Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Nutrition 1 semester 2 > Phytonutrients > Flashcards

Phytonutrients Flashcards

(95 cards)

Start Studying
1
Q

What are phytonutrients

A

chemical compounds produced by plants which are beneficial to human health and help prevent diseases. There are over 25,000

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Organic compounds are a by-product of glycolysis or photosynthesis. The compounds can be divided into primary and secondary metabolites. What are they

A

Primary metabolites:
compounds necessary for the plant’s survival, eg carbs, proteins, lipids, enzymes, chlorophyll

Secondary metabolites:
synthesised by plant in reaction to its environment - adaptive response. For survival and to protect from predators.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Why is it not advisable to isolate phytonutrients in food

A

There are synergistic interactions between the phytonutrients of the whole plant. Beta-carotene for example was found to worsen lung cancer when isolated.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are teh roles of secondary metabolites in plants

A

protect against herbivores, pathogens

Protect against physical stressors eg UV light

Signals for communication and attract pollinators

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the roles of secondary metabolites in the human body

A

Antioxidant (eg quercetin)
Regulate the cell cycle
Increase detoxification of carcinogenic and other toxic compounds
Reduce DNA damage (eg lycopene in toms)
Mimic or interact with hormones (eg lignans in flaxseeds can support low oestrogen levels.)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Why do organic plants have higher levels of phytonutrients

What is a chemotype

A

they have to protect themselves in their environment

Chemotype is a variation / chemically distinct entity of a plant with differences in the composition of the secondary metabolites

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What factors influence the difference in phytonutrients between plants

A

chemotype of plant
Soil and water condition
Fungi and mycorrhizae
Insect friends and foes
climate
seasonal cycles
variability of plant part
bacteria, virus, pathogens
humans and animals around them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Name phytochemicals that can be toxic to humans and what class of phytochemicals are they from

A

ALKALOID
Morphine - from opium poppy
Digoxin - found in foxglove

It’s all about dosage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

List less harmful examples of potentially toxic phytonutrients

A

Caffeine - alkaloid

Solanine and Chaconine - alkaloids from the nightshade family

Phytates - found in legumes, beans and may prevent absorption of some minerals (zn, Fe, Ca). But only if consumed in large amounts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Name foods where flavonoids are found (purple, blue, black)

A

Blueberries, blackberries, red cabbage, black olives

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Name foods where chlorophyll is found (green)

A

Kale, spinach, broccoli, watercress, cucumber, avo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Name foods where lycopene are found (red, pink)

A

tomatoes, watermelon, guava

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Name foods where carotenoids are found (orange)

A

carrot squash, orange, melon, peppers, turmeric

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Name foods where sulphur are found (White)

A

garlic, onions, leeks, ginger, mushrooms, parsnips

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the benefits of blue, purple, black foods - flavonoids

A

antioxidant. heart health, circulation, vision

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the benefits of green foods - chlorophyll

A

liver detoxification, binds with toxins preventing reabsorption into the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the benefits of red foods

A

reduces inflammation, high in vit C and supports the prostate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the benefits of orange, yellow food

A

improves immune system, vision and joint health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What are the benefits of white, brown foods

A

heart, circulation, liver detox

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the largest family of phytonutrients and what is the most common phytonutrient within it

A

Phenols and polyphenols

Flavonoids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are phytonutrients found within phenols

A

Flavonoids - quercitin, catechins, anthocyanins, isoflavins

phenolic acids - gallic acid (grapes), caffeic acid (thyme, sage)
Salicylic acid

Lignana

Stilbenes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Flavonoids belong to the polyphenol family and contain six subgroups, What are they

A

FlavOnols (kale, spinach, quercitin in red onions/apples)

Flavones (parsley, celery)

Isoflavones

Flavanones

Anthycuanins

FlavAnols or catechins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Name three classes of phytonutrients

A

Terpenes - carotoineds

Phytosterols (lipids) - Omega 3, 6, 9, Tocopherols

Sulphur compounds - I3C, sulforophane and DIM, Allicin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are catechins and epicatechins

