot
fresh ginger is warming
What are the therapeutic compounds in ginger
volatile oils and GINGEROLS
What are the benefits and clinical application of ginger
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
What is the recommended delivery and dose of ginger
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.
Beetroot: energetics and key therapeutic compounds
Warming and sweet/nourishing
Iron, Mn, Mg, K, C, B6, folate
Phytochemicals: betalain and betaine, zeaxanthin, lutein
What are the benefits and clinical applications of beetroot
- 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
How can beetroot be taking practically for the following:
hypertension
cancer
improve exercise performance
liver support
For general well being
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.
Blueberries - nutrients and energetics
- C, K, fibre
- Phytonutrients – flavonoids, resveratrol, anthoycyanins
cooling
Blueberries - benefits and clinical application
- 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
Elderberry: nutrients and energetics
High in Vit C, anthocyanin, quercetin
Cooling
What are the benefits and clinical application of elderberry
- Immune boosting: prevent autumn/winter illness – 2 tsp day elderberry syrup.
- Diaphoretic: promotes sweating – supports fever
Don’t eat raw!
Cranberry - what is their primary use and nutrients
Urinary antiseptic properties.
Proanthocyanins, Vit C, flavonoids eg quercitin, Mn, Cu, E K B5 B6
What are the benefits and properties of cranberry
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)
What dose of cranberry is recommended and with what condition should you be cautious
Juice - 300-500ml/day divided into two doses.
Powder - 250-500ml daily
Kidney stones
Chia seeds - energetics and nutrients
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
Chia seeds - benefits and clinical application
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
What is the recommended dose of chia and possible caution
1-2tbs/day
may decrease absorption of med - take 2 hours apart
Pomegranate: nutrients - name the key phytonutrients
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)
Pomeegranate - benefits and clinical applications
- 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!
What are the cautions assoc with pomengranate
large amounts and warfarin or antihypertensive meds. Esp ACE inhibitors as may intensify effects.
Maca - nutrients and energetics
warm, sweet, moist, yin
Fe, Cu, Mn, K, Ca, C B2, B3, B6
All essential amino acidsHigh fibre and range of lipids and phytochemicals
What are the benefits and clinical application of Maca
- 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.
