Foundations of Nutrition: Natural food sources-plants

Question 1

Natural food sources: Plants

Answer 1

• Vegetables
• Fruit
• Culinary herbs and spices
• Grains
• Seeds
• Sprouts
• Nuts
• Legumes

Question 2

Avoid

Answer 2

Avoid:
* Process and package foods
* Ready meals
* Junk foods
* Sweets
* Juices
* Fizzy drinks

Question 3

Plant-based foods

Answer 3

• Organic farming methods yield a higher amount of phytonutrients versus non-organic
• grains, 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

Question 4

Benefits

Answer 4

Benefits of plant-based foods:
* Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants
* Support 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
SCFAs = short chain fatty acids

Question 5

Key definitions:
Beta-carotene

Answer 5

An orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation the body

Question 6

Key definitions:
Flavonoids

Answer 6

A diverse group of phytonutrients (Plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours

Question 7

Key definitions:
Lutein

Answer 7

Lutein Is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables

Question 8

Key definitions:
Quercetin

Answer 8

A plant pigment (flavonoid) found mostly in red colour fruit and vegetables. It has anti-inflammatory and antihistamine properties

Question 9

Key definitions:
Indole-3-carbinol

Answer 9

Indole-3-carbinol Is found in cruciferous vegetables (e.g. broccoli, Cauliflower, etc.) and helps support healthy oestrogen metabolism

Question 10

Key definitions:
Glucosinolates

Answer 10

Sulphur-containing compounds found in cruciferous vegetables

Question 11

Key definitions:
Lycopene

Answer 11

A pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties

Question 12

Key definitions:
Anthocyanins

Answer 12

A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g. blueberry, cherry, red grapes)

Question 13

Key definitions:
Mucilage

Answer 13

A thick polysaccharides substance extracted from a plant