A

flavonoids with strong antioxidant properties

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Name four food sources of catechins and epicatechins
Tea - green, black, oolong Cocoa Black grapes, berries, apples, pears, plums Vinegar
26
List four functions of catechins and epicatechins
anti inflammatory - strong antioxidant, inhibits COX-1 and LOX-5, reduces histamine response Neurological health - inhibits momoamine oxidase CV health - antioxidant, lowers BP and LDL, increases NO, reduces insulin resistance Joint health - green tea polyphenols lessen joint degeneration
27
List therapeutic uses of catechins and epicatechins
RH and OA, asthma, eczema, hayfever, IBD, Parkinsons, depression
28
What is the therapeutic dose range of quercetin and why should it be consumed regularly
150-1500mg/day It has a fast excretion rate so needs to be consumed regularly
29
Name food sources of quercitin
apples, onions (red), grapes, capers, asparagus, tomatoes, kale, brassicas, berries
30
List functions of quercitin
CV health - antioxidant protecting vascular endothelium, inhibits LDL oxidation. Lowers BP. Support athletic performance by increasing circulation Anit cancer - anti tumour functions, induces apoptosis. Inhibits BV growth Immune system - anti infammatory as inhibits COX and LOX and downregualtes NF-kB Xanthine oxidase - inhibits it, it converts purines to uric acid
31
List therapeutic uses of quercitin
Hayfever, histamine reactions, aasthma, hives, IBD, RA, OA, Gout, CVD, hypertension
32
How is quercetin best taken for absorption
It's hydrophobic so best with fats or apple pectin. It occurs in most food as a glycone (attached to a sugar molecule), so must be split from the sugar to become active.
33
Naringin - how is it metabolised in the body
by gut bacteria
34
List food sources of naringin
citrus (esp grapefuit) Cooked tomato paste
35
WHy is grapefruit contraindicated with numerous medications
It inhibits intestinal CYP3A4 (the pathway used for many pharma drugs) resulting in less metabolism and higher circulating levels of drugs
36
List functions of Naringin
CV - protects vascular endothelium, antioxidant and LDL lowering Anti cancer - reduces antiongenesis Diabetes - reduces diabetic retinopathy and neruopathy
37
List therapeutic uses of naringin
atherosclerosis hyperlipidaemia cancer prevention slows progression of diabetes and complications
38
Name food sources of isoflavonoids
soy, lentils, peas, chickpeas, peanuts alfalfa sprouts red clover brussel sprouts
39
Why is the fermentation or digestion of soy products important
The isoflavones are present as glycosides (bound to sugar molecule) and fermenting releases the sugar molecule, leaving the aglycone
40
Why is gut bacteria important for the digestion of isoflavones/soy
colonic bacteria can convert the soy isoflavone daidzein to equol, which has greater oestrogenic activity
41
What can you do to increase equol production
eat isoflavones from a young age regularly consume seaweed, green tea.
42
What is the main therapeutic use of isoflavonoids
they have weak oestrogenic activity. Bind to oestrogen receptors, mimicking the effects of oestrogen in some tissue and antagonising (blocking) effects in other tissue Reduces menopausal symptoms - SAGE tea provides regular delivery of flavonoids Reduce risk of hormone related cancers
43
List other therapeutic uses of isoflavonoids
Hormonal/Oestrogen support CV health - antioxidant and LDL lowering Reduce arterial stiffness Osteoporosis - can increase bone mineral density
44
What type of soy must NOT be recommended
All GMO sources Soy protein isolate (SPI) is highly process, unfermented and poss. GMO MINIMALLY PROCESSED SOY - STIMULATES GENES THAT SUPPRESS CANCER. HIGHLY PROCESSED PROMOTE TUMOUR GROWTH
45
Name food sources of Lignans
Flaxseeds sesame seeds beans pulses cruciferous veg
46
Why is intestinal bacteria important for lignan metabolism
intestinal bacteria metabolise lignans to the phytoestrogen compounds enterodiol and enterolactone
47
What are the functions of lignans
Oestrogen modulation - binds to oestrogen receptors exerting an oestrogenic effect that is milder than endogenous oestrogens. Can increase or antagnoise oestrogen activity. MENOPAUSE SUPPORT CYCLE IRREGULARITIES Anti cancer - anti cancer properties, especially hormonally driven breast and prostate. Mechanisms: - modulation of oestrogen metabolism - strong antioxidant - reduces 5a-reductase activity, reducing DHT 25g/day (providing 50mg lignans)
48
What are the safety precautions of lignans
may lower blood glucose levels and might have additive effects when used with anti diabetic drugs
49
