11. SUPERFOODS Flashcards
This module covers: • What superfoods are. • How superfoods influence physiology. • How to use superfoods therapeutically to improve health outcomes. • Nutrient-rich foods and their health benefits. (100 cards)
1
Q
What sets superfoods apart from other foods?
A
Superfoods contain all or nearly all the vitamins, minerals and trace minerals the body needs.
2
Q
What is the ORAC score?
A
It is the Oxygen Radical Absorbance Capacity of a food which aims to quantify the total antioxidant capacity (TAC) of a food.
3
Q
Superfoods often contain chlorophyll. Of which nutrients is chlorophyll a good source?
A
- Vitamins A, C, E, K
- Magnesium
- Iron
- Calcium
- Potassium
4
Q
What is the energetic quality of chlorophyll?
A
Cooling
Calming for Yang excess
5
Q
Chlorophyll
Describe three benefits of chlorophyll in clinical application
A
- Detoxification: It binds with certain carcinogenic compounds (eg. heterocyclic amines, aflatoxins) and down-regulates phase 1 enzymes in the liver, whilst inducing phase 2 detoxification.
- Antioxidant: Decreases oxidative damage and promotes endogenous antioxidant activity.
- Anti-inflammatory: Inhibits pro-inflammatory TNF-a gene which can be activated by LPS from intestinal bacterial infections / intestinal permeability.
- Energy production support: Rich source of magnesium, which supports ATP production.
- Wound healing: Applied topically, chlorophyllin can be used to aid healing.
- Deodorant: Chlorophyl tablets can be used to reduce colostomy / ileostomy / incontenence odour.
LPS = lipopolysaccharides
6
Q
Why is it beneficial to include alkalising foods in the diet, and what plant compound is particularly useful for this?
A
Excess acidity in the body contributes to a range of diseases including cancer, osteoporosis, arthritis and kidney stones unless countered by alkalising foods.
Chlorophyll is ‘alkalising’ due to its high alkaline mineral content.
7
Q
Outline ONE mechanism by which chlorophyll supports detoxification of carcinogens and toxins.
A
- Chlorophyll can bind with certain carcinogenic chemicals, e.g. heterocyclic amines found in cooked meat, polycyclic aromatic hydrocarbons (tobacco smoke, grilled / charred meats) and aflatoxins (food-borne toxins produced by certain fungi).
- Also positively influences detoxification of carcinogens in the liver by down-regulating phase I enzymes and inducing phase II.
8
Q
What is the best way to consume chlorophyll-rich foods?
A
Eat chlorophyll-rich food raw or cook / steam slightly. Overcooking destroys chlorophyll; retaining the ‘green’ retains the benefits.
9
Q
Why is it better to obtain chlorophyll from whole foods instead of supplements?
A
Chlorophyll supplements are usually ‘chlorophyllin’:
a semi-synthetic mixture of sodium copper salts derived from chlorophyll. During synthesis, magnesium is replaced with copper.
10
Q
Seaweeds are macroalgae that can be classified into which three major groups? Name an example of each.
A
- Red algae: Dulse, nori, laver.
- Brown algae: Kelp, bladderwrack, wakame.
- Green algae: Sea lettuce, spongeweed
11
Q
What are the energetic qualities of seaweed?
A
Cooling, moistens dryness.
12
Q
Name four of the wide range of vitamins and minerals that can be found in seaweed.
A
- Iodine
- Iron
- Calcium
- Vitamin B12 (nori)
- Omega-3 fats
- A range of amino acids.
13
Q
List 6 benefits and clinical applications of Seaweed
A
- Antioxidant and anti-inflammatory: Fucoxanthin, a carotenoid has powerful antioxidant effects. It also reduces the production of inflammatory proteins such as NF-kB and COX-2
-
Low thyroid function: The high iodine content is useful for the production of T3 and T4.
(Bladderwrack seaweed is rich in bioavailable iodine and other minerals and amino acids including tyrosine) - Healthy weight management: An easy way to boost vitamins and minerals while being low in calories. Fibre increases satiety. Fucoxanthin has been shown to upregulate expression of ‘mitochondrial uncoupling protein 1 (UCP1), a key molecule in metabolic thermogenesis — decreasing fat accumulation.
- Blood sugar control: Promotes better glycemic control. Enhancing the effects of insulin.
- Elevated blood lipids: It is linked to reduced serum triglycerides and improved LDL:HDL ratio. The effects are thought to be due to the gel-forming fibre in seaweed, which can bind cholesterol in the intestinal lumen leading to increased clearance of cholesterol.
- Digestion and GIT health: High in fibre; enhances growth of beneficial bacteria (supporting GI tight junctions) and supports bowel elimination. Nourishes inflamed digestive tract; ulcers, constipation, colitis.
14
Q
What would be a therapeutic dose of seaweed?
A
Aim for one tbsp per day
15
Q
What would be a caution with seaweed and what can you do about it?
A
Seaweed can accumulate toxic heavy metals including cadmium, mercury and lead. Use organic, clean sources.
16
Q
What is microalgae? Give an example.
A
Edible Microalgae (phytoplankton) are classified as mostly freshwater, single celled photosynthesising algae or bacteria, invisible to the naked eye:
- Spirulina: Blue-green spiral shaped Cyanobacteria.
- Chlorella: Single-celled fresh water green algae.
17
Q
What are the energetic qualities of Microalgae?
A
Cooling, moistens dryness
18
Q
Nutrient composition of Microalgae.
A
-Particularly high in chlorophyll, iron and 50-70% complete protein.
19
Q
Describe spirulina
A
Spiral-shaped, blue-green algae able to grow in both fresh and salt water. Lacks cellulose walls so can be easily digested.
Two key species
- Arthrospira platensis and
- Arthrospira maxima are cultivated worldwide.
20
Q
What are the energetic qualities of spirulina?
A
For Yin deficiency or excess heat. Cooling
21
Q
What is the nutrient composition of spirulina?
A
Rich in vitamin B1, B2, B3, A, E, K; beta-carotene
Minerals: copper, iron, zinc, calcium, magnesium, potassium.
Highly bioavailable protein; contains all of the essential amino acids, phycocyanin, high in chlorophyll.
22
Q
Is spirulina a reliable source of vitamin B12 for vegans?
A
No
23
Q
In contrast to Spirulina, which miroalgae contains bioavailable B12
A
In contrast to Spirulina, chlorella contains bioavailable B12 (205-223mcg per 100g)
24
Q
List 6 benefits and clinical applications of spirulina
A
- Detoxification: Acts as an accumulator (biosorbent) of heavy minerals due to ‘ion-exchange binding’. Can bind with heavy metals including cadmium, arsenic, lead and mercury.
- Immune-enhancing: Notable increases in natural killer cell activity and has anti-viral properties.
- Anti-inflammatory: Reduces the production of pro-inflammatory cytokines by inhibiting the NF-κB pathway. Phycocyanin in spirulina also has COX-2 inhibiting effects.
- Anti-cancer: Phycocyanin (a protein extract from spirulina) has anti-cancer properties. It has anti-inflammatory, antioxidant, immune-boosting and anti-proliferative effects.
- Exercise performance: Increases endurance, whilst the high amino acid content supports muscle hypertrophy.
- Anti-allergic effects: Particularly in relation to allergic rhinitis where the inhibition of histamine from mast cells has been observed.
- Anti-hypertensive: Reduces elevated blood pressure; an effect associated with raised nitric oxide production (→vasodilation), high antioxidant protection and lower inflammation.
- Positive effect on blood lipids: Lowers LDL and VLDL cholesterol and triglycerides, whilst increasing HDL.
25
In which way can you use spirulina and what would be a suggested dose?
In smoothies, juices, salad dressings.
Has a strong taste, introduce at smaller amounts.
Dosage: Suggested 1–8 g per day (1 tbsp. = 7 g)
26
What would be a caution with spirulina?
