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History & philosophy of naturopathic nutrition > Foundations of nutrition > Flashcards

Foundations of nutrition Flashcards

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1
Q

Focus of naturopathic nutrition?

A

WIDC

Whole, organic food
Individualised - constitution, lifestyle etc
Detoxification/cleansing
Cause

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2
Q

How junk food is detrimental to health?

A

RANE

Reduces life expectancy and performance
Addictive habits
(lack of) Nourishment for cells and tissues
Electrical flow between cells is impaired

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3
Q

Why eat grass-fed meat and not grain-fed meat?

A

Grain-fed - high omega-6 to omega-3 ratio (20:1)
High in inflammatory fatty acid - arachidonic acid

Grass-fed/wild meat omega-6 to omega-3 (2:1)
Higher conjugated linoleic acid (CLA) which regulates health health and blood sugar.

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4
Q

Why organic meat?

A

Higher levels of vitamins and minerals (incl beta carotene and vit E) and amino acid profile.

Non-organic - possible chemicals, abx and xenoestrogens.

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5
Q

Benefits and negatives of red meat?

A

Benefits:
Complete protein (ie all 9 essential amino acids)
Good source of vitamins and minerals incl iron and zinc.

Negatives:
High cholesterol and saturated fats.
Dense protein - burden on digestive system & kidneys
Acid-forming

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6
Q

Benefits and negatives of poultry?

A

Benefits:
Complete protein
High in B vits (although lower in B12 than red)
Iron and zinc
Magnesium

Negatives:
Food poisoning risk
Often intensively farmed, poor welfare standards

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7
Q

Benefits of oily fish?

A

High in omega-3, vitamin D, iodine, calcium and a complete protein (sardines are highest in omega-3).

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8
Q

Negatives of fish?

A

Long-living predatory fish may contain mercury, PCBs and dioxins.
Over-fishing

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9
Q

Why should you avoid farmed fish?

A

Contaminated water - faecal waste, dyes and toxic chemicals (abx)
Lower omega-3 content
More disease

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10
Q

Negatives of crustaceans?

A

High in cholesterol
Food poisoning is common
Waste feeders

(only eat if a clean water source)

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11
Q

Energetics of animal foods?

A

Red meat - hot/warm
Poultry - neutral (white meat) warm (dark meat)
Crustaceans - warm
Eggs - neutral
Fish - cool
Shellfish - cool
Dairy - cool and damp forming

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12
Q

Why do organic plants have a higher amount of phytonutrients?

A

These are chemicals the plants produce themselves as a result of their environment, to protect themselves eg from uv light.

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13
Q

How might a vegan achieve getting all 9 essential amino acids?

A

By having a variety of beans and legumes, nuts, seeds and grains eg combining beans with grains.

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14
Q

The benefits of plant-based foods?

A

HIVE

Healthy gut microbiome
Intestinal barrier - microbes feed off plant fibre (SCFAs)
Varied source of vits, minerals, proteins, carbs, fats, phytonutrients, antioxidants
Ethical source of food

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15
Q

Definition of a beta-carotene?

A

Orange pigment that functions as an antioxidant, and a precursor to vitamin A.

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16
Q

Definition of a flavonoid?

A

Diverse group of phytonutrients (plant chemicals) found in most fruit and veg. Also responsible for the vivid colours.

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17
Q

Definition of lutein?

A

A type of carotenoid antioxidant that is particularly supportive for eye and skin health. Abundant in green leafy veg.

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18
Q

Definition of quercetin?

A

A flavonoid found mostly in red-coloured fruit and veg. It has anti-inflammatory and anti-histamine properties.

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19
Q

What is Indole-3-carbinol (I3C)?

A

Found in cruciferous veg. It helps support healthy oestrogen metabolism.

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20
Q

What are glucosinolates?

A

Sulphur containing compounds found in cruciferous veg.

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21
Q

What is lycopene?

A

Antioxidant abundant in tomatoes. Gives some fruit and veg their red colour. It has anti-cancer properties.

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22
Q

What are anthocyanins?

A

Type of flavonoid which gives red, purple and blue plants their colour. It is an antioxidant.

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23
Q

What is mucilage?

A

A thick polysaccharide substance extracted from a plant.

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24
Q

Why are root veg so advantageous?

A

Plant ‘store rooms’ - high levels of antioxidants, vits A, B and C. And iron. nb. skin often has most nutrients.

Source of energy - similar carb levels to grains.

Gently warming - nourishing, sweet and easy to digest.
Good for people who are energetically cold, tired, depleted.

Orange root veg - esp good for spleen Qi energy.

Blood tonic - good for those low in iron.

