Superfoods Flashcards
What are examples of superfoods?
Chlorophyll which is in other foods - parsley, spinach, cress
Seaweed - red, brown, green
Algae - spirulina ,
Sprouts
Bee pollen
What is the ORAC score and what are the limitations
Oxygen radical absorbance capacity
It’s a laboratory test that aims to quantify the total antioxidant capacity of a food.
Does it take into account quality, source, how it’s grown?
CHLOROPHYLL
Energetics?
Found in?
Vitamins and Minerals:
Benefits and clinical applications
Energetics - Coooling
Found in - Green leafy veg.
Parsley v high, spinach, wheatgrass is 70% chlorophyll
Vitamins and Minerals:
A,C, E, K
Magnesium, iron, calcium, and potassium
Benefits and clinical applications
- Detoxification
- can literally bind with some carcinogenic chemicals such as those found in cooked meat and food borne toxins and remove them from the body
- down-regulates phase 1 liver detoxification enzymes that transform toxins to a more water soluble form and in the process create more toxins and oxidative damage. Sometimes this is overdone
- induce phase 2 liver detoxification - Antioxidant
Decrease oxidative damage
Decreases oxidative damage - Reduced inflammation
- because it reduces oxidarive stress
- inhibits TNF-alpha which is a pro inflammatory gene that activates inflammatory compounds - endotoxins- released from bacteria. If there is a bacterial buildup, it can create a toxic load.
- applies to people with intestinal bacterial infections and intestinal permeability. - Supports energy production
Rich in magnesium which is essential for the cellular respiration cycle - Promotes wound healing and helps with skin complaints.
- Deodorant properties
Reduces odour - used for I continence
SEAWEED
Energetics?
Found in?
Vitamins and Minerals:
Benefits and clinical applications
Energetics?
- cooling
- moistens dryness
Found in?
red, brown and green algae
Vitamins and Minerals:
- A wide range but shout out to Iodine, Iron and calcium.
- Nori is a good plant source of B12
- Omega 3 fats
- a range of amino acids
Benefits and clinical applications
Aim
For one Tbsp a day
- Antioxidant - Fucoxanthin is a Carotanoid found an edible brown seaweed that has powerful antioxidant effects
- Anti inflammatory- reduces the production of inflammatory proteins.
- Low thyroid function - seaweeds are rich in bioavailable iodine needed for T3 and T4 productions Some seaweeds have more than others. They also have other minerals and amino acids including tyrosine also needed to support healthy thyroid function.
- Healthy weight management
- fibre increases satiety and reduces speed of glucose entering the blood
- an easy way to boost vitamins and minerals while being low in calories
- Brown algae’s increase metabolism and decreases fat accumulation - Blood Sugar Control
- promotes glycaemic control
- useful for insulin resistance - Elevated blood lipids.
- Positive influence in lowering triglycerides and LDL, improving LDL:HDL ratio. This is thought to be due to the high viscosity fibre feature of seaweed which binds to cholesterol and improves clearance. - Digestion and GIT Health
- high in fibre
- it has growth of beneficial bacteria which support intestinal repair, growth and integrity
- Inflamed digestive tract; ulcers, constipation, colitis
What are the three different types of microalgae?
Blue green algae
Spirulina
Chlorella
What is the energetics, composition, and benefits/application of the microalgae spirulina?
Energetics: for yin deficiency excess heat
Composition: it has an excellent nutrition profile
- particularly high in bioavailable protein. It has all the essential amino acids.
- Rich in B1, 2,3, A, K
- Rich in minerals especially iron
- Contains psychocyanin in which is a pigment binding protein that exerts anti-Cancer activity
- High in chlorophyll
Benefits/Applucations:
1. Detoxification
- Can combine with heavy metals in order to detoxify
- detoxification of radioactive particles after radiation treatment
2. Increases natural killer cell activity and has anti-viral properties hence an immune enhancer
3. Anti-inflammatory.
4. Anti-cancer because it is anti-inflammatory, high in antioxidants, immune boosting, psychocyanin
5. Good for exercise performance because it increases endurance and the high amino acid content supports muscle hypertrophy.
6. Anti allergic effects.
7. Cardiovascular health because it reduces elevated blood pressure and has high antioxidant protection
8. Positive effect on blood lipids and particularly triglycerides.
Compare and contrast spirulina and Chlorella
- Spirulina lacks cell walls which makes digestion and absorption much easier. Chlorella has tough cellulose walls that require pulverising to increase the availability of its micro nutrients.
This is why if you purchase Chlorella as a supplement, it will usually come with the cells already broken down
- energetically they are the same and used for inefficiency and excess heat
- Also, rich in chlorophyll and vitamins and minerals
- B12 is bio available in chlorella, unlike in spirulina
What are the benefits and clinical applications of CHLORELLA?
- Heavy metal chelator
- Detoxification of radioactive particles after radiation treatment
- Improves glycaemic control and can be used in cases of insulin resistance
- Treating iron and B12 deficiency for anaemia.
- Cancer treatment – due to its ability to absorb radiation, protects immune cells from chemo damage and decreases risk of infection
- Useful in cases of oestrogen dominance to improve metabolism - detoxes
- Immune support for recurrent infections.
How is coriander used for a heavy metal detox?
We can use spirulina or chlorella to remove metals from the body, but they must first be released from where they are stored in the tissue and to some extent fat, in order for it to bind to these algae.
Coriander can be used to mobilise mercury and other toxic heavy metals and move them out of the nervous system with its phytochemicals likely to bind onto the metals .
What is the energetics, composition, and benefits/application of the wheatgrass?
Energetics: cooling
Composition:
- 70% chlorophyll
- High in A, C, E and B vitamins
- Calcium, iron, magnesium, selenium
- Amino acids
- antioxidants and phytnutrients
- high fibre content
Benefits and applications:
1. Antioxidant - producing oxidative stress and supporting detoxification.
2. Immune support and anti-cancer including reducing chemotherapy side effects
3. Alkalising - Due to the high chlorophyll content.
4. Regulates blood leopards by repairing blood vessel wall through its antioxidant properties
5. Weight loss: suppresses appetite through fibre content and increases hormonal driven signals of satiety, balances blood sugars
6. Supposed to liver detoxification pathways with its abundance of nutrients and antioxidants.
7. Digestion: nourishes the spleen Qi. Drains dampness
What is the energetics, composition, and benefits/application of the Barley Grass
It has similar nutrients and benefits as wheat grass.
Like wheat grass it has High fibre content, chlorophyll, rich in vitamins and minerals, antioxidants
Shares the same energetic qualities as wheatgrass
In addition, it includes GABA and Selenium.
Functions:
