Foundations of Nutrition Flashcards
Definitions
Food: Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth.
Whole Foods: Foods that have not been processed or refined, and are free from additives or other artificial substances.
The Purpose of Food: Feed and nourish cells, maintain bodily functions.
Food is composed of: A variety of vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water.
Naturopathic Nutritionist
A Naturopathic Nutritionist recognises that every person is an individual and requires a personalised nutritional approach to health.
Naturopathic Nutrition focuses on:
• Use of whole & organic food as medicine.
• The importance of detoxification and cleansing.
• Looking at the constitution of a patient.
• Finding the cause of disease and not just treating a symptom.
Junk Food
Junk foods are chemically altered food substances that provide no nutrients and are, therefore, not able to maintain health and growth. They are:
- Highly processed and generally contain GM ingredients, artificial colourings, sweeteners, pesticides and other chemical additives.
- High in calories, sugar, salt, refined carbohydrates and trans fats.
- Low in fibre and nutrients.
- Designed to make one overeat because of the unique combination of chemicals they contain which increase desire to eat. Often much cheaper which is what mainly justifies their consumption.
Junk Food - damages
- Hinders the electrical flow between cells.
- Doesn’t nourish cells or tissues.
- Robs the body of essential nutrients.
- Destroys cells and impairs body functions.
- Reduces life expectancy and performance (athletic, cognitive, sexual).
- Absorbs energy from the body. Accelerates ageing.
- Addictive – leads to overeating, malnutrition, disease, early death.
Junk Food - diseases
- Atopic conditions – asthma, eczema.
- Hormonal disturbances – type 2 diabetes, PCOS, PMS, infertility, menopause.
- Skeletal disorders – osteoarthritis, rheumatoid arthritis, osteoporosis.
- Cardiovascular disease – atherosclerosis (creating endothelial damage) → strokes, angina, etc.
- Neurological diseases – migraines, Parkinson’s, Alzheimer’s.
- Contribution to cancer pathogenesis (carcinogenicity)
Natural Food Sources
- Animals: meat, poultry, game, fish, seafood and animal by-products (eggs and dairy).
- Plants: vegetables, fruit, culinary herbs and spices, grains, seeds (sprouts), nuts, legumes.
• Avoid processed and packaged food, ready meals, junk foods, sweets, juices and fizzy drinks.
Animals
It is best to consume grass-fed, organic meat and poultry over grain-fed factory farmed meats.
- Grain-fed meat has a high omega-6 (inflammatory) to omega-3 (anti-inflammatory) ratio - 20:1. It is high in the inflammatory fatty acid, arachidonic acid.
- Grass-fed and wild meat has a ratio of omega-6 to 3 of 2:1. It is 10 times less inflammatory.
- Grass-fed has higher Conjugated Linoleic Acid (CLA), which regulates heart health, body weight, and blood sugar levels.
- Use organic: higher vitamin, mineral and amino acid profile (incl.
beta-carotene and vitamin E). Higher animal welfare standards. Non-organic = may contain chemicals & xenoestrogens
Red Meat: Pork, Beef & Lamb
Benefits:
• Complete protein (contains all 9 essential
amino acids), polyunsaturated fats, iron,
zinc, B vitamins, phosphorus, selenium.
Negatives:
- High cholesterol and saturated fats, no fibre.
- High animal protein intake requires more energy to be digested, therefore, placing more burden on the digestive system, whilst the high formation of protein metabolites stresses the kidneys.
- Pro-inflammatory – heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s, impotence.
• Acid-forming (due to high sulphur content → sulphuric acid).
If inflammatory condition, poultry is preferred.
Poultry
Chicken, Turkey, Goose, Duck, Pheasant, Partridge, Pigeon, Poussin, Ostrich, Emu.
Benefits:
• Complete protein, Vitamin B1, 2, 3, 5, 6, 12, E, zinc, iron, magnesium. Less saturated fat (but also less B12 than red meat).
Negatives:
- Food poisoning risk (esp. Campylobacter and Salmonella) – always cook thoroughly.
- Often intensively farmed, poor welfare standards.
- Always opt for organic, pasture reared, heritage breeds or, best of all, wild poultry products.
Eggs
Only select eggs that are organic and free range.
• A complete protein (more than half the protein is found in white), rich sources of selenium, vitamin A, D, B6, B12, zinc, iron and copper. They are also good for:
– Brain health (with essential nutrients including choline)
– The immune system (with vitamin A, B12 and selenium)
– Healthy pregnancy (folate and choline for embryo development)
– Eye health (with high vitamin A and antioxidants).
– Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine).
• Eggs are high in arachidonic acid and so can be pro-inflammatory. Limit number of eggs per week - not every day.
Fish
Cod, Tuna, Seabass, Mackerel, Sardine Trout, Salmon, Herring. Benefits:
- Complete protein, omega-3, Vitamin D, B2, calcium phosphorus, iron, zinc, iodine, magnesium, potassium. Cod
- Oily fish (‘SMASH’) – Sardines, Mackerel, Anchovies, Salmon, Herring (these are high in omega-3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega-3.
