Week One: Western nutritional analysis Flashcards
What are vitamins?
Essential nutrients found in foods.
What are the two types of vitamins?
1) Fat soluble - like A, D, E and K
2) Water soluble - like C and B vitamins
How many minerals does the body use for maximal function?
Over 80 minerals
What are free radicals?
Highly destructive chemical groups that cause much of the cell damage that occurs in disease
In small quantities how are free radicals beneficial?
In small quantities they fight bacteria and viruses.
What are the antioxidants?
Phytonutrients, the ACE vitamins (vitamin A in the form of beta carotene), vitamin C, E and minerals (esp. zinc, selenium, manganese, copper)
What are phytonutrients?
Natural bioactive compounds found in fruits and vegetables that work together with vitamins, minerals and fibre to promote good health.
What are some functions of phytonutrients?
- Enhance immune system
- Antibacterial, antiviral
- Antioxidants
- Detoxification enzymes
- Positively affect hormones
What are the 8 classes of phytonutrients?
1) Carotenoids
2) Coumarins
3) Flavonoids
4) Indoles
5) Isoflavones
6) Lignans
7) Organosulfurs
8) Phytosterols
What is the pathway that creates free radicals?
Molecules → steal electrons → loss of electron oxidizes these cells → unstable → damages cell membranes and interacts with genetic material
What sort of disease processes do free radicals contribute to?
Contributes to development of cancer, heart disease, cataracts, aging process, enhance low density lipoprotein, cholesterol (LDL)
Why are free radicals created?
They are a byproduct of normal oxidation processes that are need to turn food into chemical energy.
What sort of environmental factors increase free radicals?
Smoking, pollution, UV light, stress, chemicals, toxins
What are carotenoids?
The red, orange, yellow of plants, fungi, birds, insects, fish, crustaceans
How many carotenoids? What categories?
600 in 2 categories:
1) Oxygen containing
2) Oxygen free
Types of oxygen containing carotenoids?
Lutein, zeaxanthin, astaxanthin, alpha and beta cryptoxanthins
What do lutein and zeaxanthin do?
Protect the macular region of the human retina, found in corn, leafy greens, kale and spinach
Where are astaxanthins found? Cryptoxanthins?
Asta - Shrimp and salmon
Crypto - Red pepper, orange, papaya
What are the oxygen free carotenes?
Alpha-carotene, beta-carotene and lycopene
What do oxygen free carotenes do?
- Protect cells and tissues
- Enhance immune system
- Protect from sunburn (beta-carotene) and cancer
Where is alpha carotene found? Where is beta-carotene found?
Alpha: Carrots, Pumpkin
Beta: Kale, Dandelion greens, Carrots, Peaches, Apricots, Sweet potatoes
Where is lycopene found?
Tomatoes
Pink grapefruit
Guava
Watermelon
Where are bioflavonoids found?
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.
What do bioflavonoids do?
- sun protection
- anti-inflammatory
- age related degenerative disease
- heart disease (protect plants from insect attack)
Where is the bioflavonoid quercetin found?
(one of the most abundant flavonoids) found in apple, tea, onion, nuts, berries, cauliflower, cabbage
What are isoflavones?
Categorized as phytoestrogens
What are the benefits of isoflavones?
- 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
Where are isoflavones found?
Main source is in soybean, but also found in chickpeas, currants, sage, parsley
How do isoflavones protect against osteoporosis?
Estrogenic effect explains its protection against osteoporosis
What is the most common isoflavone? Other one?
Genestein most common. Other is daidzen.
Where are lignans found?
Primary source of lignans found in flax seed, sesame seed
What do lignans do?
Phytoestrogens like isoflavones. Anti-tumor and anti-estrogenic to fight against estrogenic forms of colon and breast cancer
What do indoles smell like?
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!)
Where are indoles found?
Brassica-genus vegetables (or cruciferous) recommended by the National Cancer Institute
eg. cabbage, turnips, kale, brussel sprouts, cauliflower, broccoli
What is an important anti-carcinogenic indole?
Dithiolethione: helps to protect prostate and colon
Where are coumarins found?
Found in beans, sweet clover grass, lavender, licorice, vanilla grass, bison grass, apricots, cherries, strawberries, cinnamon, dang quai
What is the best known coumarin?
Anticoagulant Coumadin (warfarin)
Where are coumarins found that they should not be?
Found in tobacco products (flavoring in pipe tobacco) and artificial vanilla extract despite being banned as a food additive
What are coumarins famous for?
- Sweet smell
- Rodenticide
What are organosulfurs?
Allium (onion) family – allyl sulfides
What do organosulfurs do?
- 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
Where are organosulfurs found?
Found in garlic, onions, leek, chives, scallions, shallots
What are phytosterols? Found where?
- Steroid alcohols
- Appear in vegetable oils such as seabuckthorn, corn oil, soybean oil
What are phytosterols used for?
- Applications as food additives, used in medicine and cosmetics
- Lower cholesterol
Where are fat soluble vitamins stored?