Ensure a reputable source (freshwater organic sources are preferable e.g. from Hawaii); possible safety issues relate to contamination with heavy metals or rarely, the toxic blue-green algae Microcystis aeruginosa (hepatotoxic).
Spirulina is regarded as safe, with no contraindications.
27
What is chlorella?
A single-celled green algae, nutritionally similar to Spirulina but in contrast, has tough cellulose walls and requires pulverising to increase availability of the micronutrients within Chlorella.
28
What is the nutrient composition of chlorella?
* Contains highest amount of chlorophyll of any known plant
* 60% bioavailable protein; contains EFAs,
* Very high in Vit D2.
* Good source of β-carotene, vitamin B1, B2, B3, B6 and B12 as well as
* Magnesium, iron, phosphorus and zinc.
In contrast to Spirulina, chlorella contains bioavailable B12 (205-223mcg per 100g). Safe for people on Thyroxine, unlike seaweed.
29
Describe four benefits of chlorella in clinical application
* Heavy metal chelator*: Able to bioaccumulate heavy metals such as mercury and arsenic. Possibly able to remove mercury from sites such as the brain and kidneys.
* Detoxification*: Of radioactive particles after radiation treatment.
* Anti-diabetic: Improves glycaemic control by influencing genes involved in insulin signalling and glucose uptake (GLUT4). Can be used in cases of insulin resistance.
* Iron (and B12) deficiency*: Useful for iron deficiency anaemia.
* Cancer treatment*: Reduces side effects of radiotherapy; improves immune function and decreases infection risk after chemotherapy.
* Oestrogen metabolism*: Some ability to metabolise more potent oestrogens (oestradiol) to less potent forms, as well as degrading BPA. Useful in cases of oestrogen dominance (e.g. endometriosis, breast cancer, fibroids etc.)
* Immune support*: For recurrent infections by increasing IgA, which increases mucosal resistance to infection (decreases risk of respiratory, gastrointestinal and genitourinary infection).
30
In which ways could chlorella be introduced into the diet and what would be a suggested dose?
Smoothies, juices, salad dressings, soups. Has a strong taste. Best introduced at smaller amounts — 1⁄2 tsp, to avoid possible detox reaction such as nausea and bloating.
Dosage: Generally recommended at 2–3 gms / day. Doses of up to 10 g / day have been used in clinical research.
31
What are the potential side-effects to be mindful of when consuming chlorella?
GI symptoms at higher intake — generally brief.
32
Which herb can be used to mobilise mercury and other toxic heavy metals such as aluminium from the central nervous system?
Coriander
33
What is wheatgrass?
The young grass of the wheat plant. Can be eaten whole and raw, though is more commonly juiced or milled to a fine powder
34
What are the energetic qualities of wheatgrass?
Cooling, cleanses toxins from the body.
35
What is the nutrient composition of wheatgrass?
* Rich in vitamins A, C, E, K and B vitamins;
* Minerals: iron, calcium, magnesium, selenium;
* Amino acids; chlorophyll; antioxidants including phenolic compounds and flavonoids.
36
Describe four benefits of wheatgrass in clinical application
* Antioxidant: The various antioxidants (e.g. phenolic and flavonoid compounds) in wheatgrass can help to protect against chronic diseases by reducing oxidative stress, supporting detoxification.
* Immune support and anti-cancer: Wheatgrass has anti-cancer properties, and appears to reduce chemotherapy side effects; also beneficial for chronic disorders including rheumatoid arthritis, ulcerative colitis, diabetes and obesity.
* Alkalising: Due to the high chlorophyll content.
* Regulates blood lipids: Shown to reduce serum triglycerides and LDL cholesterol, whilst increasing HDL cholesterol.
* Weight loss: Can reduce appetite and increase hormonally-driven signals of satiety (e.g. CCK), supporting healthy weight management. Its effects can also be attributed to its role in balancing blood sugars (reducing cravings).
* Detoxification: Supports liver detoxification pathways with its abundance of nutrients and antioxidants.
