December Flashcards
(190 cards)
1
Q
What are phytochemicals?
A
molecules in plants that help protect it against its environment, when consumed they have beneficial properties
2
Q
What effect does MSG have on the body? (in crisps and chinese food)
A
Stimulates receptors that promote overeating
3
Q
What are the negative effects of junk food?
A
- interrupts cellular signalling
- depletes nutrients in the body
- impairs cell function
- reduces life expectancy and performance
- addictive - leads to overeating and malnutrition
- causes inflammation
4
Q
What conditions are linked to high consumption of junk food?
A
- atopy
- hormonal imbalance (diabetes, PMS)
- osteoporosis, osteoarthritis, RA
- cardiovascular disease
- migraines, parkinsons, alzheimers
- cancers
5
Q
Why is grain-fed meat inflammatory?
A
It has a high omega-6 to omega-3 ratio (20:1)
it is high in arachidonic acid
6
Q
Why is grass-fed and wild meat less inflammatory?
A
it has an omega-6 to omega-3 ratio of 2:1
It has higher conjugated linoleic acid
7
Q
What does conjugated linoleic acid do?
A
regulates heart health, body weight and blood sugar levels
8
Q
What are the benefits of organic meat?
A
higher vitamin, mineral and amino acid profile. Does not contain chemicals or xenoestrogens
9
Q
What are the benefits of red meat?
A
complete proteins (contains all 9 essential amino acids), polyunsaturated fats, iron, zinc, B vitamins, phosphorus, selenium
10
Q
What are the negatives of eating red meat?
A
- high cholesterol and saturated fats
- more energy to be digested
- pro-inflammatory
- high acidity (due to high sulphur content - turns to sulphuric acid)
11
Q
What are the benefits of poultry?
A
- complete protein
- vitamin B1,2,3,5,6,12, E, zinc, iron, magnesium. less saturated fat than red meat
- easier to digest
12
Q
What are the negatives of eating poultry?
A
- food poisoning risk
- often intensively farmed
13
Q
What are the benefits of eggs?
A
- complete protein, rich sources of selenium, vit A, D, B6, B12, zinc, iron and copper
- good for brain health (choline)
- immunity (vit A, B12, selenium)
- pregnancy (folate and choline)
- Eye health (vit A, antioxidants)
- CV health (raise HDL, choline breaks down homocysteine)
14
Q
What are the negatives of eating eggs?
A
- High in arachidonic acid so can be pro-inflammatory
- can be constipating
15
Q
What are the benefits of eating fish?
A
- complete protein
- high omega 3
- vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium
16
Q
What are the oily fish?
A
SMASH - sardines, mackerel, anchovies, salmon, herring
17
Q
What are the negatives of eating fish?
A
Mercury, polychorinated biphenyls and dioxins are present in larger, long-living fish
18
Q
What are the negatives of farmed fish?
A
- contains dyes, chemicals (Abx, mercury, PCBs)
- lower omega 3 content
- fish are vaccinated and de-sexed
- more diseases in the fish
19
Q
What are the negatives of canned fish?
A
- it reduces the vitamin C content of the fish
20
Q
What are the benefits of eating shellfish/crustaceans?
A
- complete protein, omega-3, vitamin B12, zinc, iron, magnesium
21
Q
What are the negatives of eating shellfish/crustaceans?
A
- high in cholesterol
- food poisoning is common
- often intensively farmed
- accumulate mercury
22
Q
What are the benefits of organic plants?
A
- they contain a higher amount of phytonutrients (protecting themselves)
23
Q
Why are plants good for the microbiome?
A
- they are prebiotic and probiotic
- they contain lots of fibre
- bacterial digestion of plants produces SCFA which support the intestinal barrier
24
Q
What is beta-carotene?
A
an orange pigment, abundant in plants and fruits that functions as an anti-oxidant and a precursor to vitamin A
25
What are flavinoids?
