**Superfoods Flashcards
how do legumes help diabetes 2
high fibre, low GL ass with less risk of developing
improves blood glucose control, lowers insulin secretion and delays hunger which reduces obesity - risk factor for diabetes.
3 ways legumes help CVD
high fibre reduces cholesterol
high folate reduces homocysteine
high Mg reduces BP
how to legumes help cancer
saponins
protease inhibitors
phytic acid
slows tumour growth
what are beta glucans
water soluble polysaccharide fibre
how to oats lower cholesterol
beta gluons bind with bile acids on gut and increase faecal bile excretion = ^ LDL clearance
how do oats help diabetes to stabilise glucose/insulin levels
BGs ^ viscosity of food in small intestine, delays absorption which reduces peak post prandial plasma glucose/insulin levels.
how to beta glucans control appetite
delays stomach emptying
prolonging fullness
stabilising blood glucose
how are cranberries helpful in UTIs - what other fruit does this?
proanthocyanidins interfere with bacterial adherence to unary tract epithelial cells by wrapping around e coli.
Blueberries
1 litre + a day of cranberry juice could cause
renal calculi
given their ability to wrap around bacteria and preventing adherence & colonisation, which 2 other conditions are cranberries useful for
Periodontal disease - plaque bacteria
H pylori
which 2 enzymes to Goji berries boost
SOD
Glutathione peroxidase
highest on ORAC of any fruit/veg
Acai
as antioxidant name 2 conditions Acai useful for
ageing
chronic disease
historical uses of Acerola Cherry
boosts immune sx protects against infection cholesterol regulates BP prevents atherosclerosis
3 current uses for Acerola Cherry
cancer
cholesterol
inhibits Cox enzymes like NSAIDS
besides being anti-cancer & anti-tumour, how are blueberries helpful with ageing
reduce normal oxidative cellular damage that occurs with ageing
how do tomatoes help prostate cancer
high serum lycopene levels ass with reduces prostate cancer risk
3 conditions that pomegranate can help
atherosclerosis
cholesterol
prostate cancer
what in oranges helps them to decrease formation of calcium based renal calculi
citrate
what in oranges lowers the risk of hypertension/stroke
high potassium
how do oranges help asthma
improve lung function
why are grapefruit good for CVD prevention
anti arrhythmic effect
what do we need to remember when eating grapefruit and on meds
inhibits Ph 1 enzymes
increases bioavailability of some drugs - toxicity
how does the soluble fibre in apples normalise bowel function
pectin absorbs water, provides bulk - helps with diarrhoea and constipation
why careful with apple seeds
contain hydrogen cyanide
what is the fat profile of olive oil
70% 09
sat fat
6
3
how is olive oil good for the heart
vaso-dilating
anti-platelet
prevents LDL oxidation > atherosclerosis
how is olive oil antiinflamm
lowers cytokines
enzyme released when garlic is chewed or chopped that forms allicin
allinase
4 safety concerns with garlic
lowers BP
uncontrolled bleeding
digestive issues
allergy
3 ways garlic good for CVD
decreases cholesterol synthesis by hepatocytes
inhibits HMG CoA reductase enzyme
anti-platelet
2 ways garlic good for detox
inhibits Ph 1
induces Ph 2
increases glutathione synthesis
why are bitter flavours of cruciferous veg good for digestion
increase HCL & saliva production by increasing gastrin production - also increase peristalsis
what enzyme is released when cruciferous veg is chopped/chewed which releases the anti-cancer glucinosolates
myrosinase
2 ways that cruciferous veg are anti cancer
glucosinolates
increase Ph 2 enzymes
3 ways chlorophyll prevents cancer
binds to carcinogens reducing their absorption from GIT, reducing amount that reaches susceptible tissues
antioxidant
inhibits Ph 1, ^ Ph 2 - less exposure to carcinogens
popular uses for barley grass
skin diseases asthma anaemia diabetes osteoarthritis obesity hypercholesteroleamia etc
what gives wheatgrass its anti cancer and wound healing properties
chlorophyll
what gives wheatgrass its antibiotic activity
agropyrene
what gives wheatgrass its antioxidant/anti inflamm activity
apigenin
popular uses wheatgrass
haemoglobin production diabetes wound healing detoxing liver/blood ^ BP improving digestion gout ulcerative colitis cancer etc
how much protein in spirulina
65%
which mineral in spirulina is highly bioavailable
Fe
2 side effects spirulina
digestive upset
can worsen auto immune disorders
what could happen in spirulina contaminated with microcystin
hepatoxicity jaundice D & V shock death
how is spirulina helpful for allergies
inhibits mast cell-mediated allergic reactions
increases IgA in GIT without increasing IgG/IgE
therapeutic uses chlorella
antiviral
boosts immune sx
heavy metal detox
constipation
side effect corainder
may increase sun sensitivity
therapeutic use coriander
mobilises heavy metals stored in brain/spinal cord - moves them to connective tissues, chloral athen binds
how is artichoke helpful in dyspepsia
artichoke leaf extract reduces abdominal discomfort and dyspepsia sx
how is artichoke helpful in IBS
antiemetic
spasmolytic
carminative
side effect artichoke
may worsen bile obsytuction/bile stones by ^ bile flow
how does capsaicin help with pain perception
binds to nociceptors in skin, creating itching, burning sensation and vasodilating skin vessels - depletes substance P
therapeutic uses chilli
migraine/headaches
GI mucosa protective (alcohol/NSAIDS)
Pain - RA. osteoarthritis, shingles, fibromyalgia, diabetic neuropathy
improves swallowing reflexes in elderly
how to flax seeds help prevent enterohepatic recirculation of cholesterol
as a bulk forming laxative
benefit of cacao
reduces systolic & diastolic BP
side effect of cacao
caffeine
high arginine - herpes