* Digestion: Wheatgrass is used in TCM to nourish the spleen Qi — supporting digestion. It is also used to drain dampness.
37
What are general recommendations for wheatgrass
- Fresh juice: 30–120 mL daily; powder: 3–5 g daily
* Start at smaller doses and gradually increase.
* Take on an empty stomach and follow with a 200 mL glass of water.
* Caution: Caution in those with known grass allergies
38
What is the nutrient composition Barley Grass?
* Rich in vitamins A, B1, C and E
* Calcium, potassium, selenium
* Enzymes including superoxide dismutase (a powerful antioxidant)
* Antioxidants - phytochemicals including flavonoids and other polyphenols
* Chlorophyll
* Amino acids including GABA.
* High fibre content.
39
What are benefits and clinical applications of Barley Grass
* **Antioxidant and anti-inflammatory**: Provides protection against chronic diseases including cancer, diabetes and heart disease. Barley grass can downregulate the pro-inflammatory TNF-α.
* **Cardiovascular support**: Decreases LDL and total cholesterol while increasing HDL cholesterol; helps regulate blood pressure — associated with the phytochemical ‘saponarin’ and rich mineral content (e.g. magnesium and potassium).
* **Diabetes**: The high fibre content reduces fasting blood sugar and glycated haemoglobin.
* **Gout**: Reduces serum uric acid by increasing urinary excretion.
* **Supports healthy gastrointestinal function**: Fibre supports bowel elimination, and nourishes the microflora; flavonoids reduce inflammation and allow healing of mucous membranes — especially in conditions such as ulcerative colitis.
* **Promotes sleep and promotes relaxation**: Related primarily to content of GABA (also beneficial for anxiety) and tryptophan (precursor to serotonin and melatonin).
* **Supports energy production**: Contains enzymes involved in mitochondrial function including cytochrome oxidase. Flavonoids such as lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue
40
As barley grass has no definitive dosage guidelines, what would be a general recommendation?
* From 3 to 15 g dried powder daily.
* Start with smaller doses of 1ml fresh juice a day, then increase
daily up to 5 ml / day. Divided doses may be better tolerated.
41
What would be a caution with barley grass?
Those with known grass allergies.
42
What are ‘sprouts’?
Sprouts are seeds that have germinated and put out shoots. A range of seeds, grains and legumes can be sprouted.
Plants have their highest levels of vitamins, minerals, enzymes, antioxidants and other nutrients in this early stage of their lifecycle.
43
Name FOUR bean and pea sprouts
Lentil, adzuki, garbanzo, soybean, mung bean, black bean, kidney bean, green pea and snow pea sprouts.
44
Name THREE sprouted grains
Brown rice, buckwheat, amaranth, quinoa, oat sprouts
45
Name FOUR vegetable or leafy sprouts
Radish, broccoli, beet, mustard green, clover, cress and fenugreek sprouts.
46
Name FOUR nut and seed sprouts
Almond, radish seed, alfalfa seed, pumpkin seed, sesame seed or sunflower seed sprouts.
47
Different sprouts have varying 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 and
Fibre
48
What is the caution with sprouting?
Sprouts grow in warm, humid conditions so can be prone to bacterial contamination. If purchasing pre-sprouted, ensure they have been stored refrigerated. Take extra care if
pregnant or immune-compromised. Ideally, sprout your own!
49
What are the two highly therapeutic compounds produced in broccoli sprouts "glucosinolates"
Sulforaphane and I3C (indole-3-carbinol) which are 20–50 times more abundant in broccoli sprouts.
50
What is benefits / applications of I3C (indole-3-carbinol)
It promotes phase II liver detoxification, and is able to support the liver’s deactivation of oestrogen. As a result, broccoli sprouts can be used in cases of oestrogen dominance, such as that typically seen in endometriosis, fibroids, breast and ovarian cancer.
For these clients, aim for up to 50 g of broccoli sprouts / day (or consider supplementing I3C)
51
What is benefits / applications of sulforaphane
* Induces phase II detoxification enzymes; down regulates phase I enzymes (can be used in a liver support protocol).
* Anti-inflammatory (through inhibition of the NF-kB and TNF-α).
* Anti-carcinogenic, through various mechanisms, including:
– Inducing expression of the tumour-suppressing p21 gene.
– Induction of phase II enzymes —
enhancing the detoxification and
elimination of activated carcinogens.
– Increasing antioxidant defense and inhibiting angiogenesis.
52
Benefits and clinical applications of broccoli sprouts
* *Cardiovascular disease*: Decreases risk by reducing inflammation and oxidative damage that can lead to endothelial dysfunction. Also lowers LDL, whilst increasing HDL.
* *Respiratory health*: Promotes detoxification of environmental toxins (e.g. diesel fumes) from the lungs (via phase II enzymes expressed in lung cells) and reduces associated upper airway inflammation.
* *Helicobacter pylori infection*: Shown promise in helping to eradicate H. pylori infection, to protect the gastric mucosa — reducing the risk of gastritis and gastric cancer
53
Nutrient profile of bee pollen
It's providing *protein* (comprises about 30% protein, a third of which are essential amino acids), *carbohydrates* (up to 50% of bee pollen being *polysaccharides*), fatty acids, vitamins, minerals, enzymes and phytonutrients including flavonoids and phenolic acids with antioxidant and anti-inflammatory properties
54
What are the energetic qualities of bee pollen?
*Yang*, highly nutritive, sweet and *warming*.
55
What are the benefits and clinical applications of bee pollen?
- **Antioxidant:** The high antioxidant profile protects body cells from oxidative stress, associated with cancer, atherosclerosis etc.
- **Anti-inflammatory:** Through inhibition of the inflammatory enzymes COX and LOX.
- **Cardiovascular health:** Decreases LDL and lipid oxidation.
- **Aids recovery:** Highly nutritive; adaptogenic properties (increase resistance to stress).
- **Anti-allergic activity:** Inhibits histamine release from mast cells. A good example of ‘like with like’ (bee pollen used to treat hay fever).
56
What do you need to be aware of with bee pollen (caution)
Avoid in pregnancy. There is some concern bee pollen may have uterine-stimulant effects.
Discontinue use if there are symptoms including itching, swelling and shortness of breath (due to potential of airborne pollen)
57
What are the nutrients in whole grains of the bran, germ and endosperm.
*The germ*: Contains B vitamins, vitamin E, some protein, antioxidants, minerals, and healthy fats.
*The endosperm*: Contains carbohydrates, proteins and small amounts of vitamins and minerals.
*The bran*: Contains antioxidants, B vitamins and fibre.
58
What are the energetic qualities of whole grains?
Vary slightly between grains but generally *neutral*.
59
Benefits and Clinical Applications of whole grains
***Decrease metabolic risk factors***: Associated with improved insulin sensitivity (linked to fibre and magnesium), weight loss with improved fat distribution, a decrease in total and LDL cholesterol.
***High fibre***: Supports bowel elimination, increases satiety to support healthy weight management and slows absorption of glucose into the blood to assist in blood glucose balance.
***Protects against heart disease and cancer***.
60
Name two specific proteins in a whole grain
Gliadin and glutenin.
Gliadin is the protein people most often react to.
61
Name FOUR gluten alternative options
Amaranth,
Corn,
Teff,
Millet,
Rice,
Quinoa,
Buckwheat,
Oats
62
What is the difference between whole and refined grains?
‘Refined grains’: The bran and germ are
removed and therefore, much of the nutritional value leaving empty calories.
63
Name TWO heavy metal chelators
Spirulina
Chlorella
Seaweed
64
What are the energetic qualities of garlic?
Hot, dry, pungent, spicy
65
What compound does garlic contain and what happens when garlic is crushed or chopped?
Garlic contains the compound alliin.
Crushing or chopping garlic releases the enzyme alliinase which converts alliin into the active compound allicin.