A diverse group of phytonutrients that are found in almost all fruits and vegetables, they are responsible for the colours
26
What is lutein?
A types of carotenoid antioxidant that is important in eye and skin health. abundant in leady greens
27
What is quercetin?
A plant pigment (flavinoid), found in red fruits and vegetables. Anti-inflammatory and anti-histamine properties
28
What is indole-3-carbinol?
I3C - found in cruciferous veg, helps support healthy oestrogen metabolism
29
What are glucosinolates?
Sulphur-containing compounds found in cruciferous vegetables
30
What is lycopene?
A pigment which gives some vegetables and fruit their red colour. It is in tomatoes and has some anti-cancer properties
31
What are anthocyanins?
A type of flavonoid that gives things purple, red and blue colours, with anti-oxidant properties
32
What is mucilage?
A thick polysaccharide that is extracted from a plant
33
What are benefits of eating root veg?
High levels of antioxidants, vits A, B< C and iron - most nutrients in the skin
34
What are the benefits of beetroot?
Can improve blood circulation and exercise performance by increasing nitric oxide levels (- vasodilation), which can reduce BP
35
What nutrients are found in potatoes?
vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta carotene, lutein, quercetin
36
What are the benefits of eating potatoes?
- B6 vits and minerals
- high fibre
- promotes vasodilation
37
What nutrients are in sweet potatoes?
vitamin A, B1, B2, B3, B5. B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher than white potatoes)
38
What are the benefits of sweet potatoes?
- blood-sugar regulation (high fibre)
- vision
- skin integrity, immunity (vit A)
- brain health (antioxidants)
39
What are the benefits of eating carrots?
vision, reproductive health, immune, skin and mucus barriers (vit A), Cv health (antioxidants)
40
What are the benefits of parsnips?
high fibre (digestive health), eye, bone, tissue health (manganese), heart (magnesium, potassium)
41
What is manganese good for?
Manganese - creaky knees
bone and tissue health
42
What vegetables are cruciferous (brassicas)?
kale, cauliflower, broccoli, cabbage, brussel sprouts, rocket, bok choy, radish, turnips, mustard greens
43
What are the benefits of cruciferous veg?
- rich in vitamin Bs, C, E, calcou, iron, potassium, fibre, flavinoids, I3C, sulphur
- glucosinolates
(anti-inflammatory, support liver detoxification, DNA repair, anti-viral and bacterial)
44
Why do you have to eat vitamin C regularly?
it is water soluble so is excreted regularly
45
What vitamin is used to make collagen?
C
46
Why is cabbage good for the gut barrier?
high in L-glutamine - deceases intestinal permeability
47
How much heating kills off the glucosinolates in cruciferous veg?
heat > 140 degrees for more than a few mins
48
Should you stop eating brassicas with hypothyroidism?
- no unless you are deficient in iodine
- Just don't eat lots of raw brassica veg
49
Why are dark leafy greens good?
- highest percentage of minerals per calorie
- high in chlorophyll (magnesium)
- high in carotenoids and calcium
50
What are the benefits of kale?
high in iron (anaemia), bone health (calcium), eye and skin (vit A and zinc), CV health (high antioxidants, regulates LDLs), high proteins, B vits
51
What are the benefits of tomatoes?
- lycopene (decreases cell damage) - higher in cooked or pureed tomatoes
- CV health - antioxidants and lycopene lowers cholesterol
- anti-inflammatory (modulates COX expression)
- anti-cancer (antioxidants)
52
What are the benefits of allium vegetables?
Abundant in vitamins and minerals
sulphur compounds (antimicrobial and antiviral)
support microbiome (prebiotics)
High in antioxidant and anti-inflammatory flavonoids
53
Why are leeks good for people with high cholesterol?
The high flavonoid content lowers LDL through inhibiting HMG-CoA enzyme
54
What are the benefits of celery?
