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Flashcards in basics of nutrition final exam Deck (34)
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1

calcium goes with _________ to what benefits?

magnesium for bones and teeth, nervous system.
One relaxes an one constricts
Magnesium breaks up mucus while calcium produces it.

2

magnesium is good for _______ and is a natural ______

stress
laxative

3

Iodine works with ________ to_______

selenium which helps with the uptake of iodine, selenium is an antioxidant

4

Chromium enhances _________

insulin function ie blood sugar, sugar depletes chromium

5

sodium and potassium

-high sodium low potassium often result in high blood pressure.
-sodium and potassium are electrolytes as well as Cl+mag

6

what do electrolytes do?

help regulate fluid and acid/base balance

7

zinc and copper

if you have high copper low zinc this can result in emotional issues(schizophrenia)
-zinc is an antioxidant
-mens health helping mens reproduction, sperm, prostate
-pumpkin seed is a good source of zinc

8

what do antioxidants do?

neutralize free radicals (fruits and veg are great sources)

9

Ciliation

your protein needs to be digested 100% (into amino acid) all mineral need to attach

10

sulfur

-macro-mineral
-is present in 4 of the amino acids
-is extremely important in liver function
-eggs, garlic, onions, cauliflower, brocolli

11

Probiotics isn't just about acidopholous

probiotics means pro-life

12

Dysbiosis

imbalance in gut flora, usually happens from poor diet habits, drugs (BCP, antibiotics, even asprin, chemo and radiation) stress (low HCL)

13

why are probiotics good?

function:digestive (help with eliminations, helps keep yeast in check, gas, bloating, GERD, IBS, indigestion
-immune system (anti-inflamatory, 70% of our immune function is in the gut
-produce B's and vit K
-kefir, Bio K

14

Digestive enzymes

pancreas-
-fat, breaks down with lipase in bile, smallest unit is fatty acids
-protein, breaks down with protease in HCL, smallest unit is amino acids
-CHO, breaks down with amylase, smallest units are glucose

15

Papaya gives us ________
Pineapple gives us _________

Papain
Bromelain

16

HCL supplement form

Betaine

17

symptoms of poor digestion:

bloating, gas, belching, constipation, Low B12/iron/cal, poor mineral absorption, allergies, skin issues, candida/parasites, H.Pylori (strives in a low HCL environment)

18

food sources that can stimulate HCL

-apple cider vinegar, lemons before you eat

19

COQ10

fat soluble vitamin, powerful antioxidant, needed for heart health, increases oxygen uptake in the body, production is not enough for heart health. when on statin drugs you need to supplement. Body can produce, can also get from food
-organ meat, spinach, beans and grains

20

Algae

(chlorella and Spirullina)- very high in nutrients, protein, iron, B12, liver support.
Kelp is a brown algae-very high in iodine

21

antibiotic herbs/foods

-aloe vera- anti-inflamitory
-oil of oregano- immune system, can kill candida/parasites
-grapefruit seed extract- antioxidant, kills everything
-tea tree oil- fungal infection
-garlic- natural antibiotic, lowers cholesterol, sulphur based-good for liver, anti-inflamatory
-ginger-anti-inflamaroty,good for nausea, digestion
-tumric-curcumin- anti-inflamatory/anticancer
-honey(raw/unpasturized) antibiotic, energizer, increase nutrients.
-licorice-anti-inflamatory

22

vegetarian or omnivore

eats plants and animals

23

paleolithic diet-caveman diet

exclude dairy, legumes, all forms of sugar and grains. can be very acidic and cause many problems

24

atkins/the zone

high protein low CHO diet. Body can go into ketosis and be hard on the kidneys

25

vegan

watch for B12/protein/iron

26

lacto-ovo-vegetarian

eats eggs and dairy

27

pescovegetarian

no red meat

28

flexitarian

vegetarian most of the time

29

macrobiotic diet

exclusively cooked foods, holistic way of life. No animal products, avoids sugar/refined and processed foods

30

raw food diet

food isn't cooked higher than 118 degrees. (bc it destroys enzymes)