Garlic is also rich in fructans (prebiotic oligosaccharides)
66
Benefits and clinical applications of garlic
***Immunity**:* Antimicrobial (anti-fungal / bacterial / parasitic / viral). Garlic increases interferons and macrophages.
***Dental infections / oral thrush**:* Chew peeled clove.
***Athletes foot***: Rub a crushed garlic clove on area.
***Ear infections**:* Put 2–3 drops of warm garlic oil into affected ear (lay on side) for 10–15 minutes.
***Digestive health**:* Warming properties stimulate the ‘digestive fire’. Supports GIT microbial balance (prebiotic / addresses dysbiosis).
***Anti-inflammatory**:* Inhibits inflammatory enzymes such as COX and LOX. Also inhibits the pro-inflammatory NF-kB.
***Cardiovascular health**:* Antihypertensive effects by increasing levels of the vasodilator nitric oxide; decreases arterial calcification (stiffness). Reduces LDL cholesterol and LDL oxidation, whilst increasing HDL. Also has anti-coagulant properties (by inhibiting platelet aggregation), hence improving blood circulation.
***Detoxification and anti-cancer:*** Inhibits phase I and promotes phase II liver detoxification, whilst also stimulating the synthesis of the antioxidants superoxide dismutase and glutathione peroxidase. It is hence used in liver support protocols. Reduces cancer cell proliferation.
67
What do you need to be aware of with garlic intake (caution)
May cause mild GI effects (reflux, bloating, flatulence, diarrhoea).
Intake of garlic should be discontinued 10 days prior to surgery.
Doses of greater than 3 g / day may interact with antiplatelet medication.
68
What are the energetic qualities of ginger?
Dry ginger is hot.
Fresh ginger is warming.
Dry.
69
Benefits and clinical applications of ginger
***Digestive health***: The warming properties of ginger stimulate the ‘digestive fire’. It is a pro-kinetic that can be used to support the MMC, which is particularly useful in conditions such as SIBO. Ginger can also be effective in cases of IBD (e.g. as a tea).
*Dry ginger might be too strong for someone with Spleen Qi deficiency (weak digestion), so fresh ginger is generally more applicable for digestive complaints. Note that Spleen Qi deficiency contraindicates very hot spices.
***Anti-microbial and anti-inflammatory***: Inhibits LOX, COX and TNF-α - effective for inflammatory joint pain (i.e. pain worse in the mornings). It has direct anti-microbial capabilities similar to garlic.
***Anti-nausea agent***: Associated with its carminative effects. Can be used for travel, pregnancy and cancer-related sickness. Ideally use fresh ginger for nausea (or a very small amount dry); dry ginger should not be used during pregnancy as it is too hot.
***Cardiovascular health***: Circulatory stimulant and lowers LDLs.
70
What are the energetic qualities of beetroot?
*Gently warming*, sweet
(and hence *nourishing*).
71
What is the nutritional composition of beetroots?
Iron, manganese, magnesium, potassium; vitamins C, B6 and folate; phytochemicals including betalain pigments (which stain beetroot - and urine - red), betaine, zeaxanthin and lutein.
Rich in inorganic nitrates which make nitric oxide available to body tissues.
72
Benefits and clinical applications of beetroot
* **Improve exercise performance**: Inorganic nitrates improve oxygen use and stamina during exercise.
* **Antioxidant**: Due to betalains, carotenoids and vitamin C.
* **Anti-inflammatory**: Betalains inhibit cyclooxygenases.
* **Detoxification**: Betalains support phase II liver detoxification.
* **Cardiovascular health**: Inorganic nitrates are converted to nitric oxide in the body which has a vasodilatory effect — hence lowering blood pressure. Betalains also inhibit LDL oxidation associated with atherosclerosis.
* **Methylation**: Betain supports methylation (it is a methyl donor).
73
How many glasses of beetroot juice is needed to help to reduce tumour growth and decrease cancer-related fatigue?
Two–four glasses (drunk through the day) Based on a 250 mL glass
74
What are the main compounds in blueberries?
