Foundations of Nutrition: Vegetable fruit

Question 1

Vegetable Fruit

Answer 1

• Tomato
• Cucumber
• Squash
• Bell pepper
• Pumpkin
• Aubergine
• Courgette
• Marrow
  Benefits:
• High nutrient content
• Yellow, orange, red, purple pigments - antioxidant & anti-inflammatory
  A fruit is the mature, seed-containing ovary of a flowering plant

Question 2

Energetics

Answer 2

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

Question 3

Seasonal eating

Answer 3

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

Question 4

Tomato

Answer 4

• B1, B3, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Chromium
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Alpha and beta-carotene
• Lutein
• Lycopene (potent antioxidant)
  Uses:
• Cancer prevention (High antioxidant content)
• Prostate health (lycopene decreases cell damage & is thought to suppress proliferation of androgen dependent cancerous prostate cells)
• Cardiovascular health (antioxidants and lycopene lower cholesterol)
• Anti-inflammatory (lycopene modulates LOX and COX expression)
• Vision (lutein and vitamin A content)
  Tip: when tomatoes are cooked or pureed the body is able to absorb higher amounts of lycopene (as it is highly bound to cell walls)

Androgens = Male sex hormones

Question 5

Pepper

Answer 5

• Vitamin C
• Vitamin B1, B2, B3, B6
• Folate
• Vitamin E
• Vitamin K
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Alpha and beta-carotene
• Lutein
• Quercetin
  Uses:
• Immune boosting (high vitamins C – one cup of chopped red bell pepper provides up to 3 times more vitamin C than an orange)
• Cardiovascular health (High antioxidant content e.g. carotenes, quercetin)
• Anti-inflammatory and antihistamine (quercetin)

Question 6

Okra

Answer 6

• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Zinc
• Alpha and beta-carotene
• Lutein
• Mucilage
  Uses:
• Bone health (calcium)
• Digestive health (high-fibre content)
• Cardiovascular health (high anti-oxidant content)

Question 7

Aubergine

Answer 7

• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Copper
• Iron
• Magnesium
• Manganese
• Potassium
• Zinc
• Anthrocyanins – nasunin (an antioxidant that protects against DNA damage)
  Uses:
• Cancer prevention (high antioxidant content)
• Possible hypertensive effects (magnesium, potassium)

Question 8

Squash

Answer 8

• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Potassium
• Phosphorus
• Zinc
• Alpha and beta-carotene
• Lutein
  Uses:
• Vision (Vitamin A for formation of photopigments in the retina)
• Skin health (e.g. acne, eczema – due to vitamin A’s role in skin barrier)
• Cardiovascular health (High antioxidant content)