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Nut 1 Semester 2 > Superfoods (TS) > Flashcards

Superfoods (TS) Flashcards

1
Q

TWO superfoods = good source of vitamin B12.

A
  1. Nori
  2. Chlorella
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2
Q

Why is it beneficial to include alkalising foods in the diet?

A

To help balance pH in tissues.
Excessive acid-forming diet changes acidity (subtle) in cell and surrounding area which alters cellular function. Increases risk of chronic diseases: oestoarthritis, heart disease.
Fruit and veg in gen as well as chlorophyll-containing veg contain alkalising minerals.

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3
Q

What plant compound is particularly useful as an alkalising nutrient?

A

Chlorophyll

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4
Q

TWO mechanisms by which chlorophyll supports detoxification of carcinogens and toxins.

A
  1. Can bind with carcinogens eg heterocylic and polyxxx to remove from body.
  2. Downregulating P1 detoxifcation and upregulating P2. So can be elminated via bowels and kidneys.
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5
Q

Nutrients in seaweeds to support thyroid function?

A

Iodine
Tyrosine
Zinc, iron etc other supportive nutrients.

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6
Q

TWO ways that barley grass supports GIT function.

A
  1. High fibre - improves bowel working. Some of the fibre produces SCFA to help in many ways (nourishes microflora, tight juncitons).
  2. Compounds that reduce inflammation in the gut.
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7
Q

TWO specific benefits of broccoli sprouts.

A
  1. Sulforaphane and i3C to support detoxifcation (P1 modulation and P2 upregulating)
  2. I3C to good for deactivating oestrogen (endometriosis, fibroids, breast cancer)
  3. Antioxidant, anti-inflammatory
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8
Q

Difference between whole and refined grains?

A

Wholegrains contains the whole grain: bran, germ, endosperm etc.
Nutrients concentrated in germ and bran.
Refined nutrional content removed (endosperm only)

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9
Q

TWO heavy metal chelators?

A

Spirulina and chlorella.
Seaweeds also valuable and anything chlorophyll-rich will be beneficial.

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10
Q

What is a superfood?

A

Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs and generally contain:
- phytonutrients
- enzymes
- EFAs
- antioxidants.

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11
Q

Name 3 superfoods

A

Algae
Sprouts
Bee pollen.

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12
Q

How is the antioxidant status of a food measured?

A

ORAC score.
Oxygen Radical Absorbance Capacity.

Lab test that aims to quantify total antioxidant capacity (TAC) of a food.
Not that reliable!

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13
Q

What is a porphyrin ring?

A

Type of organic compound that can bind metal ions.
Chlorophyll’s basic structure similar to haemoglobin ie with a porphyrin ring but central atom is Mg not Fe.

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14
Q

What is chlorophyll?

A

Green substance in plants that traps light.
Used in photosynthesis to produce ATP.

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15
Q

Energetics of superfoods?

A

Chlorophyll: cooling, calming for Yang excess.
Spirulina: & Chlorella For Yin deficiency or excess heat (Yang)
Seaweed & microalgae: cooling, moistens dryness
Wheatgrass & Barley Grass: Cooling, cleanses toxins from the body and drain dampness
Sprouts: cooling
Bee pollen: Yang, highly nutritive, sweet and warming
Wholegrains: neutral

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16
Q

Top individual sources of chlorophyll?

A

Parsley 38.0
Spinach 23.7
Cress 15.6
Green beans 8.3
Rocket 8.2
Leeks 7.7
Endive 5.2

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17
Q

Which vits and minerals does chlorophylll contain?

A

Vitamins A, C, E, K;
Minerals: Ca, Fe, Mg, Fe, K

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18
Q

Best way to cook chlorophyll-rich foods?

A

Raw or steam slightly.
Overcooking destroys chlorophyll; retaining the ‘green’ retains the benefits.

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19
Q

Three types of seaweed (microalgae)?

