Superfoods Flashcards
Legumes are very nutrient dense, what 7 nutrients in particular do they contain?
Protein Iron Potassium Selenium Magnesium Zinc B vitamins
Studies show that consumption or legumes improves which 5 conditions?
Type 2 diabetes Cardiovascular disease Cancer Coronary heart disease Hyperlipidaemia
How do legumes help type 2 diabetes?
Low GI delays return of hunger, thus eating less and aiding weight loss
Improves blood glucose control
How do legumes help cardiovascular disease?
Rich in soluble fibre - cholesterol lowering effect
Rich in folate which lowers homocysteine levels
Source of magnesium and potassium which may decrease blood pressure
What are the 3 ingredients in beans that scientists think play a role in cancer prevention?
Saponins - inhibit reproduction cancer cells
Protease inhibitors - slow division of cancer cells
Phytic acid - slow the progression of tumours
How do beans help coronary heart disease?
Please who ate dry beans, peas or peanuts at least 4 times a week had a 21% lower risk of CHD than those that didn’t
How do beans help improve hyperlipidaemia?
Improves serum lipid and lipoprotein profiles
What type of cancer are legumes particularly good at preventing?
Prostate
What 4 particular nutrients are oats a good source of?
B vitamins (thiamine)
Manganese
Magnesium
Copper
Oats have a greater proportion of ________________ _________________ than any other grain
Soluble fibre
Oats contain beta-glucan, what 4 ways do they lower cholesterol?
Soluble fibre binds with bile acids in the gut and increases faecal bile acid excretion
Inhibits the formation of micelles which are necessary for fat absorption
Soluble fibres ferment to short chain fatty acids in he gut - absorption of these may inhibit cholesterol synthesis in the liver
Oats can reduce total and LDL cholesterol
Give 3 ways beta-glucan improves diabetes?
Increases the viscosity of food in the small intestines and delays absorption - reducing the insulin spike
Slows stomach emptying thus helping to control appetite
High fibre content increases stool weight - accelerating colonic transit time
Cranberries are a good source of what 3 things?
Vitamin C
Dietary fibre
Manganese
Cranberries contain proanthocyanidins, what do they do which make cranberries preventative for ITI’s?
They interfere with bacterial adherence to the urinary Tracy epithelial cells
Also ‘wraps’ around ecoli which is the cause of most UTI’s
Cranberries contain a high molecular weight compound (yet to be identified). What 2 things does is help?
Prevents periodontal disease as prevents adhesion of plaque bacteria
Prevents adhesion of H. Pylori in the stomach
What component of cranberries has an anti-inflammatory, anti-platelet and anti-tumour effects?
Salicylic acid = the active metabolite of aspirin
How much cranberry juice has shown to be effective in treating recurrent UTI’s in women?
300ml a day
What drug may cranberries interact with?
Warfarin - increasing the risk of bleeding
Goji berries contain ___________ which show antioxidant activity in vitro.
Polysaccharides
Açai berries are good sources of what 5 nutrients?
Calcium Vitamin A Phosphorus Iron Thiamine
What component of açai berries account for most of their antioxidant capacity?
Anthocyanins
4 historical uses of the acerola cherry?
Enhancing the immune system
Growth and repair of tissue
Increasing iron absorption
Supporting production of anti-stress hormones
6 nutrients found in high levels on acerola cherries?
Vitamin A Vitamin C Calcium Potassium Magnesium Folate
Tart cherries contain perillyl alcohol (POH), a powerful compound in reducing what?
All types of cancer
3 side effects of acerola cherry?
Same as associated with high dose vitamin C:
Migraines
Diarrhoea
Abdominal cramps
3 drug interactions for acerola cherries?
Due to vitamin C content…
Anticoagulants - blood thinning effects of warfarin
OCP - increase absorption
Anti psychotics
3 things blueberries contain?
Fibre
Vitamin C
Numerous phytonutrients
3 therapeutic uses of blueberries?
Anti cancer activity
Reduces normal oxidative cellular damage that occurs with ageing
Like cranberries - prevent bacterial adhesion to the bladder
Black current seeds are rich in what?
Omega 6
3 nutrients found in high concentrations in blackberries?
Vitamin C
Tannins
Potassium
What phytochemical found in blackberries inhibits the inflammatory mechanism?
Anthocyanin
Tomatoes are a major dietary source of what carotenoid?
Lycopene
Increases lycopene in blood is associated with what?
Decreased prostate cancer risk
What 4 things can tomatoes help?
Prostate cancer
Other types of cancer for example ovarian
Cardiovascular disease
Cataracts
3 potential health benefits of pomegranates?
Cholesterol lowering
Cancer treatment
Atherosclerosis
2 drug interactions with pomegranate?
Blood thinners ACE inhibitors (high blood pressure meds)
3 conditions helped with oranges?
Hyperlipidaemia - improves blood lipid profiles (increases HDL)
Hypertension
Asthma - improves lung function
Grapefruit flavonoids are thought to have what type of effect?
Antiarrhythmic
The potential benefits of grapefruit in asthma are potentially due to?
Antioxidant properties of vitamin C
What effect does grapefruit have on numerous drugs?
Increases the bioavailability and plasma concentrations
Apples contain lots of soluble fibre in the form of what?
Pectin
Describe pectins action on diarrhoea and constipation?
Pectin absorbs water in the GI tract and swells into a gummy mass which provides bulk which helps normalise bowel function
Apples contain phloretin which has what type of activity?
Antibacterial
5 or more apples a day can improve what?
Lung function
Apples also prevent lung cancer - which component is thought to do this?
