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CNM Naturopathic Nutrition 1 > Foundations of Nutrition > Flashcards

Foundations of Nutrition Flashcards

(104 cards)

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1
Q

What are whole foods?

A

Foods that have not been processed or refined and are free from additives or other artificial substances.

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2
Q

What is food composed of?

A

A variety of vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water.

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3
Q

What is junk food?

A

Chemically-altered food substances that provide no nutrients and are not able to maintain health and growth.

They are highly processed and generally contain GM ingredients, artificial colouring, sweeteners, pesticides, and other chemical additives.

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4
Q

List 3 ways junk food is detrimental to health and wellbeing.

A
  • Hinders 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
  • Absorbs energy from the body & accelerates aging
  • Addictive leading to overeating, malnutrition, disease and early death!
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5
Q

List 5 pathologies that can be linked to junk food

A
  • Asthma & eczema
  • Type 2 diabetes
  • PCOS
  • Infertility
  • Osteoarthritis
  • Atherosclerosis
  • Stroke
  • Migraines
  • Parkinson’s
  • Alzheimer’s
  • Cancer
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6
Q

How does grass-fed/wild meat compare to grain-fed meat with regards to omega 3 & 6

A

Grain-fed meat has high omega-6 (inflammatory) to omega-3. Ratio of 20:1

Grass-fed/wild has a ratio of omega-6 to 3 of 2:1 so 10x less inflammatory.

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7
Q

List 5 benefits of eating red meat

(Pork, beef, lamb)

A
  • Complete protein (all 9 essential amino acids)
  • Polyunsaturated fats
  • Iron
  • Zin
  • B Vitamins
  • Phosphorus
  • Selenium
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8
Q

List 5 negatives of eating red meat

(Pork, beef, lamb)

A
  • High cholesterol and saturated fats
  • No fibre
  • Greater burden on the digestive system to digest
  • Pro-inflammatory
  • Acid forming due to high sulphur content turning into sulfuric acid.
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9
Q

Considering the positive and negatives of eating meat, how frequently would you recommend someone eats red meat?

A

Eating once a week allows someone to receive the benefits without the over burden of negatives.

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10
Q

List 5 benefits of eating poultry

(Chicken, turkey, goose, duck, pheasant etc)

A
  • Complete protein
  • Vitamins B1, 2, 3, 5, 6, 12
  • Zinc
  • Iron
  • Magnesium
  • Less saturated fats than red meat
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11
Q

List 3 negatives of eating poultry

A
  • Food poisoning risk - always cook thoroughly
  • Often intensely farmed with poor welfare standards
  • Less iron and B12 than red meat
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12
Q

In terms of nutrients, list 5 benefits of eating eggs.

A
  • Complete protein
  • Selenium
  • Vitamin A
  • Vitamin D
  • Vitamins B6 & B12
  • Zinc
  • Iron
  • Copper
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13
Q

List 3 areas in the body that benefit from the consumption of eggs

A
  • Brain Health
  • Immune System (vit A, B12 & selenium)
  • Healthy Pregnancy (folate and choline
  • Eye health (Vit A and antioxidants
  • Cardiovascular health (raise HDL cholesterol
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14
Q

List 3 negatives to eating eggs

A
  • High in arachidonic acid
  • Pro-inflammatory
  • Constipation if eating lots of them
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15
Q

List 5 benefits of eating fish

A
  • Complete protein
  • Omega-3
  • Vitamin D
  • Vitamin B12
  • Calcium
  • Phosphorus
  • Iron
  • Zinc
  • Iodine
  • Magnesium
  • Potassium
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16
Q

What are the SMASH fish and their particular benefits?

A

Sardines, Marckeral, Anchovies, Salmon, Herring

High in omega-3 and vitamin D
Lower in mercury due to smaller size

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17
Q

What fish is highest in omega-3?

A

Sardines

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18
Q

List 2 negatives of eating fish

A
  • Mercury is present in long-living, predatory fish
  • Overfishing
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19
Q

How do farmed fish differ from wild-caught fish? (5)

A
  • Contain dyes and toxic chemicals
  • Lower in Omega-3
  • Vaccinated and desexed
  • Have more diseases and deformities
  • Cruel and harmful to the environment and ecosystem
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20
Q

List 5 benefits of eating crustaceans & Shellfish?