CV health - butlyphthalide lowers cholesterol and BP
reduces joint inflammation (vit C and flavonoids)
skin health (vit A and C)
digestion (increases stomach acid, and high fibre)
55
What is pectin - and what is it good for?
It is a soluble fibre that binds to fatty substances in the GI tract (inc cholesterol and toxins) and removes them
56
Why are citrus fruits good for you?
- Antioxidants
- high vits and minerals
- calcium D glutarate (promotes phase 2 reactions) liver detoxification
57
What are the dirty dozen (high pesticides)?
strawberries, cucumber, celery, pepper, tomatoes, spinach, apple, grapes, chilli, peach, nectarines, potato, kale, courgette
58
What are the clean fifteen (low pesticides)?
sweet potatoes, papaya, pineapple, peas, melon, sweetcorn, aubergine, grapefruit, kiwi, onions, mushrooms asparagus, avocado, cabbage, mango
59
What are pulses?
The edible, dry seeds of legumes
60
What part of legumes causes GI discomfort?
lectins - can add fennel seeds which reduces effect
61
What are the benefits of legumes?
- high fibre
- immune (zinc, selenium)
- blood (iron)
- CV health (fibre, magnesium, b vits)
- nervous system (b vits and magnesium)
62
What are the benefits of nuts?
- good source of proteins, healthy fats, vits and minerals
- anti-coagulant (vit E)
- vasodilation - Arginine
- blood sugar regulation
63
How can you improve the digestibility of nuts?
soak, grind or sprout them
64
Which nuts can be used to improve thyroid function?
Brazil nuts - 3 a day helps with conversion of T3-T4 (selenium)
65
Which nut is the best for brain health?
Walnuts - phospholipids and omega-3s that help with memory
66
How do you improve the fibre content of seeds?
crush them or soak them
67
Which seeds are highest in omega-3s?
Chia seeds
68
Which seeds are anti-paracytic?
pumpkin seeds
69
What seeds should you eat at each part of the menstrual cycle?
first half: 1tbsp flaxseeds and 1 tbsp pumpkin seeds
second half: 1 tbsp sesame and 1 tbsp sunflower
70
Which seeds contain phytoestrogens?
Flaxseeds
71
When should culinary herbs be used cautiously?
In pregnancy, breastfeeding, acid reflux and stomach ulcers
72
what can aniseed be used for?
weak digestion, gas, bloating, IBS, cough, asthma
73
What can basil be used for?
weak digestion, gas, bloating IBS, cough, colds, anxiety, low mood, fatigue
74
What can black pepper be used for?
weak digestion, poor circulation, rhinitis, productive cough, viruses
75
What can cardamom be used for?
weak digestion, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease
76
What can chilli (capsicum) be used for?
poor circulation, fatigue, IDH
77
What can cinnamon be used for?
weak digestion, blood sugar regulation, nausea, poor circulation, H.pylori, candidida,
78
What can cloves be used for?
indigestion, gas, bloating, parasites, tooth pain
79
What can coriander be used for?
gas, bloating, IBS, fungal infections, chelation of heavy metals, anti-parasitics
80
What can cumin be used for?
weak digestion, indigestion, gas, bloating, IBS, diarrhoea
81
What can fennel be used for?
gas, bloating, GIT spasms, cough, low breast milk production
82
What can fenugreek be used for?
gastritis, constipation, insulin resistance, low milk production
83
What can garlic be used for?
high cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites
84
What can ginger be used for?
weak digestion (prokinetic), nausea, poor circulation, inflammation, amenorrhea
85
What can horseradish be used for?
poor circulation, weak digestion, sinus congestion, worms
86
What can oregano be used for?
indigestion, gas, bloating, IBS, parasites, bacterial and fungal infections (can rub on the skin)
87
What can parsley be used for?
gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea
88
What can peppermint be used for?
nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma
89
What can rosemary be used for?
weak digestion, liver support, memory, concentration, depression, circulation
90
What can sage be used for?
tonsilitis, indigestion, bloating, gastritis, colds, Alzheimer's, hot flushes (can be used as a gargle)
91
What can Thyme be used for?
sore throats, cough, asthma, weak digestion, fungal and bacterial infections, parasites, viruses
92
What can turmeric be used for?
