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Week 2 Flashcards

1
Q

What is the correct nutrition?

A

All essential nutrients supplied

  • Food is whole and organic
  • Food is free of GMO and toxins
  • Food is not processed and not cooked using a microwave
  • Food is correctly combined to achieve optimum nutrition of the body
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2
Q

What are the benefits of correct nutrition?

A
  • Optimal energy and activity levels
  • Normal body growth and repair and reproductive function
  • Resistance to infection and disease
  • Optimum physical and mental health
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3
Q

What are Essential nutrients and their functions ?

A
  • Carbohydrates: provide energy and heat
  • Proteins: build and repair body tissues and provide heat and energy.
  • Fats: provide heat and energy
  • Vitamins: regulate body functions
  • Minerals: regulate body functions
  • Water: regulates body functions
  • Phytonutrients: support human physiology
  • Enzymes: catalysts for biochemical reactions
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4
Q

What are the three main carbohydrates groups ?

A
  1. Single sugars (monosaccharides)
  2. Double sugars (disaccharides)
  3. Complex carbohydrates (polysaccharides)
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5
Q

What are the three
single sugars (monosaccharides) ?

A
  • Glucose (key energy source)
  • Fructose – fruit sugar
  • Galactose – milk sugar
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6
Q

What are the complex carbohydrates (polysaccharides)

A
  • Starches – found in foods such as bread, rice, pasta, grains, vegetables, legumes etc
  • Cellulose – the structural material plants (found in plant walls), provides dietary fibre

Complex carbohydrates:

  • Retain their rich nutrients
  • Are digested more slowly, promoting satiety and help to keep blood glucose in balance
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7
Q

What are the benefits of fibre for the microbiome?

A

Feeds the microflora, resulting in numerous health benefits
Fermentation of some fibre in colon by healthy bacteria produce short chain fatty acids
= fuel source for colon cells
= reduces local inflammation
= effects throughout whole body such as blood glucose control, cholesterol moderation

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8
Q

What are the functions of Protein ?

From the Greek - “First importance”

A
  • Provide body tissue structure e.g. in skin, bones, blood vessels, hair
  • Provide movement (e.g. muscles)
  • Carry substances (e.g. haemoglobin – oxygen)
  • Act as enzymes (e.g. digestive enzymes)
  • Form hormones (e.g. insulin)
  • Provide immune defense (e.g. antibodies)
  • Provide alternative energy source (less efficient than carb/fats)
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9
Q

How many Amino acids are commonly used in the human body?

A

20 amino acids

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10
Q

How are Amino acids categorised?

A
  1. Non-essential amino acids: produced by the body, not required in the diet
  2. Essential amino acids (9 of them): not produced by the body, must be in the diet
  3. Conditionally essential amino acids: some non-essential AAs become conditionally essential in certain circumstances, e.g. at certain ages or during diseases
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11
Q

Which plant proteins are complete ?

A
  • Quinoa – gluten-free and versatile
  • Buckwheat – not actually wheat
  • Pumpkin seeds
  • Chia seeds
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12
Q

What are the properties of lipids ?

A
  • Lipids include fats, oils, waxes, steroids and fatty acids
  • Lipids are insoluble in water and soluble in alcohol
  • They are an important component of cells (e.g. cell membranes)
  • Lipids in the diet is essential to health
  • Eating too much of the wrong type of fat, can lead to weight gain
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13
Q

What are the three types of Fatty acids. Give examples of each type ?

A
  1. Saturated fatty acids: e.g. coconut oil and butter
  2. Polyunsaturated fatty acids: Omega 3 and 6
  3. Monounsaturated fatty acids: Omega 7 and 9
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14
Q

What affects the degree of saturation of a fatty acid?

A

The number of hydrogen molecules within a fatty acid.

  • Fatty acids fully loaded with hydrogen atoms are ‘saturated fatty acids’.
  • ‘Unsaturated’ fats have hydrogen atoms is missing (and will have double bonds in the fatty acid chain)
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15
Q

What are the sources of Omega-3?

A

Cold water oily fish – SMASH
Flaxseed
chia seeds
hemp seeds
walnuts

SMASH = salmon, mackerel, anchovies, sardines, herring

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16
Q

What are signs and symptoms of EFA deficiency?

A
  • Dry eyes, skin and hair
  • Painful joints (inflammation)
  • Hormonal problems
  • Inflammation
  • Slow cognition
  • Recurrent infections
  • Low metabolic rate and weight gain
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17
Q

What effects do Trans-fats have on health?

A
  • Increase risk of heart disease
  • Increased risk of blood clots forming
  • Trans-fats ‘stiffen’ cell membranes, making them prone to oxidative damage and making cell membranes leaky
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18
Q

Sources of Healthy fats

A
  • Fruit: avocado, olives
  • Seeds: chia, flax, sunflower, pumpkin, hemp, seed butters
  • Seed oils: flax, chia, hemp, sunflower, olive oil –ensure oils are cold pressed
  • Nuts: almonds, cashews, Brazil nuts, walnuts, nut butter
  • Organic raw dairy, coconut
  • Oily fish: salmon, mackerel, sardines, anchovies
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19
Q

What are the functions of water in the body?

A

Water is an essential nutrient that makes up 70% of the human body
1.5L lost in uring
1L lost in sweat

  • Regulates body temperature
  • Transports nutrients to cells via the bloodstream
  • Removes wastes (e.g. sweat, urine)
  • Supports joints/cartilage health and nourishment
  • Needed for digestion (e.g. bile, saliva), absorption, circulation and excretion
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20
Q

Organ-specific actions

What term means restoring the function of the organ?

A

Trophorestorative

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21
Q

List some organ-specific actions

A

Cardiotonic
Hepatic
Nervine

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22
Q

List some function-specific actions

A
  • Nootropic
  • Pectoral
  • Laxative
  • Emmenogogue
  • Bitter Tonic
  • Diaphoretic
  • Diuretic
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23
Q

List some general actions

A
  • Alterative
  • Stimulatant
  • Astringent
  • Demulcent
  • Expectorant
  • Vulnerary
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24
Q

List herbs with Alterative actions (14)

A
  • Bearberry Arctostaphylos uva-ursi
  • Rose petals Rosa damascena
  • Marigold flowers Calendula officinalis
  • Nettle leaf Urtica dioica
  • Red clover Trifolium pratense
  • Dandelion Taraxacum officinale
  • Yellow dock Rumex crispum
  • Poke root Phytolacca americana
  • Cleavers Galium aperine
  • Echinacea Echinacea purpurea/angustiafolium
  • Barberry bark Berberis vulgaris
  • Mountain grape root Berberis aquifolium
  • Burdock root Arctium lappa
  • Garlic Allium sativum
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25
Q

List some anthelmintic herbs (8)

A
  • Garlic
  • Rue
  • Wormwood
  • Black Walnut hull
  • Mugwort
  • Cloves
  • Hyssop
  • Pumpkin seeds
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26
Q

What are Vitamins?

A

Vitamins are organic* compounds that are essential to the body in small amounts for normal growth and function

*compound containing carbon

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27
Q

How many Vitamins are there?

A

13

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28
Q

What are the principal functions of Vitamins?

A
  • Support the immune system
  • Regulate gene expression*
  • Support neurological activity
  • Facilitate ATP and blood cell production

*‘on/off switch’ requiring co-factors such as vitamins

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29
Q

Fat-soluble vitamins

What are the functions of Vitamin A?

A
  • Support visual acuity and corneal health
  • Controls cell division; assists skin and mucous membrane integrity
  • Supports immune and reproductive health
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30
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin A?