Rich in vitamin C and K, fibre, as well as numerous phytonutrients including ellagitannins, flavonoids, resveratrol and anthocyanins. Note that ‘wild blueberries’ (which are smaller) have an even higher antioxidant profile than typical blueberries.
75
What are the energetic qualities of blueberries?
Cooling
76
Benefits and clinical applications of blueberries
* **Anti-inflammatory:** Polyphenol rich extracts from blueberries have been shown to suppress mediators of acute inflammation such as COX-2.
* **Antioxidant:** Blueberry extracts can protect against oxidative stress associated with atherosclerosis and neurodegenerative diseases.
Blueberries also support collagen e.g. in vessels.
* **Anti-cancer:** The anti-oxidant rich, immune-boosting composition of blueberries makes them capable of exerting tumour-suppressive
and anti-proliferative properties.
77
What is Elderberry high in?
High vitamin C, anthocyanin and quercetin content.
78
What are the energetic qualities of elderberry?
Cooling (and bitter)
79
What are the benefits of elderberry?
– Immune-boosting: Used to prevent autumn and winter illnesses (use two tsp/ day of elderberry syrup during this time or 1000mg dry in supplements. Elderberries have anti-viral properties.
– Diaphoretic: Promotes sweating — supports fevers.
80
What do you need to be aware of with elderberry (caution)
Do not eat raw due to the high alkaloid content.
81
What are the main compounds in cranberries?
A very rich source of proanthocyanins (contributing to the colour), as well as vitamin C and flavonoids such as quercetin.
Also contain manganese, copper, vitamins E, K, B5 and B6.
82
What are the energetic qualities of cranberries?
Cooling, sweet, nutritive.
83
Benefits and properties of cranberries
* Urinary antiseptic: Cranberry is used in the prevention and treatment of urinary tract infections (UTIs) including cystitis.
* The bacteria associated with UTIs (Escherichia coli) often contain fimbriae, which enables their epithelial attachment. Cranberry impedes this attachment.
* Treatment of Helicobacter pylori: Its anti-adhesive properties are also beneficial in the stomach with H pylori.
* Cardiovascular health: Can reduce blood pressure and oxidative stress with its high antioxidant profile (e.g. anthocyanins).
84
What would be a practical use for cranberries?
* For general health eat fresh berries (ideally organic). Can be added to smoothies and juices. For specific health outcomes fresh cranberry juice or concentrated cranberry extracts can be used.
* Juice — 300 to 500 mL / daily (divide into two doses); capsules dried powder 250 to 500 mg daily.
* Note: Many commercial juices are high in added sugar and should be avoided; these can often worsen UTIs.
85
What do you need to be aware of when consuming cranberries? (caution)
Avoid using cranberry above the recommended therapeutic doses if suffering from kidney stones (due to oxalate content).
86
What is the nutritional composition of chia seeds?
* One of the highest known plant sources of omega-3 fatty acids (alpha linolenic acid).
* Also contains: Fibre, calcium, phosphorus, potassium, zinc, copper, magnesium, iron, manganese; high quality protein and a range of antioxidant plant compounds;
* Rich in mucilage; swell to about 10 times their size when added to liquid.
87
Benefits and clinical applications of chia seeds (Salvia hispanica)
* **Antioxidant and anti-inflammatory**: The rich antioxidant profile includes tocopherols and phenolic compounds that reduce oxidative stress. The high omega-3 content can lower inflammation.
* **Blood sugar regulation**: Decreases
postprandial glycaemia and prolongs satiety, which is attributed primarily to the fibre content.
* **Digestive support**: High in soluble and insoluble fibre; they increase stool bulk and can be useful in cases of constipation. The mucilage content also soothes the GI mucosa.
* **Cardiovascular health**: Reduces LDL and lipid peroxidation.
88
What is the suggested intake of chia seeds?
Suggested intake: 15–30 g per day (1–2 tbsp)
89
What do you need to be aware of with chia seeds (caution)
Foods high in mucilage may decrease absorption of medications. Take two hours apart.
90
What are the energetic qualities of chia seeds?
