Lecture 7 Flashcards
(176 cards)
1
Q
Food
A
Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth.
2
Q
Whole foods
A
Foods that have not been processed or refined, and are free from additives or other artificial substances.
3
Q
The purpose of food
A
Feed and nourish cells, maintain bodily functions.
4
Q
Food is composed of
A
A variety of vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water.
5
Q
Naturopathic Nutritionist
A
A Naturopathic Nutritionist recognises that every person is an individual and requires a personalised nutritional approach to health.
6
Q
Naturopathic Nutrition focuses on
A
- Use of whole and organic food as medicine.
- The importance of detoxification and cleansing.
- Looking at the constitution of a patient.
- Finding the cause of disease and not just treating a symptom.
7
Q
What are junk foods?
A
1) chemically-altered food substances that provide no nutrients and are not able to maintain health and growth.
2) cellular poison, detrimental to health and wellbeing.
8
Q
What does junk food do to the body?
A
- Hinders the 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
(athletic, cognitive, sexual). - Absorbs energy from the body. Accelerates ageing.
- Addictive — leads to overeating, malnutrition, disease, early death.
9
Q
Junk foods are Implicated in a wide range of diseases and disruption of physiological processes / pathways, including
A
- Atopic conditions — asthma, eczema.
- Hormonal disturbances — Type 2 diabetes, PCOS, PMS, infertility, menopause.
- Skeletal disorders — osteoarthritis, rheumatoid arthritis, osteoporosis.
- Cardiovascular disease — atherosclerosis (creating endothelial damage) → strokes, angina, etc.
- Neurological diseases — migraines, Parkinson’s, Alzheimer’s.
- Contribution to cancer pathogenesis (carcinogenicity).
10
Q
Why it is best to consume grass-fed, organic meat and poultry over grain-fed factory-farmed meats?
A
- Grain-fed meat has a high omega-6 (inflammatory) to omega-3 (anti-inflammatory) ratio. It is high in inflammatory fatty acid, arachidonic acid.
- Grass-fed and wild meat is 10 times less inflammatory.
- Grass-fed has higher conjugated linoleic acid (CLA), which regulates heart health, body weight, and blood sugar levels.
- Organic: Higher vitamin, mineral and amino acid profile (incl. beta-carotene and vitamin E).
Non-organic = may contain chemicals and xenoestrogens.
11
Q
Red meat benefits
A
Complete protein (contains all 9 essential amino acids), polyunsaturated fats, iron, zinc, B vitamins, phosphorus, selenium.
12
Q
Red meat negatives
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 metabolites 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).
13
Q
Poultry benefits
A
A complete protein, Vitamin B1, 2, 3, 5, 6, 12, E, zinc, iron, magnesium. Less saturated fat (but also less B12 than red meat).
14
Q
Poultry negatives
A
- Food poisoning risk (esp. campylobacter
and salmonella) — always cook thoroughly. - Often intensively farmed with poor welfare standards.
15
Q
Eggs benefits, including vitamins and minerals content
A
A complete protein (more than half the protein is found in white), rich sources of selenium, vitamins A, D, B6, B12, zinc, iron and copper. They are also good for:
– Brain health (with essential nutrients including choline).
– The immune system (with vitamin A, B12 and selenium).
– Healthy pregnancy (folate and choline for embryo development).
– Eye health (with high vitamin A and antioxidants).
– Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine).
16
Q
Eggs negatives
A
Eggs are high in arachidonic acid and so can be pro-inflammatory.
17
Q
Fish benefits
A
- Complete protein, omega-3, vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium.
- Oily fish (‘SMASH’) — sardines, mackerel, anchovies, salmon, herring (these are high in omega-3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega-3.
18
Q
Fish negatives
A
- Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish.
- Overfishing — severely reduced fish numbers in oceans and rivers.
19
Q
Farmed fish negatives
A
– Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
– Lower omega-3 content.
– Are vaccinated and de-sexed.
– Have more diseases and deformities.
– Fish farming is cruel and harmful for environments and ecosystems.
20
Q
Crustaceans and Shellfish benefits
A
Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium.
21
Q
Crustaceans and Shellfish negatives
A
- Crustaceans are high in cholesterol.
- Food poisoning is common.
- Prawns are intensively farmed in Asia.
- Waste feeders that accumulate toxins (incl. mercury). Avoid unless from guaranteed clean water sources.
22
Q
Red meat energetics
A
Warm, hot (if fried, processed, grilled).
23
Q
Poultry energetics
A
Warm, white meat more neutral, dark meat warm.
24
Q
Crustaceans energetics
A
Warm
25
Eggs energetics
Neutral
26
Fish energetics
Cool (e.g., white fish), neutral (meaty fish, e.g., tuna), moist.
27
Shellfish energetics
Cool, moist.
28
Dairy produce energetics
Cool, damp forming.
29
Benefits of plant-based foods
* Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients and antioxidants.
* Support a 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.
30
Beta-carotene
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.
31
Flavonoids
A diverse group of phytonutrients (plant chemicals) found in almost all fruit and vegetables. They are also responsible for the vivid colours.
32
Lutein
Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables.
33
Quercetin
A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties.
34
Indole-3-carbinol (I3C)
Indole-3-carbinol is found in cruciferous vegetables (e.g., broccoli, cauliflower, etc.) and helps support healthy oestrogen metabolism.
35
Glucosinolates definition
Sulphur-containing compounds found in cruciferous vegetables.
36
Lycopene
A pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties.
37
Anthocyanins
A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g., blueberry, cherry, red grapes).
38
Mucilage
A thick polysaccharide substance extracted from a plant.
39
Root vegetables benefits
* Plant ‘store-rooms’ with high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
* Sources of energy, most have similar carbohydrate levels to grains.
40
Root vegetables energetics
* Gently warming due to the energy they supply (sweet vegetables are highly nutritious).
* Nourishing, sweet and easy to digest for people who are energetically cold, tired, depleted.
* Orange root vegetables are particularly strengthening for digestion (they are good for Spleen Qi energy in TCM).
41
Potatoes contain
Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin.
42
Potatoes uses
Digestive health (high fibre content supports bowel movements and microflora).
Cardiovascular health (vasodilation → anti-hypertensive).
43
Sweet potatoes contain
Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content than normal potatoes).
44
Sweet potatoes uses
Blood-sugar regulation (high fibre content).
Vision, skin integrity and immunity (vitamin A).
Brain health (antioxidants enhance cognitive function).
45
Carrots contain
Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
46
Carrots uses
Vision.
Male and female reproductive health.
Immune cell regulation and skin and mucus barriers (vit A).
Cardiovascular health (antioxidants).
47
Parsnips contain
Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein.
48
Parsnips uses
Digestive health (high fibre content).
Eye (retinal) health.
Bone and cartilage health (manganese is needed as a co-factor).
Nourish the heart (magnesium, potassium).
49
Beetroot contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, betalain pigments (antioxidants).
50
Beetroot uses
Contains nitrates, which are converted by the oral and gut bacteria to nitric oxide (NO). NO is a vasodilator that improves blood flow, therefore, great for exercise performance, cognition, dementia prevention and blood pressure reduction.
51
Celeriac contains
Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.
52
Celeriac uses
Digestive health (high fibre).
Bone health (due to vitamin K content, which increases calcium deposition in bone).
53
Cruciferous vegetables roots
Swede, turnip, horseradish.
54
Cruciferous vegetables stems
Kohlrabi (German turnip), radish.
55
Cruciferous vegetables leaves
Cabbage, kale, Brussels sprouts.
56
Cruciferous vegetables flowers
Cauliflower, broccoli, romanesco.
57
Cruciferous vegetables seeds
Mustard seed, rapeseed
(canola pressed oil).
58
Cruciferous vegetables benefits
Rich in vitamins (Bs, C, E, K), calcium, iron, potassium, fibre, flavonoids, Indole-3-carbinol (I3C), sulphur compounds called glucosinolates.
59
Glucosinolates functions
– Anti-inflammatory (due to antioxidants).
– Support liver detoxification (and hormone deactivation; e.g., oestrogen metabolism using l3C).
– Cancer prevention (DNA protection and repair).
– Anti-viral / bacterial, anti-catarrhal (thin respiratory mucus).