A
  • Complete protein
  • Omega-3
  • Vitamin B12
  • Zinc
  • Iron
  • Magnesium
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21
Q

List 3 negatives of eating crustaceans and shellfish

A
  • Crustaceans are high in cholesterol
  • Food poisoning is common
  • Prawns are intensely farmed in Asia
  • Waste feeders that accumulate toxins
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22
Q

Order the meat options, eggs, and dairy in relation to their heating and cooling energetics.

A

Red Meat - Warm/hot
Poultry - Warm
Crustaceans - Warm
Eggs - Neutral
Fish - Cool
Shellfish - Cool
Dairy Products - Cool

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23
Q

List 5 (broader) benefits of eating plant-based foods

A
  • Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients, and antioxidants
  • Supports a healthy gut microbiome and therefore the intestinal barrier
  • Positive impact on cognitive functions and neurological health
  • Reduced risks of heart disease, cancer, and obesity
  • Ethical and environmentally friendly (if organic)
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24
Q

What is beta-carotene?

A

An orange pigment abundant in plants and fruit that is an antioxidant and a precursor of vitamin A formation in the body.

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25
What are flavonoids?
A diverse group of phytonutrients (plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours.
26
What is lutein?
A type of carotenoid antioxidant that is particularly supportive for eye and skin health. It is abundant in green leafy vegetables.
27
What is quercetin?
A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties.
28
What is Indole-3-carbinol (I3C)?
Found in cruciferous vegetables and helps support healthy oestrogen metabolism.
29
What are glucosinolates?
Sulphur-containing compounds found in cruciferous vegetables
30
What are lycopenes?
Pigments which give some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties.
31
What are anthocyanins?
A type of flavanoid with antioxidant properties which give red, purple and blue plants their rich colouring.
32
What is mucilage?
A thick polysaccharide substance extracted from a plant.
33
Describe some of the properties of root vegetables
- High levels of antioxidants, vitamin A, B, C, & iron. - Skin often contains the most nutrients. - Source of energy (carbohydrates)
34
Describe some of the energetics of root vegetables.
- Gently warming due to energy they supply - Nourishing and easy to digest - Orange root veg particularly strengthening for digestion - Ear in late summer and autumn.
35
Describe some of the key nutritional features of POTATOES and how that supports our bodies
- Range of B vitamins, vitamin C, and magnesium. - High in fibre - Support digestive health - Vasodilators so support cardiovascular health
36
Describe some of the key nutritional features of SWEET POTATOES and how that supports our bodies
- Beta-carotene and vitamin A - High in fibre - Magnesium - Range of B vitamins Blood sugar regulation - fibre and satiating Vision - Vit A Skin - Vit A Immunity - Vit A Energy levels - B vits and magnesium
37
Describe some of the key nutritional features of CARROTS and how they support our body
- Vitamin A and beta-carotene - Range of B vits - Magnesium - Lutein Vision - vit A & lutein. Reproductive health - vit A, C, folate & potassium Skin and mucus barrier - vit A
38
Describe some of the key nutritional features of PARSNIPS and how they support our body
- Beta-carotene & Vitamin A - Manganese Joint health - manganese (creaky knees) Vision - vitamin A Heart - magnesium, potassium
39
Describe some of the key nutritional features of BEETROOT and how they support our body
- Nitrates - Folate - Iron - Antioxidants - Lutein - Range of B vitamins Vasodilating - nitrates (into nitric oxide) Cognitive health - vasodilations Blood pressure - vasodilation
40
Describe some of the key nutritional features of CELERIAC and how they support our body
- Potassium - Magnesium - Manganese - Vitamin K Bone health - Vit K (increases calcium deposition) Joint health - manganese
41
Name 5 cruciferous vegetables.
Kale Cauliflower Broccoli Cabbage Brussels sprouts Rocket Boy choy Radish Turnips Mustard Greens
42
