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Nutrition Semester 2 > **Superfoods > Flashcards

**Superfoods Flashcards

1
Q

how do legumes help diabetes 2

A

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.

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2
Q

3 ways legumes help CVD

A

high fibre reduces cholesterol
high folate reduces homocysteine
high Mg reduces BP

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3
Q

how to legumes help cancer

A

saponins
protease inhibitors
phytic acid
slows tumour growth

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4
Q

what are beta glucans

A

water soluble polysaccharide fibre

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5
Q

how to oats lower cholesterol

A

beta gluons bind with bile acids on gut and increase faecal bile excretion = ^ LDL clearance

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6
Q

how do oats help diabetes to stabilise glucose/insulin levels

A

BGs ^ viscosity of food in small intestine, delays absorption which reduces peak post prandial plasma glucose/insulin levels.

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7
Q

how to beta glucans control appetite

A

delays stomach emptying
prolonging fullness
stabilising blood glucose

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8
Q

how are cranberries helpful in UTIs - what other fruit does this?

A

proanthocyanidins interfere with bacterial adherence to unary tract epithelial cells by wrapping around e coli.
Blueberries

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9
Q

1 litre + a day of cranberry juice could cause

A

renal calculi

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10
Q

given their ability to wrap around bacteria and preventing adherence & colonisation, which 2 other conditions are cranberries useful for

A

Periodontal disease - plaque bacteria

H pylori

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11
Q

which 2 enzymes to Goji berries boost

A

SOD

Glutathione peroxidase

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12
Q

highest on ORAC of any fruit/veg

A

Acai

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13
Q

as antioxidant name 2 conditions Acai useful for

A

ageing

chronic disease

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14
Q

historical uses of Acerola Cherry

A 
boosts immune sx
protects against infection
cholesterol
regulates BP
prevents atherosclerosis
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15
Q

3 current uses for Acerola Cherry

A

cancer
cholesterol
inhibits Cox enzymes like NSAIDS

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16
Q

besides being anti-cancer & anti-tumour, how are blueberries helpful with ageing

A

reduce normal oxidative cellular damage that occurs with ageing

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17
Q

how do tomatoes help prostate cancer

A

high serum lycopene levels ass with reduces prostate cancer risk

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18
Q

3 conditions that pomegranate can help

A

atherosclerosis
cholesterol
prostate cancer

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19
Q

what in oranges helps them to decrease formation of calcium based renal calculi

A

citrate

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20
Q

what in oranges lowers the risk of hypertension/stroke

A

high potassium

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21
Q

how do oranges help asthma

A

improve lung function

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22
Q

why are grapefruit good for CVD prevention

A

anti arrhythmic effect

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23
Q

what do we need to remember when eating grapefruit and on meds

A

inhibits Ph 1 enzymes

increases bioavailability of some drugs - toxicity

24
Q

how does the soluble fibre in apples normalise bowel function

A

pectin absorbs water, provides bulk - helps with diarrhoea and constipation

25
Q

why careful with apple seeds

A

contain hydrogen cyanide

26
Q

what is the fat profile of olive oil

A

70% 09
sat fat
6
3

27
Q

how is olive oil good for the heart

A

vaso-dilating
anti-platelet
prevents LDL oxidation > atherosclerosis

28
Q

how is olive oil antiinflamm

A

lowers cytokines

29
Q

enzyme released when garlic is chewed or chopped that forms allicin

A

allinase

30
Q

4 safety concerns with garlic

A

lowers BP
uncontrolled bleeding
digestive issues
allergy

31
Q

3 ways garlic good for CVD

A

decreases cholesterol synthesis by hepatocytes
inhibits HMG CoA reductase enzyme
anti-platelet

32
Q

2 ways garlic good for detox

A

inhibits Ph 1
induces Ph 2
increases glutathione synthesis

33
Q

why are bitter flavours of cruciferous veg good for digestion

A

increase HCL & saliva production by increasing gastrin production - also increase peristalsis

34
Q

what enzyme is released when cruciferous veg is chopped/chewed which releases the anti-cancer glucinosolates

A

myrosinase

35
Q

2 ways that cruciferous veg are anti cancer

A

glucosinolates

increase Ph 2 enzymes

36
Q

3 ways chlorophyll prevents cancer

A

binds to carcinogens reducing their absorption from GIT, reducing amount that reaches susceptible tissues

antioxidant
inhibits Ph 1, ^ Ph 2 - less exposure to carcinogens

37
Q

popular uses for barley grass

A 
skin diseases
asthma
anaemia
diabetes
osteoarthritis
obesity
hypercholesteroleamia etc
38
Q

what gives wheatgrass its anti cancer and wound healing properties

A

chlorophyll

39
Q

what gives wheatgrass its antibiotic activity

A

agropyrene

40
Q

what gives wheatgrass its antioxidant/anti inflamm activity

A

apigenin

41
Q

popular uses wheatgrass

A 
haemoglobin production
diabetes
wound healing
detoxing liver/blood
^ BP
improving digestion
gout
ulcerative colitis
cancer etc
42
Q

how much protein in spirulina

A

65%

43
Q

which mineral in spirulina is highly bioavailable

A

Fe

44
Q

2 side effects spirulina

A

digestive upset

can worsen auto immune disorders

45
Q

what could happen in spirulina contaminated with microcystin

A 
hepatoxicity
jaundice
D & V
shock 
death
46
Q

how is spirulina helpful for allergies

A

inhibits mast cell-mediated allergic reactions

increases IgA in GIT without increasing IgG/IgE

47
Q

therapeutic uses chlorella

A

antiviral
boosts immune sx
heavy metal detox
constipation

48
Q

side effect corainder

A

may increase sun sensitivity

49
Q

therapeutic use coriander

A

mobilises heavy metals stored in brain/spinal cord - moves them to connective tissues, chloral athen binds

50
Q

how is artichoke helpful in dyspepsia

A

artichoke leaf extract reduces abdominal discomfort and dyspepsia sx

51
Q

how is artichoke helpful in IBS

A

antiemetic
spasmolytic
carminative

52
Q

side effect artichoke

A

may worsen bile obsytuction/bile stones by ^ bile flow

53
Q

how does capsaicin help with pain perception

A

binds to nociceptors in skin, creating itching, burning sensation and vasodilating skin vessels - depletes substance P

54
Q

therapeutic uses chilli

A

migraine/headaches
GI mucosa protective (alcohol/NSAIDS)
Pain - RA. osteoarthritis, shingles, fibromyalgia, diabetic neuropathy
improves swallowing reflexes in elderly

55
Q

how to flax seeds help prevent enterohepatic recirculation of cholesterol

A

as a bulk forming laxative

56
Q

benefit of cacao

A

reduces systolic & diastolic BP

57
Q

side effect of cacao

A

caffeine

high arginine - herpes

Nutrition Semester 2 (18 decks)

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