A
  1. Red algae: Dulse, nori, laver.
  2. Brown algae: Kelp, bladderwrack, wakame.
  3. Green algae: Sea lettuce, spongeweed
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20
Q

Nutrients in seaweed?

A

Wide range of vitamins and minerals, particularly:
- iodine
- Ca, Fe
- nori = good plant source of B12
- omega-3 fats
- amino acids

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21
Q

What is fucoxathin?

A

Carotenoid

Found in brown seaweed eg wakame
Powerful antioxidant.
Upregulates expression of ‘mitochondrial uncoupling protein 1 (UCP1)’, a key molecule in
metabolic thermogenesis — decreasing fat accumulation.

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22
Q

5 therapeutic benefits of seaweed?

A
  1. Antioxidant and anti-inflammatory
  2. Low thyroid function
  3. Healthy weight management
  4. Blood sugar control
  5. Elevated blood lipids
  6. Digestion and GIT health
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23
Q

Name 2 inflammatory proteins

A

NF-kB
COX-2

Seaweed reduces production of such inflammatory proteins

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24
Q

Why is bladderwrack so good for thyroid health (and associated weight gain)?

A
  1. Rich in bioavailable iodine content (T3 and T4 production).
  2. Tyrosine
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25
Q

Explain seaweed’s blood sugar control abilities

A

Effects on tyrosine phosphatase (enzyme improves insulin sensitivity).

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26
Q

How does seaweed improve elevated blood triglicerides and LDL:HDL ratio (cholesterol)?

A

Due to gel-forming fibre in seaweed, which binds cholesterol in the intestinal lumen
leading to increased cholesterol clearance.

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27
Q

Three ways seaweed helps with gut health?

A
  1. High in fibre - good bowel elimination
  2. Enhances growth of beneficial bacteria (supporting GI tight
    junctions)
  3. Nourishes inflamed digestive tract
  4. Good for ulcers, constipation, colitis.
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28
Q

Define edible microalgae (phytoplankton)

A

Classified as mostly freshwater, single-celled photosynthesising algae or bacteria

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29
Q

Name TWO cyanobacteria

A

– Blue-green algae: freshwater Cyanobacteria (not an algae)
– Spirulina: Blue-green spiral shaped Cyanobacteria.
– Chlorella: Single-celled fresh water green algae (not Cyanobacteria)

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30
Q

What is phycocyanin?

A

Pigment-binding protein that exerts anti-cancer activity. Antioxidant.

Found in blue-green algae eg Spirulina

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31
Q

Describe spirulina

A

Spiral-shaped, blue-green algae able to grow in both fresh and salt water.
Lacks cellulose walls so easily digested.

Two key species:
1. Arthrospira platensis
2. Arthrospira maxima
Cultivated worldwide

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32
Q

Highly nutritious contents of spirulina?

A

1.60–70% highly bioavailable protein: contains all essential amino acids.
2. B1, B2, B3, A, K; beta-carotene
3. Ca, Cu, Fe, Mg, K, Zn.
4. Phycocyanin
4. Chlorophyll.

No B12
NB contains analogues of vitamin B12 which are not absorbed in the gut; not a reliable source of vitamin B12 for vegans.

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33
Q

What is biosorbent?

A

Biomass that allows a contaminant to bind to its cellular structure.
Accumulator (biosorbent) of heavy minerals due to ‘ion-exchange binding’.
Can bind with heavy metals including cadmium, arsenic, lead and mercury
Eg chlorella is a biosorbent of heavy metals

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34
Q

8 benefits of spirulina?

A
  1. Detoxification - biosorbent of heavy metals
  2. Immune-enhancing - NKC/anti-viral
  3. Anti-inflammatory
  4. Anti-cancer
  5. Exercise performance (amino acid content supports muscle hypertrophy)
  6. Anti-allergic effects (histamine)
  7. Anti-hypertensive - reduces VLDL / LDL cholesterol and tryglicerdies and increases HDL
  8. Positive effect on blood lipids
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35
Q

Name four heavy metals that seaweed can bind to?