Quercetin
Phenolic compounds in olive oil posses what 3 properties?
Antioxidant
Vasodilating
Antiplatelet
Olive oil contains polyphenols which act as free radical scavengers which so what?
Inhibit platelet aggregation
Olive oil has what affect on LDL cholesterol resistance to oxidation?
Increases
Olive oil contains oleic acid which has what type of effect on the body?
Anti-inflammatory
What 3 conditions could olive oil help/prevent?
Cardiovascular disease
Heart disease
Colon cancer
Name the enzyme released when garlic is cut or crushed?
Alliinase
5 mechanisms of action of garlic?
Decrease the synthesis of cholesterol
Inhibit platelet aggregation
Inhibit inflammatory enzymes
Have antioxidant activity
Antibacterial and antifungal properties
What is the most serious risk of garlic supplementation?
Uncontrolled bleeding
4 properties of cruciferous vegetables?
Protect against DNA damage
Induce cell apoptosis
Anti-inflammatory properties
Inhibit rumour cell migration
How do cruciferous vegetables aid digestion?
Bitter flavour stimulates salivary production and HCL
Glucosinolates are released upon chewing cruciferous vegetables, what have studies lined these to?
The prevention of cancers and other other chronic diseases
Sulforaphane, a compound found in cruciferous vegetables does what in terms of liver detoxification?
Increases the activity of the lovers phase 2 detoxification enzymes
Barley grass has a high concentration of what? And how does this help prevent cancer?
Chlorophyll
It forms tight molecular complexes with certain chemicals known to cause cancer, including those found in tobacco and coed meat
This binding of chlorophyll to carcinogens may interfere with their absorption from the GI tract reducing the amount reaching susceptible tissues
Chlorophyll found in barley grass has what effect on liver detoxification?
Inhibits phase 1 and I divided phase 2 enzymes = minimises exposure to carcinogens
Are there any drug interactions with barley grass?
It contains high vitamin K which may interact with warfarin
What constituent of wheatgrass has antibiotic activity?
Agropyrene
Wheatgrass has antibiotic properties, what other 3 ways does it aid health?
Antioxidant activity
Anti inflammatory
Due to high chlorophyll content is reduces the exposure to carcinogens like barley grass
Spirulina is often eaten by vegans as a B12 substitute, what is this not good?
B12 contains analogs of B12 that are nutritionally insignificant to humans
What nutrient in spirulina has a high bioavailability to humans?
Iron
Why is spirulina good to take before or after exercise?
It protects skeletal muscles from damage during strenuous exercise
Name 3 health effects of spirulina?
Has antiviral effects
Decreases the risk of food allergies
Increases immune function
Why should someone be selective with the source they get their spirulina from?
It can be contaminated with by a toxic species and cause abdominal pain, vomiting and even death
What should those with autoimmune conditions be wary of taking spirulina?
Concern it may cause or worsen these conditions due to its immune stimulating effects
Chlorella is a very good source of what macronutrient?
Protein
Chlorella is high in chlorophyll which is useful the health how?
Anti inflammatory properties and purification and renewal
Any drug interactions to keep in mind when using chlorella?
Warfarin
Immunosuppressant
Name 3 historic uses of coriander?
Heavy metal detoxification
Anti-parasitic
Lowering blood glucose levels
How is it thought coriander can aid mercury detoxification? And where does chlorella fit into this?
It mobilises it, removing it from deep stores in the body displacing it to the connective tissues, where chlorella can bind to it to remove
Name 3 ways artichoke aids health?
Cholesterol lowering
Antioxidant
Liver protective activity
What 3 conditions is artichoke beneficial in treating?
Indigestion
High cholesterol
IBS
Name 2 safety concerns with using artichoke therapeutically?
May worsen bile duct obstruction and bile stones by increasing bile flow
Can cause allergic reaction
How can chilli help with pain?
It contains capsaicin which causes the burning/tingling sensation topically, it may therefore deplete substance p-chemical involved in pain perception
What is the link between capsicum found in chilli and NSAIDS?
Evidence to suggest it protects against damage it causes to the GI tract
BUT too much can cause ulceration
Capsicum found in chilli has ________ properties
Antibacterial
Name 3 conditions capsicum found in chillis can help treat therapeutically?
Indigestion - taken powder form before meals
Fibromyalgia - applied topically
Swallowing dysfunction in elderly - swallow better after having capsicum lozenge
Capsicum found in chillis may increase the effects and adverse affects or what drug?
Anti-platelet
What two conditions can bee products help?
PMS - decreases symptoms
Decreases bone resorption by inhibiting osteoclasts
Name a safety concern with bee products?
Those with pollen allergies could suffer anaphylaxis
Flaxseed is what type of laxative?
Bulk forming
3 uses of flaxseeds?
Cancer prevention
Relief of constipation
Reduction of skin inflammation
State 3 potential interactions between flaxseeds and drugs?
Interfere with effectiveness of NSAIDS
OCP - may make less effective as flaxseeds act like oestrogen
Diabetic medication
Chia seeds are particularly high in what nutrient?
Calcium
Chai seeds contain lots of healthy omega-3 fatty acids and dietary fibre which may reduce what?
Risk of heart disease and diabetes
State 2 safety concerns when recommending chia seeds?
Have blood thinning affects so may interfere with warfarin
May interfere with diabetic medication
Quinoa has a what % protein content, making it good for vegetarians and vegans?
15%
What condition has cocao been shown to help?
High blood pressure
State 2 drug interactions to be cautious of when recommending cocao consumption?
Antibiotics
OCP
Can cause jitters, headache and increased heart rate due to caffeine content
