Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Naturopathic Nutrition > December > Flashcards

December Flashcards

1
Q

What are phytochemicals?

A

molecules in plants that help protect it against its environment, when consumed they have beneficial properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What effect does MSG have on the body? (in crisps and chinese food)

A

Stimulates receptors that promote overeating

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What does conjugated linoleic acid do?

A

regulates heart health, body weight and blood sugar levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What are the benefits of organic meat?

A

higher vitamin, mineral and amino acid profile. Does not contain chemicals or xenoestrogens

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the negatives of eating poultry?

A
  • food poisoning risk
  • often intensively farmed
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are the negatives of eating eggs?

A
  • High in arachidonic acid so can be pro-inflammatory
  • can be constipating
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the oily fish?

A

SMASH - sardines, mackerel, anchovies, salmon, herring

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the negatives of eating fish?

A

Mercury, polychorinated biphenyls and dioxins are present in larger, long-living fish

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What are the negatives of canned fish?

A
  • it reduces the vitamin C content of the fish
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the benefits of eating shellfish/crustaceans?

A
  • complete protein, omega-3, vitamin B12, zinc, iron, magnesium
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are the negatives of eating shellfish/crustaceans?

A
  • high in cholesterol
  • food poisoning is common
  • often intensively farmed
  • accumulate mercury
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are the benefits of organic plants?

A
  • they contain a higher amount of phytonutrients (protecting themselves)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What are flavinoids?

A

A diverse group of phytonutrients that are found in almost all fruits and vegetables, they are responsible for the colours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What is lutein?

A

A types of carotenoid antioxidant that is important in eye and skin health. abundant in leady greens

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What is quercetin?

A

A plant pigment (flavinoid), found in red fruits and vegetables. Anti-inflammatory and anti-histamine properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

What is indole-3-carbinol?

A

I3C - found in cruciferous veg, helps support healthy oestrogen metabolism

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

What are glucosinolates?

A

Sulphur-containing compounds found in cruciferous vegetables

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What is lycopene?

A

A pigment which gives some vegetables and fruit their red colour. It is in tomatoes and has some anti-cancer properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

What are anthocyanins?

A

A type of flavonoid that gives things purple, red and blue colours, with anti-oxidant properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

What is mucilage?

A

A thick polysaccharide that is extracted from a plant

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

What are benefits of eating root veg?

A

High levels of antioxidants, vits A, B< C and iron - most nutrients in the skin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

What are the benefits of beetroot?

A

Can improve blood circulation and exercise performance by increasing nitric oxide levels (- vasodilation), which can reduce BP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What nutrients are found in potatoes?

A

vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta carotene, lutein, quercetin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

What are the benefits of eating potatoes?

A
  • B6 vits and minerals
  • high fibre
  • promotes vasodilation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

What nutrients are in sweet potatoes?

A

vitamin A, B1, B2, B3, B5. B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher than white potatoes)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

What are the benefits of sweet potatoes?

A
  • blood-sugar regulation (high fibre)
  • vision
  • skin integrity, immunity (vit A)
  • brain health (antioxidants)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What are the benefits of eating carrots?

A

vision, reproductive health, immune, skin and mucus barriers (vit A), Cv health (antioxidants)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

What are the benefits of parsnips?

A

high fibre (digestive health), eye, bone, tissue health (manganese), heart (magnesium, potassium)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

What is manganese good for?

A

Manganese - creaky knees
bone and tissue health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

What vegetables are cruciferous (brassicas)?

A

kale, cauliflower, broccoli, cabbage, brussel sprouts, rocket, bok choy, radish, turnips, mustard greens

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

What are the benefits of cruciferous veg?

A
  • 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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

Why do you have to eat vitamin C regularly?

A

it is water soluble so is excreted regularly

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

What vitamin is used to make collagen?

A

C

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

Why is cabbage good for the gut barrier?

A

high in L-glutamine - deceases intestinal permeability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

How much heating kills off the glucosinolates in cruciferous veg?

A

heat > 140 degrees for more than a few mins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

Should you stop eating brassicas with hypothyroidism?

A
  • no unless you are deficient in iodine
  • Just don’t eat lots of raw brassica veg
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

Why are dark leafy greens good?

A
  • highest percentage of minerals per calorie
  • high in chlorophyll (magnesium)
  • high in carotenoids and calcium
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

What are the benefits of kale?