Proanthocyanidins - list food sources
Grapes (skin and seeds) cranberries, blueberries, elderberry Cocoa Apples, cinnamon, cashews
50
List 4 functions of proanthocyanidins
CV health - antioxidant properties prevent LDL oxidation Enhance NO production Improes circulation Immune modulation - stabilise mast cells. Stabilise lymphocyte and macrophage activity Neurological health - neuroprotective against alzheimers and parkinsons Anti cancer - inhibit cell proliferation and induce apoptosis
51
What are the possible therapeutic uses of proanthocyanidins
atherosclerosis hypertension diabetic retinopathy and neuropathy Anti allergic immune response Alzheimers and parkinsons
52
What proanthocyanidin food is recommended for specific health conditions
grape seed pine bark extracts A plant rich diet is considered to provide enough for general health
53
Name food sources of anthycyanins
acai, blueberry, blackcurrent, cherry, red grape blue, red, purple pigments
54
List 3 functions of anthocyanins
CV health - antioxidant scavenging ROS. Anti inflammatory; inhibits NF-kB. Protects against endothelial damage and reduces LDL oxidation T2DM - improves insulin secretion and increases sensitivity, upregulates GLUT4 Eye health - protect occular tissue from oxidative stress. Improves night vision. Neurological health - crosses the BBB to exert neuroprotective effects Supports cognitive performance
55
List therapeutic uses of anthocyanins
neurodegenerative conditions - eg alzheimers, Parkinsons, MND Protects against age related memory loss. Hypertension Atherosclerosis T2DM
56
What are the dosage recommendations for anthocyanins when taken as a whole food and supplement
1/3 cup of blueberries daily for reduced risk of CVD, T2DM, neurological decline. 25-50mg daily for visual health
57
What are the possible interactions with anthocyanins
may increase bioavailability of certain drugs including anti cancer agents, antibiotics and B-blockers. High supplemental dose could increase risk of bleeding with anticoagulant drugs
58
Resveratrol - list the food sources
Red grapes Blueberries, raspberries, cranberries, Peanuts pistachios cocoa
59
List three functions of resveratrol
Antioxidant - prevent LDL oxidation; support fertility; anti cancer Insulin sensitivity - esp in obese oestrogen modulation - phytoestrogen. Can inhibit aromatase
60
List therapeutic uses of resveratrol
CV health, anti ageing T2DM (dose 150mg day) Oestrogen dominance
61
What is the recommended dose of resveratrol
10mg - 1g/day
62
what plant is most resveratrol supplementation sourced from
Japanese knotwood
63
What are the interactions with resveratrol
High intake could increase risk of bleeding with anticoagulants Inhibits CYP450 - Supplementation could increase bioavailability and toxicity of drugs (statins, immune suppressants etc)
64
Name the two significant classes of phytosterols
sterols stanols - only compromise 10% of dietary phytosterols
65
List food sources of phytosterols
unrefined veg oils, nuts, seeds, whole grains, legumes Three highest are: Wheat germ Sesame oil Pistachios
66
List 4 therapeutic uses of phytosterols
1. promotes healthy serum cholesterol. Lowers LDL by displacing dietary cholesterol from micelles decreasing absorption; impeding transport from entercytes into circulation; increasing intestinal clearance of cholesterol 2. Anit cancer - inhibit cell proliferation, induce cell cycle arrest and apoptosis; reduce angiogenesis 3. Benign prostate hyperplasia - inhibits 5-a- reductase and aromatase 4. allergy/asthma - supports immune modulation by increasing T-helper cell activity
67
What is the main interaction of phytosterols
additive effects with cholesterol lowering meds - statins
68
Isothiocyanates (ITCs) - what are they
biologically active breakdown products of glucosinolates (from sulphur rich compounds)
69
Name food sources of isothiocyanates
cruciferous veg horseradish mustard
70
What is the enzyme needed to hydrolise clucosinolates to form ITCs (isothiocyanates) and how is it released and what inactivates it
Myrosinase Released by chopping/slicing/chewing Inactivated by heat - though gut bacteria can hydrolise glucosinolates to a certain extent
71
Name the top three food sources of glucosinolates
brussels sprouts garden cress mustard greens
72
List the three key functions of glucosinolates/isothiocyanates
Antioxidant/anti inflammatory - increase tissue glutathione levels. Inhibits pro inflammatory signalling molecules Liver detox - potent inducer of phase II and down regulates phase I Anti cancer - protect DNA from carcinogenic damage Inhibit angiogenesis Enhance glutathione S-transferase (phase II enzymes for detoxification of carcinogens)
