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CNM Nutrition Year 1 Semester 2 > Superfoods > Flashcards

Superfoods Flashcards

1
Q

Define the term Superfood and give 3 examples

A

Superfoods contain all or nearly all of the vitamins, minerals, trace minerals that the body needs.
Examples-
Algae, sprouts and bee pollen

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2
Q

What is does ORAC stand for and what does is measure?

A

Oxygen Radical, Absorbance Capacity.
It is a labaroatory test that measures the total anti-oxident capacity (TAC) of a food.

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3
Q

As well as vitamins and minerals, name 4 other nutrients that Superfoods are also rich in?

A

Phytonutrients, enzymes, essential fatty acids and antioxidants.

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4
Q

By what mechanisms does Chlorophyll aid detoxification?

A

It can bind withthe following carcinogenic chemicals-
* heterocyclic amines found in cooked meat
* * polycyclic hydrocarbons found in tobacco smoke and charred meats
* alflatoxins (food bourne toxins poduced by certain funghi)

It also downregulates phase 1 enzymes whilst upregulating phase 2 enzymes

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5
Q

How does Chlorophyll reduce inflammation?>

A

Inhibis pro-inflammatory TNF-A gene which can be activated by lipopolyscaccharides released from bacteria, caused by intestinal bacterial infections or intestinal permeability.

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6
Q

How does Chloraphyll support energy production?

A

It is rich in magnesium which supports ATP

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7
Q

How should you consume chloraphyll to retain it’s benefits?

A

Eat raw or lightly steam. Overcooking destroys the chloraphyll.

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8
Q

What element often replaces magnesium in synthestic forms of chloraphyll?

A

Copper

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9
Q

Seaweed can be classified into 3 major groups. What are these and name an example of each

A

Red Algae-Dulse, Nori, Laver
Brown Algae-Kelp, Bladderwrack and wakame
Green Algae: Sea lettuce, spongeweed

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10
Q

What are the energetic properties of seaweed?

A

Cooling and moistening

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11
Q

Explain how Seaweed acts as an antioxident?

A

Fucoxanthin is a carotenoid that is found in brown seaweed and has powerful antioxident effects

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12
Q

How is seaweed anti-inflammatory

A

It is shown to reduce anti-inflammatory protiens such as NF-kB and COX-2

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13
Q

What substance in seaweed is beneficial for the thyroid?

A

Iodine

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13
Q

Which seaweed is considered best to support low thyroid function and associated weight-gain?

A

Bladderwrack. It is righ in biovaiable iodine, other minerals and amino acids like tyrosine.

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14
Q

Name 3 ways in which seaweed can help in weight management.

A
  1. It is high in nutrients and low in calories
  2. High in fibre which increases satiety
  3. Fucoxanthin can upregulate the expression of UCP1 a mitochondrial uncoupleing protein that is a key mollecule in metabolic thermogenesis
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15
Q

By what mechanism does seaweed help with blood sugar control?

A

it effects the tyrosine phosphate enzyme which enhances the effect of insulin

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16
Q

Explain the beneficial effects of seaweed on blood lipids

A

The gel-forming fibre in seaweed can bind to cholesterol in the intestinal lumen and clear it.

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17
Q

What are the benefits of seaweed in the digestive system?

A

-High fibre induces the growth of benefical bacteria
-Nourishes inflammed disestive tracts (relieving ulcers, constipation and colitis)

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18
Q

Why should we be cautious about using seaweed and how can we mitigate this?

A

Seaweed can accululate toxins and heavy metals.

Use clean, organic sources

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19
Q

What are the two main sources of microalgae?

A

Spirulina
Chlorella

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20
Q

Name 4 nutrients found in micro algae

A

Chloraphyll
Iron
Protein (50-70% complete)
Chlorella is an excellent source of bioavailable B12 and D2.
Chlorella has no iodone.

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21
Q

What are the energetics of microalgae?

A

Cooling and moisturising

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22
Q

Which microalgae contains bioavaibale B12?

A

Chlorella,
Spirulina contains B12 analogues but these are not absorbed in the gut, so is not a good source for humans.

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23
Q

Name 5 benefits of Spirulina

A
  1. Can bind with heavy metals including cadmium, arsenic, lead and mercury

2.Immunity- Enhances natural killer cell activity and has anti-viral properties

  1. Anti-inflammatory-reduces inflammatory cytokines by inhibiting the NF-kB pathway. Contains Phytocyanin which inhibits COX-2.
  2. Anti-Cancer- Phycocyanin has anti-cancer proteties.
  3. Exercise Perfromance- Increses endurance. Hi amino acid content supports muscle growth
  4. Anti-allergic effects- Inhibits the release of histmine from mast cells
  5. Anti-hypertensive-raises nitric oxide production, high in antioxidents and lowers inflammation
  6. Blood Lipids- Lowers LDL, VDL and tricgylcerides and increases HDL
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24
Q

Name 5 benefits of chlorella

A
  1. Heavy metal chelator.
    2.Detoxification of radioactive particles after radiation treatment
  2. Anti-Diabetic/ Improves insulin resistance- influences genes involved in insulin signaling and glucose uptake (GLUT4)
  3. Iron and B12 deficiencies
  4. Oestrogen Metabolism- Can help metabolism oestradiol to less potent forms and degrades BPA
  5. Immune Support-Increases IgA in mucous (useful in preventing respiratory, gastrointestinal and geiroturinary infection).
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25
Q

What is the reccommended theraputic dose of Spirulina

A

1-8g per day.