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25
What benefits can be derived from cruciferous veg?
Support liver detoxification and hormone deactivation - oestrogen metabolism using I3C Contain sulphur compounds called glucosinolates which have anti-inflammatory and anti-cancer effects. Ability to stimulate enzymes that deactivate carcinogens. Anti-viral/bacterial - thin respiratory mucus. nb. often growing in cold/flu season.
26
Why are brassicas best eaten raw or lightly steamed?
Around 90% of glucosinolates are lost when boiling. Losses are insignificant with steaming.
27
How are glucosinolates activated?
By the action of enzymes which are released when the plant is damaged ie cut, chopped or chewed.
28
What are goitrogens?
Glucosinolates and other brassica chemicals can interfere with the production of thyroid hormone by disrupting use of iodine.
29
Why are leafy greens ideal for eating in the summer?
Cool, hydrating - balance out eat, detoxifying and reduce inflammation.
30
What are the health benefits of lycopene?
Anti-inflammatory - modulates the expression of LOX and COX Anti-cancer, esp prostate cancer - suppresses proliferation of androgen-dependent cancerous cells.
31
Why is lycopene made more available by warming/cooking?
Lycopene is bound to cell walls - when the surface of the cell is broken by cooking, it releases the lycopene increasing bioavailabilty.
32
What vegetable has more vitamin C than an orange?
A red pepper - 3 times more C. It also has high levels of carotenoids and quercetin, making it anti-inflammatory and anti-histamine.
33
What is nasunin? it's protective function? and which vegetable contains it?
Nasunin is an antioxidant that protects against DNA damage. It is found in the aubergine.
34
What is the role of vitamin A in vision?
Vitamin A is required for the formation of photopigments in the retina. Note: no risk of toxicity in the precursor form of beta-carotene - body will self-regulate amount.
35
Benefits of apples?
Pectin = soluble fibre - it binds to fatty substances in the digestive tract including cholesterol and toxins and helps to eliminate them. Quercetin and epicatechin - good for allergies and general immune health.
36
Where do you find 'calcium D-glucarate'? and what function does it support?
Citrus fruit. It supports phase 2 detoxification by inhibiting an enzyme which can interfere with the body's ability to eliminate. Hence it supports the body in eliminating toxins.
37
Which legumes are lowest in lectins?
Chickpeas, adzuki beans, mung beans, black lentils, dried peas. So fine to use raw or sprouted.
38
What is a nut?
A tree fruit with a hard shell instead of a skin.
39
Why soak nuts first?
To reduce enzyme inhibitors and to make them easier to digest.
40
Which nut has more calcium than any other nut?
The almond.
41
What is special about the macadamia nut?
It contains all 9 essential amino acids.
42
What is special about the brazil but?
Source of selenium. One nut has more than the RNI. Selenium is required for the production of glutathione peroxidase. Selenium is also needed for the conversion of T4 to T3.
43
What is special about the walnut?
Highest level of omega-3s of all the nuts. Also good for brain health, including memory - contains phospholipids - important lipids for brain health.j
44
What is special about pumpkin seeds?
High in zinc (immune system) High in B vitamins (nervous system) Anti-parasitic due to an amino acid in the seeds called cucurbitacin. Eat 25g of pumpkin seeds a day as part of an anti-parasite cleanse.
45
What are the benefits of flaxseeds?
Mucilage content means when soaked it can soothe irritated mucous membranes. Mucilage is derived from polysaccharides which swell in water creating a gel-like substance.
45
What are lignans?
Phytoestrogens are plant-derived compounds that mimic the effect of oestrogen.
46
What is seed cycling?
First half of cycle - 1 tbsp flaxseeds, 1 tbsp pumpkin Second half of cycle - 1 tbsp sesame, I tbsp sunflower
47
What are the benefits of Quinoa?
It is a complete protein. Anti-cancer: many of the substances in quinoa have antiangiogenic properties and also suppress the proliferation of cancer cells. PMS: reduce symptoms due to high B vits and magnesium. Good in the second half of the cycle.
48
Examples of carminative herbs?
Fennel, aniseed, basil, cardamom, cumin.
49
What spice can be used as a tool to help eradicate h-pylori?
Cinnamon.
50
What spice is good for balancing blood sugar?
Cinnamon.
51
What are the benefits of cloves?
Anti-parasitic: worms, parasites. Clove oil contains eugenol, which is a natural anaesthetic (toothache). Chelation of heavy metals.
52
Name a benefit of fenugreek?
Stimulates milk production Low milk production = galactagogue
53
What are the benefits of ginger?
Pro-kinetic: weak digestion. Poor circulation (warming) Anti-inflammatory (arthritis and other inflammatory conditions).
54
What are the benefits of horseradish?
Circulatory. Weak digestion. Catarrh. Intestinal worms.
55
What are the benefits of oregano?
Carminative. Parasites Bacterial and fungal GIT infections.
56
A benefit of peppermint?
Carminative. Relaxes tight muscles. Need to be careful in pregnancy and those with acid reflux.
57
A benefit of rosemary?
Circulation. Poor memory/concentration. Depression.
58
A benefit of sage?
Menopause symptoms eg hot flushes. Tonsillitis.
59
Benefits of thyme?
Sore throat and cough. Fungal and bacterial GIT infections. Viruses. Parasites.
60
Benefits of turmeric?
Anti-inflammatory Cancer prevention. Liver support.

History & philosophy of naturopathic nutrition (9 decks)

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