Yr1 Foundations of Nutrition Flashcards
Naturopatic nutritionist definition
Treats each person as an individual who needs a unique apporach
Food as medicine
Importance of detox and cleansing
constitution
Finding the cause
What are junk foods
Chemically altered, low in nutrients
Highly processed
High in calories, sugar, salt and refined carbs
Designed to encourage over eating
Impact on the body of junk food
Hinders electrical flow between cells
Doesn’t nourish
Robs body of essential nutrients
REduces life expectancy and performance
Benefits of grass-fed organic meat
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
Red meat benefits
complete protein 9 essential amino acids
iron zinc, b vitamins phosphorus selenium
Red meat negatives
cholesterol and saturated fat
no fibre
pro-inflammatory
acid forming
Poultry benefits
Complete portein
B vitamins - 1, 2, 3, 5, 6 12
Vitamin E
Iron
zinc
magnesium
*Less saturated fat than red meat but less B12
Poultry negatives
Food poisoning risk - campylobacter
often intensively farmed
Eggs benefits
*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
Egg negative
High in arachidonic acid so can be pro-inflammmatory
Fish benefits
Complete protein
omega-3
Vitamin D
B2
Calcium
Phosphorus
Iron
Zinc
Iodine
Magnesium
Potassium
Fish negatives
Mercury
PCBs - polychlorinated biphenyls
Long-living, large predatory fish
Farmed fish issues
Dyes and toxic chemicals
Lower omega-3’s
Vaccinated and de-sexed
More disease
Environment
Benefits of crustaceans and shellfish
Complete protein
Omega-3
Vitamin B12
Zinc (esp oysters)
Iron
Magnesium
Negatives of crustaceans and shellfish
Crustaceans high in cholesterol
Food poisoning common
Prawns intensively farmed
Waste feeders, accumulate toxins inc mercury
2 x warm animal proteins
Red meat and dark meat of poultry
1 x warm animal protein
Crustaceans
2 x neutral animal proteins
Poultry and eggs
3 x cool animal proteins
Fish,
Shellfish
Dairy
1 x damp forming animal protein
Dairy
2 x moist animal protein
Fish and shellfish
Which bean has all 9 amino acids?
Butter beans
Benefits of plant based foods
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
Beta-carotene definition
Orange pigment
Antioxidant
Precursor to vitamin A
Flavonoids definition
Group of phytonutrients (plant chemicals)
Vivid colours
Lutein definition
Carotenoid antioxidant
Support eye and skin health
Abundant in green leafy veg
Quercetin definition
Plant pigment
Mostly red veg and fruit
Anti-inflammatory
Anti-histamine
Indole-3-carbinol definition
Cruciferous veg
Oestrogen metabolism
Glucosinolates
Sulphur-containing compounds in cruciferous veg
Lycopene
Gives some veg their red colour.
Antioxidant in tomatoes
Anti-cancer and mens health
Anthocyanins
Flavanoid
Antioxidant properties - red, purple and blue plants their colouring
Mucilage
Thick polysaccharide - that gel helps coat mucus membranes
Root vegetables benefits
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
Which root veg is good for exercise
Beetroot - improve blood circulation by increasing levels of nitric oxide - vasodilator
Energetics of root veg
Genty warming
Easy to digest
Orange - strengthening for digestion
Beetroot - blood building
Think seasonal eating
Potatoes nutrients
B2, B3, B5 B6
Folate
C
Iron
Magnesium
Potassium
Beta-carotene
Lutein
Quercetin
Digestive health
Cardiovascular health.
Sweet Potatoes
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
Carrots
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
Parsnips
Manganese
“B2, B3, B5, B6*
Folate
C
E
Iron
Magnesium
Potassium
Beta
Beetroot
A
B1, B2, B3, B5, B6
Folate
C
E
K
Iron
Magnesium
Manganese
Potassium
Beta-Carotine
Lutein
*Remember nitric oxide for blood flow)
Celeriac
B6
C
K
Calcium
Iron
Manganese
Magnesium
Phosphorus
Potassium
Digestive health
Bone health - vitamin K content
Another name for cruciferous veg
Brassicas
Cruciferous Veg benefits
Vitamins - B, C EK
Calcium
Iron
Potassium
Fibre
Flavanoids
*Indole-3_carbinol
Sulphur compounds - glucosinolates - anti-inflammatory, support liver detox
Cancer prevention
Anti-viral
Cauliflower
B1, 2, 3, 6
Folate
C
K
Copper
Iron
Manganese
Beta-carotene
Lutein
Glucosinolates
Cancer prevention
Deactivation of oestrogen
Respiratory health
Liver detox