Liver support, high cholesterol, inflammation, low immunity, cancer prevention, Alzheimer's
93
What is a rhizome?
The extension of a root (like ginger or turmeric root)
94
Which doctor came up with the theory of food combining?
Dr Hay
95
What are the three categories of the Hay diet?
Proteins, starches, neutral foods (fats, veg)
96
What does the Hay diet principle say about consuming fruit?
It should be consumed away from meals
97
What is the carb:protein:fat ratio of legumes?
70:20:10
98
What are vitamins?
Carbon-containing compounds that are essential to the body in small amounts for normal growth and function (in general cannot be produced by the body)
- cannot be turned into energy or tissues, but are vital to energy/tissue prodcution
99
What is the difference between vitamin insufficiency and deficiency?
insufficient: sub-clinical (vague symptoms)
deficient: clinical signs and symptoms of deficiency
100
What are the three active forms of vitamin A?
Retinol, rentinal, retinoic acid
101
What are the functions of vitamin A?
retinol: health of the retina
retinal: colour vision
retinoic acid: growth and differentiation of epithelial cells
reproduction, antioxidant, gene expression
102
What is a pro-vitamin?
A substance that can be converted into the active form of a vitamin
103
Give an example of pro-vitamin A
Carotene (alpha, beta, gamma) found in orange plants
104
Where can pre-formed vitamin A come from?
Animal foods: liver, fish, egg yolk, mackerel, salmon
105
How do you improve the bioavailability of carotenes?
By cooking/gently steaming
106
What conditions affect carotene conversion?
hyperlipidaemia, liver disorders, diabetes, hypothyroidism
107
What is the maximum supplemental dose of vitamin A?
3000mcg
108
How does vitamin A improve vision?
It is needed for making rhodopsin - the protein that is involved in converting light to an electrical signal in the eye
109
How does vitamin A help with immune function?
- it enhances T cell proliferation and IL2 secretion
- supports skin and mucous membrane barrier
110
What is the role of vitamin A in gene expression?
- regulates gene expression
- synthesis of glycoproteins that support the development of bones, teeth and skin
111
What is the function of vitamin A in reproduction?
- it is required for spermatogenesis
and egg development and implantation
112
What are the signs of vitamin A deficiency?
- vision impairment
- hyperkeratosis
- reduced skin integrity
- poor bone growth/healing
- poor sense of taste/smell
- lowered immunity
113
What factors affect vitamin A?
- alcoholism - breaks down retinol, can cause toxicity
- poor fat absorption
- zinc deficiency - zinc is needed to make retinol binding protein
114
What is the reference intake for vitamin A?
600-700mcg
115
What are the signs of vitamin A toxicity?
- birth defects
- bone fractures
- dry, red, scaling skin
116
What drugs can vitamin A interact with?
Warfarin (vitamin A decreases vitamin K absorption therefore increasing bleeding risk)
117
What are the two types of dietary sources of vitamin D?
Plants: D2 (ergocalciferol) - in mushrooms
Animals: D3 (cholecalciferol) - in oily fish, egg yolks
118
What are the optimum levels of vitamin D in the blood?
75-125nmol/L
119
What is the RNI for vitamin D per day?
400IU (up to 2000IU is fine) - D3 is more potent and stays in circulation longer
120
What are the functions of vitamin D?
- calcium and phosphorus homeostasis (bones, absorption, excretion)
- bone density (if used with calcium and K2)
- supports immune function
- regulates mucosal inflammation
- enhances anti-tumour activity of immune cells
- needed for the production of insulin and its sensitivity
121
What are the signs of vitamin D deficiency?