60
Cauliflower contains
Vitamin B1, B2, B3, B6, folate, C, K, copper, iron, manganese, beta-carotene, lutein, glucosinolates.
61
Cauliflower uses
Cancer prevention (DNA protective, hormone deactivation, e.g., oestrogen, can induce apoptosis and inhibit angiogenesis).
Respiratory health (consider the ‘lung shape’).
Liver detoxification support.
62
Broccoli contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, magnesium, potassium, selenium, zinc, beta-carotene, glucosinolates. Plus anthocyanins in purple sprouting broccoli.
63
Broccoli uses
Liver function / detoxification (I3C — which is between 10 and 50 times more abundant in broccoli sprouts than normal broccoli).
Immunity (zinc, selenium).
Cancer prevention.
64
Cabbage contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, magnesium, manganese, phosphorus, zinc, glucosinolates, alpha and beta-carotene, lutein. Red cabbage — anthocyanins.
65
Cabbage uses
Immune-boosting (high in vitamin C).
Arthritis (vitamin C → collagen synthesis in cartilage, anti-inflammatory).
Bone health (vitamin K → calcium deposition in bones).
Digestive health (high fibre), supporting gut integrity (glutamine content).
Cancer prevention (antioxidants).
66
Benefits of cabbage juice
Naturally high in L-glutamine, an amino acid used by intestinal cells to help maintain the gut barrier. Decreases intestinal permeability and can be used for peptic ulceration: Up to 1 litre per day freshly juiced, sipped over the course of the day for 6–9 days.
67
The best way to preserve glucosinolates
Glucosinolates are activated by the action of enzymes which are released when the plant is damaged (cut, chopped, or chewed).
* Cooking cruciferous vegetables higher than 140˚C, for more than a few minutes results in loss of glucosinolates.
* Around 90% of glucosinolates are lost when boiling, but steaming creates insignificant losses. So brassicas are best eaten raw or lightly steamed to retain these compounds.
68
Cruciferous vegetables and hypothyroidism
Glucosinolates and other brassica chemicals are ‘goitrogens’, and may interfere with the production of thyroid hormones by disrupting use of iodine. Those diagnosed with hypothyroidism may have been told to reduce cruciferous vegetable intake.
69
Dark Leafy Greens benefits
* Highest percentage of minerals per calorie.
* High in chlorophyll (which is magnesium abundant) — alkalising, blood building, anti-cancer, gut healing, cleansing.
* High in carotenoids (antioxidants), calcium and magnesium.
* Most are cruciferous (except spinach) so contain ‘glucosinolates’.
70
Dark Leafy Greens energetics
Cool, hydrating and clear heat downwards out of the body. Help build Yin and blood. Bitter greens stimulate digestion and liver detoxification.
71
Kale contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, iron, manganese, zinc, protein (nearly 3 gms in 1 cup), glucosinolates, flavonoids (e.g., quercetin).
72
Kale uses
- anaemia (good iron content),
- bone health (calcium content),
- eye and skin health (vitamin A and zinc),
- cardiovascular health (nourishes the heart, regulates LDLs, high antioxidant content.)
73
Spinach contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, zinc, magnesium, manganese, beta-carotene, lutein.
74
Spinach uses
- blood-building (i.e., anaemia),
- immune-boosting (high levels of vitamin A and C),
- vision (vitamin A),
- muscle relaxation / stress management / sleep (high magnesium),
- cardiovascular.
75
Salad greens benefits
* Vitamin C, K, carotenoids, folate, minerals, fibre.
* Chlorophyll — alkalising, blood building,
anti-cancer, gut healing, cleansing.
76
Salad greens energetics
Cool, hydrating, detoxifying. The bitter taste stimulates digestive juice secretion (eat at the start of a meal to aid digestion).
77
Lettuce contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, phosphorus, potassium, zinc, beta-carotene, lutein.
78
Lettuce uses
Eye and skin health (vitamin A), bone health (vitamin K).
79
Watercress contains
A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, glucosinolates, alpha and beta-carotene, lutein.
80
Watercress uses
Supports digestion (bitter).
Cancer prevention (antioxidants).
Bone health (calcium, vitamin K).
Immunity (vitamin C, antioxidant).