A

CALM

Cadmium
Arsenic
Lead
Mercury

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36
Q

Two benefits of phyocyanin (found in spirulina)

A

Spirulina’s phyocyanin:
1. Anti-cancer
2. COX-2 inhibiting
3. Anti-inflammatory
4. Antioxidant
5. Immune-boosting and anti-proliferative effects ie stops cancer cell growing.

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37
Q

Describe chlorella

A

Single-celled green algae

Nutritionally similar to Spirulina but in contrast, has tough cellulose walls and requires pulverising to increase availability of the micronutrients within Chlorella.

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38
Q

Nutrients contained in chlorella?

A
  1. Highest amount of chlorophyll of any known plant
  2. 60% bioavailable protein
  3. Contains EFAs
  4. Very high in Vit D2.
  5. Good source of β-carotene, vitamin B1, B2, B3, B6 and B12
  6. Magnesium, iron, phosphorus and zinc.
  7. Contains bioavailable B12 (205-223mcg per 100g) - unlike spirulina.
  8. Safe for people on Thyroxine, unlike seaweed
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39
Q

What is GLUT4

A

Cell membrane glucose transporter

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40
Q

Joint benefits of chlorella and spirulina?

A
  1. Detoxification - biosorbent of heavy metals (chlorella also chelator of radioactive particles after radiation treatment)
  2. Immune-enhancing
    - Spirulina NKC/anti-viral
    - Chlorella increases IgA (increases mucosal resistance to infection eg decreases risk of respiratory, gastrointestinal and genitourinary infection).
  3. Anti-inflammatory
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41
Q

Chlorella benefits

A

See also joint ones above (detoxification, immunity and anti-inflammatory):

  1. Improves glycaemic control by influencing genes involved in insulin signalling and glucose uptake (GLUT4).
  2. Cancer treatment: Reduces side effects of radiotherapy; improves immune function and decreases infection risk after chemotherapy.
  3. Oestrogen metabolism: Some ability to metabolise potent oestrogens (oestradiol) to less potent forms, as well as degrading BPA. Useful in cases of oestrogen dominance
    (e.g. endometriosis, breast cancer, fibroids etc.)
  4. Iron (and B12) deficiency: Useful for iron deficiency anaemia
42
Q

Name 3 diseases of oestrogen dominance

A
  1. Endometriosis
  2. Breast cancer
  3. Fibroids
  4. Ovarian cancer
43
Q

How do chlorella, spirulina and coriander work together?

A

Coriander: mobilises mercury and other toxic heavy metals eg aluminium from central
nervous system, with its phytochemicals likely able to bind onto the metals.

Spirulina and chlorella can then bind it and allow it to be excreted from the body.

44
Q

Name 3 bitter / bile-stimulating foods to use in a liver detox?

A
  1. Dandelion greens
  2. Artichoke
  3. Turmeric
45
Q

Describe wheatgrass

A

The young grass of the wheat plant. Can be eaten whole and raw, though is more
commonly juiced or milled to a fine powder. GF as cut before gluteneous grain develops.

46
Q

Nutrients contained in wheatgrass?

A

Rich in vitamins A, C, E, K and B vitamins;
Ca, Fe, Mg, Se,
Amino acids
Chlorophyll
Antioxidants including phenolic compounds (from phenols) and flavonoids

47
Q

Benefits of wheatgrass

A
  1. Antioxidant eg phenolic and flavonoid compounds help to protect against chronic diseases by reducing oxidative stress, supporting detoxification.
  2. Immune support and anti-cancer: appears to reduce chemotherapy side effects; also beneficial for chronic disorders including RI, UC, T2DM and obesity.
  3. Alkalising: due to the high chlorophyll content.
  4. Regulates blood lipids: Shown to reduce serum triglycerides, LDL cholesterol, while increasing HDL cholesterol.
  5. Weight loss: Can reduce appetite and increase hormonally-driven signals of satiety (e.g. CCK), supporting healthy weight management.
  6. Blood sugar mgmt - reduces cravings.
  7. Detoxification: Supports liver detoxification pathways with its abundance of nutrients and antioxidants.
  8. Digestion: Wheatgrass is used in TCM to nourish the spleen Qi — supporting digestion.
  9. It is also used to drain dampness.
48
Q

Which nutrients are contained in barley grass?