- rickets and osteomalacia
- osteoporosis
- asthma
- autoimmune conditions, poor immunity
- MSK pain
122
What are the causes of vitamin D deficiency?
- low sun exposure
- excessive calcium intake
- lack of dietary fats
- low magnesium (co-factor for vit D)
- impaired liver function
- poor intestinal absorption
123
What are the symptoms of vitamin D toxicity?
hypercalcaemia symptoms: nausea, diarrhoea, vomiting, weakness, hypertension, constipation
124
What are the two types of vitamin E?
Tocopherols and tocotrienols (alpha-tocopherol is the main one in human nutrition)
125
What are the functions of vitamin E?
- immunity (increases phagocyte activity and T cells)
- inhibits platelet aggregation
- improves insulin action and oestrogen activity
- helps with scarring and acne
126
What are the signs of vitamin E deficiency?
- red blood cell destruction
- easy bruising, slow healing
- nerve damage due to oxidation
127
What are the symptoms of vitamin E toxicity?
Increased bleeding risk.
128
What are the three types of vitamin K?
K1: phylloquinone (in dark leafy vegetables)
K2: menaquinones (from gut bacteria, active form)
K3: menadione (synthetic)
129
What is the optimal intake of vitamin K?
300-500mcg
130
What are the functions of vitamin K?
- it is dependant for clotting factors 10, 9, 7, 2
- Bone mineralisation - osteocalcin required vitamin K for synthesis
131
What are the signs of vitamin K deficiency?
excessive bleeding, bruising, bone fractures, soft tissue calcification
132
Why are babies given vitamin K at birth?
To prevent vitamin K bleeding, due to inadequate vit K transfer across the placenta
133
What is vitamin B1?
Thiamine
134
What mineral is needed to convert thiamine into it's active form?
magnesium
135
What processing methods affect B1?
- milling, chopping, canning, adding sulphites, baking soda, boiling, freezing
136
Name some key food sources of B1?
yeast, peas, oranges, nuts, pulses, sunflower seeds, whole grains, meat, fish
137
What are the functions of B1?
- ATP production (needed to make acetyl-coA)
- needed to make neurotransmitters (GABA, acetylcholine)
138
What impairs absorption of vitamin B1?
alcohol, tea (tannins), coffee, COCP, stress, antacids
139
What are the symptoms of B1 deficiency?
- depression, irritability, memory loss, muscle weakness, cramps, GI disturbance
- beriberi disease
- Wernicke-Korsakoff syndrome
140
What is Riboflavin?
Vitamin B2
141
Which B vitamin turns urine bright yellow?
B2
142
What foods are high in B2?
yeast, spinach, wild salmon, mushrooms, almonds, quinoa, lentils, organic eggs, meat
143
What are the functions of B2/riboflavin?
- involved in ATP production
- liver detoxification (glutathione production, phase 1 liver detox)
- Iron metabolism
144
What factors can affect absorption and bioavailability of B2?
Low bile salts, antacids, alcohol. Copper, Zinc, caffeine, theophylline
145
What are the signs of low B2?
angular chellitis, red atrophic tongue, scaly dermatitis, fatigue, poor concentration
146
What is vitamin B3?
Niacin
147
What amino acid can niacin be made from?
tryptophan
148
What are the active forms of niacin (B3)?
NAD and NADP
149
What are food sources of B3?
mushrooms, leafy greens, yeast, sunflower seeds, sardines.
150
What is a niacin flush?
skin flush and itch due to supplementation, due to vasodilation
151
What are the functions of B3?
- ATP production (used to make NAD and NADP)
- lowers LDL secretion, vasodilation
- glucose-tolerance factor
152
What are the symptoms of vitamin B3 deficiency?
Pellagra: diarrhoea, dermatitis (collar rash), dementia, death
153
What are the toxicity effects of B3?
hypotension, hyperuricaemia, flush, hypothyroidism, hepatotoxicity
154
What is vitamin B5?
Pantothenic acid
155
What are the functions of vitamin B5?
- It is required to make Co-A - needed for ATP production
- fatty acid synthesis
- Used to make GABA and stress hormones
- anti-histamine properties
156
What foods is B5 found in?
Almost all foods, high in shiitake mushrooms, avocados, nuts and seeds
157
What can deplete B5 levels?
Alcohol use, stress, recent surgery
158
What is vitamin B6?
Pyridoxine
159
What foods is B6 found in?
whole grains, green veg, sunflower seeds, walnuts, bananas, lentils
160
What are the functions of B6?
- synthesis of GABA, dopamine, noradrenaline, serotonin
- haem production
- lowers homocysteine
- amino acid metabolism
161
What are the signs and symptoms of B6 deficiency?
skin lesions, dermatitis (fatty acid metabolism issues), mouth ulcer, angular cheilitis, PMS, microcytic anaemia
162
What are the toxicity effects of B6?
neuropathy, headache, nausea
163
What food can cause biotin deficiency?
Raw egg white
164
What foods contain biotin?
liver, egg yolk, whole grains, cauliflower, meat, oily fish
165
What are the functions of biotin?
- Regulates gene expression (modifies transcription factors)
- supportive of skin, hair and nails
- Improves blood-glucose control
166
What are the symptoms of low biotin?
dermatitis, dry scaly flaky skin, smooth pale tongue, hair loss and thinning
167
What is vitamin B9?
Folate (natural form) /folic acid (synthetic form)
168
What food sources contain folate?
leafy greens, legumes, citrus fruits, liver
169
What affects the bioavailability of folate?
pancreatic enzymes (a methyl group needs to be attached for it to be absorbed), B12 (needed for methyl group removal)
170
What are the functions of folate?
- methylation of homocysteine levels
- required for RBC synthesis
- required for neural tube development
171
What are the signs of B9 deficiency?
skin issues, gut issues, megaloblastic anaemia (affects rapidly dividing cells)
172
What factors cause B9 deficiency?
alcoholism, oral contraceptive pill, diuretic and aspirin use.
173
Which drug badly interacts with B9?
Methotrexate (+anticonvulsants)
174
What is vitamin B12?
Cobalamin (molecules with cobalt in the centre)
175
What are vegan food sources of B12?
Chlorella, Nutritional yeast, nori, kombu sea vegetables, shiitake and lion's mane mushrooms
176
How long does B12 storage last in the liver?
3-5 years
177
What are the functions of B12?
- myelin production
- serotonin and dopamine production
- choline (for brain function)
- Erythropoesis
- homocysteine cycle
- energy production
178
What is the most common cause of B12 deficiency?
malabsorption due to low intrinsic factor production
179
What type of anaemia is caused by low B12 levels?
Pernicious (autoimmune attack on parietal cells in the stomach)
180
what are the signs of B12 deficiency?
- fatigue
- megaloblastic anaemia
- combine subacute degeneration of the spinal cord
181
What drugs lower B12 levels?
PPIs, COCP, metformin, alcohol, H2 receptor antagonists
182
What are the functions of vitamin C?
- antioxidant
- recycles vitamin E and glutathione
- helps convert cholesterol to bile
- helps with iron absorption
- supports synthesis of thyroxine and steroid hormones
- used to make collagen
- serotonin
- fatty acid transport for ATP production
183
What can affects vitamin C absorption?
- high vitamin C levels (same transporter is used to absorb it)
184
What are the signs of scurvy/
- gums bleeding
- easy bruising
- muscle degeneration
- poor wound healing
185
Which condition should you not give high vit C?
Haemochromatosis
186
What is the primary water-soluble antioxidant in the blood?
Vitamin C
187
Which process is the most damaging for vitamin E?
Boiling
188
Casimir Funk coined the term:
Vitamines
189
What is a vitamin cofactor?
an essential vitamin component of an enzyme
190
What cofactors are required for the synthesis of B3 from tryptophan?
B6, B2, Iron
