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Biomedicine > Yr1 Foundations of Nutrition > Flashcards

Yr1 Foundations of Nutrition Flashcards

1
Q

Naturopatic nutritionist definition

A

Treats each person as an individual who needs a unique apporach
Food as medicine
Importance of detox and cleansing
constitution
Finding the cause

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2
Q

What are junk foods

A

Chemically altered, low in nutrients
Highly processed
High in calories, sugar, salt and refined carbs
Designed to encourage over eating

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3
Q

Impact on the body of junk food

A

Hinders electrical flow between cells
Doesn’t nourish
Robs body of essential nutrients
REduces life expectancy and performance

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4
Q

Benefits of grass-fed organic meat

A

2:1 omega 3 to 6 ratio (grain 20:1) 10 x less inflammatory
Higher vitamins and minerals
Higher CLA conjugated linoleic acid - heart health, body weight and blood suger

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5
Q

Red meat benefits

A

complete protein 9 essential amino acids
iron zinc, b vitamins phosphorus selenium

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6
Q

Red meat negatives

A

cholesterol and saturated fat
no fibre
pro-inflammatory
acid forming

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7
Q

Poultry benefits

A

Complete portein
B vitamins - 1, 2, 3, 5, 6 12
Vitamin E
Iron
zinc
magnesium
*Less saturated fat than red meat but less B12

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8
Q

Poultry negatives

A

Food poisoning risk - campylobacter
often intensively farmed

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9
Q

Eggs benefits

A

*cholene - good for brain health
complete source of protein
Seleniu, vitamin A, D, B6, B12, zinc, iron and copper
immune health -
eye health - vitamin A and antioxidants

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10
Q

Egg negative

A

High in arachidonic acid so can be pro-inflammmatory

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11
Q

Fish benefits

A

Complete protein
omega-3
Vitamin D
B2
Calcium
Phosphorus
Iron
Zinc
Iodine
Magnesium
Potassium

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12
Q

Fish negatives

A

Mercury
PCBs - polychlorinated biphenyls
Long-living, large predatory fish

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13
Q

Farmed fish issues

A

Dyes and toxic chemicals
Lower omega-3’s
Vaccinated and de-sexed
More disease
Environment

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14
Q

Benefits of crustaceans and shellfish

A

Complete protein
Omega-3
Vitamin B12
Zinc (esp oysters)
Iron
Magnesium

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15
Q

Negatives of crustaceans and shellfish

A

Crustaceans high in cholesterol
Food poisoning common
Prawns intensively farmed
Waste feeders, accumulate toxins inc mercury

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16
Q

2 x warm animal proteins

A

Red meat and dark meat of poultry

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17
Q

1 x warm animal protein

A

Crustaceans

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18
Q

2 x neutral animal proteins

A

Poultry and eggs

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19
Q

3 x cool animal proteins

A

Fish,
Shellfish
Dairy

20
Q

1 x damp forming animal protein

A

Dairy

21
Q

2 x moist animal protein

A

Fish and shellfish

22
Q

Which bean has all 9 amino acids?

A

Butter beans

23
Q

Benefits of plant based foods

A

Rich and varied source of vitamins, minerals, phytonutrients and antioxidants
Support gut microbiome
Help support healthy intestinal barrier
Help with cognitive function and neurological health

24
Q

Beta-carotene definition

A

Orange pigment
Antioxidant
Precursor to vitamin A

25
Q

Flavonoids definition

A

Group of phytonutrients (plant chemicals)
Vivid colours

26
Q

Lutein definition

A

Carotenoid antioxidant
Support eye and skin health
Abundant in green leafy veg

27
Q

Quercetin definition

A

Plant pigment
Mostly red veg and fruit
Anti-inflammatory
Anti-histamine

28
Q

Indole-3-carbinol definition

A

Cruciferous veg
Oestrogen metabolism

29
Q

Glucosinolates

A

Sulphur-containing compounds in cruciferous veg

30
Q

Lycopene

A

Gives some veg their red colour.
Antioxidant in tomatoes
Anti-cancer and mens health

31
Q

Anthocyanins

A

Flavanoid
Antioxidant properties - red, purple and blue plants their colouring

32
Q

Mucilage

A

Thick polysaccharide - that gel helps coat mucus membranes

33
Q

Root vegetables benefits

A

Plant store rooms - antioxidants vits A, B, C
Often good source of iron
Energy
Sweet potato has enough vit A for RNI
Turnip greens has as much calcium as cheddar slice
Beetroot can improve blood circulation - nitric oxide - vasodilator

34
Q

Which root veg is good for exercise

A

Beetroot - improve blood circulation by increasing levels of nitric oxide - vasodilator

35
Q

Energetics of root veg

A

Genty warming
Easy to digest
Orange - strengthening for digestion
Beetroot - blood building
Think seasonal eating

36
Q

Potatoes nutrients

A

B2, B3, B5 B6
Folate
C
Iron
Magnesium
Potassium
Beta-carotene
Lutein
Quercetin

Digestive health
Cardiovascular health.

37
Q

Sweet Potatoes

A

Vitamin A
B1, B2, B3, B5, B6
C
Calcium
Iron
Magnesium
Potassium
Beta-carotene
Blood-sugar regulation
Vision, skin
Immunity
Brain health - antioxidants, brain function

38
Q

Carrots

A

Vitamin A
B1, B2, B3, B5, B6
Folate
E
C
K
Calcium
Iron
Magnesium
Potassium
Beta-carotene
Lutein
Vision
Reproductive health
Immune
Mucus barriers - vit A
Cardiovascular

39
Q

Parsnips

A

Manganese
“B2, B3, B5, B6*
Folate
C
E
Iron
Magnesium
Potassium
Beta

40
Q

Beetroot

A

A
B1, B2, B3, B5, B6
Folate
C
E
K
Iron
Magnesium
Manganese
Potassium
Beta-Carotine
Lutein
*Remember nitric oxide for blood flow)

41
Q

Celeriac

A

B6
C
K
Calcium
Iron
Manganese
Magnesium
Phosphorus
Potassium
Digestive health
Bone health - vitamin K content

42
Q

Another name for cruciferous veg

A

Brassicas

43
Q

Cruciferous Veg benefits

A

Vitamins - B, C EK
Calcium
Iron
Potassium
Fibre
Flavanoids
*Indole-3_carbinol
Sulphur compounds - glucosinolates - anti-inflammatory, support liver detox
Cancer prevention
Anti-viral

44
Q

Cauliflower

A

B1, 2, 3, 6
Folate
C
K
Copper
Iron
Manganese
Beta-carotene
Lutein
Glucosinolates

Cancer prevention
Deactivation of oestrogen
Respiratory health
Liver detox

45
Q
A

Biomedicine (20 decks)

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