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Nutrition I > Foundations of nutrition questions > Flashcards

Foundations of nutrition questions Flashcards

1
Q

Define food

A

Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life

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2
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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3
Q

What is the purpose of foods?

A

To feed and nourish cells and maintain bodily functions cells

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4
Q

What is food composed of?

A

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

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5
Q

What does naturopathic nutrition focus on?

A

Use of whole and organic food as medicine
The importance of detoxification and cleansing
Looking at the Constitution of the patient
Finding the cause of disease and not just treating a symptom

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6
Q

Define junk food

A

Junk food is chemically altered food substances that provide no nutrients and are not able to maintain health and growth

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7
Q

What are some of the constituents of junk food?

A

Highly processed
Generally contains GM ingredients, artificial colourings, sweeteners, pesticides and other chemical additives
High in calories, sugar, salt, refined carbohydrates and trans fats
Low in fibre and nutrients
Designed to make one over eat due to the chemicals they contain which increase a desire to eat
Often much cheaper

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8
Q

How is junk food unhealthy?

A

It’s a cellular poison
Hinders the electrical flow between cells
Doesn’t nourish cells tissues
Robs the body of essential nutrients
Destroys cells and impairs body functions
Reduces life expectancy and performance (athletic, cognitive, sexual)
Absorb energy from the body
Accelerates ageing
Addictive - leads to over eating, malnutrition, disease, early death

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9
Q

What are some of the diseases that junk food is associated with?

A

Atopic conditions e.g. asthma eczema
Hormonal disturbances such as Type II diabetes, PCOS, PMS, infertility, menopause
Skeletal disorders - osteoarthritis, rheumatoid arthritis, osteoporosis
Cardiovascular disease - atherosclerosis (creating endothelial damage) - strokes, angina, etc.
Neurological issues - migraines, Parkinson’s, Alzheimer’s
Contribution to cancer pathogenesis (carcinogenicity)

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10
Q

What are natural food sources?

A

Animals - e.g. meat, poultry, game, fish, seafood and animal byproducts (eggs and dairy)

Plants - e.g. vegetables, fruit, culinary herbs and spices, grains, seeds (sprouts), nuts, legumes

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11
Q

What food should you avoid?

A

Processing package foods
Ready meals
Junk foods
Sweets
Juices and fizzy drinks

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12
Q

What is the difference between grain fed meat and grass fed meat?

A

Grain fed meat has a high omega 6 (inflammatory) to Omega3 (anti-inflammatory) ratio - 20:1.
It is high in inflammatory fatty acid - arachidonic acid

Grass fed and wild meat has a ratio of Omega 6 to 3 of 2:1. It is 10 times less inflammatory
It has higher conjugated linoleic acid (CLA), which regulates heart health, bodyweight and blood sugar levels

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13
Q

What is the difference between organic and non-organic meat?

A

Organic has higher vitamin, mineral and amino acid profile (including beta-carotene and vitamin E). It has higher animal welfare standards.

Non-organic may contain chemicals and xenoestrogens

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14
Q

What are red meats?

A

Pork
Beef
Lamb

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15
Q

What are the benefits of red meat?

A

Complete protein (contains all nine essential amino acids)
Polyunsaturated fats
Iron
Zinc
B vitamins
Phosphorus
Selenium

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16
Q

What are the negatives of red meat?

A

High cholesterol and saturated fats
No fibre
High animal protein intake requires more energy to be digested, placing more burden on the digestive system whilst the high formation of protein metabolite stresses the kidneys
Pro inflammatory - heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s, impotence
Acid forming (due to high sulphur content = sulphuric acid)

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17
Q

What is poultry?

A

Chicken
Turkey
Goose
Duck
Pheasant
Cartridge
Pigeon
Poussin
Ostrich
Emu

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18
Q

What are the benefits of poultry?

A

Complete protein
Vitamin B1, 2, 3, 5, 6, 12, E
Zinc, Iron, magnesium
Less saturated fat (but also less B12 than red meat)

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19
Q

What are the negatives of poultry?

A

Food poisoning risk (especially campolybacter and salmonella)
Often intensely farmed, poor welfare standards

  • always opt for organic, pasture reared, heritage breeds or wild poultry products
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20
Q

What are the benefits of eggs?

A

A complete protein (more than half the protein is found in white)
Vitamin A, D, B6, B12
Selenium, Zinc, Iron and copper
Choline

Brain health (essential nutrients including choline)
Immune system (vitamin A, B12, selenium)
Pregnancy health (folate and choline for embryo development)
Eye health (vitamin A and antioxidants)
Cardiovascular health (generally raise HDL cholesterol, choline helps to break down the amino acid homocysteine

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21
Q

What are the negatives of eggs?

A

High in arachidonic acid - pro inflammatory

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22
Q

What is choline?

A

A vitamin like substance, also produced in small amounts by the body

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23
Q

Name some fish

A

Cod
Tuna
Seabass
Mackeral
Sardine
Trout
Salmon
Herring

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24
Q

Benefits of fish

A

Complete protein
Omega 3
Vitamin D, B2
Calcium, phosphorus, iron, zinc, iodine, magnesium, potassium

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25
Q

What is the acronym for oily fish?

A

SMASH
Sardines
Mackeral
Anchovies
Salmon
Herring

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26
Q

What are the health benefits regarding oily fish?

A

High omega 3, Vitamin D
Lower in Mercury (due to small size)

  • sardines are highest in omega 3
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27
Q

What are the negatives of fish?