Describe some of the properties and benefits of cruciferous vegetables.
- Rich in vitamins - Calcium - Iron - Potassium - Flavonoids - I3C - Glucosinolates Anti-inflammatory Support liver detoxification and hormone deactivation Cancer prevention Anti-viral / bacterial Season - autumn and winter
43
Describe some of the key nutritional features of CAULIFLOWER and how they support our body
- High in B vitamins and vitamin C Cancer prevention through inducing apoptosis and inhibiting angiogenesis. Deactivate oestrogen during liver detoxification
44
Describe some of the key nutritional features of BROCCOLI and how they support our body
NB Broccoli sprouts have a higher nutrient count, particularly I3C. - Lots of B vitamins - Vitamin C - Zinc - Selenium Liver function (particularly broccoli sprouts - I3C) Cancer prevention Immunity - zinc, selenium, vitamin C
45
Describe some of the key nutritional features of CABBAGE and how they support our body
- B vitamins - Vitamin C - Glucosinolates - Alpha- and beta-carotine - Lutein - L-glutamine Vision - beta-carotine, lutein, Vitamin A Immune boosting - vitamin C Arthritis - vitamin C (precursor for making collagen) Gut integrity - L-glutamine Cabbage juice often recommended - sipping up to a little per day.
46
Describe some of the properties and benefits of dark leafy greens.
- High percentage of minerals per calorie - High in chlorophyll which is magnesium abundant - Alkalising - Blood building - High in carotenoids (antioxidants)
47
Describe the energetics of dark leafy greens
Cool Hydrating Clear heat downwards and out the body Builds yin and blood Bitter greens stimulate digestion
48
Describe some of the key nutritional features of KALE and how they support our body
- B vitamins and Folate (B9) - Vitamin C - Iron - Quercetin Allergies - quercetin Blood building - iron Anti-inflammatory - antioxidants
49
Describe some of the key nutritional features of SPINACH and how they support our body
- Vitamin A - Lutein - Iron - B vitamins and Folate (B9) - Magnesium Blood builder - iron Vision - vitamin A and lutein Muscles - magnesium Stress/sleep - magnesium
50
Describe some of the properties and benefits of salad leaves
- Folate (B9) - Chlorophyll - alkalising, blood building, anti-cancer Seasons - Spring and summer Bitter taste stimulates digestive secretion
51
Describe some of the key nutritional features of LETTUCE and how they support our body
Eye and skin health - Vitamin A & Lutein Bone health - Vitamin K NB lots of nutrients lost when buying pre-cut lettuce. Want it in its whole form so only cutting when about to eat it.
52
Describe some of the key nutritional features of WATERCRESS and how they support our body
- Alpha- and beta-carotine - Lutein - Calcium - Vitamin C Digestive health - bitter taste Cancer prevention - antioxidants Bone health - calcium
53
Describe some of the key nutritional features of CHICORY and how they support our body
- Inulin (prebiotic) - Folate - B vitamins - Magnesium Digestive health - bitter taste stimulates digestion Microbiome - inulin
54
Give 5 examples of vegetable fruits
Tomato Cucmber Squash Bell pepper Pumpkin Aubergine Courgette Marrow
55
Describe some of the properties and benefits of vegetable fruits.
- High nutrient content - Antioxidants in the yellow, red and purple pigments Seasons - summer
56
Describe some of the key nutritional features of TOMATOES and how they support our body
- High in phytonutrients - lutein and lycopene Prostate health - lycopene decreases cell damage Vision - lutein, beta carotene Cancer prevention - antioxidants NB - Lycopene is more bioavailable to us when the tomatoes is cooked
57
Describe some of the key nutritional features of PEPPERS and how they support our body
- Vitamin C (higher than oranges) - Beta-carotene - Lutein - Quercetin Immunity - vitamin C Anti-histamine - quercetin
58
Describe some of the key nutritional features of OKRA and how they support our body
- Mucilage - Calcium Bone health Digestion (fibre) and gut lining (mucilage)
59
Describe some of the key nutritional features of AUBERGINE and how they support our body
- B vitamins - Vitamin C - Anthocyanins (antioxidant) - Magnesium - Potassium Cancer prevention - antioxidants Anti-hypertensive - magnesium & potassium
60