A

A, B1, C and E
Ca, K, Se
Enzymes including superoxide dismutase (for NO production)
Antioxidants Phytochemicals including flavonoids and other polyphenols
Chlorophyll
Amino acids including GABA.
High fibre content.

49
Q

Benefits of barleygrass

A

LDL, BP, diabetes, gout, gut, sleep, energy, AO.

  1. Antioxidant and anti-inflammatory: protection against chronic diseases including cancer, diabetes and heart disease. Downregulates TNF-α.
  2. Cardiovascular support:
    - Decreases LDL and total cholesterol while increasing HDL cholesterol;
    - helps regulate blood pressure —associated with the phytochemical saponarin and rich mineral content (e.g.Mg and K).
  3. Diabetes: Hgh fibre content reduces fasting blood sugar and glycated haemoglobin.
  4. Gout: Reduces serum uric acid by increasing urinary excretion. (Also shitake, Quercetin and barleygrass).
  5. Supports healthy GI function:
    - Fibre supports bowel elimination
    - Fibre nourishes the microflora;
    - Flavonoids reduce inflammation and allow healing of mucous membranes —
    especially in conditions such as UC.
  6. Promotes sleep and promotes relaxation: Related primarily to
    - GABA content (also beneficial for anxiety) and
    - tryptophan (precursor to serotonin and melatonin).
  7. Supports energy production: Contains enzymes involved in mitochondrial function;
    - Flavonoids such as lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue.
50
Q

Who wouldn’t you give barley grass or wheatgrass to?

A

Someone with grass allergy

51
Q

What are sprouts?

A

Germinated seeds that have put out shoots.

52
Q

What can be sprouted?

A
  1. Legume, bean and pea sprouts: lentil, adzuki, garbanzo, soybean, mung bean, black
    bean, kidney bean, green pea and snow pea sprouts.
  2. Sprouted grains: Brown rice, buckwheat, amaranth, quinoa, oat sprouts.
  3. Vegetable or leafy sprouts: Radish, broccoli, beet, mustard green, clover, cress
    and fenugreek sprouts.
  4. Nut and seed sprouts: Almond, radish seed, alfalfa seed, pumpkin seed, sesame seed or sunflower seed sprouts.
53
Q

Why are sprouts so good?

A

Plants have their highest levels of vitamins, minerals, enzymes,
antioxidants and other nutrients in this early stage of their lifecycle

54
Q

What nutrients do most sprouts contain?

A
  1. Protein (sprouting increases essential amino acid profile)
  2. Mg, P, Mn
  3. Vitamins C, K, and folate
  4. Chlorophyll
  5. EFAs
  6. Antioxidants
  7. Fibre.

NB Phytates and tannins are reduced in sprouting so nutrients more bioavailable.

55
Q

TWO main benefits/therapeutic uses of sprouts?

A
  1. Digestion
  2. Blood sugar reg
  3. Digestion - fibre and pre-digested.
  4. Blood sugar regulation - fibre and amylase regulation.
56
Q

How do sprouts help with digestion?

A
  1. Sprouting releases enzymes which ‘predigest’ the nutrients in the seed, making them easier to assimilate and metabolise.
  2. Insoluble fibre supports intestinal health / elimination.
57
Q

How do sprouts help with BSR?

A
  1. High fibre content
  2. Increased ability to regulate the activity of amylase (which together decrease meal-derived glucose absorption).
  3. High amounts of antioxidants such as sulforaphane also have a protective effect against diabetic complications.
58
Q

What are the sulphur compounds in broccoli sprouts called?

A

Glucosinolates

59
Q

Which two compounds are contained in glucosinolates?

A
  1. Sulforaphane
  2. I3C

eg broccoli sprouts

60
Q

Primary role of I3C?

A

Promotes P2 liver detoxification and is able to support the liver’s deactivation of
oestrogen.

Used in cases of oestrogen dominance eg endometriosis, fibroids, breast and ovarian cancer.
For these clients, aim for up to 50 g of broccoli sprouts / day (or consider supplementing I3C)

61
Q

Primary role of sulforaphane (ie mechanisms of action)

A
  1. Detoxification:
    - Induces P2 detoxification enzymes;
    - Down regulates P1 enzymes (can be used in a liver support protocol).
  2. Anti-inflammatory (through inhibition of NF-kB and TNF-α).
  3. Anti-carcinogenic:
    – Induces expression of tumour-suppressing p21 gene.
    – Induction of P2 enzymes — enhancing detoxification and elimination of activated carcinogens
    – Increasing antioxidant defense
    – Inhibiting angiogenesis.
62
Q

Three clinical uses of broccoli sprouts

A
  1. Cardiovascular disease:
    - Reduces risk by reducing inflammation & oxidative damage that can lead to endothelial dysfunction.
    - Also lowers LDL, whilst increasing HDL.
  2. Respiratory health:
    - Promotes detoxification of environmental toxins (e.g. diesel fumes) from the lungs (via P2 enzymes expressed in lung cells).
    - Reduces associated upper airway inflammation.
  3. Helicobacter pylori infection: Shown promise in helping to eradicate H. pylori infection, to protect the gastric mucosa — reducing the risk of gastritis and gastric cancer
63
Q

What is bee pollen?

A

Made by honeybees.
Collect flower pollen, mix it with nectar from their honey sacs.
Deliver it to the hive.
Here, enzymes are added at hive and it becomes the key food source for the colony.

64
Q

What are the macros/micros in bee pollen?

A

Protein (30% - a third of which are essential amino acids)
Carbohydrates (<=50% - polysaccharides)
Fatty acids
Vitamins
Minerals
Enzymes
Phytonutrients: flavonoids and phenolic acids with antioxidant and anti-inflammatory properties.

65
Q

Name three clinical applications or benefits of bee pollen.

A
  1. Antioxidant:
    Protects body cells from oxidative stress, associated with cancer, atherosclerosis etc.
  2. Anti-inflammatory:
    Inhibition of the inflammatory enzymes COX and LOX.
  3. Cardiovascular health:
    Decreases LDL and lipid oxidation.
  4. Aids recovery: Highly nutritive; adaptogenic properties (increase resistance to stress).
  5. Anti-allergic activity:
    Inhibits histamine release from mast cells. A good example of like with like’ (bee pollen used to treat hay fever).
66
Q

Explain COX/LOX and NF-kB

A

COX/LOX: COX (cyclooxygenase) and LOX (lipoxygenase) are enzymes involved in the synthesis of inflammatory mediators, such as prostaglandins and leukotrienes, which play roles in inflammation and immune responses.

NF-kB is a protein complex that regulates the expression of genes involved in immune responses
-, inflammation
- cell proliferation, and
- survival.

67
Q

Give an example of treating like with like

A

Bee pollen - used to treat hay fever.

1–2 tsp. daily at least four weeks before season starts. No need to take during season.

68
Q

Which parts of the grain do wholegrains contain?

A
  1. Bran: antioxidants, B vits, fibre.
  2. Germ: B & E vits, protein, antioxidants, minerals, and healthy fats.
  3. Endosperm: carbohydrates, proteins and small amounts of vitamins and minerals.
69
Q

Which part of wholegrains do refined products remove?

A

Bran and germ ie most nutritious.

