Superfoods Flashcards
Superfoods
Oxygen Radical Absorbance Capacity score quantifies antioxidant capacity.
Rich in vits minerals and contain phytonutrients efas and antioxidants.
Local seasonal organic produce preferable to exotic imports.
Chlorophyll
Traps light used in photosynthesis to produce ATP.
Cooling calming for Yang excess
Dark leafy greens spinach rocket parsley cress.
Similar structure to Hb with porphyrin ring but central atom Mg instead of Fe.
Good source vit A C E K, Mg Fe calcium K.
-Binds with some carcinogens eg heterocyclic hydrocarbons & aflatoxins ado down regulating phase 1 liver
enzymes and inducing phase 2.
-Antioxidant reducing oxidative damage
-reduces inflammation inhibits TNF alfa gene which can be activated by lipopolysaccarides can be from intestinal infections/ permeability.
-Supports energy ATP production as rich in Mg.
-promotes wound healing chlorophyllin increases hyaluronic acid (reduce hyaluronidase).
- Deodorant properties absorbs odour.
-Alkalising with high mineral content. Low PH alters normal cellular function.
Overcooking destroys chlorophyll
Chlorophyllin semi synthetic
Seaweed
Red algae: dulse, nori, laver
Brown algae: kelp, bladderwrack, wakame
Green algae: sea lettuce, sponge weed
Energetic: cooling moisturising
-antioxidant and antiinflammatory
-low thyroid function (iodine prod t3 & t4)
- healthy weight management
-blood sugar control imp insulin sensy
-imp ldl:hdl ratio, red triglycerides- gel forming fibre binds cholesterol inc clearance
-digestion and GIT health - high fibre & growth beneficial bacteria generates butyrate intestinal repair and keeps pathogenic bacteria down.
- soups miso rice salad 1tbsp daily
-dulse soft chewy - snack dried
-kelp soak sheets in water
-kombu soups
-arame salt
-kelp noodles
Spirulina
-blue green algae
- yin deficiency or excess heat
- all ess aa, rich in vit B1 2 3 A K iron zinc calcium Mg phycocyanin chlorophyll
-detox binds heavy metals
-antiinflammatory
- immune enhancing
Anticancer
Increase exercise performance
Anti allergic esp rhinitis
Antihypertensive - nitric oxide prod
Positive effect on blood lipids
Smoothies juices salads
No contraindications
Chlorella
Green algae but has cellulose walls needs pulverising
Yin deficiency excess heat
Highest amount of chlorophyll
Efa high D2
Safe for those on thyroxine unlike seaweed
-heavy metal chelator
-detoxification radioactive particles
-imp glycemic control insulin resistance
-iron and b12 deficiency
-cancer tx post radiation and reduce infection risk post chemo
- estrogen metm useful for est dominance
-immune support inc Ig A
2-3G daily. GI symptoms higher doses. Ensure bowel working well hydrated
Wheatgrass
Cooling, cleansing toxins
Rich in vitamins and minerals, chlorophyll, antioxidants.
- antioxidant
- immune support and anti-cancer
- alkalising due to chlorophyll
- regulates blood lipid reduce LDL, inc HDL
- weight loss, reduces appetite, regulation bg
- detoxification
- digestion support, nourish spleen Qi
Barley grass
Rich in vitamins and minerals
- antioxidant and anti inflammatory
- CV support reduces LDL viceversa
- diabetes - high fibre reducing bg
- gout - reduces Uric acid by inc irinary excretion
- GIT support - fibre and nourishes microflora
- promotes sleep and relaxation due to GABA
- supports energy production, oxygenation of tissues by imp blood flow
Sprouts
Cooling
Rich source protein (ess aa), minerals chlorophyll efa
- supports digestion (predigest nutrients)
Blood glucose control high fibre
- eat raw or add before serving hot food
- alfalfa linked to lupus
Broccoli sprouts
- sulforaphane and I3C latter promotes phase 2 liver detox and deactivate estrogen useful for endometriosis breast and ovarian cancers
- anticarcinogenic
- anti inflammatory
- antioxidant
- CV disease by red inflammation and red LDL
- Eradicate H pylori
Bee pollen
Yang
Sweet warming
- antioxidant
- antiinflammatory
- CV health red LDL and oxidation
- anti allergic
- aids recovery adaptogenic
Whole grains
refined grains have bran and germ removed. Empty calories
Endosperm nutrient rich.
Neutral
- improved insulin sensitivity - fibre and Mg
- high fibre and bg balance
- protects against CV disease and cancer
Gluten made from gliadin and glutenin. Gliadin what people react to.
- alternatives to gluten: teff, amaranth, corn, millet, quinoa, buckwheat, oats although can be contaminated