26
Q

What is the reccommened daily dose of chlorealla?

A

2-3g

27
Q

Name 5 theraputic benefits of Wheatgrass

A
  1. Antioxidant
  2. Immune support and anti-cancer-reduces side effects of chemo, Can also benefit inflammatory conditions RA, ulcerative colitis, diabetes and obesity
  3. Alkalising (high chlorophyll)
  4. Regulates blood lipids
  5. Weightloss- Can reduce appetite and increase satiety hormones (eg. CCK). Balances blood sugars
  6. Detox-supports live detox pathways
  7. Digestion
28
Q

Name 2

Vitamins
Minerals
Phytochemicals

Found in Barleygrass

A

Vitamins- A, B1, C and E
Minerals- Clacium, potassium, selenium
Phytochemicals- Flavenoids, chlorophyll, polypehnols

29
Q

Name 5 therapeutic uses of Barley Grass

A
  1. Antioxidant and anti-inflammatory-Can downregulate TNF-a
  2. CV Support- Improves blood lipids
    Contains saponarin (a phtochemical associated with lowering BP). Is rich in magnesium and potassium
  3. Diabetes-High fibre]
  4. Gout-Increases the excretion of Uric Acid
  5. Promotes sleep and relaxation- GABA and typotophan content

6.Energy production- Contains enzymes associated with improved mitochondrial function including cytochrome oxidase. Flavanoids lutonarin and saponarin improve oxygenation of body tissues and reduce fatigue

30
Q

How does Barley Grass support GI function

A
  1. Health GI function-
    Fibre-bowel elimination
    Nourishes microflora
    (flavanoids)
31
Q

Explain what sprout is and what are their main benefits

A

Sprouts are seeds that have germinated and put out shoots.

Plants have their highest levels of vitamins, minerals, enxymes and anti-oxidents at this early stage of their life-cycle.

32
Q

Explain how broccoli sprouts can be used in oestrogen dominance?

A

Glucosinolates in broccoli sprouts contain sulphurophane and I3C (20-50 x more abundant in broccali sprouts)
I3C supports liver detoxification and supports the liver’s deactivation of oestogen.

Theraputic dose- 50g per day.

33
Q

How can broccalli sprouts prevent cancer?

A

1-Induces expression of a tumour supression gene p21
2-Promotes phase 2 enzymes thereby enhancing detoxification and the elimination of activated carcinogens
Increases antioxident defence
Inhibits angiogenesis

33
Q

Name 3 benefits/theraputic uses of bee pollen

A

1.Antioxident
2. Anti-inflammatory (inhibis COX and LOX)
3. CV health-Decreases LDL and lipid oxidation
4. Anti-allergery-Inhibits histamine release from mast cells.

34
Q

Why is bee pollen contrainicated in pregnancy?

A

It may have uterine stimulatory effects.

35
Q

Why are whole grains better then refined grains?

A

Because the bran and germ are removed in the processing of refined grains.

The bran contains- antioxidens, B vitamins and fibre

The germ contains B vitamins, vitamin E, protein, antioxidants and small amounts of vitamins and minerals

36
Q

Name 2 benefits/clinical applications of whole grains

A
  1. Improved insulin sensitivity (fibre and magnesium content)
  2. Decreases LDL cholesterol
  3. High in fibre- Supports bowel elimination, increases satiety and slows absorbtion of glucose
  4. Protects agains heart disease and cancer
37
Q

Which types of grains should we look to include in a healthy diet?

A

Organic or heraitage grains.

38
Q

Name the gluten free grains

A

aramanth, corn, teff. millett, rice quinoa, buckwheat, oats

39
Q

Which grain cotains all of the amino acids

A

Quinoa

40
Q

Name one superfood that is a good source of B12

A

Chlorella

41
Q

Name 3 key compounds in garlic

A
  1. allicin-gives garlic it’s distinctive taste and colour
  2. allinase is released when chopping, this converts allinin to the active compint allicin
  3. Fructans (prebiotic oligosaccharides)
42
Q

How does garlic help with immunity

A

It is an excellent all round anti-mocrobial anti (fungal, bacterial, parasitic, viral)

43
Q

Name 2 ways in which garlic helps digestive health

A
  1. Warming properties stimulate the digestive fire
  2. Support microbial balance can be uses in dysbioisis
44
Q

How can garlic help in cardiovascular health?

A

1 Increased nitric oxide (vasoliator)
2. Decreases arterial calcification (stiffness)
Reduces LDL and LDL oxidation and increases HDL
3 Has anti-coagulant properties (inhibits platelet agression)

45
Q

How does garlic help with detoxification and protect against cancer?

A
  1. Inhibits phase 1 and stimulates phase 2 detoxification
  2. Stimulates the sythesis of antioxidents superoxide dismutase and glutathione peroxidase.
  3. Reduces cancer cell proliferation
46
Q

Name 3 pathologies for which allicin extract can be used theraputically

A

it can be used for dysbioisis SIBO and candida

47
Q

How can ginger help in digestive health

A
  1. Warming properties stimulate digestive fire
  2. It is a pro-kinetic which can support the mmc (particularly helpful in SIBO)
    Can help IBD
48
Q

Name 5 theraputic benefits of Beetroot

A
  1. Improved excercise performance (nitric oxide)
  2. Antioxidant- Contains betalains, caretanoids and vit C
  3. Anti-inflammatory
  4. Detox-Betalains support phase 2 liver detox
  5. CV health. Nitrates converted to nitric oxide- lowers BP.
  6. Betalains also inhibit LDL oxidation
  7. Methylation Betain is a methyl donor
49
Q

Create a liver flush protocol for a client

A

Make the following smoothie and drink it 1st thing every morning for 10-days. Do not eat for 2-hours after drinking.

-juice of whole lemon or lime
-1 garlic clove
-1/4 ltr fresh presses apple, carrot, celery or beetroot juice
-1 tbl of cold pressed extra virgin olive oil
-small piece of fresh ginger
-optional- pinch of cayenne pepper

50
Q

Name 3 benefits of blueberries

A
  1. Anti-inflammatory- Polyphenols in blueberries have been shown to supress mediators of acute inflammation, e.g. COX-2
  2. Antioxident- extracts found in blueberries protect against oxidative stress associated with atherosclerosis and neurodegenerative diseases.
  3. Blueberries support collagen in blood vessels
  4. Anti-cancer, antioxidants and immune boosting properties make them both tumour supressive and anti-proliferative
51
Q

Name 3 nutrients found in Elderberries

A

Vitamin C
anthocyanin
quercetin

52
Q

What are the key benefits of Elderberries?

A
  1. anti-viral
  2. Daiphoretic- promotes sweating
53
Q

Name 3 nutrients found in cranberries?

A

Proanthocyanins
Vitamin C
Quercetin

54
Q

How does cranberry help in urinary infections?

A

The bacteria associated with UTIs has fibrae which enable them to attach to the epithelium. Cranberry impedes this attachement. This can also help with H-Pylori in the stomach.

55
Q

Name 3 key nutrients found in chia seeds

A

One of the highest known plant sources of omega 3 fatty acids (alpha linolenic acid)
Fibre, minerals, high quality protein and a range of antioxident plan compounds. Rich in mucilage (can swell of 10 x size when soaked)

56
Q

Name 4 clinical applications/ benefits of chia seeds

A
  1. Antioxidant- Include tocpherols and phenolic compounds that reduce oxidative stress. High omega content lowers inflammation
  2. Blood sugar regulation

3 . Digestion- high in both soluble and insoluble fibre , they increase stool bulk and support constipation. The mucilage content also soothes the GI mucousa

  1. CV health-reduces LDL and lipid oxidation
57
Q

How does pomegranate improve digestive health?

A

Ellagitannins inhibit the growth of certain pathogenic bacteria while increasing the growth of other bifobacterium

58
Q

By what mechanisms can pomegranate improve CV health?

A

Reduces BP due to phytonutrients and nitric oxide forming properties.

Antioxidants protect the enothelium and decreases LDL oxidation

59
Q

By what mechanism are pommegranites anti-carcinogenic?

A

Ellegatanins anthocyanins and phenols contained in pomegranate decrease expression of COX 2- leading to reduced proliferation of cancer cells as well as lowering inflammation.
Benefits observed in many cancers- colon, prostate, breast cancer

60
Q

What nutrients are in Maca?

A

Minerals- iron, copper, manganese, potassium, calcium
Vitamins- Vit C, B2, B3, B6
Protein- contains all essential amino acids
High fibre
Lipids- linoleic and oleic fatty acids
phytochemicals

61
Q

What are the main benefits of Maca

A
  1. Fertility and sexual function. Increases libido, improves erectile dysfunction, increased sperm count and quality, protects against prostatic hyperplasia
    Lipids in maca called macamides have an aphrodisiac effect
  2. Enhances enery and cognition-Has an effect on the endocannaboid system and contains GABA and colene which can improve mood and cognitive function.
  3. Provides sustained energy

CNM Nutrition Year 1 Semester 2 (10 decks)

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