Describe some of the key nutritional features of SQUASH and how they support our body
- Alpha- & beta-caroten - Lutein - B vitamins - Vitamin C Vison Skin health
61
Give 3 examples of legume vegetables
Green Beans Runner beans Peas Mangetout
62
Describe some of the properties and benefits of legume vegetables.
High in protein As well as fibre, vitamins, minerals, and chlorophyll Season - summer produce
63
Describe some of the key nutritional features of PEAS and how they support our body
- Protein (8g per cup) - Vitamin C - Iron Muscles - a good source of protein Immunity - vitamin C
64
Describe some of the key nutritional features of MANGETOUT and how they support our body
- Vitamin C - Lutein - B Vits Immunity - vitamin C Digestion - fibre
65
Describe some of the key nutritional features of GREEN BEANS and how they support our body
- Vitamin C - Lutein - B Vits Immunity - vitamin C Digestion - fibre
66
Give 3 examples of allium vegetables
Onion Shallot Leek Spring Onion Garlic
67
Describe some of the properties and benefits of allium vegetables.
- Abundant in vitamins and minerals - Sulphur compounds - anti-microbial, anti-viral, anti-cancer, promote liver detox - Prebiotics support the microbiome - High in antioxidant and anti-inflammatory flavanoids Season - spring and summer
68
Describe some of the key nutritional features of ONIONS and how they support our body
- B vitamins - Vitamin C - High in zinc - Quercetin (higher in red onions) Anti-cancer - antioxidants Respiratory health - vitamins
69
Describe some of the key nutritional features of LEEKS and how they support our body
- B vitamins - Beta-carotene - Lutein - Inulin Vision Anti-cancer - antioxidants and inulin Microflora health - inulin
70
Describe some of the key nutritional features of CELERY and how they support our body
- Vitamin B6 - Folate - Vitamins C & K - Potassium - Magnesium - Iron Help manage cholesterol. Reduce joint inflammation Skin health Supports digestion
71
List vegetable types in terms of their hot and cold energetics.
Alliums - warm (garlic hot) Root veg - warm, sweet, nourishing Veg fruit - most cool, orange ones warm Cruciferous - cool to warm Dark green leafy - cool, hydrating, detox Salad greens - cool, hydrating, detox Legumes - cool, hydrating, detox, nourish
72
Describe some of the properties and benefits of fruit.
An important source of energy, vitamins, and minerals. Rich in antioxidants. Flavanoids support cardiovascular health. Cool energetics. Season - summer
73
Describe some of the key nutritional features of APPLES and how they support our body
Vitamins A, C, E, K Vitamins B1-6 Magensium and calcium Digestion and elimination support - soluble fibre, binds to fatty substances including cholesterol and toxins. Cardiovascular health - antioxidants, magnesium, potassium.
74
Describe some of the key nutritional features of BLUEBERRIES and how they support our body
"Wonder food" High in antixodiants and vitamins Betacarotene Lutein Anthocyanins Anti-cancer and anti-aging (antioxidants) Blood sugar regulation Cardivosacular
75
Describe some of the key nutritional features of CITRUS and how they support our body
Eye health - vit A, alpha-/beta-carotene Skin health - antioxidants, vit A Immune - antioxidants Liver detox Cardio - antioxs, magnesium, potassium
76
Describe some of the key nutritional features of STRAWBERRIES and how they support our body
High in antioxidants! So supports immune system, anti-cancer, anti-aging, and cardiovascular health.
77
Describe some of the properties and benefits of Legumes.
Lentils, beans, pulses, peanuts. Rich in protein, complex carbs, B vits, and minerals. 70 / 20 / 10 ratio carb - protein - fat High fibre so slow glucose absorption / release Antioxidant flavanoids in colours skin pigment Digestive - high fibre Immune - zinc, selenium Blood building - iron Cardio - fibre, magnesium, B Vits Nervous - B vits, magnesium
78
List 3 legumes that are low in lectins and therefore fine to eat raw or sprout.
Adzuki beans Dried peas Mung beans Urad beans Chickpeas
79
What are lectins?
Chemicals in some legumes that can cause severe gastro-intestinal problems, gas and bloating. Cooking legumes for long enough inactivates the toxins.
80
Describe some of the properties and benefits of Nuts.