81
Chicory contains
Vitamin A, B1, B2, B3, B6, folate, C, E, K, calcium, iron, magnesium, manganese, phosphorus, potassium, carotenes, polyphenols, inulin (a prebiotic).
82
Chicory uses
Supporting the microbiome (inulin),
anti-inflammatory (polyphenols),
digestive health
blood glucose regulation (fibre).
83
Vegetable fruit benefits
* High nutrient content.
* Yellow, orange, red and purple pigments are antioxidant and anti-inflammatory.
84
Vegetable fruit energetics
Cool: High water content cucumber and tomato are hydrating; orange flesh (squash, pumpkin) is warm and nourishing.
85
Tomato contains
B1, B3, B6, folate, C, E, K, chromium, iron, magnesium, manganese, phosphorus, potassium, alpha and beta carotene, lutein, lycopene (potent antioxidant).
86
Tomato uses
- cancer prevention (high antioxidant content),
- prostate health (lycopene decreases cell damage and is thought to suppress the 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).
87
Why tomatoes are best cooked?
When tomatoes are cooked or puréed the body is able to absorb higher amounts of lycopene (as it is tightly bound to cell walls).
88
Pepper contains
Vitamin C, B1, B2, B3, 6, folate, E, K, iron, magnesium, manganese, phosphorus, potassium, alpha and beta-carotene, lutein, quercetin.
89
Pepper uses
- immune-boosting (high vitamin C - 1 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 anti-histamine (quercetin).
90
Okra contains
B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, zinc, alpha and beta-carotene, lutein, mucilage.
91
Okra uses
Bone health (calcium),
digestive health (high fibre content),
cardiovascular health (high antioxidant content).
92
Aubergine contains
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, zinc, anthocyanins - nasunin (an antioxidant that protects against DNA damage).
93
Aubergine uses
Cancer prevention (high antioxidant content) and possible anti-hypertensive effects (magnesium, potassium).
94
Squash contains
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, potassium, phosphorus, zinc, alpha and beta-carotene, lutein.
95
Squash 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).
96
Legume vegetables benefits
High in protein, fibre, vitamins, minerals, chlorophyll.
97
Legume vegetables energetics
Cool, hydrating, detoxifying.
98
Peas contain
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, magnesium, zinc, carotenes, lutein.
Protein: 1 cup = 8 g.
99
Mangetout contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, manganese, zinc, carotenes, lutein.
100
Green beans contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, iron, manganese, zinc, carotenes, lutein.
101
Legumes uses
Cardiovascular (regulate blood sugar and antioxidant),
musculoskeletal health (good source of protein),
digestive health (fibre content),
immune boosting (vitamin C, zinc and carotenoid content).
102
Allium Vegetables benefits
Abundant in vitamins and minerals.
* Sulphur compounds: Anti-microbial, anti-viral, anti-cancer; promote phase 2 liver detoxification.
* Support the microbiome — the alliums are rich in prebiotics.
* High in antioxidant and anti-inflammatory flavonoids (especially good for cardiovascular health).
103
Allium Vegetables energetics
Warm, although garlic is hot, so avoid if excess heat.
104
Onion contains
Vitamin B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron manganese, magnesium, phosphorus, potassium, zinc, betacarotene, lutein, quercetin. Red onions are higher in quercetin.
105
Onion uses
Anti-cancer (rich in flavonoids / antioxidants),
cardiovascular health (fibrinolytic properties and antioxidants), respiratory infections (high vitamin).
106
Leek contains
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, phosphorus, zinc, beta-carotene, lutein, inulin.
107
Leek uses
Anti-cancer (high antioxidant and inulin content),
cardiovascular health (high flavonoid content possible lowering of LDL cholesterol through inhibition of the HMG-CoA enzyme),
microflora health (inulin content).
108
Celery contains
Vitamins B6, folate, C, K, potassium,
magnesium and iron.
109
Celery uses
* Help manage cholesterol (a compound in celery called butylphthalide has been shown to lower cholesterol and lower blood pressure through vasodilation).
* Reduces joint inflammation (vitamin C and flavonoids) whilst promoting the urinary excretion of uric acid (i.e. gout).
* Supports skin health (vitamins A and C), whilst alkalising the body.
* Supports digestion: Increases stomach acid and supports the gastric mucosal barrier, and is high in insoluble fibre.
110
Fruit benefits
* Important sources of energy, vitamins, minerals.
* Antioxidant-rich (most of which are found in
fruit skins — opt for darker-skinned varieties).
* Flavonoids support cardiovascular health by causing vasodilation, lowering LDLs and protecting against endothelial oxidation.
111
Fruit energetics
Generally cool, sour taste supports digestion; high water content is hydrating; citrus slightly bitter so support liver function.
112
Apples contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, calcium, magnesium, phosphorus, potassium, beta-carotene, quercetin, epicatechin.
113
Apples uses
Digestive and elimination support (pectin = soluble fibre — it binds to fatty substances in the digestive tract, including cholesterol and toxins and removes them),
cardiovascular health (antioxidants, magnesium, potassium),
immune health (antioxidants).
114
Blueberries contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, zinc, beta carotene, lutein, anthocyanins.
115
Blueberries uses
Anti-cancer and anti-ageing (antioxidants),
blood sugar regulation,
cardiovascular health (fibre),
eye health (antioxidants).
116
Citrus contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, potassium, alpha / beta-carotene, quercetin, rutin.
117
Citrus uses
Anti-cancer (antioxidants),
eye health (vitamin A),
skin health (antioxidants and vitamin A),
immune health (antioxidants),
liver detoxification support (calcium D glutarate / glucaric acid promote Phase 2),
cardiovascular health (antioxidants, magnesium and potassium)
118
Strawberries contain
Vitamin B2, B3, B5, B6, folate, C, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, anthocyanins.
119
Strawberries uses
Immune-boosting,
anti-cancer,
anti-ageing,
cardiovascular health - all due to high antioxidant content.
120
Bananas contain
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, magnesium, manganese, phosphorus, potassium, alpha and beta-carotene, flavonoids (e.g., quercetin).
121
Bananas uses
Anti-ageing (antioxidants),
cardiovascular health (potassium and magnesium),
peptic ulcers (phospholipid content).
122
Grapes contain
Vitamin B1, B2, B3, B5, B6, folate, C, E, K, copper, iron, magnesium, manganese, potassium, alpha and beta-carotene, flavonoids (e.g., quercetin).
123
Grapes uses
Anti-cancer,
immune-boosting,
cardiovascular health (antioxidants),
digestive function (fibre).
124
Legumes benefits
* Rich in protein, complex carbohydrates, B vitamins and minerals.
* 70 / 20 / 10 ratio of carbohydrate to protein to fat.
* Slows glucose absorption / release (high fibre content).
* Antioxidant flavonoids in coloured skin pigments.
* Low in saturated fats, no cholesterol.
125
Why legumes are better cooked?
Many legumes must be cooked to inactivate toxic ‘lectins’, chemicals involved in plant defence which can cause severe gastro-intestinal problems.
* Adzuki beans, dried peas, mung beans, black lentils, chickpeas are low in lectins, so fine to use raw or sprouted.
126
Legumes energetics
Legumes are warm, dry, nourishing, good for building strength and energy. Affinity for kidney / adrenal function.
127
Mung beans contain
Vitamin A, B1, B2, B3, B6, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene
128
Broad beans contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, carotenes, lutein.
129
Red lentils contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, calcium, copper, iron, magnesium, phosphorus, potassium, zinc.
130
Legumes uses
Digestive (high fibre),
immune (zinc, selenium),
blood-building (iron),
cardiovascular health (high fibre, magnesium, B vitamins),
nervous system health (B vitamins and magnesium).
131
Nuts benefits
* Good source of protein, healthy fats, vitamins and minerals.
* Support cardiovascular health — improve cholesterol profile; anti-coagulant (vitamin E); arginine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure).
* Blood sugar regulation (high in fibre), nervous system health (healthy fats, B vitamins and magnesium).
132
Nuts energetics
Warm, deeply nourishing, build digestion,
strength, promote life
133
Do we need to soak seeds and nuts?
Soak nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest.
134
Almonds contain
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
More calcium than any other nut.
High fibre content.
135
Macadamia nuts contain
Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, complete protein (contain all the essential amino acids).
