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TCM Nutrition and Lifestyle > WEEK 1 - Overview of Western Nutrition > Flashcards

WEEK 1 - Overview of Western Nutrition Flashcards

1
Q

What dietary mineral could be helpful in accelerating calcium absorption?

A

Magnesium

Vitamin D

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2
Q

A weakened immune system and poor ability to heal may be a result of a deficiency of what mineral?

A

Zinc

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3
Q

Vitamin C is known by what other name?

A

Ascorbic Acid

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4
Q

Pernicious anemia is caused by the deficiency of what vitamin?

A

B12 Deficiency

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5
Q

Who may be at risk of developing pernicious anemia?

A 
Elderly
Strict vegetarian or vegans
Antacid users
Alcoholics
Gastrointestinal Surgery
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6
Q

Soybeans are the main source of which compounds?

A

Genistein 50%
Daidsein 40%
Glycitein 5-10%

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7
Q

Name 3 functions of phytonutrients

A

Antioxidants
Antibacterial/antiviral
Stimulate immune system

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8
Q

Blueberries, cranberries, blackberries, and red wine contain high amounts of which phytonutrient?

A

Flavonoids

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9
Q

Which group of Indole vegetables can protect against breast, colon and prostate cancer?

A

Brassica-genus vegetables (broccoli, brussels sprouts, cabbage, collards, cauliflower, turnips, rutabaga, mustard greens.

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10
Q

Lycopene (what gives tomatoes the red color) belongs to what group of phytonutrients?

A

Carotenoids-Carotenes

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11
Q

Which mineral is a component of the enzyme that helps convert T4 into T3?

A

Selenium

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12
Q

Name 5 things Selenium assists with.

A

Healthy eyes, skin, hair, stimulates the immune system, improves liver function. prevents many cancers,

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13
Q

Excess Selenium more that 200mcg can cause?

A

Blackened fingernails, garlic-like odor on breath and skin.

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14
Q

Name 5 things Zinc assists with.

A

Maintains normal senses (taste, smell, sight)

Boosts immune system, prevents cancer, treats colds,

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15
Q

Very high dosages of zinc above 150mg per day can lead to?

A

Nausea, vomiting, diarrhea.

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16
Q

Selenium should be taken with 9-120mcg of which vitamin, to increase absorption?

A

Vitamin E

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17
Q

Best sources of Selenium include?

A 
Wheat Germ
Bran
Brazil Nuts
Tuna
Onions
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18
Q

Best sources of Zinc include?

A

Meat
Eggs
Whole Grains
Oysters

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19
Q

What are the fat-soluble vitamins?

A

Vitamin A, D, E, and K

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20
Q

What are the water-soluble vitamins?

A

Vitamin B-complex and C

21
Q

Which vitamins are shown to improve immune function?

A

Vitamins A, C, E, B complex, zinc, selenium

22
Q

Much of the cell damage that occurs in disease is caused by?

A

Free Radicals

23
Q

What vitamins and minerals help combat free radical damage?

A

Antioxidants such as the phytonutrients ACE Vitamins, which include vitamins A, C, E, and minerals such as zinc and selenium. Lesser extent Copper and Manganese.

24
Q

What do Free Radicals do to the body’s cells?

A

Steal electrons and oxidize the cells, which makes cells unstable.

Later they can enter a cells genetic material and cause disease.

25
Q

Pros of free radicals?

A

Small amounts can fight bacteria and viruses and reduce inflammation.

Turn food into chemical energy (metabolism)

26
Q

Cons of free radicals?

A

Can damage the cell membrane and interact with genetic materials and lead to cancer, HD, raise LDL cholesterol.

27
Q

True or False. A healthy body is capable of neutralizing damaging free radicals?

A

TRUE

28
Q

Lifestyle factors that can overwhelm the body so it cannot neutralize free radical damage?

A

Over exposure to environmental pollutants
Poor diet
Insufficient sleep
Stress

29
Q

True or False

Free radical damage accumulates with age so the longer it is able to continue the worse the consequences are later on.

A

TRUE

30
Q

How do antioxidants help with free-radical damage?

A

Antioxidants capture free radicals and neutralize them whenever they are sitting in a cell membrane, thus stopping a chain reaction before it begins.

31
Q

Six Common Phytonutrients

A 
Carotenoids
Flavonoids
Indoles
Isoflavones
Lignans
Organosulfur
32
Q

Colour and health benefits of Carotenoids

A

Red, yellow, orange

Absorb blue light, helps eyesight

33
Q

Name the 4 oxygen-containing carotenoids?

A

Xanthophyll’s

Lutein
Zeaxanthin
Astaxanthin
a-b cryptoxanthin

34
Q

Name the 3 non-oxygenated carotenoids?

A

Carotenes

a-carotenes
b-carotenes
lycopene’s

35
Q

What 3 carotenoids are precursors to Vitamin A in humans?

A

a-b carotene

b-cryptoxanthin

36
Q

Colour and health benefits of Flavonoids?

A

Deep red and blue

Reduce the risk of certain cancers, HD, antiaging, anti-inflammatory.

37
Q

True or False

Quercetin is the most abundant flavonoid?

A

TRUE

38
Q

Sources and health benefits of Lignans?

A

Flax seeds, cereals, pumpkin seeds, beans.

Health benefits include their phytoestrogen properties which can help in treating colon and breast cancer

39
Q

Food Sources and Health benefits of Indoles?

A

Cruciferous veggies broccoli, brussel sprouts, cabbage) are rich in indoles and can protect against breast, colon and prostate cancer.

40
Q

Health benefits of Isoflavones?

A

Phytoestrogens can reduce the risk of hormone related cancers breast, endometrial, prostate)

41
Q

Richest source of Isoflavones in the diet?

A

Soybeans

42
Q

Food Sources and Health benefits of Organosulphurs?

A

Part of onion family that can reduce risk of stomach and colon cancer.

43
Q

True or False

Vitamin E is both an antioxidant AND anticoagulant?

A

TRUE

and it can be found in veg oils, nuts and seeds

44
Q

The uses of Vitamin A

A

Moistens eyes, skin, mucous membranes of nose, mouth, lungs

45
Q

Vitamin D assists in the absorption of _________?

A

Helps to absorb calcium and in calcium metabolism.

46
Q

Causes of Vitamin D Deficiency?

A 
Vegan diet
Limited sun exposure
Dark skin
Obesity
Digestion disorders
Chronic KD or LV Dz
47
Q

True or False

4000 iu of Vitamin D can help with MS?

A

TRUE

48
Q

Vitamin K is essential for?

A

Blood clotting

49
Q

What can cause Vitamin K Deficiency?

A

Significant liver damage
Use of anticoagulant drugs
Disorders of fat malabsorption

TCM Nutrition and Lifestyle (7 decks)

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