Protein, healthy fats, vits, & minerals. Support cardio - improve cholesterol profile, anti-coagulant, vasodilator. Blood sugar reg - high in fibre Nervous sys - healthy fats, B vits, magnesium.
81
Describe some of the key nutritional features of ALMONDS and how they support our body
More calcium than any other nuts. So particularly good for bone health. Skin health - vit E, zinc Digestion - fibre
82
Describe some of the key nutritional features of MACADAMIA NUTS and how they support our body
Complete protein - all essential amino acids. Skin health - vit E, zinc Digestion - fibre
83
Describe some of the key nutritional features of BRAZIL NUTS and how they support our body
Selenium - aids conversion of T4 to T3 supporting the thyroid. Eat just 1-3 per day.
84
Describe some of the key nutritional features of WALNUTS and how they support our body
Omega-3 highest in all nuts Phospholipids - brain health and memory
85
Describe some of the properties and benefits of seeds.
Rich in protein, healthy fats, fibre. Higher omega 6:3 ratio but healthy O-6 High fibre - supports blood sugar regulation. When soaks, chia and flaxseeds are excellent source of soluble fibre.
86
Describe some of the key nutritional features of PUMPKIN and how they support our body
Anti-parasitic - amino acids Nervous sys - B vits Cardio - antioxidants Immune - antioxidants
87
Describe some of the key nutritional features of CHIA SEEDS and how they support our body
Cardio - Omega-3 Anti-cancer - antioxidants Anti-aging - antioxdiants Digestion - mucilage
88
Describe some of the key nutritional features of FLAXSEEDS and how they support our body
Lignans - regulate oestrogen levels Mucilage - soothes mucus membrane Skin - fatty acids, mins, and vits Ensure seeds are freshly ground as they oxidise quickly.
89
Describe some of the key nutritional features of QUINOA and how they support our body
Complete protein. Anti-cancer - antiangiogenic properties. Digestion - fibre Anti-hypertension - magnesium & pot. Reduce PMS - high B vits, magnesium
90
Describe some of the properties and benefits of culinary herbs.
Contain volatile oils which are: Anti-microbial Promote digestive secretions Can regulate peristalsis and relax muscles aiding digestive cramps, gas and bloating.
91
What safety considerations need to be taken when dealing with therapeutic doses of culinary herbs
Key concerns are pregnancy, breastfeeding, and herb-drug interactions. Relax oesophageal sphincter and stimula gastric juice secretion - large amounts contraindicate acid refluc, gastritis, and stomach ulcers.
92
For optimal benefit, how frequently should herbs be taken?
3 times daily
93
List 3 herbs that can support weak digestion, gas, bloating and IBS
Aniseed Basil Cardamon Fennel Cumin Parsley
94
List 3 herbs that can aid circulation
Black pepper Chilli Cinnamon Horseradiash Mustard seeds
95
List 3 herbs that have anti-viral properties
Black pepper Garlic Thyme
96
What herb is also an anaesthetic? And when specifically can it be used?
Cloves Numbs and reduces pain to ease toothache
97
List 3 herbs that have anti-fungal properties
Coriander
98
What herbs can help with low breast milk production?
Fennel Fenufeek (1-2 teaspoons daily)
99
Which herb can be used for fluid retention?
Parsley
100
What herb might you use for menopausal sweats and hot flushes?
Sage
101
List 4 qualities/uses of turmeric
Liver support and detoxification Lowers cholesterol Anti-inflammatory Boost the immune system Cancer prevention Used for Alzheimers
102
What's the broad theory around food combinations?
We shouldn't have too many carbs, proteins and fats in one serving as it causes digestive problems - too much to break down. Proteins and starches require different conditions for digestion.
103
Thinking of food combinations - when should fruit be consumed?
Separately to everything as the breakdown of fruit is slowed down by the presence of other food causing fermentation in the gut.
104
Briefly outline the food combining rules.
Proteins can be eaten with neutral foods. Starch can be eaten with neutral foods. Fruit eaten separately. Neutral foods are non-starchy vegetables, salad, nuts and seeds.

CNM Naturopathic Nutrition 1 (8 decks)

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