136
Almonds and macadamia nuts uses
Anti-cancer and cardiovascular health (antioxidants),
skin health (vitamin E, zinc),
digestive health (fibre),
bone health (calcium).
137
Brazil nuts contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc.
More selenium in one nut than the RNI (although this is dependent on soil quality).
138
Brazil nuts uses
Cardiovascular health (antioxidant),
liver (required for glutathione peroxidase),
reproductive health (antioxidant),
thyroid support (selenium aids conversion of T4 to T3).
139
Walnuts contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, selenium, beta-carotene, phospholipids, omega-3 (highest in nuts).
140
Walnuts uses
Brain health including memory (due to the phospholipids).
141
Seeds benefits
* Highly nutritious - a rich source of protein, healthy fats and fibre.
* Have a higher omega 6:3 ratio, but healthy omega-6.
* High fibre content slows the release of sugars in the blood (preventing a sugar spike) and is important for transit time.
* When soaked chia and flaxseeds are an excellent source of soluble fibre. The polysaccharides form mucilage which helps to soothe irritated mucosal membranes.
* Ensure the seeds are freshly ground, as they oxidise quickly.
142
Pumpkin seeds contain
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
143
Pumpkin seeds uses
Anti-parasitic (due to an amino acid in the seeds - cucurbitacin),
nervous system (B vitamins),
cardiovascular and immune health (antioxidants).
144
Chia contains
Vitamin A, B1, B2, B3, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, zinc, mucilage, phenolic compounds, omega-3.
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Chia uses
Anti-cancer and skin health (antioxidants),
digestive support (mucilage nourishes mucous membranes),
cardiovascular health (high omega-3).
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Flaxseed contains
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, potassium, zinc, mucilage, lignans, beta-carotene, lutein.
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Flaxseed uses
Soothing inflamed mucous membranes due to the mucilage content (mucilage is derived from polysaccharides which swell in water, and produce a gel-like substance),
anti-cancer (antioxidant content),
skin (fatty acids, minerals and vitamins).
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Quinoa contains
Vitamin A, B1, B2, B3, folate, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta-carotene, lutein.
A complete protein (quinoa is a ‘pseudo grain’).
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Quinoa uses
* Anti-cancer (many of the substances identified in quinoa have antiangiogenic properties, and also suppress the proliferation of cancer cells),
* digestive health (high fibre to support transit time, whilst also stabilising blood-glucose levels),
* anti-hypertensive (good levels of magnesium and potassium),
* reducing the symptoms of PMS (aided by the high B vitamin and magnesium content).
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Culinary herbs benefits
They contain ‘volatile oils’ which are:
– Anti-microbial: Inhibiting or slowing the growth of bacteria, yeasts and moulds.
– Promoting the release of digestive secretions, which in turn boosts the assimilation of nutrients.
- Stimulates appetite.
– Carminative herbs can regulate peristalsis, relax the smooth muscle and thus reduce digestive cramps, gas and bloating.
– Have medicinal effects that can be utilised in recipes.
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Culinary herbs energetics
Most culinary herbs are warming, because warmth promotes strong digestive ‘fire’ (Agni in Ayurveda). Even small quantities improve digestive strength, nutrient uptake and general health. In Ayurveda, undigested foods are considered toxins (Ama).
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Culinary herbs contraindications
Most culinary herbs are contraindicated in pregnancy and lactation in higher doses. Because aromatic culinary herbs relax the oesophageal sphincter and stimulate gastric juice secretion, larger amounts are contraindicated in acid reflux, gastritis and stomach ulcers.
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Aniseed (Pimpinella anisum)
Weak digestion, gas, bloating, IBS,
cough, asthma. Warm, sweet.
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Basil (Ocimum basilicum)
Weak digestion, gas, bloating, IBS, cough, colds, anxiety, low mood, fatigue. Warm.
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Black pepper (Piper nigrum)
Weak digestion / assimilation, poor circulation, rhinitis, productive coughs, viruses.
Hot, dry.
Increases uptake of conventional drugs, but also other herbs (particularly turmeric).
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Cardamom (Elettaria cardamomum)
Weak digestion, indigestion, nausea, bloating, IBS, low mood, coughs, gum disease.
Warm, dry.
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Chilli (Capsicum spp.)
Poor circulation, fatigue, debility, ischaemic heart disease.
Very hot, dry (depending on variety).
Safety: inflammatory disease, anticoagulant medications.
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Cinnamon (Cinnamomum zeylanicum)
Weak digestion, nausea, poor circulation, insulin resistance, H. pylori, candida.
Hot, dry, sweet.
Safety: diabetic drugs.
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Cloves (Syzygium aromaticum)
Indigestion, gas, bloating, worms, parasites.
Clove oil contains eugenol, which is a natural anaesthetic (numbs and reduces pain to ease a toothache) and is anti-inflammatory.
Hot, dry, spicy.
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Coriander (Coriandrum sativum)
Gas, bloating, IBS, fungal infections, chelation of heavy metals, anti-parasitic.
Cool, moist (fresh).
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Cumin (Cuminum cyminum)
Weak digestion, indigestion, gas, bloating,
IBS, diarrhoea.
Warm, spicy.
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Fennel (Foeniculum vulgare)
Indigestion, gas, bloating, GIT spasm, IBS, cough, low breast milk production.
Warm, sweet.
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Fenugreek (Trigonella foenum-graecum)
Gastritis, constipation, insulin resistance, low milk production (galactagogue).
Warm, moist, bitter.
Safety: diabetic medications.
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Garlic (Allium sativum)
High cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites. Hot, pungent.
Safety: anticoagulant and blood pressure drugs, before surgery.
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Ginger (Zingiber officinale)
Uses: Weak digestion (pro-kinetic), nausea, poor circulation, inflammation (i.e., arthritis), amenorrhea.
Warm (dry ginger — hot and dry).
Safety: Pregnancy, lactation, acid reflux, ulcers.
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Horseradish (Armoracia rusticana)
Poor circulation, weak digestion, sinus congestion, catarrh, intestinal worms.
Hot, spicy.
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Mustard seed (Brassica nigra)
Poor circulation, weak digestion, sinus congestion, cough, catarrh.
Hot, dry.
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Oregano (Oreganum vulgare)
Indigestion, gas, bloating, IBS, parasites, bacterial and fungal GIT infections (use oil).
Warm.
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Parsley (Petroselinum crispum)
Gas, bloating, IBS, fluid retention, hypertension, arthritis, amenorrhoea.
Neutral / warm.
Safe as a culinary herb but be cautious using large amounts (e.g., tincture) with blood pressure medications.
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Peppermint (Mentha x piperita)
Nausea, vomiting, colic, indigestion, flatulence, IBS, diarrhoea, asthma.
Neutral / warm.
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Rosemary (Rosmarinus officinalis)
Weak digestion, liver support, poor memory, concentration, circulation, depression.
Warm, dry.
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Sage (Salvia officinalis)
Tonsillitis / pharyngitis, indigestion, bloating, gastritis, colds, Alzheimer’s, menopausal sweats and hot flushes.
Warm, dry.
Safety: Do not use sage in large doses or the essential oil in epilepsy.
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Thyme (Thymus vulgaris)
Sore throat, cough, asthma, weak digestion, gas, bloating, fungal and bacterial GIT infections (SIBO, dysbiosis), parasites, viruses.
Warm, pungent.
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Turmeric (Curcuma longa)
Liver support, high cholesterol, inflammation (e.g., arthritis), low immunity, cancer prevention, Alzheimer’s.
Bitter, warm.
Safety: anti-coagulant medications.
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The Hay Diet
Dr Hay was a New York physician (1904) who determined that proteins and starches required different conditions for digestion. If consumed together, digestion time was slowed and nutrient absorption impaired.
The key aim of food combining is to improve digestion.
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The Hay Diet: Combining Rules
1. Proteins must be eaten separately from starches. Separate protein from starch meals by 3–4 hrs.
2. Neutral foods can be eaten either with protein or with starches (most vegetables, herbs, fats and oils + avocado).
3. Eat fruit away from other foods including vegetables, the exception is juicing, where low-starch vegetables (celery, leafy greens and cucumber) can be combined with fruit, except sweet fruit. Do not combine acidic fruit with sweet fruit. Always eat melons on their own.