A

high in iron (anaemia), bone health (calcium), eye and skin (vit A and zinc), CV health (high antioxidants, regulates LDLs), high proteins, B vits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

What are the benefits of tomatoes?

A
  • 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)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

What are the benefits of allium vegetables?

A

Abundant in vitamins and minerals
sulphur compounds (antimicrobial and antiviral)
support microbiome (prebiotics)
High in antioxidant and anti-inflammatory flavonoids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Why are leeks good for people with high cholesterol?

A

The high flavonoid content lowers LDL through inhibiting HMG-CoA enzyme

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

What are the benefits of celery?

A

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)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

What is pectin - and what is it good for?

A

It is a soluble fibre that binds to fatty substances in the GI tract (inc cholesterol and toxins) and removes them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

Why are citrus fruits good for you?

A
  • Antioxidants
  • high vits and minerals
  • calcium D glutarate (promotes phase 2 reactions) liver detoxification
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

What are the dirty dozen (high pesticides)?

A

strawberries, cucumber, celery, pepper, tomatoes, spinach, apple, grapes, chilli, peach, nectarines, potato, kale, courgette

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

What are the clean fifteen (low pesticides)?

A

sweet potatoes, papaya, pineapple, peas, melon, sweetcorn, aubergine, grapefruit, kiwi, onions, mushrooms asparagus, avocado, cabbage, mango

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

What are pulses?

A

The edible, dry seeds of legumes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

What part of legumes causes GI discomfort?

A

lectins - can add fennel seeds which reduces effect

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

What are the benefits of legumes?

A
  • high fibre
  • immune (zinc, selenium)
  • blood (iron)
  • CV health (fibre, magnesium, b vits)
  • nervous system (b vits and magnesium)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

What are the benefits of nuts?

A
  • good source of proteins, healthy fats, vits and minerals
  • anti-coagulant (vit E)
  • vasodilation - Arginine
  • blood sugar regulation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

How can you improve the digestibility of nuts?

A

soak, grind or sprout them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

Which nuts can be used to improve thyroid function?

A

Brazil nuts - 3 a day helps with conversion of T3-T4 (selenium)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

Which nut is the best for brain health?

A

Walnuts - phospholipids and omega-3s that help with memory

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

How do you improve the fibre content of seeds?

A

crush them or soak them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

Which seeds are highest in omega-3s?

A

Chia seeds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

Which seeds are anti-paracytic?

A

pumpkin seeds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

What seeds should you eat at each part of the menstrual cycle?

A

first half: 1tbsp flaxseeds and 1 tbsp pumpkin seeds
second half: 1 tbsp sesame and 1 tbsp sunflower

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

Which seeds contain phytoestrogens?

A

Flaxseeds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

When should culinary herbs be used cautiously?

A

In pregnancy, breastfeeding, acid reflux and stomach ulcers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
72
Q

what can aniseed be used for?

A

weak digestion, gas, bloating, IBS, cough, asthma

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
73
Q

What can basil be used for?

A

weak digestion, gas, bloating IBS, cough, colds, anxiety, low mood, fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
74
Q

What can black pepper be used for?

A

weak digestion, poor circulation, rhinitis, productive cough, viruses

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
75
Q

What can cardamom be used for?

A

weak digestion, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
76
Q

What can chilli (capsicum) be used for?

A

poor circulation, fatigue, IDH

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
77
Q

What can cinnamon be used for?

A

weak digestion, blood sugar regulation, nausea, poor circulation, H.pylori, candidida,

78
Q

What can cloves be used for?

A

indigestion, gas, bloating, parasites, tooth pain

79
Q

What can coriander be used for?

A

gas, bloating, IBS, fungal infections, chelation of heavy metals, anti-parasitics

80
Q

What can cumin be used for?

A

weak digestion, indigestion, gas, bloating, IBS, diarrhoea

81
Q

What can fennel be used for?

A

gas, bloating, GIT spasms, cough, low breast milk production

82
Q

What can fenugreek be used for?

A

gastritis, constipation, insulin resistance, low milk production

83
Q

What can garlic be used for?

A

high cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites

84
Q

What can ginger be used for?

A

weak digestion (prokinetic), nausea, poor circulation, inflammation, amenorrhea

85
Q

What can horseradish be used for?

A

poor circulation, weak digestion, sinus congestion, worms

86
Q

What can oregano be used for?

A

indigestion, gas, bloating, IBS, parasites, bacterial and fungal infections (can rub on the skin)

87
Q

What can parsley be used for?

A

gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea

88
Q

What can peppermint be used for?

A

nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma

89
Q

What can rosemary be used for?

A

weak digestion, liver support, memory, concentration, depression, circulation

90
Q

What can sage be used for?

A

tonsilitis, indigestion, bloating, gastritis, colds, Alzheimer’s, hot flushes (can be used as a gargle)

91
Q

What can Thyme be used for?

A

sore throats, cough, asthma, weak digestion, fungal and bacterial infections, parasites, viruses

92
Q

What can turmeric be used for?

A

Liver support, high cholesterol, inflammation, low immunity, cancer prevention, Alzheimer’s

93
Q

What is a rhizome?

A

The extension of a root (like ginger or turmeric root)

94
Q

Which doctor came up with the theory of food combining?

A

Dr Hay

95
Q

What are the three categories of the Hay diet?

A

Proteins, starches, neutral foods (fats, veg)

96
Q

What does the Hay diet principle say about consuming fruit?

A

It should be consumed away from meals

97
Q

What is the carb:protein:fat ratio of legumes?

A

70:20:10

98
Q

What are vitamins?

A

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
Q

What is the difference between vitamin insufficiency and deficiency?

A

insufficient: sub-clinical (vague symptoms)
deficient: clinical signs and symptoms of deficiency

100
Q

What are the three active forms of vitamin A?

A

Retinol, rentinal, retinoic acid

101
Q

What are the functions of vitamin A?

A

retinol: health of the retina
retinal: colour vision
retinoic acid: growth and differentiation of epithelial cells
reproduction, antioxidant, gene expression

102
Q

What is a pro-vitamin?

A

A substance that can be converted into the active form of a vitamin

103
Q

Give an example of pro-vitamin A

A

Carotene (alpha, beta, gamma) found in orange plants

104
Q

Where can pre-formed vitamin A come from?

A

Animal foods: liver, fish, egg yolk, mackerel, salmon

105
Q

How do you improve the bioavailability of carotenes?

A

By cooking/gently steaming

106
Q

What conditions affect carotene conversion?

A

hyperlipidaemia, liver disorders, diabetes, hypothyroidism

107
Q

What is the maximum supplemental dose of vitamin A?

A

3000mcg

108
Q

How does vitamin A improve vision?

A

It is needed for making rhodopsin - the protein that is involved in converting light to an electrical signal in the eye

109
Q

How does vitamin A help with immune function?

A
  • it enhances T cell proliferation and IL2 secretion
  • supports skin and mucous membrane barrier
110
Q

What is the role of vitamin A in gene expression?

A
  • regulates gene expression
  • synthesis of glycoproteins that support the development of bones, teeth and skin
111
Q

What is the function of vitamin A in reproduction?

A
  • it is required for spermatogenesis
    and egg development and implantation
112
Q

What are the signs of vitamin A deficiency?

A
  • vision impairment
  • hyperkeratosis
  • reduced skin integrity
  • poor bone growth/healing
  • poor sense of taste/smell
  • lowered immunity
113
Q

What factors affect vitamin A?

A
  • alcoholism - breaks down retinol, can cause toxicity
  • poor fat absorption
  • zinc deficiency - zinc is needed to make retinol binding protein
114
Q

What is the reference intake for vitamin A?

A

600-700mcg

115
Q

What are the signs of vitamin A toxicity?

A
  • birth defects
  • bone fractures
  • dry, red, scaling skin
116
Q

What drugs can vitamin A interact with?

A

Warfarin (vitamin A decreases vitamin K absorption therefore increasing bleeding risk)

117
Q

What are the two types of dietary sources of vitamin D?

A

Plants: D2 (ergocalciferol) - in mushrooms
Animals: D3 (cholecalciferol) - in oily fish, egg yolks

118
Q

What are the optimum levels of vitamin D in the blood?

A

75-125nmol/L

119
Q

What is the RNI for vitamin D per day?

A

400IU (up to 2000IU is fine) - D3 is more potent and stays in circulation longer

120
Q

What are the functions of vitamin D?

A
  • 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
Q

What are the signs of vitamin D deficiency?

