Lesson 5 - Supplementation And Functional Foods Flashcards
(47 cards)
What are functional foods?
Foods that provide health benefits beyond essential nutrients and energy
They have health-promoting and disease-preventing properties.
How do functional foods protect the body?
They help protect against toxins and prevent cell damage
Used in combination with a healthy diet and exercise for optimal health.
What role do antioxidants play in the body?
They protect against free-radical damage
Free radicals can damage cells and are implicated in many diseases.
What increases the formation of free radicals?
Injury, stress, pollution, and illness
More free radicals require more antioxidants to neutralize them.
What diseases are antioxidants suggested to protect against?
- Heart disease
- Cancer
- Arthritis
- Chronic degenerative diseases
A combination of antioxidants offers greater protection than a single antioxidant.
Define whole foods.
Foods that have not been processed or stripped of nutrients
Whole foods provide health benefits due to phytochemicals and fiber.
What are phytochemicals?
Chemical constituents of plant foods that act as a plant’s natural immune system
Many phytochemicals are potent antioxidants.
What are some common sources of allicin?
- Garlic
- Onions
- Leeks
- Shallots
Allicin is linked to cancer cell replication hindrance and cholesterol reduction.
What is the primary function of carotenoids?
They are potent antioxidants
Includes beta carotene and lycopene, found in colorful fruits and vegetables.
What is curcumin and its significance?
The active ingredient of turmeric with antioxidant properties
Studies indicate it may slow cancer growth and has anti-inflammatory effects.
What are flavonoids known for?
Being powerful antioxidants and improving cholesterol levels
Found in fruits, vegetables, tea, and dark chocolate.
What role do indoles and isothiocyanates play in cancer prevention?
They help prevent cancer
Indole-3-carbinol (I3C) is a notable example found in cruciferous vegetables.
What are plant stanols and sterols used for?
They lower cholesterol levels
Found in vegetable oils.
Define phytoestrogens.
Plant chemicals that act like estrogen in the human body
Includes lignans and isoflavones, which may help prevent certain cancers.
What are saponins and their effect?
Phytochemicals that may inactivate cancer-causing enzymes
Found in whole grains, apples, and tea.
What is the function of dietary fiber?
Necessary for a healthy gastrointestinal tract
Stimulates peristalsis and helps transport cholesterol out of the body.
What are the two types of dietary fiber?
- Insoluble fiber
- Soluble fiber
Insoluble fibers aid in bowel regularity, while soluble fibers help reduce cholesterol levels.
What is lauric acid and its source?
A saturated fatty acid found in coconut oil
Believed to have antimicrobial properties and increase HDL cholesterol.
What health benefits do catechins provide?
May help reduce the risk of Alzheimer’s and Parkinson’s disease
Found in green tea, wine, and chocolate.
What are tannins and where are they found?
A type of polyphenol with antibiotic properties
Found in coffee, tea, wine, and cranberries.
What are salvestrols?
Natural chemicals that activate inside cancer cells to cause cell death
Found in strawberries, oranges, grapes, and cocoa.
What are fermented foods and their benefits?
Foods preserved through fermentation that improve digestion and health
Include yogurt, kefir, and pickled vegetables.
What is the role of probiotics?
Support and enhance healthy intestinal flora
Necessary for proper digestion and preventing undesirable microorganisms.
What should you look for when buying yogurt?
The words ‘active’ or ‘live’ in reference to the culture
Active cultures boost friendly bacteria in the intestines.