A
  • Vision impairment
  • Dry skin/hair
  • Recurrent infections
  • Poor growth
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31
Q

Fat-soluble vitamins

What are the functions of Vitamin D?

A
  • Calcium absorption and bone mineralization
  • Support healthy immune regulation*

*therefore deficiency implicated in auto-immune conditions

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32
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin D?

A
  • Poor bone and tooth formation
  • Bowed legs
  • Poor immunity or immune dysfunction e.g. infections, autoimmunity, allergies
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33
Q

Fat-soluble vitamins

What are the functions of Vitamin E?

A

Functions:

  • Antioxidant – protects fatty acids from oxidation (cell-membrane protection)
  • Protective against cardiovascular disease*, Alzheimer’s and cancer
  • Immune development and activity**

*because decreases arachidonic acid **supports NK cell production

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34
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin E?

A

Overt deficiency is rare
* Red blood cell destruction – exhaustion after light exercise
* Easy bruising and slow healing (fewer antioxidants)
* Nerve damage (e.g. neuropathy) due to oxidation

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35
Q

Fat-soluble vitamins

What are the functions of Vitamin K?

A
  • Blood clotting
  • Bone formation (where it works with vitamin D)

Named after K for Koagulation (German spelling)

36
Q

Fat-soluble vitamins

What are the deficiency signs and symptoms of Vitamin K?

A
  • Excessive bleeding (haemorrhages)
  • Bruising
  • Bone fractures
37
Q

What are the functions of Vitamin B1 (Thiamine)?

A
  • Convert carbohydrates to energy (ATP)
  • Nerve conduction (B1 is used to produce neurotransmitters such as acetylcholine)
38
Q

What are the signs and symptoms of subclinical deficiency of Vitamin B1 (Thiamine) ?

A
  • Depression
  • Irritability
  • Fatigue
  • Memory loss
  • Muscle weakness
39
Q

What are the functions of Vitamin B2 (Riboflavin) ?

A
  • Energy (ATP) production; metabolism of carbohydrates, fats and proteins
  • Liver detoxification support (phase 1)
  • Supports regeneration of glutathione
  • Appears to decrease frequency and severity of migraines (400mg divided doses)

The flavin part is a yellow pigment and can turn urine bright yellow

40
Q

What are the signs and symptoms of Vitamin B2 (Riboflavin) deficiency?

A
  • Red, dry inflamed tongue
  • Sores in the corners of the mouth
  • Scaly dermatitis (mouth, nose, eyes and ears)
  • Fatigue, weakness, poor concentration, depression
41
Q

What are the functions of Vitamin B3 (Niacin)?

In 2 forms (salt and acid)

A
  • Energy (ATP) production in cells
  • Cardiovascular health (lowers LDL cholesterol and vasodilates*)
  • Nerve support

*The acid form can have short intense form of vasodilation

42
Q

What are the signs and symptoms of deficiency of Vitamin B3 (Niacin)?

A
  • Dermatitis – sunburn like rash when exposed to sunlight
  • Inflamed mouth and tongue, sores in mouth corners
  • Fatigue, vomiting, diarrhoea, headache
43
Q

What are the functions of Vitamin B5 (Pantothenic acid)?

A
  • ATP production from carbohydrates, protein and fat
  • Important in fat metabolism*
  • A co-factor for stress hormones (used up quickly when stressed)

*Useful for acne -> reduces sebum

44
Q

What are the signs and symptoms of deficiency of Vitamin B5 (Pantothenic acid)?

A
  • Fatigue
  • Insomnia
  • Burning sensation in feet and tender heels
45
Q

What are the functions of Vitamin B6 (pyridoxine)?

A
  • Vital for nervous system (used to produce neurotransmitters such as GABA and dopamine)
  • ATP production
  • Red blood cell formation (haem)
  • HCl production
46
Q

What are the signs and symptoms of deficiency of Vitamin B6 (pyridoxine)?

A
  • Seborrhoeic dermatitis*
  • Recurrent mouth ulcers and sores on corners of the mouth
  • Anaemia (fatigue, pallor etc), depression

*Relaxing/remitting in common acne areas

47
Q

What are the functions of Vitamin B9 (Folate)?

A
  • Formation of red blood cells
  • Supports cardiovascular health with the methylation of homocysteine to methionine
  • For normal embryonic health (neural tube development)

Works closely with/dependent on vitamin B12

48
Q

What are the signs and symptoms of deficiency of Vitamin B9 (Folate)?

A
  • Affects rapidly dividing cell types (skin, GIT and blood cells) therefore skin and digestive issues
  • Megaloblastic anaemia (if severely deficient)
49
Q

What are the functions of Vitamin B12 (Cobalamin)?

Cobal(t vit)amin

A
  • Required for red blood cell synthesis
  • Energy (ATP) production from fats and proteins
  • Supports cardiovascular health with the methylation of homocysteine to methionine

Nervous system functioning including:
* Myelin production
* Neurotransmitter production (dopamine, serotonin, acetylcholine)
* Choline production for brain function

50
Q

What are the signs and symptoms of deficiency of Vitamin B12 (Cobalamin)?

A
  • Megaloblastic anaemia; fatigue, breathlessness, pallor, etc
  • Neurological abnormalities*; tingling, numbness, loss of balance, burning sensations, weakness, confusion

*Can be irreversible

51
Q

What are the functions of Vitamin C (ascorbic acid)?

A
  • Co-factor in collagen formation –maintains integrity of blood vessels, ligaments, tendons and cartilage
  • Antioxidant and immune boosting (e.g. increases NK cells)
  • Lowers LDL cholesterol
  • Increases iron absorption by protecting iron from oxidation (25 mg vitamins C taken with a meal increases iron absorption by 65%)
52
Q

What are the signs and symptoms of deficiency of Vitamin C (ascorbic acid)?

A

Transported into cells by glucose transporters; so high blood glucose levels can inhibit vitamin C uptake significantly

Used up by adrenal hormone production

The two most notable signs of vitamin C deficiency reflect its role maintaining blood vessel integrity:
* The gums bleed easily around the teeth
* Capillaries under the skin break spontaneously producing pinpoint haemorrhages
* Other symptoms include dry scaly skin, easy bruising, nosebleeds, recurrent infections and poor wound healing

53
Q

What are Minerals?

A

Minerals are inorganic* elements that originate in the Earth and cannot be made by living organisms

Plants obtain minerals from the soil and most of the minerals in our diet come directly from plants (or indirectly from animal sources)

*chemical structure containing no carbon

54
Q

What are the Macro* Minerals ?

*Needed in relatively large amounts

A
  • Calcium (Ca)
  • Phosphorus (P)
  • Magnesium (Mg)
  • Potassium (K)
  • Sodium (Na)
  • Chloride (Cl)
  • Sulphur (S)
55
Q

What are the Trace* Minerals?

*Needed in relatively small amounts

A
  • Iron (Fe)
  • Zinc (Zn)
  • Iodine (I)
  • Selenium (Se)
  • Manganese (Mn)
  • Molybdenum (Mo)
  • Copper (Cu)
  • Chromium (Cr)
  • Boron (B)
  • Fluoride (F)
  • Silicon (Si)
56
Q

What are the functions of Calcium?

A
  • Building and preserving bone mass*
  • Muscle contraction (including cardiac muscle)
  • Essential for blood clotting (the clotting factors)
  • Nerve impulses: a cofactor for serotonin production

*Calcium not in the bone is tightly regulated in the blood

57
Q

What are the functions of Magnesium?

A
  • Required to produce ATP and is important for insulin sensitivity*
  • Lowers BP (acts as a vasodilator)
  • Muscle relaxation,
  • Sleep
  • Bone mineralization
  • Involved in 300+ enzyme reactions

*improves transport of glucose into the cells

58
Q

What are the functions of Iron?