A
  • rickets and osteomalacia
  • osteoporosis
  • asthma
  • autoimmune conditions, poor immunity
  • MSK pain
122
Q

What are the causes of vitamin D deficiency?

A
  • low sun exposure
  • excessive calcium intake
  • lack of dietary fats
  • low magnesium (co-factor for vit D)
  • impaired liver function
  • poor intestinal absorption
123
Q

What are the symptoms of vitamin D toxicity?

A

hypercalcaemia symptoms: nausea, diarrhoea, vomiting, weakness, hypertension, constipation

124
Q

What are the two types of vitamin E?

A

Tocopherols and tocotrienols (alpha-tocopherol is the main one in human nutrition)

125
Q

What are the functions of vitamin E?

A
  • immunity (increases phagocyte activity and T cells)
  • inhibits platelet aggregation
  • improves insulin action and oestrogen activity
  • helps with scarring and acne
126
Q

What are the signs of vitamin E deficiency?

A
  • red blood cell destruction
  • easy bruising, slow healing
  • nerve damage due to oxidation
127
Q

What are the symptoms of vitamin E toxicity?

A

Increased bleeding risk.

128
Q

What are the three types of vitamin K?

A

K1: phylloquinone (in dark leafy vegetables)
K2: menaquinones (from gut bacteria, active form)
K3: menadione (synthetic)

129
Q

What is the optimal intake of vitamin K?

A

300-500mcg

130
Q

What are the functions of vitamin K?

A
  • it is dependant for clotting factors 10, 9, 7, 2
  • Bone mineralisation - osteocalcin required vitamin K for synthesis
131
Q

What are the signs of vitamin K deficiency?

A

excessive bleeding, bruising, bone fractures, soft tissue calcification

132
Q

Why are babies given vitamin K at birth?

A

To prevent vitamin K bleeding, due to inadequate vit K transfer across the placenta

133
Q

What is vitamin B1?

A

Thiamine

134
Q

What mineral is needed to convert thiamine into it’s active form?

A

magnesium

135
Q

What processing methods affect B1?

A
  • milling, chopping, canning, adding sulphites, baking soda, boiling, freezing
136
Q

Name some key food sources of B1?

A

yeast, peas, oranges, nuts, pulses, sunflower seeds, whole grains, meat, fish

137
Q

What are the functions of B1?

A
  • ATP production (needed to make acetyl-coA)
  • needed to make neurotransmitters (GABA, acetylcholine)
138
Q

What impairs absorption of vitamin B1?

A

alcohol, tea (tannins), coffee, COCP, stress, antacids

139
Q

What are the symptoms of B1 deficiency?

A
  • depression, irritability, memory loss, muscle weakness, cramps, GI disturbance
  • beriberi disease
  • Wernicke-Korsakoff syndrome
140
Q

What is Riboflavin?

A

Vitamin B2

141
Q

Which B vitamin turns urine bright yellow?

A

B2

142
Q

What foods are high in B2?

A

yeast, spinach, wild salmon, mushrooms, almonds, quinoa, lentils, organic eggs, meat

143
Q

What are the functions of B2/riboflavin?

A
  • involved in ATP production
  • liver detoxification (glutathione production, phase 1 liver detox)
  • Iron metabolism
144
Q

What factors can affect absorption and bioavailability of B2?

A

Low bile salts, antacids, alcohol. Copper, Zinc, caffeine, theophylline

145
Q

What are the signs of low B2?

A

angular chellitis, red atrophic tongue, scaly dermatitis, fatigue, poor concentration

146
Q

What is vitamin B3?

A

Niacin

147
Q

What amino acid can niacin be made from?

A

tryptophan

148
Q

What are the active forms of niacin (B3)?

A

NAD and NADP

149
Q

What are food sources of B3?

A

mushrooms, leafy greens, yeast, sunflower seeds, sardines.

150
Q

What is a niacin flush?

A

skin flush and itch due to supplementation, due to vasodilation

151
Q

What are the functions of B3?

A
  • ATP production (used to make NAD and NADP)
  • lowers LDL secretion, vasodilation
  • glucose-tolerance factor
152
Q

What are the symptoms of vitamin B3 deficiency?

A

Pellagra: diarrhoea, dermatitis (collar rash), dementia, death

153
Q

What are the toxicity effects of B3?