Negatives:
- Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish.
- Overfishing - severely reduced fish numbers in oceans and rivers.
Cod / morina (треска) Tune / tuna (тунец) Seabass / levrek (сибас) Mackerel / orkinos (скумбрия) Trout / alabalık (форель) Salmon / somon (лосось)
Eat 4 times per week and rotate all the time. Try new fishes.
Farmed fish
Farmed fish are raised in overcrowded cages and tanks in contaminated water. They:
– Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
– Lower omega-3 content.
– Are vaccinated and de-sexed.
– Have more diseases and deformities.
Wild
Farmed
– Fish farming is cruel and harmful for environments & ecosystems
Crustaceans & Shellfish
- Crustaceans — Crabs, Lobsters, Shrimps, Prawns
- Shellfish — Mussels, Clams, Oysters, Scallops.
Benefits:
• Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium.
Negatives:
- Crustaceans are high in cholesterol.
- Food poisoning is common.
- Prawns are intensively farmed in Asia.
- Waste feeders that accumulate toxins (incl. mercury).
- Avoid unless from guaranteed clean water sources
Energetics of Animal Foods
Plant-based Foods
Includes vegetables, fruit, culinary herbs, grains, legumes, nuts, seeds.
- Organic farming methods yield a higher amount of phytonutrients v. non-organic.
- Beans, legumes, green peas, quinoa, nuts and seeds have higher amounts of essential amino acids. If you combine a variety of plant-based proteins, you can achieve all 9; e.g. combining beans with grains.
- Always opt for organic over conventionally farmed produce
Benefits of plant-based foods:
- Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants.
- Support a healthy gut microbiome (with prebiotic and probiotic foods) by encouraging diverse bacterial species. The bacterial digestion of plant fibre produces SCFAs, which support the intestinal barrier.
- A well balanced plant-based diet can have a positive impact on cognitive functions and neurological health.
- Reduced risk of heart disease, cancer and obesity.
- Ethical and environmentally friendly, if organic.
Beta-carotene
An orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation in the body
Flavonoids
A diverse group of phytonutrients (plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours
Lutein
Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables.
Quercetin
A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties
Indole-3-carbinol (I3C)
Indole-3-carbinol is found in cruciferous vegetables (e.g. broccoli, cauliflower, etc.) and helps support healthy oestrogen metabolism
Glucosinolates
Sulphur-containing compounds found in cruciferous vegetables
Lycopene
A pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties
Anthocyanins
A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g. blueberry, cherry, red grapes)
Mucilage
A thick polysaccharide substance extracted from a plant
Root Vegetables
Celeriac, Beetroot, Carrot, Parsnip, Sweet potato, Potato, Yam. Benefits:
- Plant ‘store-rooms’ with high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
- Sources of energy, most have similar carbohydrate levels to grains.
- Medium sweet potato has enough vitamin A to meet RNI.
- Turnip greens have 190mg/100g of calcium,
v. ½ cheddar cheese slice (100mg).
• Beetroot can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator)
Root Vegetables - energetics
- Gently warming due to the energy they supply (note that sweet vegetables are highly nutritious).
- Nourishing, sweet and easy to digest for people who are energetically cold, tired, depleted.
- Orange root vegetables are particularly strengthening for digestion (they are good for Spleen qi energy in TCM).
- Beetroot with their deep red juice build the blood as its rich in non-heam iron, vitamin C and folate.
- Seasonal eating: Many root vegetables are harvested in late summer and autumn. They are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead
Potatoes
Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin.
Uses: digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation → anti-hypertensive).
When digestion is weak it needs to be well cooked.
Sweet potatoes
Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content that normal potatoes). Uses: blood sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (antioxidants enhance cognitive function).
Carrots
Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
Uses: vision, male and female reproductive health,
immune cell regulation and skin and mucous barriers (vitamin A), cardiovascular health (antioxidants)
Parsnips (пастернак)
Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein.
Uses: bone and cartilage health (manganese is needed as a co-factor), digestive health (high fibre content), eye (retinal) health, nourish the heart (magnesium, potassium)
Beetroot
Vitamin A, B1, B2, B3, B5, B6, folate, glass Drink of a beetroot C, E, K, iron, magnesium, manganese, potassium, juice a day beta-carotene, lutein, betalain pigments (antioxidants).
Uses: Contains nitrates, which are converted by the oral and gut bacteria to Nitric Oxide (NO). NO is a vasodilator that improves blood flow, therefore, great for exercise performance (drink 200 ml juice per day),
cognition, dementia prevention and blood pressure reduction
Celeriac (корень сельдерея)
Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.
Uses: bone health (due to vitamin K content, which increases calcium deposition in bone), digestive health (high fibre),
Cruciferous Vegetables
- Roots Swede, Turnip, Horseradish.
- Stems Kohlrabi (German turnip), Radish.
- Leaves Cabbage, Kale, Brussels sprouts.
- Flowers Cauliflower, Broccoli, Romanesco.
- Seeds Mustard seed, Rapeseed (canola pressed oil).
Benefits:
• Rich in vitamins (Bs, C, E, K), calcium, iron, potassium, fibre, flavonoids, Indole-3-carbinol (I3C), sulphur compounds called glucosinolates which are:
– Anti-inflammatory (due to antioxidants).
– Support liver detoxification (and hormone deactivation; e.g. oestrogen metabolism using l3C).
– Cancer prevention (DNA protection and repair).
– Anti-viral / bacterial, anti-catarrhal (thin respiratory mucus).
Women with hormones problems should eat 5 times per week. For 2nd part of circle - 2 times per day.
Cauliflower
Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates.
Uses: cancer prevention and recover (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis),
respiratory health (consider the ‘lung shape’), liver detoxification support.
Eat 3-5 times per week as purple, green and broccoli sprouts.
Broccoli
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, magnesium, potassium, selenium, zinc, beta-carotene, glucosinolates. Plus anthocyanins in purple sprouting broccoli.
Uses: Liver function / detoxification (I3C – which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli),
immunity (zinc, selenium), cancer prevention
Cabbage
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha & beta-carotene, lutein. Red cabbage – anthocyanins.
Uses: upporting gut integrity (glutamine content), immune-boosting (high in vitamin C),
arthritis (vitamin C → collagen synthesis in cartilage, anti-inflammatory), bone health (vitamin K → calcium deposition in bones), digestive health (high fibre), s cancer prevention (antioxidants).
Cabbage juice: naturally high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier. Decreases intestinal permeability and can be used for peptic ulceration: up to 1 litre per day freshly juiced, sipped over the course of the day for 6-9 days.
Cabbage Juice
- Boil water in a small pot for 5 minutes. Wash and chop up cabbage.
- Put the chopped cabbage and the water into a blender.
- Blend the cabbage and water together at low speed. The reason you spend most of the blending time at low speed is to prevent oxidation. Then blend the mixture on high for about 10 seconds.
- Place a mesh strainer over a clean, empty jar.
Use a strainer to separate as much of the cabbage liquid from the solid cabbage parts as possible. - Pour the leftovers through the strainer and into the second jar. Pour the extra juice from the second jar into the first jar.
- Store in the fridge until ready to use, and serve chilled.
Start fro 100 ml and increase to 1 L.
Cruciferous Vegetables- Glucosinolates
Glucosinolates are activated by the action of enzymes which are released when the plant is damaged, i.e. cut, chopped, or chewed.
- Cooking cruciferous vegetables higher than 284˚F (140˚C), for more than a few minutes results in loss of glucosinolates.
- Around 90% of glucosinolates are lost when boiling, but steaming creates insignificant losses. So brassicas are best eaten raw or lightly steamed to retain these compounds
Glucosinolates and other brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine.
- Those diagnosed with hypothyroidism (an underactive thyroid), may have been told to reduce cruciferous vegetable intake.
- However, brassicas don’t seem to increase the risk of hypothyroidism in humans unless they are already deficient in iodine.
- Cooking reduces goitrogens, but also other nutritional benefits.
- Fermentation does not reduce the levels of goitrogens
Dark Leafy Greens
Kale, Spinach, Bok Choy, Winter greens, Chard. Benefits:
- Highest percentage of minerals per calorie.
- High in chlorophyll (which is magnesiumabundant) – alkalising, blood building, anti-cancer, gut healing, cleansing.
- High in carotenoids (antioxidants), calcium and magnesium.
- Most are cruciferous (except spinach) so contain ‘glucosinolates’.
Energetics: cool, hydrating and clear heat downwards out of the body. Help build yin and blood. Bitter greens stimulating digestion and liver detoxification.
Use also in smoothies.
Kale
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3gms in 1 cup), glucosinolates, flavonoids (e.g. quercetin).
Uses: anaemia (good iron content), cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content), bone health (calcium content), eye and skin health (vitamin A and zinc).
Spinach
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, zinc, magnesium, manganese, beta-carotene, lutein.
Uses: blood building (i.e. anaemia), immune-boosting (high levels of vitamin A and C),
vision (vitamin A), muscle relaxation / stress management / sleep (high magnesium), cardiovascular
Salad Greens
Lettuce, Rocket, Watercress, Chicory, Endive, Cress, Dandelion. Benefits:
- Vitamin C, K, carotenoids, folate, minerals, fibre.
- Chlorophyll — alkalising, blood building, anti-cancer, gut healing, cleansing.
Energetics: cool, hydrating, detoxifying. The bitter taste stimulates digestive juice secretion (eat at the start of a meal to aid digestion).
Seasonal eating: Leafy greens grow in spring and summer - ideal for balancing heat, detoxifying and reducing inflammation
Dandelion leaves are diuretic – use for fluid retention and hypertension. 3 fresh leaves per person in a salad
Energetics of Vegetables
Energetics of Fruit
The Dirty Dozen & Clean Fifteen
- The Dirty Dozen: due to the high levels of pesticides and other chemicals in these foods, selecting organic here is imperative.
- The Clean Fifteen: these are slightly less problematic – but remember that Organic is always superior.
Food Combining Rules
