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Nutrition 1 > Foundations of nutrition > Flashcards

Foundations of nutrition Flashcards

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1
Q

Provide a short introduction to junk food with information on what they contain

A

Chemically altered, no nutrients and not able to maintain health and growth
- highly processed, can contain GM, chemical additives, sweeteners, colourings, pesticides
- high in calories, sugar, salt, refined carbs, trans fat
- low in fibre and nutrients
- designed to make you overeat

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2
Q

List the effects that junk food can have on the body making it detrimental to health

A
  • hinders electrical flow between cells
  • doesn’t nourish cells or tissues
  • robs body of essential nutrients
  • reduces life expectancy and performance
  • absorbs energy from body
  • destroys cells and impairs body functions
  • accelerates aging
  • addictive - overeat, malnutrition, disease, early death
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3
Q

List the disease states caused by junk food

A
  • atopic conditions - asthma, eczema
  • hormonal disturbance - T2DM, PCOS, PMS, infertility
  • cardiovascular - atherosclerosis
  • skeletal disorders - osteoartiritis, RA, osteoporosis
  • neurological disease - migraines, Alzheimers, Parkinson’s
  • contribute to cancer
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4
Q

What are the key nutrients found in root vegetables and list some common therapeutic uses

A

ABC Fe
energy source

brain health (antioxidant)
Cardiovascular (antioxidant)
Vision (A)
Immune health (C)

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5
Q

What are the energetic qualities of root vegetables

A

gently warming, nourishing, easy to digest
Orange good for spleen Qi

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6
Q

POTATOES name the key nutrients and uses

A

B2, 3, 5, 6, folate, C, Fe, Mgm K, betacarotene, lutein, quercetin

digestive health (high fibre)
Cardiovascular (vasodilation

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7
Q

SWEET POTATOES name the key nutrients and uses

A

A B1 2 3 5 6 C Ca, Fe, Mg K beta carotene

blood sugar regulation (high fibre)
Vision
Skin integrity
Immunity (vit A)
brain health (Antioxidants

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8
Q

CARROTS name the key nutrients and uses

A

A B1 2 3 5 6 folate, E C K Ca Fe Mg K betacarotene, lutein

vision
reproductive health
immune cell regulation
skin and mucus barriers
CV (antioxidant)

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9
Q

PARSNIPS name the key nutrients and uses

A

B2 3 5 6 folate, C E Fe Mg Mn K beta carotene, lutein

Digestive health (high fibre)
Eye
Boe and cartilage
heart (Mg and K)

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10
Q

Beetroot name the key nutrients and uses

A

A B1 2 3 5 6 Folate, C E K Fe, Mg, Mn, K, beta carotene, lutein, betalain pigments (antioxidants)

CONTAINS NITRATES which are converted to NITRIC OXIDE by bacteria. NO is vasodilator that improves BLOOD FLOW
Exercise performance,
cognition
dementia prevention
blood pressure reduction

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11
Q

Celeriac name the key nutrients and uses

A

B6 C K Ca, Fe Mg, Mg P K lutein

Digestive health (high fibre)
Bone health (K which increased Ca deposit in bones)

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12
Q

CAULIFLOWER name the key nutrients and uses

A

B1 2 2 6 folate, C K Cu Fe, Mg beta carotene, lutein, glucosinolates

Cancer prevention (DNA protective, hormone deactivation)
Respiratory health
Liver detox support

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13
Q

BROCCOLI name the key nutrients and uses

A

A B1 2 3 5 6 folate, C E K Ca, Fe Mg K Se Zn beta carotene, glucosinolates, anthocyanins in purple sprouting broccoli

Liver function and detox (I3C, 10-50 x more abundant in broccoli sprouts)
Immunity (zn, Se)
Cancer prevention (hormone deactivation)

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14
Q

name the key nutrients and uses of DARK LEAFY GREENS (kale, spinach, bok choy, chard) and its energetics

A

MINERALS; CHLOROPHYLL, CAROTENOIDS, Ca, Mg

Highest % of minerals per caloire
High in chlorophyll (Mg abundant) - alkalising, blood building, anti cancer, gut healing
High in carotenoids (antioxidants), Ca and Mg
COOLING
Builds yin in blood

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15
Q

KALE name the key nutrients and uses

A

A B1 2 3 5 6 folate, C K Ca Fe Mn Zn protein (3g in 1 cup), glucosinolates, flavonoids eg quercetin

Anaemia (Fe)
Bone health (Ca)
Eye and skin (A and Zn)
CV

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16
Q

SPINACH name the key nutrients and uses

A

A B1 2 3 5 6 folate, C E K Ca, Cu, Fe, Zn, Mg, Mn, beta-carotene, lutein

Anaemia/blood building
Imune boosting (A and C)
Muscle relaxation and sleep (Mg)
CV