73
What quantity of cruciferous veg is recommended per week to reduce cancer risk
at least five servings (80g per serving) of cruciferous veg
74
What is a safety consideration of glucosinolates
some degrade to goitrogens (decrease uptake of iodine in thyroid). If low thyroid function limit brassicas to 1-2 serves/day and ensure good intake of iodine
75
Indole-3-carbinol - what is is derived from
the breakdown of glucobrassicin - a glucosinolate found in cruciferous veg
76
Why are isothiocyanates/glucosinates said to be protective against cancer - what conditions promote cancer development
Chronic inflammation and increased oxidation, with poor detoxification pathways are key factors for cancer development
77
In the acidic environment of the stomach, what indole products does I3C form, and which is more active - I3C or its metabolite
3,3'-diindolylemthane (DIM) I3C and DIM have the same physiological effects
78
Name the food source that is most abundant in I3C
Broccoli sprouts - 20-50 times more I3C than normal broccoli
79
Name three functions of I3C
1. Oestrogen modulation - selectively binds to oestrogen receptors acting as an oestrogen antagonist. Influences phase I CYP enzymes to increase conversion of oestradiol to protective form of oestrogen Inhibits aromatase, reducing conversion of testosterone to oestrogen 50g broccoli sprouts day 2. Cervical intraepithelial neoplasia (CIN). Modulates risk factors for CIN (and cervical cancer) such as elevated oestrogen and inflammation. Reduces activity of NF-kB, reducing cytokines 3. Breast and prostate cancer regulates oestrogen and androgen levels Induces cell cycle arrest, activates tumour suppressor genes, reduces angiogenesis
80
Name therapeutic uses of I3C
oestrogen sensitive cancers cervical dysplasia CIN Breast and prostate cancer
81
what is the general therapeutic dose of I3C
200-800mg/day 1 head of cabbage = 1200mg
82
List 4 ways of supporting oestrogen clearance
optimise fibre intake to bind to and excrete oestrogen via the bowel Optimise gut microbiome to prevent to prevent de-conjugation of excreted oestrogens Support methylation with folate, B6, B12 foods Avoid dairy and oestrogen mimicking agents et BOA, dioxins (pestacides). Smoking, alcohol, caffeine which burden the liver.
83
Name the most common carotenoids in the western diet
a-carotene b-carotene b-cryptoxanthin lutein zeaxanthin lycopene
84
What class of phytonutrients do carotenoids belong to
terpene
85
Name food sources of carotenoids
yellow, orange and red fuit and veg. Green veg
86
What is the primary function of lutein and zeaxanthin and name therapeutic uses
Eye health age related macular degeneration cataracts diabetic retinopathy uveitis
87
What are the mechanisms by which lutein and zeaxanthin protects the eye
they collect in the macula of the eye and absorb up to 90% of blue light Protects retinal cells from oxidative stress Inhibits NF-kB signlling - reducing inflammation associated with eye disorders.
88
What dosage of lutein and zeaxanthin have been shown to protect against age related macular degeneration, and how does this relate to cooked spinach or kale
Lutein - 10mg day Zeaxanthin - 2mg day 1 cup cooked spinach or kale contains between 3-20 mg of the two carotenoids.
89
Name two ways of increasing the bioavailability of carotenoids
consume with small portion of fat Lightly steam
90
Name food sources of lycopene
tomatoes Guava Pink grapefruit watermelon papaya
91
Name three therapeutic uses of lycopene
1. Anti cancer - antioxidant, prevents oxidative damage to DNA. Inhibits cancer cell growth. Decreases inflammation (which mediates tumour growth) by: - reducing COX-2, Interleukin-1 and 6 and TNF-a - Inhibits NF-kB 2. Prostate health - Lycopene accumulates in the prostate and can inhibit progression of BPH and decrease PSA. Induce apoptosis. 3. Cardiovascular health - prevents oxidation of LDLs, reduces plaque formation.
92
What health benefit is intake of tomato juice linked with
improvements in endothelial dysfunction
93
What is the recommended dosage of lycopene
8-22mg/day
94
What preparation methods can aid the absorption of lycopene
juicing cooking mixing with oils and fats.
95
What is the difference between primary and secondary plant metabolites
Primary : compounds in all plants necessary for survival - carbohydrates - proteins - lipids - enzymes - chlorophyll Secondary: synthesised by plant in reaction to its environment. Stressors. Protect against physical/environmental stressors. Eg flavonoids, quercitin

Nutrition 1 semester 2 (11 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions