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Nutrition > Week One: Western nutritional analysis > Flashcards

Week One: Western nutritional analysis Flashcards

1
Q

What are vitamins?

A

Essential nutrients found in foods.

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2
Q

What are the two types of vitamins?

A

1) Fat soluble - like A, D, E and K

2) Water soluble - like C and B vitamins

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3
Q

How many minerals does the body use for maximal function?

A

Over 80 minerals

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4
Q

What are free radicals?

A

Highly destructive chemical groups that cause much of the cell damage that occurs in disease

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5
Q

In small quantities how are free radicals beneficial?

A

In small quantities they fight bacteria and viruses.

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6
Q

What are the antioxidants?

A

Phytonutrients, the ACE vitamins (vitamin A in the form of beta carotene), vitamin C, E and minerals (esp. zinc, selenium, manganese, copper)

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7
Q

What are phytonutrients?

A

Natural bioactive compounds found in fruits and vegetables that work together with vitamins, minerals and fibre to promote good health.

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8
Q

What are some functions of phytonutrients?

A
  • Enhance immune system
  • Antibacterial, antiviral
  • Antioxidants
  • Detoxification enzymes
  • Positively affect hormones
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9
Q

What are the 8 classes of phytonutrients?

A

1) Carotenoids
2) Coumarins
3) Flavonoids
4) Indoles
5) Isoflavones
6) Lignans
7) Organosulfurs
8) Phytosterols

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10
Q

What is the pathway that creates free radicals?

A

Molecules → steal electrons → loss of electron oxidizes these cells → unstable → damages cell membranes and interacts with genetic material

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11
Q

What sort of disease processes do free radicals contribute to?

A

Contributes to development of cancer, heart disease, cataracts, aging process, enhance low density lipoprotein, cholesterol (LDL)

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12
Q

Why are free radicals created?

A

They are a byproduct of normal oxidation processes that are need to turn food into chemical energy.

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13
Q

What sort of environmental factors increase free radicals?

A

Smoking, pollution, UV light, stress, chemicals, toxins

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14
Q

What are carotenoids?

A

The red, orange, yellow of plants, fungi, birds, insects, fish, crustaceans

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15
Q

How many carotenoids? What categories?

A

600 in 2 categories:

1) Oxygen containing
2) Oxygen free

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16
Q

Types of oxygen containing carotenoids?

A

Lutein, zeaxanthin, astaxanthin, alpha and beta cryptoxanthins

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17
Q

What do lutein and zeaxanthin do?

A

Protect the macular region of the human retina, found in corn, leafy greens, kale and spinach

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18
Q

Where are astaxanthins found? Cryptoxanthins?

A

Asta - Shrimp and salmon

Crypto - Red pepper, orange, papaya

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19
Q

What are the oxygen free carotenes?

A

Alpha-carotene, beta-carotene and lycopene

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20
Q

What do oxygen free carotenes do?

A
  • Protect cells and tissues
  • Enhance immune system
  • Protect from sunburn (beta-carotene) and cancer
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21
Q

Where is alpha carotene found? Where is beta-carotene found?

A

Alpha: Carrots, Pumpkin
Beta: Kale, Dandelion greens, Carrots, Peaches, Apricots, Sweet potatoes

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22
Q

Where is lycopene found?

A

Tomatoes
Pink grapefruit
Guava
Watermelon

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23
Q

Where are bioflavonoids found?

A

Responsible for deep red and blue pigments found in fruit, red wine, teas. Especially found in blueberries, cranberries, blackberries, red beans, gingko biloba, grape seed extract.

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24
Q

What do bioflavonoids do?

A
  • sun protection
  • anti-inflammatory
  • age related degenerative disease
  • heart disease (protect plants from insect attack)
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25
Q

Where is the bioflavonoid quercetin found?

A

(one of the most abundant flavonoids) found in apple, tea, onion, nuts, berries, cauliflower, cabbage

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26
Q

What are isoflavones?

A

Categorized as phytoestrogens

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27
Q

What are the benefits of isoflavones?

A
  • Reduce the risk for some hormone related cancers such as breast and prostate cancer
  • Reduce the symptoms of menopause like hot flashes
  • Protect against osteoporosis
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28
Q

Where are isoflavones found?

A

Main source is in soybean, but also found in chickpeas, currants, sage, parsley

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29
Q

How do isoflavones protect against osteoporosis?

A

Estrogenic effect explains its protection against osteoporosis

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30
Q

What is the most common isoflavone? Other one?

A

Genestein most common. Other is daidzen.

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31
Q

Where are lignans found?

A

Primary source of lignans found in flax seed, sesame seed

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32
Q

What do lignans do?

A

Phytoestrogens like isoflavones. Anti-tumor and anti-estrogenic to fight against estrogenic forms of colon and breast cancer

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33
Q

What do indoles smell like?

A

Low concentrations it has a flowery smell, in high concentrations it smells like fecal matter and it is indeed found in fecal matter (or feet, think insoles!)

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34
Q

Where are indoles found?

A

Brassica-genus vegetables (or cruciferous) recommended by the National Cancer Institute
eg. cabbage, turnips, kale, brussel sprouts, cauliflower, broccoli

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35
Q

What is an important anti-carcinogenic indole?

A

Dithiolethione: helps to protect prostate and colon

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36
Q

Where are coumarins found?

A

Found in beans, sweet clover grass, lavender, licorice, vanilla grass, bison grass, apricots, cherries, strawberries, cinnamon, dang quai

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37
Q

What is the best known coumarin?

A

Anticoagulant Coumadin (warfarin)

38
Q

Where are coumarins found that they should not be?

A

Found in tobacco products (flavoring in pipe tobacco) and artificial vanilla extract despite being banned as a food additive

39
Q

What are coumarins famous for?

A
  • Sweet smell

- Rodenticide

40
Q

What are organosulfurs?

A

Allium (onion) family – allyl sulfides

41
Q

What do organosulfurs do?

A
  • Protective against stomach and colon cancer
  • Good for fighting colds, blood circulation and have anti-inflammatory effects, help with high blood pressure, diabetes, fatigue, insomnia, sterilization
42
Q

Where are organosulfurs found?

A

Found in garlic, onions, leek, chives, scallions, shallots

43
Q

What are phytosterols? Found where?

A
  • Steroid alcohols

- Appear in vegetable oils such as seabuckthorn, corn oil, soybean oil

44
Q

What are phytosterols used for?

A
  • Applications as food additives, used in medicine and cosmetics
  • Lower cholesterol
45
Q

Where are fat soluble vitamins stored?

A

Liver

46
Q

Where are water soluble vitamins stored?

A

Trick, not stored!

These are eliminated in the urine and need to be replenished daily.

47
Q

What are the two forms of vitamin A?

A

1) Retinal: animal products, liver, eggs, butter, cod liver oil
2) Beta carotene (provitamin A) body converts into vitamin A.

48
Q

What are some symptoms of low vitamin A?

A

Dry and itchy eyes can be a warning of low vitamin A. Severe skin disorder, acne, boils, bumpy skin also indicative of vitamin A being in short supply

49
Q

What are the TCM actions of vitamin A?

A
  • Supplements the blood
  • Fills the essence
  • Brightens the eyes
  • Clears heat from the blood
  • Treats vacuity heat patterns (deficient heat patterns)
50
Q

Where is vitamin D found?

A
  • Can be enriched by the sun.
  • Not found in very measurable quantity in foods other than milk and dairy that have been fortified.
  • Herring, salmon, sardines and cod liver oil
51
Q

What is vitamin D important for?

A
  • Calcium and phosphorus absorption, regulates calcium metabolism
  • Research into vitamin D for people with MS
  • Implicated in osteoporosis
52
Q

TCM action of vit D?

A
  • Supplements the kidneys, invigorates yang
  • Strengthens the sinews and bones
  • Brightens the eyes
  • Quiets the fetus
53
Q

Functions of Vitamin E

A
  • Protects vitamin A and C
  • Protects RBC’s and essential fatty acids from destruction
  • Main function is anticoagulant
  • Boosts immune system, protects against cardiovascular disease
54
Q

Who might have a vitamin E deficiency?

A
  • Vitamin E deficiency usually only occurs in infants and people unable to absorb fats
55
Q

Where is vit E found?

A
  • Found in vegetable oil and products made from it

- Fruits, vegetables, grains, nuts, seeds to a lesser extent

56
Q

How is vitamin E excreted? What is the caution for it?

A
  • 70% of daily dose excreted in feces

- Caution for people on blood thinning medication

57
Q

TCM action of vit E?

A
  • Nourishes blood
  • Supplements yang
  • Strengthens sinews and bones
58
Q

What is vitamin K essential for?

A
  • Necessary for normal blood clotting
  • Used to treat toxic effects of anti-coagulant drugs like warfarin
  • Prevention of hemorrhagic disease of newborn vitamin K1 is given as an injection intramuscularly
59
Q

Where is vitamin k found or produced?

A
  • Occurs naturally in foods as vitamin K1
  • Produced in intestinal bacteria as vitamin K2
  • Found in basil, sage thyme, coriander, oregano, fresh parsley, dark leafy greens, brussel sprouts, broccoli, asparagus, chilli powder, curry, paprika, prunes, herbs, cabbage
  • 1/3 of bacteria will produce vitamin K2 as byproduct of metabolism
60
Q

3 types of vitamin K and sources?

A

K1 – natural foods
K2 – intestinal bacteria
K3 – synthetic

61
Q

TCM action of vitamin K

A
  • Stops bleeding

- Secures and astringes the lungs and LI

62
Q

What does B1 Thiamine do?

A
  • Involved in all key metabolic process of the nervous system, heart, blood cells and muscles
  • Treatment of nervous disordersMost common nutrient deficiency
  • Protect against imbalances caused by alcoholism
63
Q

Where is B1 found?

A
  • Whole grains, brown rice and seafood

- Most common nutrient deficiency

64
Q

TCM action of B1

A
  • Course the liver and rectifies the qi
  • Fortifies the spleen
  • Dries dampness
  • Stops pain
65
Q

Importance of B2 riboflavin

A
  • Production of body energy
  • Healthy hair, skin, nails
  • Not stored in any significant amounts in the body
  • Deficiency is common
66
Q

Where is B2 found? What is it destroyed by?

A
  • Found in dark green vegetable, enriched grain products and eggs
  • Destroyed by sunlight
67
Q

TCM action of B2

A
  • Nourish the liver
  • Supplements the kidneys
  • Engenders fluids
  • Boosts the stomach
68
Q

Importance of B3 Niacin

A
  • Synthesis of sex hormones
  • Healthy nervous system
  • Treat and prevent schizophrenia
  • Detoxifier, helps the body rid itself of toxins, pollutants and drugs
  • Lower blood cholesterol
69
Q

Where is niacin found?

A

Meats, fish, poultry, grain products, peanuts

70
Q

TCM action of B3

A
  • Soothe the liver
  • Harmonize the stomach
  • Fortifies spleen
  • Clears heat from stomach
71
Q

B5 Pantothenic acid functions?

A
  • Maintain normal growth and health of the nervous system
  • Boost energy levels
  • Improve immune response
  • Added to sports supplements usually
  • Useful in reducing the effects of stress on the body
  • Brain functioning component, convert choline into acetylcholine
72
Q

Problems with B5?

A

Can cause gut issues if people are taking high doses

73
Q

Where is pantothenic acid found?

A

B5 is found in liver, kidney, meat, egg yolk, whole grains, legumes, made by intestinal bacteria

74
Q

TCM actions of B5

A
  • Supplements the spleen
  • Harmonizes the stomach
  • Courses the liver
  • Tonifies qi
  • Clears heat
  • Resolves depression
75
Q

B6 Pyridoxine functions

A
  • Necessary for the production of antibodies and white blood cells
  • Absorption of B12
  • Most important for a healthy immune system
  • Commonly used to relieve PMS and menopause symptoms
  • Anti-anxiety
  • Used to prevent skin inflammation (eg. cracks at the corner of the mouth)
  • Dermatitis
76
Q

Where is B6 found?

A

Found in pork, whole grains, legumes, green leafy vegetables,

77
Q

TCM action of B6

A
  • Courses the liver
  • Tonifies qi
  • Clears heat from stomach
  • Clears damp heat from GB
78
Q

B9 Folic acid functions

A
  • Essential for division of body cells

- Necessary for utilization of sugar and amino acids

79
Q

Where is B9 found?

A
  • Abundant in leafy green vegetables, yeast, liver
80
Q

When is folic acid most important?

A
  • Taken as a supplement just before conception and particularly in the first trimester, helps to prevent spina bifida
81
Q

TCM action of B9

A

Strengthen essence

82
Q

B12 Cobalamin functions

A
  • Only vitamin that contains essential minerals
  • Healthy nerve tissue
  • Brain damage and neurological disorders if it is deficient
  • Needed to make RBC’s, Low levels can lead to anemia
83
Q

Where is B12 found?

A

Only in animal products or produced from bacteria.

84
Q

What conditions is B12 especially important for?

A
  • Anemia
  • Especially important for Bell’s Palsy
  • Important for anxiety and nervousness
85
Q

TCM actions of B12

A
  • Tonifies qi
  • Nourishes the blood
  • Stops bleeding
86
Q

Vitamin H Biotin functions

A
  • Works with the B complex vitamins
  • Also called coenzyme R
  • Essential for breaking down and metabolizing fats in the body
87
Q

Where is biotin found? Depleted by?

A
  • Egg yolk, milk, most fresh vegetables, liver, kidney, intestinal bacteria,
  • Depleted by alcohol, antibiotics,
  • Raw egg whites can cause a biotin deficiency
88
Q

TCM action of biotin?

A
  • Nourishes the blood
  • Tonifies the heart
  • Quiets the spirit
  • Emolliates the liver
89
Q

Vitamin C (ascorbic acid) functions

A
  • Absorption and utilization of iron

- 60mg per day but more is required for smokers

90
Q

Who might require extra vitamin C?

A
  • 25 mg of vitamin C is depleted with every cigarette smoked
  • More is required of people under stress or taking antibiotics
  • Suffering from an infection or drink heavily
  • After an accident or injury
91
Q

Is there vitamin C in citric acid?

A

No

92
Q

What are the 17 essential minerals?

A
  • Calcium
  • Chloride
  • Chromium
  • Copper
  • Fluoride
  • Iodine
  • Iron
  • Magnesium
  • Manganese
  • Molybdenum
  • Nickel
  • Phosphorous
  • Potassium
  • Sodium
  • Sulfur
  • Selenium
  • Zinc

Nutrition (18 decks)

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