A
  • Binds oxygen and haemoglobin and transports it around the body
  • Required for ATP production in mitochondria
  • Needed for the synthesis of thyroid hormones and dopamine
59
Q

What are the functions of Zinc?

A
  • Sex hormones and sperm production
  • Conversion of T4 to T3 (thyroid hormones)
  • Required for sense of taste and smell
  • Needed for cell proliferation (e.g. in the skin)
  • Immunity
60
Q

What are the key functions of Minerals?

A
  • Building tissues; e.g. skeleton, teeth
  • Nerve and muscle function
  • Thyroid health (supporting metabolism)
  • Supporting immune health
  • Components of enzymes
61
Q

List herbs with antiseptic actions (10)

A

Barberry bark
Bearberry
Garlic
Thyme
Astragalus
Neem
Licorice
Lavender
Goldenseal
Myrrh

62
Q

List herbs with astringent actions (16)

A

Agrimony
Yarrow
Beth root
Pilewort
Bistort root
Raspberry leaf
Oak bark
Bayberry bark
Goldenseal root
Witchhazel
Cranesbill herb
Mullein
Horsetail
Shepherd’s purse
Agrimony
Horsechestnul

63
Q

List herbs with expectorant/demulcant actions (14)

A

Elecampane
Mullein
Cornsilk
Black horehound
White horehound
Pleurisy root
Comfrey
Slippery Elm bark
Wild cherry bark
Balm of Gilead
Plantain
Licorice
Meadowsweet
Marshmallow

64
Q

List herbs with aperient/cathartic/laxative actions (11)

A

Rhubarb root
Dandelion root
Senna pods
Cascara bark
Slippery elm bark
Yellow dock root
Buckthorn root
Linseed
Licorice root
Barberry bark
Aloe leaf

65
Q

List herbs that have diuretic actions (9)

A

Dandelion leaf
Parsley root
Cleavers
Gravel root
Wild carrot
Buchu
Parsley piert
Bearberry
Celery seed

66
Q

How can digestion be impaired?

A
  • Inadequate chewing
  • Over eating (snacking, eating more than three meals a day)
  • Drinking whilst eating (which dilutes the digestive juices)
  • Chronic stress
  • Eating junk food/refined sugars (slows peristalsis)
  • Mindless eating (e.g. not being aware of what you’re eating)
67
Q

How can we support good digestion?

A
  • Avoid drinking with meals
  • Mindful eating: eating the table, actively tasting food, being aware of where it came from and how you feel in terms of satiety/ fullness
  • Apple cider vinegar in a little water 10 to 15 minutes before meals
  • Zinc and B-6 rich foods (improve gastric acid production)
  • Ensure good hydration (bile and saliva production)
  • Eat fermented vegetables (e.g. sauerkraut) and prebiotic foods (e.g. chicory, garlic) to encourage healthy gut bacteria
68
Q

How can the burden on the digestive system be reduced?

A
  • Intermittent fasting: leaving a 16 hour fasting window after the evening meal
  • Eating smaller meals and avoid overeating; listen to the body’s satiety signals
  • Minimise ‘heavier’ proteins such as animal-based proteins and soya
  • Chew food thoroughly – up to 20 times per bite
  • Stimulate parasympathetic nervous system by using diaphragmatic breathing
  • Ensure good sleep hygiene
69
Q

What is the reason for separating foods in the Hay Diet?

A
  • Proteins require an acidic environment to be digested (the stomach)
  • Proteins take longer to digest than starches.
  • Starches require an alkaline environment (the small intestine)
70
Q

What are the combining rules of the Hay Diet?

A
  1. Proteins must be eaten separately from starches. by 3 to 4 hours
  2. Neutral foods can be eaten either with protein or with starches (most vegetables, fats and oils)
  3. Sweet fruits can be eaten with starch meals (bananas, figs, dates, grapes)
  4. Acid fruit can be eaten with protein meals (oranges, lemons, limes, pineapple, kiwi fruit)
71
Q

What is the definition of organic food?