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17
Q

SALAD GREENS name the key nutrients and uses (lettuce, rocket, watercress, cress, dandelion)

A

C K carotenoids, folate, minerals, fibre, chlorophyll (alkalising, blood building, anti cancer, gut healing, cleansing)

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18
Q

LETTUCE name the key nutrients and uses

A

A B1 2 3 5 6 Folate, C E K Ca, Fe, Mn, P, K Zn, beta carotene, lutein

eye and skin (A
Bone (K)

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19
Q

CHICORY name the key nutrients and uses

A

A B1 2 3 6 folate, C E K Ca Fe Mn, Mg P K , polyphenols, inulin (prebiotic)

microbiome
anti inflammatory (polyphenols)
Digestive
blood glucose regulation (fibre)

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20
Q

WATERCRESS name the key nutrients and uses

A

A B1 2 3 5 6 folate, C E K Ca, Fe Mn Glucosinolates, alpha and beta carotene, lutein

Digestion (Bitter)
cancer prevention (antioxidant)
Bone (Ca and K)
Immunity (C and antioxidant)

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21
Q

VEGETABLE FRUIT (peppers, tomato, squash, cucumber, courgette, marrow, pumpkin)
energetics
nutrients

A

High nutrient
colours are antioxidant and anti inflamatory

High water ones are cooling
orange flesh is warming

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22
Q

Tomato name the key nutrients and uses

A

B1 3 6 folate, C E K chromium, Fe, Mg, Mn, P, K, alpha and beta carotene, lutein, lycopene (potent antioxidant)

cancer prevention (anti ox)
prostate health (lycopene)
CV (antiox and lycopene, lower cholesterol)
anti inflammatory (Lycopene modulates COX and LOX)
Vision (lutein and vit A)

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23
Q

PEPPER name the key nutrients and uses

A

C B1 2 3 6 folate E K Fe Mg Mn P K alpha and beta carotene, lutein, quercetin

Immune boosing (high vt C)
CV (high antiox)
anti inflamm and anti histamine (quercetin)

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24
Q

OKRA name the key nutrients and uses

A

B 1 2 3 5 6 folate, C E K Ca, Cu, Fe, Mg, Mn, P, Zn alpha and beta carotene, lutein, MUCILAGE

BONE HEALTH (CA)
CV (anti ox)
Digestive (fibre)

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25
Aubergine name the key nutrients and uses
B1 2 3 5 6 folate, C E K Cu, Fe, Mg, Mn K Zn anthocyanins Cancer prevention (antiox)
26
SQUASH name the key nutrients and uses
B1 2 3 4 6 folate, C E K Ca Cu Fe Mg K P Zn alpha and beta carotene, lutein Vision (A) Skin health (A) CV (antiox)
27
LEGUME VEG (green beans, runner beans, peas, mangetout) name the key nutrients and uses
High PROTEIN, fibre, vits, minerals, chlorophyll COOLING
28
PEAS MANGETOUT GREEN BEANS name the key nutrients and uses
B1 2 3 5 6 folate, C E K Cu, Fe, Mg Mn, Zn carotenes, lutein, PROTEIN 1 CUP=8G CV muscoskeletal digestive (fibre) Immune (C, Zn, carotenoid)
29
ALLIUM VEG onion, shallot, leek spring onion, garlic name the key nutrients and uses
abundant in vits and minerals sulphur compounds - anti microbial, anti viral, anti cancer, promote liver detox phase II microbiome (prebiotics) CV (antiox and inflamm flavonoids)
30
ONION name the key nutrients and uses
B1 2 3 5 6 folate, c e Ca, Cu, Fe Mg Mn P K Zn betacarotene, lutein, quercetin, RED onions higher in quercetin Anti cancer CV respiratory infections
31
LEEK name the key nutrients and uses
B1 2 3 5 6 folate, C E K Ca Cu Fe Mg P Zn beta cartene, lutein inulin high cholesterol anti cancer CV microflora
32
CELERY CELERY CELERY name the key nutrients and uses
Therapeutic powerhouse B6 folate, C K Mg Fe manage cholesterol reduce joint inflammation (C and flavoinoids) skin health (A and C) Digestion - increase HCl, support mucosal barrier, high in insoluble fibre.
33
FRUIT name the key nutrients and uses
ENERGY, vits, minerals, antiox rich, mainly in skin, flavonoids suppprt CV health by causing vasodilation, lowering LDLs and protecting against endothelial damage energetically cool
34
APPLES name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Fe Ca, Mg P K beta carotene, queretin, digestive elimation support (pectin soluble fibre binds to fatty substances such as cholesterol) CV health - antiox, Mg K Immune
35
Blueberries name the key nutrients and uses
A B1 2 3 5 6 folate, C E K Fe Mg Mn Zn beta carotene, lutein anthocyanins anti cancer, anti aging blood sugar regulation CV eye
36
CITRUS name the key nutrients and uses
A B1 2 3 5 6 FOLATE, C E CA CU FE MG K Alpha and beta carotene, quercetin, rutin anti cancer eye skin immune liver detox support CV
37
Strawberries name the key nutrients and uses
B2 3 5 6 folate, C K Fe Mg Mn K beta carotene, lutein, anthocyanins immune anti cancer ati ageing CV - antiox
38
BANANAS
B1 2 3 5 6 folate C E K Cu Mg Mn P K alpha and beta carotene flavonoids eg querceitn anti aging CV Peptic ulcers
39
GRAPES name the key nutrients and uses
B1 2 3 5 6 folate C E K Cu Fe Mg Mn K alpha and beta narotene flavonoids anti cancer immune boosting CV Digestive
40
LEGUMES beans, broad beans, soya, peanuts what are the benefits and what is the carb, protein, fat split?
rich in protein, complex carbs, B vits and minerals 70/20/10 carb, protein, fat slows glucose absorption and release (high fibre) Antixodant flavonoids low in sat fat
41
What is a pulse, and what is it if it has split
dry edible seed. Split pulse is a dahl
42
what are teh energetis of legumes
warm, dry nourishing affinity for kidney/adrenal function
43
RED LENTILS, mung beans, broad beans name the key nutrients and uses
A B1 2 3 5 6 folate, C K Ca Cu Fe Mg Mn P K Se Zn carotenes lutein Digestive (fibre) Blood building (Fe) CV (fibre, Mg Bs) nervous sys (B and Mg)
44
NUTS name the key nutrients and uses
Protein, healthy fats, vits and minerals high fibre CV (improve cholesterol profile) anti coagulant (vit E) Blood sugar regulation (high fibre) Nervous system (healthy fats, B vits Mg) WARMING
45
Why should you soak nuts
to reduce enzyme inhibitors and make them easier to digest
46
Almonds and Macademia name the key nutrients and uses what is key difference to each nut
A B1 2 3 4 5 folate C E Ca Cu Fe Mg Mn P K Se Zn ALMONDS : MORE Ca than any other nut and high fibre Macademia : complete protein! Uses anti cancer and CV health (antioxidants ) Skin (E and zinc) Digestive (fibre) Bone (Ca)
47
BRAZIL nuts name the key nutrients and uses
A B1 2 3 5 6 folate, C E Ca Cu Fe Mg Mn P K Se Zn MORE SELENIUM IN ONE NUT THAN IN RNI CV HEALTH (ANTIOXANT ) LIVER (required for glutathione peroxidase) reproductive (antioxidant) thyroid support
48
WALNUTS name the key nutrients and uses
A B1 2 3 5 6 FOLATE C E K CA CU FE MG MN P K ZN SE BETA CAROTENE, PHOSPHOLIPIDS, OMEGA 3 HIGHEST OMEGA 3 OF NUTS Brain health inc memory due to phospholipids
49
SEEDS name the key nutrients and uses
Highly nutritious - protein, healthy fats, fibre Higher omega 6:3 but healthy omega 6 High fibre slows release of sugars in blood, important for transit time
50
PUMPKIN name the key nutrients and uses
A B1 2 3 5 6 folate, C E Cu Fe Mg Mn P K Se Zn Beta carotene, lutein anti parasitic Nervous system (B vits) CV and Immune (antioxidants)
51
CHIA name the key nutrients and uses
A B1 2 3 folate C E Cu Fe Mg Mn K P Zn MUCILAGE phenolic compounds, omega 3 anti cancer and skin (anti ox) digestive (MUCILAGE nourishes mucous membranes) CV (high omega 3)
52
FLAXSEED name the key nutrients and uses
A B1 2 3 5 6 FOLATE, C E K CA CU FE MG MN K ZN mucilage lignans beta carotene lutein sooth inflamed mucous membranes Anti cancer (anti ox) Skin (fatty acids, minerals and vits)
53
QUINOA name the key nutrients and uses
A B1 2 3 FOLATE E K CA CU FE MG MN P K SE ZN Beta carotene, lutein COMPLETE PROTEIN anti cancer digestive health (high fibre to support transit time and stabilise blood glucose) anti hypertensive (Mg K) PMS (B vits and Mg)
54
HERBS - what are volatile oils which demonstrate the benefits of herbs
anti mibrobial - inhibit or slow growth of bacteria, yeast, mould promote release of digestive secretions can regulate peristalsis, relax smooth muscle and thereby reduce digestive cramps, gas, bloating
55
What energetic value do herbs have
promote digestive fire - AGNI in ayurveda Warming
56
What are the safety issues with herbs
pregnancy breast feeding herb-drug interactions acid reflux, gastritis, stomach ulcers (because many relax the oesophageal sphincter and stimulate gastric juice secretion)
57
ANISEED name the key nutrients and uses
1-2 tsp daily weak digestion, gas, bloating IBS asthma, cough
58
BASIL name the key nutrients and uses
3-4 tsp daily weak digestion, gas bloating IBS cough cold anxiety low mood fatigue
59
BLACK PEPPER name the key nutrients and uses
1/2 - 1 tsp daily weak digestion poor circulation rhinitis cough virus HOT
60
CARDAMOM name the key nutrients and uses
1/2 - 1 tsp daily weak digestion indigestion nausea bloating IBS Low mod cough gum disease
61
CHILLI name the key nutrients and uses
1/2-1 tsp daily poor circulation, fatigue, ischaemic heart disease
62
CINNAMON name the key nutrients and uses
1-2 tsp daily Weak digestion, poor circulation, insulin resistance nausea H Pylori Candida HOT DRY SWEET
63
CLOVES name the key nutrients and uses
1/4-1/2 tsp daily Indigestion gas bloating worms/parasites natural anaesthetic anti inflammatory
64
CORIANDER name the key nutrients and uses
4-6 tsp daily Gas bloating IBS chelation of heavy metals anti parasitic COOL MOIST
65
CURCUMIN and FENNEL name the uses
1-2 TSP DAILY indigestion, gas, bloating, GIT spas IBS WARM
66
FENUGREEK name the uses
1-2 TSP Gastritis constipation insulin resistance low milk production WARM MOIST
67
GARLIC name the uses
1-2 cloves daily high cholesterol hypertension athersclerosis fungal and bacterial infections
68
Ginger name the uses
1tsp dry 3 tsp fresh weak digestion nausea poor circulation
69
HORSERADISH name the uses
1-2 tsp daily poor circulation worms, sinus
70
MUSTARD SEED name the uses
poor circulation, weak digestion, sinus, congestion cough
71
OREGANO
Indigestion, gas, bloating, IBS, parasites,
72
PARSLEY
gas, bloating IBS fluid retention artiritis, amenorrhoea NEUTRAL WARM
73
PEPPERMINT name the uses
nausea vomiting colic indigestion IBS flatulence asthma NEUTRAL WARM
74
ROSEMARY name the uses
weak digestion, liver suport, poor memory, concentration, circulation, depression
75
SAGE name the uses
tonsillitis, bloating, gastritis, colds, alzheimers menopausal sweats hot flushes WARM DRY
76
THYME name the uses
sore throat, cough, asthma, weak digestion, gas, bloating, parasites WARMING PUNGENT
77
TURMERIC
liver support, high cholesterol, inflammation, low immunity, cancer prevention, alzheimers BITTER WARM
78
What are the possible side effects of improper food combining
bloating, flatulence, heartburn, acid refulx, diarrhoea.
79
Why did Dr Hay develop the Food Combining diet
proteins and starches require different conditions for digestion - if consumed together digestion time is slower and nutrient absorption impaired
80
What are the three food categories that make up the Hay Diet and what environment do they require
Proteins - require acidic environment and take longer to digest Starches - require alkaline Neutral food
81
What are the two key principles of the Hay Diet
1 Proteins must be eaten separately to starches - concentrated proteins (meat, fish, cheese, eggs) and starches (break, potatoes, rice, pasta, grains) Separate by 3-4 hours 2 Neutral foods can be eaten with either with protein or starches (vegetables, fats, oils)
82
83
CRUCIFEROUS VEG cauliflower, kale, broccoli, cabbage, brussels, rocket. What are the main nutrients and benefits
Rich in Bs C E K Ca Fe K fibre flavonoids I3C and sulphur compounds called GLUCOSINOLATES
84
What are the key functions of glucosinolates and where can they be found
cruciferous veg e g broccoli, cauliflower, kale, bok choy, winter greens (NOT SPINACH) anti inflammatory (due to antioxiants support liver detox and hormone deactivation, eg oestrogen metabolism cancer prevention anti viral/bacterial
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Nutrition 1 (5 decks)

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