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Nutrition 1 (Semester II) > 19. Phytonutrients > Flashcards

19. Phytonutrients Flashcards

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1
Q

What are phytonutrients?

A

Chemical compounds produced by plants

Beneficial to health

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2
Q

What do phytonutrients do to the food source they’re in?

A

Give foods taste, fragrance and colour

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3
Q

What processes are phytonutrients by-products of?

A

Glycolysis

Photosynthesis

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4
Q

How is it best to consume phytonutrients?

A

In their whole food form

Not as an isolated constituent

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5
Q

What are primary metabolites?

A 
Compounds necessary for plant survival
Carbs
Proteins
Fats
Enzymes
Chlorophyll
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6
Q

What are secondary metabolites?

A 
Synthesised by the plant in reaction to its environment
Facilitates the survival of the plant
Deter predators
Protect from infection
Attract pollinators
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7
Q

What are the roles of secondary metabolites in the human body?

A 
AO
Detoxification
Regulate cell cycle
Reduce DNA damage
Hormone interaction/mimic
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8
Q

Why do organic plants have higher phytonutrient levels?

A

To protect themselves in their environment as they don’t get ‘support’ from pesticides, fertilisers and perfect conditions

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9
Q

Why can different chemotypes of plant occur within the same variety or species?

A

Because the plant responds to its environment

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10
Q

What factors can create a difference in phytonutrients in plants?

A 
Chemotype 
Soil conditions
Water conditions
Fungi/bacteria
Insect friends/foes
Climate
Seasonal cycles
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11
Q

Which phytonutrients are dangerous to humans?

A

Morphine (opium poppy)
Vinblastine (African violets)
Digoxin (foxgloves)

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12
Q

What are the phytonutrients present in the nightshade family that could be harmful?

A

Solanine
Chaconine
(both found in green potatoes)

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13
Q

Why can caffeine be a harmful phytonutrient?

A

Toxic in high doses

Strong effect on cognition, BP, sleep, endurance

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14
Q

Why can phytates be harmful phytonutrients?

A

May prevent the absorption of minerals
(e.g. zinc, iron, calcium)
Only in large quantities

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15
Q

What colours are flavonoids associated with?

A

Blue
Purple
Black

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16
Q

What are the overall benefits of flavonoids?

A

AO to fight free radicals

Support CV health/circulation

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17
Q

What colour is chlorophyll associated with?

A

Green

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18
Q

What are the overall benefits of chlorophyll?

A 
Detoxification
AO
Wound healing
Energy
Anti-inflammatory
Deodorising
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19
Q

What colours are associated with lycopene?

A

Red

Pink

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20
Q

What are the overall health benefits of lycopene?

A

Anti-inflammatory
High in vit C
Prostate support

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21
Q

What colours are carotenoids associated with?

A

Orange

Yellow

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22
Q

What are the overall health benefits of carotenoids?

A

Immune support
Vision
Joint health

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23
Q

What colours are sulphur compounds associated with?

A

White

Brown

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24
Q

What are the overall health benefits of sulphur compounds?