A

Mercury
PCBs (polychlorinated biphenyls)
Dioxins

Are all present in long living, predatory fish such as tuna, shark, swordfish

Overfishing - severely reduced fish numbers in oceans and rivers

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28
Q

What are the nutrients in Cod?

A

Vitamin B3, B12
Phosphorus, selenium

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29
Q

What are the nutrients Tuna?

A

Vitamin D
Selenium
Omega 3

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30
Q

What are the nutrients in seabass?

A

Vitamin B1, B2, A, C
Calcium, Phosphorus, Iron

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31
Q

What are the nutrients in Mackeral?

A

Vitamin D, B3, B12
Phosphorous, selenium
Omega 3

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32
Q

What are the nutrients in Trout?

A

Vitamin D, B12
potassium
Selenium

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33
Q

What are the nutrients in Salmon?

A

Vitamin D, B3, B12
Selenium
Phosphorus
Omega-3

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34
Q

Wild fish vs. canned fish?

A

Always opt for wild-caught fish (not farmed), and avoid canned fish which compromises the nutritional content (esp. vitamin C)
Farmed fish are raised in overcrowded cages and tanks in contaminated water. They:
Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides)
Lower omega-3 content
Are vaccinated and de-sexed
Have more disease and deformities
Fish farming is cruel and harmful for environments and ecosystems

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35
Q

Name some crustaceans

A

Lobsters
crabs
shrimps
prawns

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36
Q

Name some shellfish

A

Mussels
Clams
Oysters
Scallops

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37
Q

Benefits of crustaceans and shellfish

A

Complete protein
Omega 3
Vitamin B12
Zinc (esp. oysters), iron, magnesium

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38
Q

Negatives of crustaceans and shellfish

A

High in cholesterol
Food poisoning is common
Prawns are intensely farmed in asia
Waste feeders - accumulate toxins (inc. mercury)
* avoid unless from clean water sources

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39
Q

What are the energetics of red meat?

A

Warm
Hot (if fried, processed, grilled)

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40
Q

What are the energetics of Poultry?

A

warm
White meat more neutral, dark meat more warm

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41
Q

What are the energetics of crustaceans?

A

Warm

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42
Q

What are the energetics of eggs?

A

neutral

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43
Q

What are the energetics of Fish?

A

Cool (e.g. white fish)
Neutral (meaty fish, e.g. tuna)
Moist

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44
Q

What are the energetics of Shellfish?

A

Cool, moist

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45
Q

What are the energetics of Dairy produce?

A

Cool, damp forming

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46
Q

What foods are included in plant-based foods?

A

Vegetables, fruits, culinary herbs, grains, legumes, nuts and seeds

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47
Q

What is higher in plant-based foods from organic farming methods?

A

They yield a higher amount of phytonutrients vs. non-organic

Beans, legumes, Green peas, quinoa, nuts and seeds have higher amount of essential amino acids.

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48
Q

Can you get all the proteins you need from a plant-based diet?

A

If you combine a variety of plant-based proteins, you can achieve all nine amino acids e.g. combining beans with grains

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49
Q

Benefits of plant-based foods

A

Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants

Supports a healthy Microbiome (pre and probiotic foods) by encouraging diverse bacterial species.

Bacterial digestions of plant fibres produce short chain fatty acids which support intestinal barrier

Positive impact on cognitive functions of neurological health

Reduce risk of heart disease, cancer and obesity

Ethical and environmentally friendly, if organic

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50
Q

Define the plant compound Beta-Carotene

A

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

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51
Q

Define the plant compound Flavanoids

A

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

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52
Q

Define the plant compound Lutein

A

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

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53
Q

Define the plant compound Quercetin

A

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

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54
Q

Define the plant compound Indole-3-Carbinol (I3C)

A

Indole-3-carbinol is found in cruciferous vegetables (e.g. broccoli, cauliflower, etc) and help support healthy oestrogen metabolism

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55
Q

Define the plant compound Glucosinolates

A

Sulphur containing compounds found in cruciferous vegetables

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56
Q

Define the plant compound lycopene

A

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

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57
Q

Define the plant compound Anthocyanins

A

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

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58
Q

Define the plant compound Mucilage

A

A thick polysaccharide substance extracted from plants

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59
Q

Name some root vegetables

A

Celeriac
Beetroot
Carrot
Parsnip
Sweet potato
Potato
Yam

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60
Q

What are the benefits of root vegetables?

A

High levels of antioxidants
Vitamin A, B, C
Iron
Sources of energy (similar level of carbohydrate to grains)

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61
Q

Where are most of the nutrients often contained in root vegetables

A

The skin

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62
Q

what is special about beetroot?

A

It can improve blood circulation and exercise performance by increasing levels of nitric oxide (vasodilator)

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63
Q

what are the energetics of root vegetables?

A

Gently warming
Nourishing, sweet and easy to digest
(Sweet vegetables are highly nutritious)

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64
Q

what constitution / condition of people will root vegetables help?

A

Those who are energetically cold, tired and depleted

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65
Q

What condition are orange root vegetables particularly good for in TCM?

A

Strengthening digestion - they are good for spleen Qi energy this

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66
Q

Why is beetroot good for blood building?

A

It’s rich in non-haem iron, vitamin C and folate

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67
Q

Why is it good to seasonally eat root vegetables?

A

Many are harvested and and late summer and autumn, they are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead

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68
Q

What nutrients are in potatoes?

A

Vitamin B2, 3, 5, 6, folate, C
Iron, magnesium, potassium
Beta-carotene, Lutein, Quercetin

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69
Q

what are the health uses of potatoes?

A

Digestive health (high fibre supports bowel movements and microflora)
Cardiovascular health (vasodilation = anti-hypertensive)

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70
Q

what are the nutrients in Sweet potatoes?

A

Vitamin A, B1, 2, 3, 5, 6, C
Calcium, iron, magnesium, potassium
Beta-carotene

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71
Q

what are the health uses of sweet potatoes?

A

Blood sugar regulation (high fibre)
Vision, Skin integrity and Immunity (Vit A)
Brain health (antioxidants)

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72
Q

what are the nutrients in carrots?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, E, C, K
Calcium, iron, magnesium, potassium
Beta-carotene, lutein

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73
Q

what are the Health uses of carrots?

A

Vision
Male and female reproductive health
Immune cell regulation and skin and mucus barriers (Vit A)
Cardiovascular health (antioxidants)

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74
Q

what are the nutrients in parsnips?

A

Vitamin B2, 3, 5, 6, Folate, C, E
Iron, magnesium, manganese, potassium
Beta-carotene, lutein

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75
Q

What are the Health uses of parsnips?

A

Digestive health (high-fibre)
Eye (retinal) Health
Bone and cartilage health (manganese is needed as cofactor) Nourish the heart (magnesium, potassium)

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76
Q

what are the nutrients in beetroot?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Iron, magnesium, manganese, potassium
Beta-carotene, lutein, betaalain pigments (antioxidants)

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77
Q

what are the health uses of beetroot?

A

Contains nitrates, which are converted by the oral and Bacteria to nitric oxide (NO), which is a vasodilator that improves blood flow - good for exercise performance, cognition, dementia prevention and BP reduction

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78
Q

what are the nutrients in celeriac?

A

Vitamin B6, C, K
Calcium, iron, manganese, magnesium, phosphorus, potassium
Lutein

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79
Q

what are the health uses of celeriac?

A

Digestive health (high-fibre)
Bone health (vitamin K, which increases calcium deposition in bone)

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80
Q

Name some cruciferous vegetables

A

Kale
Cauliflower
Broccoli
Cabbage
Brussels sprouts
Rocket
Bak choy
Radish
Turnips
Mustard greens

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81
Q

which plants parts are used as foods?

A

Roots (swede, turnip, horseradish)
Stems (kohlrabi (German turnip), radish)
Leaves (cabbage, kale, brussels sprouts)
Flowers (cauliflower, broccoli, romanesco)
Seeds (mustard seeds, rape seed (canola pressed oil))

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82
Q

what is the other word used for plant family cruciferous?

A

Brassicas

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83
Q

What are the benefits of cruciferous vegetables?

A

Rich in vitamins (Bs, C, E, K)
Calcium, iron, potassium
Fibre
Flavanoids, Indole-3-Carbinol (I3C)
Sulphur compounds called Glucosinolates

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84
Q

what are the benefits of glucosinolates?

A

Anti-inflammatory (antioxidants)
Support liver detoxification
Support hormone deactivation e.g. oestrogen metabolism using I3C
Cancer prevention (DNA protection and repair)
Anti-viral/bacterial, anti-catarrhal (thin respiratory mucus)

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85
Q

why should you eat cruciferous vegetables seasonally?

A

Many cruciferous vegetables are in season during autumn and winter -ideal for respiratory congestion

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86
Q

What nutrients are in cauliflower?

A

Vitamin B1, 2, 3, 6, Folate, C, K
Copper, iron, mangenese
Beta-carotene, Lutein, Glucosinolates

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87
Q

what are the health uses of cauliflower?

A

Cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis)
Respiratory health (lung shape)
Liver detoxification support

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88
Q

What nutrients are in Broccoli?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, iron, manganese, potassium, selenium, zinc
Beta-carotene, Glucosinolates
* Anthocyanins in purple sprouting broccoli

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89
Q

What are the health uses of Broccoli?

A

Liver function/detoxification (I3C- between 10-50 times more abundant in broccoli sprouts than normal properly)
Immunity (zinc, selenium)
Cancer prevention (DNA protective, hormone deactivation, e.g. oestrogen, can induce apoptosis and inhibit angiogenesis)

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90
Q

What nutrients are in Cabbage?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, K
Calcium, iron, magnesium, manganese, phosphurus, zinc
Glucosinolates, alpha and beta-carotene, lutein
* Red cabbage - anthocyanins

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91
Q

What are the health uses of Cabbage?

A

Immune boosting (vit c)
Arthritis (Vit C - collagen synthese in cartilage, anti inflammatory)
Bone health (vit K - calcium depositition in bones)
Digestive health (high fibre)
Supporting gut integrity (glutamine)
Cancer prevention (antioxidants)

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92
Q

what is cabbage juice used for?

A

Can be used for intestinal permeability and full peptic ulceration
Cabbage juice is high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier.

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93
Q

How are Glucosinolates activated?

A

By the action of enzymes which are released when the plant is damaged i.e. cut, chopped or chewed

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94
Q

How are glucosinolates lost?

A

Cooking higher than 140’C for more than a few minutes.
90% are lost when boiling
Steaming creates insignificant losses

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95
Q

how are glucosinolates best eaten?

A

Lightly steamed or raw

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96
Q

what are glucosinolates?
And what organ can they effect?

A

Goitrogens
They may interfere with the production of thyroid hormones by disrupting use of iodine

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97
Q

People with what condition should avoid goitrogens?

A

Those with hypothyroidism may have to reduce cruciferous vegetable intake
Cooking reduces goitrogens (and also other nutritional benefits)
Fermentation does not reduce goitrogens

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98
Q

Names some dark leafy greens

A

Kale, spinach, bok choy, wintergreens, chard

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99
Q

What are the benefits in dark leafy greens?

A

Highest % of minerals per calorie
High in chlorophyll (magnesium abundant) - alkalising, blood building, anti-cancer, gut healing, cleansing
High in carotenoids (antioxidants)
Calcium, magnesium
* most are cruciferous (except spinach) so contain glucosinolates

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100
Q

what are the energetics of dark leafy greens?

A

Cool
Hydrating
Clear heat downwards out of the body
Help build yin and blood

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101
Q

what do you bitter greens do?

A

Stimulate digestion
Liver detoxification

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102
Q

what are the nutrients in Kale?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, K
Calcium, iron, manganese, zinc, magnesium
Protein
Glucosinolates, flavonoids (e.g. quercetin)

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103
Q

What are the health uses of kale?

A

Anaemia (Iron)
Bone health (calcium)
Eye and skin health (Vit A, Zinc)
Cardiovascular (nourishes heart, regulate LDLs, high antioxidant)

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104
Q

what are the nutrients in Spinach?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, copper, iron, zinc, magnesium, manganese
Beta-carotene, lutein

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105
Q

What are the health uses of spinach?

A

Blood building (i.e. anaemia)
Immune boosting (vitamin A and C)
Vision (Vit A)
Muscle relaxation/stress management/sleep (magnesium)
Cardiovascular (nourishes heart, regulate LDLs, high antioxidant)

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106
Q

name some salad greens

A

Lettuce
Rocket
Watercress
Chicory
Endive
Cress
Dandelion

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107
Q

what are the benefits of salad greens?

A

Vitamins C, K, folate
Minerals
Carotenoids
Fibre
Chlorophyll - alkalising, blood building, anti-cancer, gut healing, cleansing

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108
Q

what are the energetics of salad greens?

A

Cool
Hydrating
Detoxifying
Bitter greens stimulate digestive juice secretion

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109
Q

why should you eat salad greens seasonally?

A

Leafy greens grow in the spring and summer - ideal for balancing heat, detoxifying and reducing inflammation

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110
Q

What is the condition dandelion leaves can be used for?

A

Fluid retention and hypertension - they are a diuretic

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111
Q

what nutrients are in lettuce?

A

Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Calcium, iron, manganese, magnesium, phosphorus, potassium, zinc
Beta-carotene, lutein

112
Q

What are the health uses of lettuce?

A

Iron and skin health (Vit A)
Bone health (Vit K)

113
Q

what nutrients are in watercress?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, iron, manganese
GlucosinolateS, alpha and beta-carotene, lutein

114
Q

what are the health uses of watercress?

A

Supports digestion (bitter)
Cancer prevention (antioxidants)
Bone health (calcium, vitamin K)
Immunity (vitamin C, antioxidant)

115
Q

what nutrients are in chicory?

A

Vitamin A, B1, 2, 3, 6, Folate, C, E, K
Calcium, iron, magnesium, manganese, phosphorus, potassium
Carotenes, polyphenols
Inulin (prebiotic)

116
Q

what are the health uses of chicory?

A

Supports the microbiome (inulin)
Anti-inflammatory (polyphenols)
Digestive health and blood glucose regulation (fibre)

117
Q

names some vegetable fruits

A

Tomato, cucumber, squash, bell pepper, pumpkin, aubergine, courgette, marrow

118
Q

what are the benefits of vegetable fruit?

A

High nutrient content
Yellow, orange, red and purple pigment are antioxidant anti-inflammatory

119
Q

what are the energetics of vegetables fruit?

A

Cool
High water content cucumber and tomato are hydrating
Orange flesh (squash, pumpkin) are warm and nourishing

120
Q

why should you eat vegetable fruit seasonally?

A

Most vegetable fruits grow in the Summer, ideal for balancing seasonal heat and dryness

121
Q

what are the nutrients in tomato?

A

Vitamin B1, 23, 6, Folate, C, E, K
Chromium, iron, magnesium, phosphorus and potassium
Alpha and beta-carotene, lutein, lycopene (potent antioxidant)

122
Q

what are the health uses of tomato?

A

Cancer prevention (antioxidant)
Prostate health (lycopene decreases cell damage and suppresses the proliferation of androgen dependent cancerous prostate cells)
Cardiovascular (antioxidant, lycopene lowers cholesterol)
Anti-inflammatory (lycopene modulates LOX and COX expression)
Vision (lutein and vitamin A)

123
Q

what is the best way of eating tomatoes?

A

When tomatoes are cooked or pureed the body is able to absorb high amounts of lycopene (it is tightly bound to cell walls)

124
Q

what are the nutrients in pepper?

A

Vitamin C, B1, 2, 3, 6, folate, E, K
Iron, magnesium, manganese, phosphorus, potassium
Alpha and beta-carotene, lutein, quercetin

125
Q

what is the health uses of pepper?

A

Immune boosting (vitamin C)
Cardiovascular health (antioxidants, e.g. carotenes, quercetin)
Anti-inflammatory and antihistamine (quercetin)

126
Q

what the the nutrients in okra?

A

Vitamin B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, copper, iron, magnesium, manganese, phosphorus, zinc
Alpha and beta carotene, lutein, mucilage

127
Q

What are the health uses of okra?

A

Bone health (calcium)
Digestive health (fibre)
Cardiovascular (antioxidant)

128
Q

what are the nutrients in aubergine?

A

Vitamine B1, 2, 3, 5, 6, folate, C, E, K
Copper, iron, magnesium, manganese, potassium, zinc
Anthocyanins - nasunin (antioxidant - protects against DNA damage)

129
Q

what are the health uses of aubergine?

A

Cancer prevention ( antioxidant)
Antihypertensive (magnesium, potassium)

130
Q

what are the nutrients in squash?

A

Vitamin B1, 2, 3, 5, 6, folate, C, E, K
Calcium, copper, iron, magnesium, potassium, phosphorus, zinc
Alpha and beta carotene, lutein

131
Q

What are the health uses of squash?

A

Vision (vitamin A)
Skin health (e.g. acne, eczema - vit A)
Cardiovascular (antioxidant)

132
Q

name some legume vegetables

A

Green beans, runner beans, peas, mangetout

133
Q

what are the benefits of legume vegetables?

A

Protein
Fibre
Vitamins and minerals
Chlorophyll
Combines the protein benefits of legumes with the nutrient benefits of green vegetables

134
Q

what are the energetics of legume vegetables?

A

Cool
Hydrating
Detoxifying

135
Q

why should you eat legume vegetables seasonally?

A

Legume vegetables are summer produce - perfect for balancing summer heat, dryness, inflammation

136
Q

what are the nutrients in peas?

A

Vitamin B1, 2, 3, 5, 6, folate, C, E, K
Copper, iron, manganese, magnesium, zinc
Carotene, lutein
Protein

137
Q

what are the nutrients in mangetout?

A

Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Copper, Iron, manganese, zinc
Carotenes, Lutein

138
Q

what are the nutrients in green beans

A

Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Calcium, iron, manganese, zinc, Carotenes, Lutein

139
Q

What are the health uses of peas, mangetout, green beans?

A

Cardiovascular (regulates blood sugar and antioxidant)
Musculoskeletal (protein)
Digestive health (fibre)
Immune boosting (vitamin C, zinc and carotenoid)

140
Q

name some allium vegetables

A

Onion, Shallot, leak, spring onion, garlic

141
Q

what are the benefits of allium vegetables?

A

Vitamins and minerals
Sulphur compounds (anti-microbial, anti-viral, anti-cancer -promotes phase 2 liver detoxification)
Supports the microbiome (prebiotics)
Antioxidant and anti-inflammatory flavanoids (esp. Good for cardiovascular)

142
Q

what are the energetics of allium vegetables?

A

Warm
Garlic is hot

143
Q

what are the nutrients in onion?

A

Vitamin B1, 2, 3, 5, 6, Folate, C, E
Calcium, copper, iron, manganese, magnesium, phosphorus, potassium, zinc
Beta-carotene, lutein
* Quercetin (red onion)

144
Q

what are the health uses of onion?

A

Anti-cancer (antioxidants and inulin)
Cardiovascular (flavonoids - lowers LDL-cholesterol through inhibition of HMG-CoA enzyme)
Microflora (inulin)

145
Q

what are the nutrients in celery

A

Vitamins B6, folate, C, K
Potassium, magnesium, Iron

It is a plant stem that is a therapeutic powerhouse when eaten raw or juiced

146
Q

whatever how uses of celery?

A

Manage cholesterol (butylphthalide lowers cholesterol and BP through vasodilation)
Reduces joint information (Vit C I’m flavanoids)
Promotes urinary excretion of uric acid (gout)
Skin health (Vit A, C, alkalises body)
Digestion (increases stomach acid and supports gastric mucosal barrier, insoluble fibre)

147
Q

name some fruits

A

Apples, bananas, cherries, citrus, pears, peaches, pineapples, plums, berries

148
Q

what are the benefits of fruits?

A

Energy, vitamins, minerals
Antioxidants (often skins)
Flavonoids (cardiovascular - vasodilation, lowers LDLs and protects against endothelial oxidation)

149
Q

what are the energetics of fruits?

A

Generally cool
Sour taste supports digestion
High water content is hydrating
Citrus - bitter - supports liver

150
Q

why should you eat fruit seasonally?

A

Summer fruits balance sheet and dryness

151
Q

what are the nutrients in apples?

A

Vitamin A, B1, 2, 3, 5, 6, folate, C, E, K
Iron, calcium, magnesium, phosphorus, potassium
Beta-carotene, quercetin, Epicatechin

152
Q

what are the health uses of apples?

A

Digestive and elimination support (pectin - soluble fibre - binds to fatty substances in digestive tract including cholesterol and toxins and removes them)
Cardiovascular (antioxidant, magnesium, potassium)
Immune (antioxidants)

153
Q

what are the nutrients in blueberries?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Iron, magnesium, manganese, zinc
Beta-carotene, lutein, anthocyanins

154
Q

what are the health uses of blueberries?

A

Anti-cancer and anti-ageing (antioxidants)
Blood sugar regulation and cardiovascular (fibre)
Eye (antioxidants)

155
Q

What are the nutrients in citrus fruits?

A

Vitamin A, B1, 2, 3, 5, 6, folate, C, E
Calcium, copper, iron, magnesium potassium
Alpha/beta-carotene, quercetin, rutin

156
Q

what are the health uses of citrus fruits?

A

Anti-cancer (antioxidants)
Eye (Vitamin A)
Skin health (antioxidants and Vit A)
Immune health (antioxidants)
Liver detoxification support (calcium D glutarate / glucaric acid promote phase 2)
Cardiovascular (antioxidant, magnesium, potassium)

157
Q

what are the nutrients in strawberries?

A

Vitamin B2, 3, 5, 6, Folate, C, K
Iron, magnesium, manganese, potassium
Beta-carotene, Lutein, anthocyanins

158
Q

what are the health uses of strawberries?

A

Immune boosting, anti-cancer, anti-ageing, cardio vascular (antioxidants)

159
Q

what are the nutrients in bananas?

A

Vitamin B1, 2, 3, 5, 6, folate, C, E, K
Copper, magnesium, manganese, phosphorus, potassium
Alpha and beta-carotene, flavonoids (e.g. quercetin)

160
Q

what are the Health uses of bananas?

A

Anti ageing (antioxidants)
Cardiovascular (potassium, magnesium)
Peptic ulcers (phospholipids)

161
Q

what are the nutrients in grapes?

A

Vitamin B1, 2, 3, 5, 6, Folate, C, E, K
Copper, iron, magnesium, manganese, potassium
Alpha /beta-carotene, flavonoids (e.g. quercetin)

162
Q

What are the health uses of grapes?

A

Anticancer, immune boosting and cardiovascular (antioxidants)
Digestive (fibre)

163
Q

what are the energetics of cherries?

A

Warm

164
Q

what are the energetics of peaches and apricots?

A

Neutral to warm

165
Q

What are the energetics of grapes?

A

Neutral

166
Q

What are the energetics of apples and pears?

A

Cool, nourishing, hydrating

167
Q

what are the energetics of berries?

A

Cool, hydrating, support digestion (if sour)

168
Q

what are the energetics of Citrus?

A

Cool, refreshing, hydrating, support digestion and liver

169
Q

What are the energetics of bananas?

A

Cool, unripe (drying), ripe (damp)

170
Q

Why are some fruits and vegetables called the dirty dozen and the clean fifteen?

A

Some are more pesticide abundant than others

171
Q

named the dirty dozen

A

Strawberries
Cucumber
Celery
Bell pepper
Grape tomatoes
Spinach
Grapes
Hot pepper
Nectarine
Peach
Potato
Apple
Kale
Summer squash / courgette

172
Q

name the clean fifeteen

A

Sweet potato
Papaya
Pineapple
Sweet peas
Cantaloupe
Sweetcorn
Aubergine
Grapefruit
Kiwi
Onions
Mushrooms
Asparagus
Avocado
Cabbage
Mango

173
Q

name some legumes

A

Lentils, beans, broad beans, soya beans, peanuts

174
Q

what are pulese?

A

Plants in the legume family produce seeds in a pod
Pulses are dry edible seeds.
If a pulse is split, it is called a Dahl

175
Q

what are the benefits of legumes?

A

Protein
Complex carbohydrates
B vitamins and minerals
Slows glucose absorption/release (high-fibre)
Antioxidant flavonoids in coloured skin pigments
Low in saturated fats, no cholesterol

176
Q

what is the ratio of carbohydrate to protein to fat in legumes?

A

70/20/10

177
Q

why do many legumes have to be cooked?

A

To inactivate toxic lectins - chemicals involved in plant defence, which can cause gastrointestinal problems

178
Q

What Legumes are low in lectins?

A

Adzuki beans, dried peas, beans, urad beans (Black lentils), chickpeas ( garbanzo beans)

Therefore these can be used raw or sprouted

179
Q

what are the energetics of legumes?

A

Warm, dry, nourishing
Good for building strength and energy
Contain blueprint for a new life - Life promoting
Affinity for kidney/adrenal function

180
Q

why should you eat lagoons seasonally?

A

They are ready in autumn and store well - ideal for warming and nourishing meals throughout cold damp months

181
Q

what are the nutrients in mung beans?

A

Vit A, B1, 2, 3, 6, folate
Calcium, copper, iron, manganese, magnesium, phosphorus and potassium, selenium, zinc
Beta-carotene

182
Q

what are the nutrients in broad beans?

A

Vit A, B1, 2, 3, 5, 6, folate, C, K
Calcium, copper, iron, magnesium, manganese, phosphorus potassium, selenium, zinc
Carotenes, Lutein

183
Q

what are the nutrients in lentils?

A

Vit A, B1, 2, 3, 5, 6, folate, C
Calcium, copper, iron, magnesium, phosphorus, potassium, zinc

184
Q

what are the Health uses for mung beans, broad beans and red lentils?

A

Digestive (high-fibre)
Immune (zinc, selenium)
Blood building (Iron)
Cardiovascular (high fibre, magnesium, B vitamins)
Nervous system (B vitamins, magnesium)

185
Q

name some nuts

A

Almonds, cashews, macadamia, Brazil, hazelnut, walnuts

186
Q

what are nuts?

A

That’s a tree fruit with a hard shell instead of the skin

187
Q

what are some benefits of nuts?

A

Protein
Healthy fats
Vitamins and minerals
Supports cardiovascular health - improve cholesterol profile, anticoagulant (Vit E); Argentina nuts is used by the body to form nitric oxide (vasodilation that lowers BP)
Blood sugar regulation (high-fibre)
Nervous system health (healthy fats, B vits and magnesium)

188
Q

what is the energetics of nuts?

A

Warm, deeply nourishing, build digestions, strength, promote life (blueprint for new life)

189
Q

what is the healthiest way to eat nuts?

A

Raw.
Soaking nuts (and seeds) before eating reduces enzyme inhibitors and makes them easier to digest

190
Q

why should you eat nuts seasonally?

A

They are produced in late summer/autumn and store well– ideal for warmth and nutrition through the autumn/winter months

191
Q

what are the nutrients in almonds?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E
Calcium!, copper, iron, magnesium, manganeses, phosphorus, potassium selenium, zinc
Beta-carotene, Lutein
High-fibre

192
Q

what nutrients are in macadamia nuts?

A

Vit A, B1, 2, 3, 5, 6, Folate, C, E
Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc
Complete protein (contains all essential amino acids)

193
Q

What are the health uses of almonds and Macadamia nuts?

A

Anti-cancer and cardiovascular (antioxidants)
Skin health (vitamin E, zinc)
Digestive health (fibre)
Bone health (calcium)

194
Q

what are the nutrients in Brazil nuts?

A

Vitamin A, B1, 2, 3, 5, 6, folate, C, E
Calcium, copper, iron, magnesium, manganese, phosphorus, potassium Zinc, selenium!

195
Q

what are the health uses of Brazil nuts?

A

Cardiovascular (antioxidant)
Liver (required for glutathione peroxidase)
Reproductive health ( antioxidant)
Thyroid support (selenium aids conversion of T4-T3)

196
Q

what are the nutrients in walnuts?

A

Vit A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, copper, iron, magnesium, manganese, phosphorus, zinc, selenium
Beta-carotene
Phospholipids, omega-3!

197
Q

What are the health uses of walnuts?

A

Brain health, including memory (phospholipids)

198
Q

name some seeds

A

Pumpkin, sesame, Chia, flaxseed (linseed), hemp, sunflower

199
Q

what are the benefits of seeds?

A

Protein, healthy fats and fibre
Higher onega 6:3 ratio - but healthy omega-6
High-fibre - slows release of sugars in blood preventing a sugar spike, important for transit time
When soaked Chia and flaxseeds are an excellent source of soluble fibre - polysaccharides form a mucilage which helps soothe mucosal membranes

200
Q

what are the nutrients in pumpkin seeds?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E
Copper, iron, magnesium, manganese, phosphorus, potassium, selenium, Zinc
Beta-carotene, Lutein

201
Q

what are the health uses of pumpkin seeds?

A

Antiparasitic (due to amino acid - cucurbitacin)
Nervous system (B vitamins)
Cardiovascular and immune health (antioxidants)

202
Q

what are the nutrients in Chia seeds?

A

Vitamin A, B1, 2, 3, Folate, C, E
Copper, iron, magnesium, manganese, phosphorus, potassium, Zinc
Mucilage, phenolic compounds
Omega-3

203
Q

what are the health uses of Chia seeds?

A

Anti-cancer and skin health (antioxidants)
Digestive support (mucilage nourishes mucus membranes)
Cardiovascular (omega-3)

204
Q

what are the nutrients of flaxseeds?

A

Vitamin A, B1, 2, 3, 5, 6, Folate, C, E, K
Calcium, Copper, iron, magnesium, manganese, potassium, Zinc
Mucilage
Lignans, beta-carotenE, lutein

205
Q

what are the health uses of flaxseeds?

A

Soothing in flames mucus membranes (mucilage)
Anti-cancer (antioxidant)
Skin (fatty acids, minerals and vitamins)

206
Q

what are lignans?

A

Phyto-oestrogens

207
Q

what is the seed cycling?
How do you do it?

A

Using seeds to help balance hormones

Regulate oestrogen levels in the first half of the cycle ( follicular phase):
1 tbsp flaxseeds and 1 tbsp pumpkin seeds daily

Used progesterone levels in the second half of the cycle (luteal phase):
1 tbsp sesame and 1 tbsp sunflower seeds daily

208
Q

Why should seeds be freshly ground?

A

Because it oxidise quickly

209
Q

what are the nutrients in quinoa?

A

Vit A, B1, 2, 3, Folate, E, K
Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc
Beta-carotene, Lutein
A complete protein

210
Q

what are the health uses of quinoa?

A

Anti-cancer (antiangiogenic properties, suppresses the proliferation of cancer cells)
Digestive health (high-fibre - supports transit time, stabilises blood glucose levels)
Antihypertensive (magnesium and potassium)
Reduces symptoms of PMS (B vits & magnesium)

211
Q

what do culinary herbs contain and what health properties do they have?

A

Volatile oils
Antimicrobial (inhibits or slows growth of bacteria, yeasts & moulds)
Promotes release of the digestive secretions (boosts assimulation of nutrients, stimulates appetite)
Carminative herbs - regulates peristalsis, relaxes smooth muscle and reduces digestive cramps, gas, bloating

212
Q

what does carminative mean?

A

Reduces flatulence

213
Q

what are the energetics of culinary herbs

A

Generally warm, because warmth promotes strong digestive fire

214
Q

why are traditional cuisines so richly spiced with culinary herbs and spices?

A

To promote strong digestive fire - even small amounts improve digestive strength, nutrient uptake and general health

215
Q

In ayurveda undigested food called?

A

Ama, meaning toxins

216
Q

In ayurveda what is digestive fire called?

A

Agni

217
Q

when should you be cautious with patients regarding culinary herbs?

A

In pregnancy, breastfeeding
Higher therapeutic amounts
Acid reflux, gastritis and stomach ulcers (they relax the oesophageal sphincter and stimulate gastric juice secretions)

218
Q

How many times a day should herbs be taken for optimal benefit?

A

Three times daily
This keeps track chemicals at constant therapeutic levels in the body

219
Q

how much water can fresh leafy herbs contain?
How much more fresh herbs should you use compared to dried?

A

80% water
Double

220
Q

What is aniseed used for?

A

Week digestions, gas, bloating, IBS, cough, asthma

221
Q

What is the aniseed energetically?

A

Warm, sweet

222
Q

What is Basil used for?

A

Week digestion, gas, bloating, IBS, coughs, colds, anxiety, low mood, fatigue

223
Q

What is Basil energetically?

A

Warm

224
Q

What is black pepper used for?

A

Week digestion/ assimilation, Poor circulation, rhinitis, productive cough, viruses

225
Q

what is black pepper energetically?

A

hot, dry

226
Q

What is Cardamon used for?

A

Week digestions, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease

227
Q

what is Cardamon energetically?

A

Warm, dry

228
Q

what is chilli used for?

A

Poor circulation, fatigue, debility, ischaemic heart disease

229
Q

what is chilly energetically?

A

Very hot, dry

230
Q

what is cinnamon used for?

A

Week digestion, nausea, poor circulation, insulin resistance, H.pylori, candida

231
Q

What is cinnamon and energetically?

A

Hot, dry, sweet

232
Q

what are cloves used for?

A

Indigestion, gas, bloating, worms, parasites
Clove oil contains eugenol - a natural anaesthetic (numbs and reduces the pain to reduce a toothache), anti-inflammatory

233
Q

what are cloves energetically?

A

Hot, dry, spicy

234
Q

What is coriander used for?

A

Gas, bloating, IBS, fungal infections, chelation of heavy metals, antiparasitic

235
Q

What is coriander energetically?

A

Cool, moist (fresh)

236
Q

what is cumin used for?

A

Week digestions, indigestion, gas, bloating, IBS, diarrhoea

237
Q

what is cumin energetically?

A

Warm, spicy

238
Q

what is fennel used for?

A

Indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production

239
Q

what is fennel energetically?

A

Warm, sweet

240
Q

what is fenugreek used for?

A

Gastritis, constipation, insulin resistance, low milk production

241
Q

what is fenugreek energetically?

A

Warm, moist, bitter

242
Q

what is garlic used for?

A

High cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites

243
Q

what is garlic energetically?

A

Hot, pungent

244
Q

what is ginger used for?

A

Weak digestion (pro-kinetic), nausea, poor circulation, inflammation (e.g. arthritis), amenorrhoea

245
Q

what is ginger energetically?

A

Dry ginger - hot and dry

246
Q

What is horseradish used for?

A

Poor circulation, weak digestion, sinus congestion, catarrh, intestinal worms

247
Q

what is horseradish energetically?

A

Hop, spicy

248
Q

what is the mustard seed used for?

A

Poor circulation, weak digestion, sinus congestion, cough, catarrh

249
Q

what is the mustard seed energetically?

A

Hot, dry

250
Q

What is oregano used for?

A

Indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil)

251
Q

what is oregano energetically?

A

Warm

252
Q

what is parsley used for?

A

Gas, bloating, IBF, fluid retention, hypertension, arthritis, amenorrhoea

253
Q

what is parsley energetically?

A

Neutral, warm

254
Q

what is peppermint used for?

A

Nausea, vomiting, colic, flatulence, IBS, diarrhoea, asthma

255
Q

what is peppermint energetically?

A

Neutral, warm

256
Q

what is Rosemary used for?

A

Weak digestions, liver support, poor memory, concentration, circulation, depression

257
Q

What is Rosemary energetically?

A

Warm, dry

258
Q

what is the sage used for?

A

Tonsillitis/pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer’s, menopausal sweats and hot flushes

259
Q

what is sage energetically?

A

Warm, dry

260
Q

what is thyme used for?

A

Sore throat, cough, asthma, weak digestion, gas, bloating, fungal and bacterial GIT infections (SIBO, dysbiosis), parasites, viruses

261
Q

what is Thyme energetically?

A

Warm, pungent

262
Q

what is turmeric used for?

A

Liver support, high cholesterol, inflammation (e.g. arthritis), low immunity, Cancer prevention, Alzheimer’s

263
Q

What is turmeric energetically?

A

Bitter, warm

264
Q

what is food combining?

A

Pairing and separating certain foods to improve digestion and assimilation in order to improve health, strength and fitness

265
Q

what can improper food combining lead to?

A

It can imply digestions leading to lower absorption of nutrients

Bloating, flatulence, heartburn, acid reflux, diarrhoea

266
Q

Which Dr developed the food combining diet and what was the diet called

A

Dr Hay
The Hay Diet

267
Q

According to the Hay diet, which food groups require different conditions for digestion?
What happens if they consume together?

A

Proteins and starches - proteins take longer to digest than starches. Separate by 3-4 hours. If eaten separately, digestion is more efficient with less burden
Digestions time is slowed and nutrient absorption impaired if eaten together

268
Q

in their Hay diet what are processed foods replaced by

A

Whole foods, and increased fruit vegetables

269
Q

what are the three categories of the Hay diet

A

Proteins
Starches
Neutral foods

270
Q

According to the Hay diet, what environment do proteins need and where are they digested?

A

Acidic - to be digested in the stomach

271
Q

According to the Hay diet, what environment do starches need and where are they digested?

A

Alkaline - in the small intestine

272
Q

What can neutral foods be eaten with on the hay diet?

A

Protein or starches

273
Q

when should fruits be eaten on the hay diet?

A

Away from other foods including vegetables (with the exception of juicing)
Do not combine acidic fruit with sweet fruit
Eat melons on their own

274
Q

Which foods are proteins in the Hay diet?

A

All meat, fish, eggs, cheese, dried beans, peas, lentils. Raw milk (drink away from meals)

275
Q

which foods on neutral in the Hay diet?

A

Vegetables except those on starch list. Salads, vegetables and herbs. Nuts and seeds (not peanuts). Fats and oils.

276
Q

Which foods are starch on the Hay diet?

A

All the grains, bread, pasta. Potato, sweet potato, pumpkin, artichoke. Honey, sweet fruit (bananas, sweet grapes, all dried fruit)

277
Q

Which foods are fruit on the Hay diet?

A

Fresh fruits.
Melons - eat away from all foods including other fruits.

Nutrition I (163 decks)

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