Cooling, moistening.
91
What are the main compounds of pomegranates (Punica granatum)?
Vitamin A, C, K and folate; iron, calcium, potassium, phosphorus, magnesium and zinc.
*Phytonutrients include:*
- **ellagitannins** (antioxidant / anti-inflammatory)
- **punicic acid** (a form of conjugated linolenic acid — antioxidant, anti-inflammatory, lipid-lowering)
- **anthocyanidins** (antioxidant).
92
Name FOUR benefits and clinical applications of pomegranates
* **Digestive health**: Ellagitannins inhibit growth of certain pathogenic bacteria while increasing growth of other beneficial bifidobacterium.
Punicic acid (concentrated in the seed oil) is known to activate PPARs (transcription factors), reducing intestinal inflammation such as that seen with inflammatory bowel diseases.
* **Anti-inflammatory**: Pomegranate blocks the activation of inflammatory pathways including the NF-κB pathway.
* **Insulin sensitivity**: Associated with an improvement in insulin resistance — thought to be through PPAR activation.
Can be used in Type II diabetes, polycystic ovarian syndrome etc.
* **Improves cardiovascular health**: Can
reduce systolic and diastolic blood pressure in hypertensive patients (150 mL juice / daily either as a single dose or daily dose over two weeks).
* The hypotensive effects of pomegranate are considered to relate in part to the antioxidant capacity of phytochemicals in the juice, as well as the nitric oxide forming properties of pomegranate.
* The high anti-oxidant content of pomegranate protects the endothelium, and also decreases LDL oxidation.
* **Anti-carcinogenic**: Several constituents including ellagitannins, anthocyanins and phenols decrease
expression of cyclooxygenase-2 (COX-2) leading to reduced proliferation of cancer cells as well as decreased inflammation.
* Shown to inhibit cancer cell growth and induce apoptosis.
* Effects are far greater using pomegranate juice versus isolated
constituents, highlighting synergistic effects of other plant compounds including anthocyanins and flavonols.
* Benefits have been observed in a range of cancers including colon, prostate and breast cancer
93
What do you need to be aware of with pomegranates when taken regularly (caution)
Care with regular intake, particularly in larger amounts in those taking warfarin or antihypertensive medications (may decrease medication requirements — monitor blood pressure and consult doctor if necessary). Particular care with ACE-inhibitor drugs as pomegranate may intensify the effects.
94
What are the energetic qualities of pomegranates?
Neutral, tonifies Yin.
95
What does maca have a long history of use for?
Maca has a long history of use for **energy, endurance and sexual health**.
96
Name FOUR main compounds of maca (Lepidium meyenii)
Contains iron, copper, manganese, potassium, calcium, vitamin C, B2, B3 and B6. It is a good source of protein including all essential amino acids, high in fibre, contains a range of lipids including linoleic and oleic fatty acids, and phytochemicals.
97
What are the energetic qualities of maca?
Warm, sweet (nutritive), moist, Yin.
98
Name TWO benefits and clinical applications of maca (Lepidium meyenii)
* **Fertility and sexual function:** Increases libido, protects against benign prostatic hyperplasia, improves erectile dysfunction, and increases sperm count, motility and semen volume.
* Maca does not appear to change serum testosterone and oestradiol levels, but can interfere with androgen receptors. The aphrodisiac properties are related to lipids in maca called ‘macamides’.
* **Enhances energy and cognition:** Maca can improve mood and cognitive function, which is thought to be through its action on the endocannabinoid system, as well as GABA and choline content.
* Provides sustained energy can also be associated with its warming energetic properties — useful for sports performance and fatigue.
99
When you buy maca what do you need to pay attention to?
Maca from China has a high chance of contamination and genetic modification.
100
How maca can be introduced into the diet?
Maca works well in any food or drink requiring a ‘creamy’ taste / texture. The powder can be mixed into porridge, smoothies, juices or water or added to healthy breads or muffins.
* Dose: anything between 1–20 gms.
Start with smaller amounts.