A

Detoxification
Heart
Circulation

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25
Which phytonutrients come under the class of phenol and polyphenols?
Flavonoids Phenolic acids Lignans Stilbenes
26
What are the subgroups of flavonoids?
``` Flavonols Flavones Isoflavones Flavanones Flavanols Anthocyanins ```
27
Which phytonutrients come under terpenes?
``` Carotenoids Alpha-carotene Beta-carotene Lycopene Lutein ```
28
Which phytonutrients come under phytosterols?
Tocopherols (vit E) | Omegas
29
Which phytonutrients come under sulphur compounds?
I3C Sulforaphane Allicin
30
Which group of flavonoids do catechins and epicatechins belong?
Flavanols
31
Food sources of catechins and epicatechins
Tea Cacoa Black grapes, berries, apples, plums Vinegar (with mother)
32
Functions of catechins and epicatechins (CANJ)
CV health Anti-inflammatory Neurological Joint health
33
Which group of flavonoids does quercetin belong?
Flavonols
34
Why must quercetin be consumed regularly for therapeutic use?
Fast excretion rate
35
Food sources of quercetin
``` Red onions Red apples Red grapes Tomatoes Berries Brassicas ```
36
Functions of quercetin (CAIG)
CV health Anti-cancer Immune system Gout (xanthine oxidase)
37
Why is quercetin best absorbed with fats or apple pectin?
Hydrophobic
38
In what forms is quercetin found in foods
Glycone (bound) | Aglycone (unbound)
39
Which form of quercetin is found in onions and shallots, making it easier to absorb?
Aglycone
40
Which group of flavonoids does naringin belong?
Flavanones
41
How is naringin metabolised?
In the gut by intestinal bacteria
42
Food sources of naringin
Citrus fruits | Tomato paste
43
Functions of naringin (CAD)
CV health Anti-cancer Diabetes
44
What are isoflavonoids?
A group of flavonoids
45
Food sources of isoflavonoids
``` Soy Lentils Chickpeas Alfalfa sprouts Brussel sprouts Red clover ```
46
Why are soy beans best consumed fermented?
The isoflavones are present as glycosides bound to a sugar molecule Fermentation/digestion releases the glycoside leaving a aglycone
47
Why do the health benefits of soy isoflavones depend on one's gut flora?
Some colonic bacteria can convert the soy isoflavone daidzein to equol
48
Why is equol a better isoflavone than daidzein?
Equol has greater oestrogenic activity
49
What can favour equol production?
Eating isoflavones from a young age Being vegetarian Regular consumption of seaweed and green tea
50
Functions of isoflavonoids (OCO)
Oestrogenic activity CV health Osteoporosis
51
5 recommendations for a client to support their bone mineral density
``` D3/K2 - sunlight, liver Ca - dark leafy greens Legumes - isoflavonoids Miso/tempeh - isoflavonoids Weight bearing exercise - walking ```
52
Which drug may interact with high intakes of soy protein?
Warfarin
53
Which pathology has been shown to have reduced risk of death and recurrence following soy food consumption?
Breast cancer
54
Which type of soya is not recommended?
Soy protein isolate
55
Why is soy protein isolate not recommended for consumption?
Highly processed Unfermented May be GMO May stimulate tumour growth
56
What are lignans metabolised by?
Intestinal bacteria
57
What compounds do metabolised lignans form?
Enterodiol | Enterolactone
58
What are enterodiol and enterolactone classed as?
Phytoestrogens
59
Food sources of lignans
``` Flaxseeds Sesame seeds Beans Pulses Cruciferous veg ```
60
Recommended dose of flaxseeds for menstrual irregularities
2 tbsp whole
61
Recommended dose of flaxseeds for menopause support
2 tbsp ground
62
Why should cooking of flaxseeds be avoided?
Contain polyunsaturated fats that are unstable and oxidise if exposed to air, light or heat
63
Which drugs should flaxseeds be used with caution?
Anti-diabetic | flaxseeds have blood glucose lowering effects
64
What are proanthocyanidins also known as?
Condensed tannins
65
What are proanthocyanidins formed from?
Building blocks including catechins and epicatechins
66
Food sources of proanthocyanidins
``` Grapes Cranberries Blueberries Apples Cinnamon Cacao ```
67
Functions of proanthocyanidins (CANI)
CV health Anti-cancer Neurological Immune
68
Which medications should proanthocyanidins be monitored with?
Anti-hypertensive
69
What are anthocyanins?
Blue, red, purple pigments found in a range of plants | Leaves, stems, roots, flowers, fruits
70
Food sources of anthocyanins
Blackcurrant Blueberries Cherries Red grapes
71
Functions of anthocyanins (CEND)
CV health Eye health Neurological Diabetes
72
What drug interactions should be looked at with anthocyanins?
Anti-coagulants | Anti-cancer agents
73
What group of phenols and polyphenols does resveratrol come under?
Stilbenes
74
Food sources of resveratrol
``` Red grapes Berries Peanuts with skins on Pistachios Cacao ```
75
Functions of resveratrol (AIO)
Antioxidant Insulin sensitivity Oestrogen modulation
76
What are most resveratrol supplements derived from?
Japanese knotweed
77
When is the concentration of resveratrol in the blood more bioavailable?
Mornings
78
Which drugs can resveratrol interact with?
Anti-coagulants (increase risk of bleeding) | Statins, calcium channel blockers (increases bioavailability of drug)
79
What are phytosterols?
Plant-derived lipids | Structurally similar to cholesterol
80
What are the two classes of phytosterols?
Sterols | Stanols
81
What are sterols?
Have a double bond in the sterol ring
82
What are stanols?
Lack a double bond in the sterol ring
83
Food sources of phytosterols
``` Nuts Seeds Whole grains Legumes Unrefined vegetable oils ```
84
Functions of phytosterols (CAPI)
Cholesterol Anti-cancer Prostate health Immune health
85
Which drugs may phytosterols interact with?
Statins
86
What are isothiocyanates?
Products from glucosinolates
87
Examples of different types of isothiocyanates
Sulforaphane | Ally isothiocyanate
88
Food sources of isothiocyanates
Cruciferous veg Horseradish Mustard
89
What is the enzyme that catalyses the hydrolysis of glucosinolates to isothiocyanates?
Myrosinase
90
When is myrosinase released?
When cell wall is damaged Chopping Slicing Chewing
91
What inactivates myrosinase?
Heat/cooking
92
What is a better cooking method to preserve myrosinase content?
Steaming
93
Functions of isothiocyanates (AALA)
Antioxidant Anti-inflammatory Liver detoxification Anti-cancer
94
Where should the intake of isothiocyanates be exercised with caution?
Hypothyroidism | some glucosinolates degrade to goitrogens - reducing uptake of iodine
95
What is indole-3-carbinol derived from?
The breakdown of glucobrassicin | glucosinolate found in cruciferous veg
96
What product can I3C form into in the stomach?
DIM
97
Food sources of I3C
Cruciferous veg
98
Functions of I3C (O)
Oestrogen modulation
99
In addition to increasing phytonutrient intake, how else can oestrogen clearance be supported?
Optimise fibre intake Optimise gut microbiome via pro-/prebiotics Support methylation Avoid dairy and oestrogen mimicking agents
100
How can increased fibre support oestrogen clearance?
Helps to bind and excrete the oestrogen
101
Why is optimising the gut microbiome through pre-/probiotics good for supporting oestrogen clearance?
Prevents de-conjugation of excreted oestrogens
102
Examples of oestrogen mimicking agents
BPA Dioxin Phthalates
103
Why should smoking, alcohol and caffeine be avoided when supporting oestrogen clearance?
Prevents over-burdening the liver, preventing it from detoxifying oestrogen
104
Which class of phytonutrients do carotenoids belong?
Terpenes
105
Examples of carotenoids
Alpha-carotene Beta-carotene Lutein Lycopene
106
Food sources of carotenoids
Yellow, orange, red fruit/veg | Green veg
107
Functions of lutein and zeaxanthin (E)
Eye health
108
How is it best to consume carotenoids?
``` Small amount of fat (increased absorption) Lightly steamed (increased bioavailability) ```
109
What is lycopene?
Fat soluble red pigment | Non-vitamin A carotenoid
110
Food sources of lycopene
Tomatoes Pink grapefruit Watermelon
111
Functions of lycopene (CAP)
CV health Anti-cancer Prostate health
112
How is it best to consume lycopene rich foods
Juicing Cooking Mixed with fats
113
How do phytonutrients support CV health?
``` AO Lowers BP Lowers LDL cholesterol Increases HDL cholesterol Increases nitric oxide (vasodilation) Inhibits NF-kB ```
114
Therapeutic uses for phytonutrients in CV health
``` CV disease Atherosclerosis Hypertension Hyperlipidaemia Diabetes ```
115
Which phytonutrients support CV health?
``` Flavonoids (catechins/epicatechins) Quercetin Naringin Resveratrol Phytosterols Lycopene Isoflavonoids Proanthocyanidins Anthocyanins Isothiocyanates ```
116
How do phytonutrients support oestrogen modulation?
``` Binds to oestrogen receptors Mimics effects of oestrogens Helps maintain bone density Reduces effects of endogenous oestrogens Increases oestrogen effects when endogenous levels are low Inhibits aromatase ```
117
Therapeutic uses for phytonutrients in supporting oestrogen modulation
``` Breast/uterine/prostate cancer Fibroids Endometriosis Amenorrhoea Peri/menopause Osteoporosis Menstrual irregularities ```
118
Which phytonutrients support oestrogen modulation?
Isoflavonoids Lignans Resveratrol I3C
119
How do phytonutrients support anti-cancer?
``` Induces apoptosis Inhibits angiogenesis Decreased cell proliferation Anti-metastatic Reduce treatment side effects ```
120
Which phytonutrients are anti-cancer?
``` Quercetin Naringin Lignans Proanthocyanidins Phytosterols Isothiocyanates Lycopene ```
121
How do phytonutrients support anti-inflammatory?
``` AO Inhibits COX and LOX Inhibits NF-kB Inhibits TNF-a Reduces histamine response ```
122
Therapeutic uses for phytonutrients as anti-inflammatories
Asthma/eczema/hay fever Cancer prevention IBD
123
Which phytonutrients are anti-inflammatory?
``` Flavonoids (catechins/epicatechins) Quercetin Proanthocyanidins Resveratrol Isothiocyanates ```
124
How do phytonutrients support neurological health?
Inhibits monoamine oxidase (breaks down dopamine, serotonin) Inhibits beta-amyloid aggregation Protects dopamine producing cells Supports cognitive performance
125
Therapeutic uses for phytonutrients in neurological health
Parkinson’s Depression Cognitive disorders
126
Which phytonutrients support neurological health?
Flavonoids (catechins/epicatechins) Proanthocyanidins Anthocyanins
127
How do phytonutrients support diabetes?
Inhibits aldose reductase Increase insulin sensitivity Upregulates GLUT4 transportation
128
Which phytonutrients support diabetes?
Naringin Anthocyanins Resveratrol
129
How do phytonutrients support joint health?
Reduced joint regeneration | Protects cartilage by inhibiting collagen breakdown
130
Which phytonutrients support joint health?
Flavonoids (catechins/epicatechins)
131
How do phytonutrients support eye health?
Protect ocular tissue Improves night vision Protects retinal cells Protects against visual fatigue
132
Therapeutic uses for phytonutrients in eye health
Age related macular degeneration Cataracts Diabetic retinopathy Eye strain
133
Which phytonutrients support eye health?
Anthocyanins | Lutein/zeaxanthin
134
How do phytonutrients support prostate health?
Inhibits 5-alpha reductase Reduces formation of DHT Improves urinary flow Decreases PSA
135
Therapeutic uses for phytonutrients in prostate health
BPH Prostatitis Nocturnal urination
136
Which phytonutrients support prostate health?
Phytosterols | Lycopene
137
How do phytonutrients support immune health?
Increases T-helper cell activity | Balances where response is Th2 dominant
138
Therapeutic uses for phytonutrients in immune health
Allergies | Asthma
139
Which phytonutrients support immune health?
Quercetin Phytosterols Proanthcyanidins
140
How do phytonutrients support liver detoxification?
Down regulates phase 1 | Induces phase 2
141
Which phytonutrients support liver detoxification?
Isothiocyanates

Nutrition 1 (Semester II) (16 decks)

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