A

hypotension, hyperuricaemia, flush, hypothyroidism, hepatotoxicity

154
Q

What is vitamin B5?

A

Pantothenic acid

155
Q

What are the functions of vitamin B5?

A
  • 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
Q

What foods is B5 found in?

A

Almost all foods, high in shiitake mushrooms, avocados, nuts and seeds

157
Q

What can deplete B5 levels?

A

Alcohol use, stress, recent surgery

158
Q

What is vitamin B6?

A

Pyridoxine

159
Q

What foods is B6 found in?

A

whole grains, green veg, sunflower seeds, walnuts, bananas, lentils

160
Q

What are the functions of B6?

A
  • synthesis of GABA, dopamine, noradrenaline, serotonin
  • haem production
  • lowers homocysteine
  • amino acid metabolism
161
Q

What are the signs and symptoms of B6 deficiency?

A

skin lesions, dermatitis (fatty acid metabolism issues), mouth ulcer, angular cheilitis, PMS, microcytic anaemia

162
Q

What are the toxicity effects of B6?

A

neuropathy, headache, nausea

163
Q

What food can cause biotin deficiency?

A

Raw egg white

164
Q

What foods contain biotin?

A

liver, egg yolk, whole grains, cauliflower, meat, oily fish

165
Q

What are the functions of biotin?

A
  • Regulates gene expression (modifies transcription factors)
  • supportive of skin, hair and nails
  • Improves blood-glucose control
166
Q

What are the symptoms of low biotin?

A

dermatitis, dry scaly flaky skin, smooth pale tongue, hair loss and thinning

167
Q

What is vitamin B9?

A

Folate (natural form) /folic acid (synthetic form)

168
Q

What food sources contain folate?

A

leafy greens, legumes, citrus fruits, liver

169
Q

What affects the bioavailability of folate?

A

pancreatic enzymes (a methyl group needs to be attached for it to be absorbed), B12 (needed for methyl group removal)

170
Q

What are the functions of folate?

A
  • methylation of homocysteine levels
  • required for RBC synthesis
  • required for neural tube development
171
Q

What are the signs of B9 deficiency?

A

skin issues, gut issues, megaloblastic anaemia (affects rapidly dividing cells)

172
Q

What factors cause B9 deficiency?

A

alcoholism, oral contraceptive pill, diuretic and aspirin use.

173
Q

Which drug badly interacts with B9?

A

Methotrexate (+anticonvulsants)

174
Q

What is vitamin B12?

A

Cobalamin (molecules with cobalt in the centre)

175
Q

What are vegan food sources of B12?

A

Chlorella, Nutritional yeast, nori, kombu sea vegetables, shiitake and lion’s mane mushrooms

176
Q

How long does B12 storage last in the liver?

A

3-5 years

177
Q

What are the functions of B12?

A
  • myelin production
  • serotonin and dopamine production
  • choline (for brain function)
  • Erythropoesis
  • homocysteine cycle
  • energy production
178
Q

What is the most common cause of B12 deficiency?

A

malabsorption due to low intrinsic factor production

179
Q

What type of anaemia is caused by low B12 levels?

A

Pernicious (autoimmune attack on parietal cells in the stomach)

180
Q

what are the signs of B12 deficiency?

A
  • fatigue
  • megaloblastic anaemia
  • combine subacute degeneration of the spinal cord
181
Q

What drugs lower B12 levels?

A

PPIs, COCP, metformin, alcohol, H2 receptor antagonists

182
Q

What are the functions of vitamin C?

A
  • 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
Q

What can affects vitamin C absorption?

A
  • high vitamin C levels (same transporter is used to absorb it)
184
Q

What are the signs of scurvy/

A
  • gums bleeding
  • easy bruising
  • muscle degeneration
  • poor wound healing
185
Q

Which condition should you not give high vit C?

A

Haemochromatosis

186
Q

What is the primary water-soluble antioxidant in the blood?

A

Vitamin C

187
Q

Which process is the most damaging for vitamin E?

A

Boiling

188
Q

Casimir Funk coined the term:

A

Vitamines

189
Q

What is a vitamin cofactor?

A

an essential vitamin component of an enzyme

190
Q

What cofactors are required for the synthesis of B3 from tryptophan?

A

B6, B2, Iron

Naturopathic Nutrition (10 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions