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Nutrition 1 > Foundations of nutrition > Flashcards

Foundations of nutrition Flashcards

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
Q

Aubergine name the key nutrients and uses

A

B1 2 3 5 6 folate, C E K Cu, Fe, Mg, Mn K Zn anthocyanins

Cancer prevention (antiox)

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26
Q

SQUASH name the key nutrients and uses

A

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)

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27
Q

LEGUME VEG (green beans, runner beans, peas, mangetout)
name the key nutrients and uses

A

High PROTEIN, fibre, vits, minerals, chlorophyll

COOLING

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28
Q

PEAS MANGETOUT GREEN BEANS name the key nutrients and uses

A

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)

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29
Q

ALLIUM VEG onion, shallot, leek spring onion, garlic
name the key nutrients and uses

A

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)

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30
Q

ONION name the key nutrients and uses

A

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

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31
Q

LEEK name the key nutrients and uses

A

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

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32
Q

CELERY CELERY CELERY name the key nutrients and uses

A

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.

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33
Q

FRUIT name the key nutrients and uses

A

ENERGY, vits, minerals, antiox rich, mainly in skin, flavonoids

suppprt CV health by causing vasodilation, lowering LDLs and protecting against endothelial damage

energetically cool

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34
Q

APPLES name the key nutrients and uses

A

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

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35
Q

Blueberries name the key nutrients and uses

A

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
Q

CITRUS name the key nutrients and uses

A

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
Q

Strawberries name the key nutrients and uses

A

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

immune
anti cancer
ati ageing
CV - antiox

38
Q

BANANAS

A

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
Q

GRAPES name the key nutrients and uses

A

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
Q

LEGUMES beans, broad beans, soya, peanuts what are the benefits and what is the carb, protein, fat split?

A

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
Q

What is a pulse, and what is it if it has split

A

dry edible seed.
Split pulse is a dahl

42
Q

what are teh energetis of legumes

A

warm, dry nourishing
affinity for kidney/adrenal function

43
Q

RED LENTILS, mung beans, broad beans name the key nutrients and uses

A

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
Q

NUTS name the key nutrients and uses

A

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
Q

Why should you soak nuts

A

to reduce enzyme inhibitors and make them easier to digest

46
Q

Almonds and Macademia name the key nutrients and uses
what is key difference to each nut

A

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
Q

BRAZIL nuts name the key nutrients and uses

A

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
Q

WALNUTS name the key nutrients and uses

A

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
Q

SEEDS name the key nutrients and uses

A

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
Q

PUMPKIN name the key nutrients and uses

A

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
Q

CHIA name the key nutrients and uses

A

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
Q

FLAXSEED name the key nutrients and uses

A

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
Q

QUINOA name the key nutrients and uses

A

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
Q

HERBS - what are volatile oils which demonstrate the benefits of herbs

A

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
Q

What energetic value do herbs have

A

promote digestive fire - AGNI in ayurveda

Warming

56
Q

What are the safety issues with herbs

A

pregnancy
breast feeding
herb-drug interactions
acid reflux, gastritis, stomach ulcers (because many relax the oesophageal sphincter and stimulate gastric juice secretion)

57
Q

ANISEED name the key nutrients and uses

A

1-2 tsp daily

weak digestion, gas, bloating IBS asthma, cough

58
Q

BASIL name the key nutrients and uses

A

3-4 tsp daily

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

59
Q

BLACK PEPPER name the key nutrients and uses

A

1/2 - 1 tsp daily

weak digestion
poor circulation
rhinitis
cough
virus

HOT

60
Q

CARDAMOM name the key nutrients and uses

A

1/2 - 1 tsp daily

weak digestion
indigestion
nausea
bloating
IBS
Low mod
cough
gum disease

61
Q

CHILLI name the key nutrients and uses

A

1/2-1 tsp daily

poor circulation, fatigue, ischaemic heart disease

62
Q

CINNAMON name the key nutrients and uses

A

1-2 tsp daily

Weak digestion, poor circulation, insulin resistance
nausea
H Pylori
Candida

HOT DRY SWEET

63
Q

CLOVES name the key nutrients and uses

A

1/4-1/2 tsp daily

Indigestion
gas
bloating
worms/parasites
natural anaesthetic
anti inflammatory

64
Q

CORIANDER name the key nutrients and uses

A

4-6 tsp daily

Gas bloating IBS
chelation of heavy metals
anti parasitic
COOL MOIST

65
Q

CURCUMIN and FENNEL name the uses

A

1-2 TSP DAILY

indigestion, gas, bloating, GIT spas IBS

WARM

66
Q

FENUGREEK name the uses

A

1-2 TSP

Gastritis
constipation
insulin resistance
low milk production

WARM MOIST

67
Q

GARLIC name the uses

A

1-2 cloves daily

high cholesterol
hypertension
athersclerosis
fungal and bacterial infections

68
Q

Ginger name the uses

A

1tsp dry 3 tsp fresh

weak digestion
nausea
poor circulation

69
Q

HORSERADISH name the uses

A

1-2 tsp daily

poor circulation
worms, sinus

70
Q

MUSTARD SEED name the uses

A

poor circulation, weak digestion, sinus, congestion cough

71
Q

OREGANO

A

Indigestion, gas, bloating, IBS, parasites,

72
Q

PARSLEY

A

gas, bloating IBS fluid retention
artiritis, amenorrhoea

NEUTRAL WARM

73
Q

PEPPERMINT name the uses

A

nausea
vomiting
colic
indigestion
IBS
flatulence
asthma

NEUTRAL WARM

74
Q

ROSEMARY name the uses

A

weak digestion, liver suport, poor memory, concentration, circulation, depression

75
Q

SAGE name the uses

A

tonsillitis, bloating, gastritis, colds, alzheimers
menopausal sweats
hot flushes

WARM DRY

76
Q

THYME name the uses

A

sore throat, cough, asthma, weak digestion, gas, bloating, parasites

WARMING PUNGENT

77
Q

TURMERIC

A

liver support, high cholesterol, inflammation, low immunity, cancer prevention, alzheimers

BITTER WARM

78
Q

What are the possible side effects of improper food combining

A

bloating, flatulence, heartburn, acid refulx, diarrhoea.

79
Q

Why did Dr Hay develop the Food Combining diet

A

proteins and starches require different conditions for digestion - if consumed together digestion time is slower and nutrient absorption impaired

80
Q

What are the three food categories that make up the Hay Diet and what environment do they require

A

Proteins - require acidic environment and take longer to digest

Starches - require alkaline

Neutral food

81
Q

What are the two key principles of the Hay Diet

A

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
Q
A
83
Q

CRUCIFEROUS VEG cauliflower, kale, broccoli, cabbage, brussels, rocket. What are the main nutrients and benefits

A

Rich in Bs C E K Ca Fe K fibre flavonoids I3C and sulphur compounds called GLUCOSINOLATES

84
Q

What are the key functions of glucosinolates and where can they be found

A

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

85
Q
A

Nutrition 1 (5 decks)

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