Flashcards in basics of nutrition final exam Deck (34)
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.
magnesium is good for _______ and is a natural ______
Iodine works with ________ to_______
selenium which helps with the uptake of iodine, selenium is an antioxidant
Chromium enhances _________
insulin function ie blood sugar, sugar depletes chromium
sodium and potassium
-high sodium low potassium often result in high blood pressure.
-sodium and potassium are electrolytes as well as Cl+mag
what do electrolytes do?
help regulate fluid and acid/base balance
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
what do antioxidants do?
neutralize free radicals (fruits and veg are great sources)
your protein needs to be digested 100% (into amino acid) all mineral need to attach
-is present in 4 of the amino acids
-is extremely important in liver function
-eggs, garlic, onions, cauliflower, brocolli
Probiotics isn't just about acidopholous
probiotics means pro-life
imbalance in gut flora, usually happens from poor diet habits, drugs (BCP, antibiotics, even asprin, chemo and radiation) stress (low HCL)
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
-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
Papaya gives us ________
Pineapple gives us _________
HCL supplement form
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)
food sources that can stimulate HCL
-apple cider vinegar, lemons before you eat
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
(chlorella and Spirullina)- very high in nutrients, protein, iron, B12, liver support.
Kelp is a brown algae-very high in iodine
-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
-honey(raw/unpasturized) antibiotic, energizer, increase nutrients.
vegetarian or omnivore
eats plants and animals
paleolithic diet-caveman diet
exclude dairy, legumes, all forms of sugar and grains. can be very acidic and cause many problems
high protein low CHO diet. Body can go into ketosis and be hard on the kidneys
watch for B12/protein/iron
eats eggs and dairy
no red meat
vegetarian most of the time
exclusively cooked foods, holistic way of life. No animal products, avoids sugar/refined and processed foods