70
Q

THREE benefits of wholegrains

A
  1. Decrease metabolic risk factors:
    - Associated with improved insulin sensitivity (linked to fibre and magnesium),
    - weight loss with improved fat distribution
    - a decrease in total and LDL cholesterol.
  2. High fibre:
    - Supports bowel elimination
    - increases satiety to support healthy weight management
    - slows absorption of glucose into the blood to assist in blood glucose balance.
  3. Heart disease and cancer protective
71
Q

Define gluten

A

Gluten = protein found in wheat (all varieties), rye and barley.

Made up of two proteins: Gliadin (reactions) and glutenin.

72
Q

Three alternative grains to glutenous ones?

A

Amaranth
Corn
Teff
Millet
Rice
Quinoa (pseudo grain)
Buckwheat
Oats

73
Q

Why is quinoa so great?

A
  1. High in protein and provides all essential amino acids.
  2. Rich in B Vits,
  3. Fe, Mn, Mg, Zn
  4. and phytonutrients.

Sprouting grains increases nutrient bioavailability.

74
Q

Name nine non-superfood but highly nutritious foods.

A

Garlic
Ginger
Beetroot
Blueberry
Elderberry
Cranberry
Chia seeds
Pomygranate
Maca

75
Q

The five things that super-nutritous foods provide

A
  1. macronutrients,
  2. micronutrients
  3. fibre
  4. enzymes (when not processed or cooked)
  5. phytonutrients
76
Q

Energetics of non-superfoods but highly nutritious foods.

A

Garlic: Hot, dry, pungent, spicy.
Dry Ginger: Hot, dry.
Fresh ginger: Warming, dry.
Beetroot: Gently warming, sweet (and hence nourishing)
Maca: Warm, sweet (nutritive), moist, Yin

Blueberries: cooling
Elderberries cooling
Cranberries: Cooling, sweet, nutritive
Chia seeds: Cooling, moistening.

Pomegranate: Neutral, tonifies Yin

77
Q

How to prepare garlic for max benefits?

A
  1. Crushing / chopping garlic releases alliinase (enzyme) which converts alliin into the active compound allicin.
78
Q

What are fructans?

A

Prebiotic oligosaccharides

79
Q

Garlic contents?

A

Nature’s antibiotic.
Allicin and fructans.

  1. Rich in fructans (prebiotic oligosaccharides).
  2. Small amounts of minerals: manganese, calcium, selenium plus vitamin C.
  3. Volatile organosulphur compounds, particularly allicin: an oily, slightly
    yellow liquid which gives garlic its distinctive taste and odour.
80
Q

Five benefits of garlic

A

1.. Immunity: Nature’s antibiotic. Antimicrobial (gingerils also) (anti-fungal / bacterial / parasitic / viral.) Garlic increases interferons and macrophages.
- Dental infections / oral thrush: Chew peeled clove.
- Athletes foot: Rub a crushed garlic clove on area.
- Ear infections: Put 2–3 drops of warm garlic oil into affected ear (lay on side) for 10–15 minutes.

  1. Digestive health: Warming properties stimulate ‘digestive fire’. Supports GIT microbial balance (prebiotic fructans address dysbiosis).
  2. Anti-inflammatory: Inhibits inflammatory enzymes COX and LOX. NF-kB.
  3. Cardiovascular health:
    - Antihypertensive effects by increasing levels of the vasodilator nitric oxide; decreases arterial calcification (stiffness).
    - Reduces LDL cholesterol and LDL oxidation, while increasing HDL.
    - Anti-coagulant properties (by inhibiting platelet aggregation), hence improving blood circulation.
  4. Detoxification
    - Inhibits P1 and promotes P2 liver detoxification,
    - stimulates superoxide dismutase and glutathione peroxidase.
    Hence used in liver support. protocols.
  5. Anti-cancer
    Reduces cancer cell proliferation.
81
Q

Therapeutic compound in ginger?

A

Volatile oils and compounds called ‘gingerols

82
Q

THREE therapeutic benefits of ginger

A
  1. Anti-microbial and anti-inflammatory: Inhibits LOX, COX and TNF-α - effective for inflammatory joint pain (i.e. pain worse in the mornings). Anti-microbial capabilities similar to garlic.
  2. Anti-nausea agent: Associated with its carminative effects. Can be used for travel, pregnancy and cancer-related sickness. Ideally use fresh ginger for nausea (or a very small amount dry); dry ginger should not be used during pregnancy as it is too hot.
  3. Cardiovascular health:
    - circulatory stimulant
    - lowers LDLs.
  4. Digestive health
    Pro kinetic aids transit.
    Anti inflammatory and calming.
83
Q

FIVE therapeutic uses of beetroot

A
  1. Improve exercise performance: Inorganic nitrates improve oxygen use and stamina during exercise.
  2. Antioxidant: Due to betalains, carotenoids and vitamin C.
  3. Anti-inflammatory: Betalains inhibit cyclooxygenases ie COX.
  4. Detoxification: Betalains support P2 liver detoxification.
  5. Cardiovascular health: Inorganic nitrates converted to nitric oxide in the body which has a vasodilatory effect — hence lowering blood pressure. Betalains also inhibit LDL oxidation associated with atherosclerosis.
  6. Betain Methylation:
    Betain supports methylation (it is a methyl donor).
84
Q

How is it best to eat beetroot?

A

Raw — prone to oxidation and will lose nutrients if cooked.
Gently steam if weak digestion (cooking softens).

85
Q

Blueberry clinical applications x 4?

A
  1. Anti-inflammatory: Polyphenol rich extracts from blueberries have been shown to suppress
    mediators of acute inflammation such as COX-2.
  2. Antioxidant: Blueberry extracts can protect against oxidative stress associated with
    atherosclerosis and neurodegenerative diseases.
  3. Blueberries also support collagen e.g. in vessels.
  4. Anti-cancer: The anti-oxidant rich, immune-boosting composition of blueberries makes
    them capable of exerting tumour-suppressive and anti-proliferative properties.
86
Q

What are polyphenols?

A

Polyphenols is an umbrella name for several phenol groups. Subclasses based on chemical structure eg
1.Flavonoids (such as flavonols, flavones, flavanones, flavan-3-ols, anthocyanidins, and isoflavones
2. Phenolic acids eg hydroxybenzoic acids and hydroxycinnamic acids
3. Stilbenes eg resveratrol
4. Lignans.

87
Q

What nutrients do elderberries contain?

A
  1. High vitamin C
  2. Anthocyanin (anti-viral, colour pigment, flavanoid)
  3. Quercetin
88
Q

THREE benefits of elderberry

A
  1. Immune-boosting: Used to prevent autumn and winter illnesses (2x tsp syrup / day)
  2. Anti-viral properties.
  3. Diaphoretic: Promotes sweating — supports fevers.
89
Q

What do cranberries contain?

A

Very rich source of
1. proanthocyanins (contributing to colour),
2. Vit C
3. Flavonoids eg quercetin.
Also:
1. Cu, Mn
2. Vits B5, B6, E, K.
.

90
Q

Benefits of cranberries

A
  1. Urinary antiseptic: prevention and treatment of UTIs eg cystitis. Bacteria associated with UTIs (Escherichia coli) often contain fimbriae, which enables their epithelial attachment. Cranberry impedes this attachment.
  2. Helicobacter pylori treatment: Its anti-adhesive properties are also beneficial in the stomach with H pylori.
  3. Cardiovascular health: Can reduce blood pressure and oxidative stress with its high antioxidant profile (e.g. anthocyanins).
91
Q

Contraindication with cranberry?

A

Kidney stones.

Avoid using cranberry above the recommended therapeutic doses (300-500 ml in 2 doses).

92
Q

Nutritional contents of chia?

A
  1. n-3 fatty acids
  2. Fibre
  3. Minerals: Calcium, copper, iron, Magnesium, manganese, phosphorus, potassium, zinc.
  4. Protein (high quality)
  5. Antioxidant plant compounds
  6. Rich in mucilage - swell to x10 when added to liquid.
93
Q

Clinical uses for chia seeds

A
  1. Antioxidant: includes tocopherols and phenolic compounds that reduce oxidative stress.
  2. Anti-inflammatory: high n-3 can lower inflamm.
  3. Blood sugar regulation: decreases postprandial glycaemia and prolongs satiety (fibre content).
  4. Digestive support: High in soluble and insoluble fibre; increase stool bulk and can be useful in cases of constipation. The mucilage content also soothes the GI mucosa.
  5. Cardiovascular health: Reduces LDL and lipid peroxidation

Therapeutic use: 15–30 g per day (1–2 tbsp).

94
Q

Chia seed contraindication

A

Foods high in mucilage may decrease absorption of medications. Take two hours apart

95
Q

Name three alkaloids

A

Caffeine, nicotine, cocaine - Chat gpt says good medicianally!
CNM says don’t eat elderberries raw due to high alkaloid properties.

96
Q

Nutritional content of pomegranates

A
  1. Vitamin A, C, K, folate;
  2. Ca, Fe, Mg, K, P, Zn
  3. Phytonutrients (all antioxidants/anti-inflammatory) ella-gitannins
    punicic acid (a form of conjugated linolenic acid — lipid-lowering)
    anthocyanidins (antioxidant)
97
Q

What are PPARs?

A

Family of transcription factors Reduce inflammation.

Aid in reduction of inflammatory markers. Alpha, beta, gamma.

PPARs = ‘peroxisome proliferator-activated receptors’.
A family of transcription factors

98
Q

Clinical benefits of pomegranates

A
  1. Digestive health:
    - Ellagi~tannins inhibit growth of certain pathogenic bacteria, while increasing growth of beneficial bifidobacterium.
    - Punicic acid (concentrated in the seed oil) activates PPARs (transcription factors), reducing intestinal inflammation eg as per IBD
  2. Anti-inflammatory: Blocks activation of inflam pathways inc NF-κB.
  3. Insulin sensitivity: insulin resistance improves— thought = PPAR activation. Can be used in T2DM, PCOS.
  4. CV health:
    a) Reduces systolic and diastolic BP in hypertensive patients (150 mL juice) due in part to antioxidant capacity of phytochemicals in juice, as well as nitric oxide forming properties of pomegranate.
    b) High anti-oxidant content protects endothelium & decreases LDL oxidation.
  5. Anti-carcinogenic:
    a) Ellagatannins, anthocyanins and phenols decrease expression of COX-2 leading to reduced proliferation of cancer cells as well as decreased inflammation.
    b) Shown to inhibit cancer cell growth and induce apoptosis. Colon, Prostate and breast cancer.

Effects are far greater using pomegranate juice versus isolated constituents, highlighting synergistic effects of other plant compounds including anthocyanins and flavonols.

99
Q

What are ACE inhibitor drugs?

A

Inhibit activity of angiotensin-converting enzyme.

Plays crucial role in the renin-angiotensin-aldosterone system (RAAS), a hormonal cascade that regulates BP and fluid balance in the body.

100
Q

Composition of Maca

A
  1. Ca, Cu, Fe, Mg, Mn.
  2. Vitamin C, B2, B3 and B6
  3. Good source of protein including all essential amino acids
  4. Fibre
  5. Range of lipids including linoleic and oleic fatty acids.
  6. Phytochemicals

NB Avoid Chinese maca (soil quality and contamination)

101
Q

Difference between coeliac and gluten sensitivity?

A

Gliadin = protein people most often react to.

Coeliac disease = AI condition where ingestion of gluten generates an abnormal immune response in the small intestine mucosa. Gluten must be avoided.

Gluten sensitivity is an intolerance to gluten. Could relate to
- digestive issues, or
- processing of grains.

Nut 1 Semester 2 (11 decks)

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