A

Free of fertilisers, pesticides, irradiation, GMOs, growth hormones and livestock feed additives

72
Q

What are some known adverse effects of food additives?

A

Colours E100s
linked to hyperactivity and poor concentration
Preservatives E200s
link to asthma and allergies
Antioxidants E300s + E586
Good for the food, not necessarily humans!
Flavour enhancers E600s
e.g. E621 MSG cause headaches, numbness, tingling etc

73
Q

What is the MMC?

A

The ‘migrating motor complex’ (MMC)

74
Q

What are the rules associated with organic food?

A
  • Prepacked foods can only be labeled ‘organic’ if at least 95% of the ingredients is organic
  • Label must state where farmed ingredients in products were produced
  • Must provide code number of certifying body
  • Products can only be sold direct to customers in the shop
  • Must be certified by one of the organic regulatory bodies
75
Q

What are Superfoods?

A

Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs

76
Q

What are the key benefits & clinical applications of Chlorophyll ?
(Six listed)

A

Detoxification
Antioxidant
Reduces inflammation
Support energy production
Promotes wound healing
Deodorant properties

77
Q

What are the benefits and clinical applications of seaweed?

A
  • Antioxidants and anti-inflammatory
  • Low thyroid function
  • Healthy weight management
  • Blood sugar control
  • Elevated blood lipids
  • Digestive and GIT health
78
Q

What are the benefits & clinical applications of Spirulina?

A
  • Detoxification
  • Immune enhancing
  • Anti-inflammatory
  • Anti-cancer
  • Exercise performance
  • Anti-allergic effects
  • Anti-hypertensive
  • Positive effect on blood lipids
79
Q

What are the benefits & clinical applications of chlorella?

A
  • Heavy metal chelator
  • Detoxification
  • Anti-diabetic
  • Iron (and B12) deficiency
  • Cancer treatment
  • Oestrogen metabolism
  • Immune support
80
Q

What are the benefits & clinical applications of wheatgrass?

A
  • Antioxidant
  • Immune support
  • Anti-cancer
  • Alkalising
  • Regulates blood lipids
  • Weight loss
  • Detoxification
  • Digestion
81
Q

What are the
benefits and clinical applications of Barley grass?

A
  • Antioxidant
  • Anti-inflammatory
  • Cardiovascular support
  • Diabetes
  • Gout
  • Supports healthy gastrointestinal functions
  • Promote sleep and relaxation
  • Supports energy production
82
Q

What is the Composition of Sprouts?

A

Different sprouts have varied nutritional profiles but in general, they are a rich source of:
* Protein*
* Magnesium, phosphorus, manganese,
* Vitamins C, K and folate
* Chlorophyll
* Essential fatty acids
* Antioxidants
* Fibre

“Anti-nutrients” like tannins and phytates are reduced.

*increased by sprouting particulary essential amino acids

83
Q

What are the benefits and clinical applications of Bee pollen?

A
  • Antioxidant
  • Anti-inflammatory
  • Cardiovascular health
  • Aids recovery
  • Anti-allergic activity
84
Q

What are the benefits and clinical applications of whole grains?

A
  • Decrease metabolic risk factors
  • High-fibre
  • Protects against heart disease and cancer
85
Q

What grains are good for those with gluten intolerance ?

A
  • Amaranth
  • Corn
  • Teff
  • Millet
  • Rice
  • Quinoa
  • Buckwheat
  • Oats (although oats can be contaminated with gluten if produced in the same place as wheat, rye and barley)
86
Q

What are whole grains?

A

Whole grains consist of the bran, germ and endosperm

In ‘refined grains’ the bran and germ are removed and therefore, much of the nutritional value leaving empty calories

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