Liver
Where are water soluble vitamins stored?
Trick, not stored!
These are eliminated in the urine and need to be replenished daily.
What are the two forms of vitamin A?
1) Retinal: animal products, liver, eggs, butter, cod liver oil
2) Beta carotene (provitamin A) body converts into vitamin A.
What are some symptoms of low vitamin 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
What are the TCM actions of vitamin A?
- Supplements the blood
- Fills the essence
- Brightens the eyes
- Clears heat from the blood
- Treats vacuity heat patterns (deficient heat patterns)
Where is vitamin D found?
- 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
What is vitamin D important for?
- Calcium and phosphorus absorption, regulates calcium metabolism
- Research into vitamin D for people with MS
- Implicated in osteoporosis
TCM action of vit D?
- Supplements the kidneys, invigorates yang
- Strengthens the sinews and bones
- Brightens the eyes
- Quiets the fetus
Functions of Vitamin E
- 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
Who might have a vitamin E deficiency?
- Vitamin E deficiency usually only occurs in infants and people unable to absorb fats
Where is vit E found?
- Found in vegetable oil and products made from it
- Fruits, vegetables, grains, nuts, seeds to a lesser extent
How is vitamin E excreted? What is the caution for it?
- 70% of daily dose excreted in feces
- Caution for people on blood thinning medication
TCM action of vit E?
- Nourishes blood
- Supplements yang
- Strengthens sinews and bones
What is vitamin K essential for?
- 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
Where is vitamin k found or produced?
- 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
3 types of vitamin K and sources?
K1 – natural foods
K2 – intestinal bacteria
K3 – synthetic
TCM action of vitamin K
- Stops bleeding
- Secures and astringes the lungs and LI
What does B1 Thiamine do?
- 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
Where is B1 found?
- Whole grains, brown rice and seafood
- Most common nutrient deficiency
TCM action of B1
- Course the liver and rectifies the qi
- Fortifies the spleen
- Dries dampness
- Stops pain
Importance of B2 riboflavin
- Production of body energy
- Healthy hair, skin, nails
- Not stored in any significant amounts in the body
- Deficiency is common
Where is B2 found? What is it destroyed by?
- Found in dark green vegetable, enriched grain products and eggs
- Destroyed by sunlight
TCM action of B2
- Nourish the liver
- Supplements the kidneys
- Engenders fluids
- Boosts the stomach
Importance of B3 Niacin
- 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
Where is niacin found?
Meats, fish, poultry, grain products, peanuts
TCM action of B3
- Soothe the liver
- Harmonize the stomach
- Fortifies spleen
- Clears heat from stomach
B5 Pantothenic acid functions?
- 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
Problems with B5?
Can cause gut issues if people are taking high doses
Where is pantothenic acid found?
B5 is found in liver, kidney, meat, egg yolk, whole grains, legumes, made by intestinal bacteria
TCM actions of B5
- Supplements the spleen
- Harmonizes the stomach
- Courses the liver
- Tonifies qi
- Clears heat
- Resolves depression
B6 Pyridoxine functions
- 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
Where is B6 found?
Found in pork, whole grains, legumes, green leafy vegetables,
TCM action of B6
- Courses the liver
- Tonifies qi
- Clears heat from stomach
- Clears damp heat from GB
B9 Folic acid functions
- Essential for division of body cells
- Necessary for utilization of sugar and amino acids
Where is B9 found?
- Abundant in leafy green vegetables, yeast, liver
When is folic acid most important?
- Taken as a supplement just before conception and particularly in the first trimester, helps to prevent spina bifida
TCM action of B9
Strengthen essence
B12 Cobalamin functions
- 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
Where is B12 found?
Only in animal products or produced from bacteria.
What conditions is B12 especially important for?
- Anemia
- Especially important for Bell’s Palsy
- Important for anxiety and nervousness
TCM actions of B12
- Tonifies qi
- Nourishes the blood
- Stops bleeding
Vitamin H Biotin functions
- Works with the B complex vitamins
- Also called coenzyme R
- Essential for breaking down and metabolizing fats in the body
Where is biotin found? Depleted by?
- Egg yolk, milk, most fresh vegetables, liver, kidney, intestinal bacteria,
- Depleted by alcohol, antibiotics,
- Raw egg whites can cause a biotin deficiency
TCM action of biotin?
- Nourishes the blood
- Tonifies the heart
- Quiets the spirit
- Emolliates the liver
Vitamin C (ascorbic acid) functions
- Absorption and utilization of iron
- 60mg per day but more is required for smokers
Who might require extra vitamin C?
- 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
Is there vitamin C in citric acid?
No
What are the 17 essential minerals?
- Calcium
- Chloride
- Chromium
- Copper
- Fluoride
- Iodine
- Iron
- Magnesium
- Manganese
- Molybdenum
- Nickel
- Phosphorous
- Potassium
- Sodium
- Sulfur
- Selenium
- Zinc
