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CNM Nutrition 1 Pt.2 > Phytonutrients > Flashcards

Phytonutrients Flashcards

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1
Q

What are phytonutrients?

A

Chemical compounds produced by plants which are beneficial to human health

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2
Q

What is a metabolite?

A

A product of metabolism OR a substance essential to metabolism

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3
Q

What are PRIMARY metabolites?

A

Compounds necessary for plant survival (carbs, proteins, lipids, enzymes, chlorophyll)

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4
Q

What are SECONDARY metabolites?

A

An ADAPTIVE RESPONSE of the plant to its environment

Evolved to facilitate plant’s survival

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5
Q

What do secondary metabolites do FOR THE PLANT?

A
  • Protect against herbivores / pathogens / other plants
  • Protect against physical stressors (UVB)
  • Communication signals / attract pollinators
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6
Q

Roles of metabolites IN THE HUMAN BODY

A
  • Antioxidants
  • Increase detox of carcinogens/toxic compounds
  • Reduce DNA damage
  • Mimic/interact with hormones
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7
Q

Why do organic plants have higher phytonutrient levels?

A

Because, without the “support” of fertilisers/pesticides, they need to protect themselves to grow

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8
Q

Why can the same variety of plant have two different CHEMOTYPES?

A

Because they respond to the environment they grow in -> same plant grown in different areas may have different chemotypes

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9
Q

Are all phytonutrients safe?

A

No, e.g. alkaloids (morphine, caffeine, nicotine)

Or phytates = “anti-nutrients”

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10
Q

What is the biggest family of phytonutrients?

A

Phenols and polyphenols

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11
Q

Within the family of phenols and polyphenols, what is the largest group of phytonutrients?

A

Flavonoids

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12
Q

What colour do FLAVONOIDS usually give to plants?

A

Blue, purple, black
(Blueberries, blackberried, red cabbage)

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13
Q

What colour do chlorophyll usually give to plants?

A

GREEN (e.g. kale, spinach, broccoli)

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14
Q

What colour do LYCOPENE usually give to plants?

A

Red, pink (e.g. tomatoes, guava, watermelons)

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15
Q

What colour do CAROTENOIDS usually give to plants?

A

Yellow / orange (e.g. carrots, squash, sweet potatoes)

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16
Q

What colour do SULPHUR COMPOUNDS usually give to plants?

A

White / brown (e.g. garlic, onions, ginger)

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17
Q

What benefits do blue/purple/black plants provide?

A
  1. Antioxidant
  2. Heart health
  3. Circulation
  4. Vision
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18
Q

What benefits do green plants provide?

A
  1. Highly nutritious
  2. Support liver detox
  3. Binds to toxins in gut preventing absorption
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19
Q

What benefits do red plants provide?

A
  1. Reduce inflammation
  2. Prostate support
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20
Q

What benefits do orange/yellow plants provide?

A
  1. Immune system support
  2. Vision
  3. Joint health
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21
Q

What benefits do white/brown plants provide?

A
  1. Heart support
  2. Circulation
  3. Liver detox
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22
Q

Name 2 phenols and polyphenols

A

Flavonoids

Lignans

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23
Q

Name 3 flavonoids

A

Quercetin

Catechins

Anthocyanins

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24
Q

To what family do carotenoids belong to?

A

Terpenes

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25
What are phytosterols?
Plant lipids E.g. omega-3 or tocopherols (vit. E)
26
Name 3 sulphur compounds
I3C DIM Allicin
27
To what family do CATECHINS and EPICATECHINS belong to?
Flavonoids
28
What are food sources of catechins and epicatechins?
Tea (green, black), cocoa, black grapes
29
What are the therapeutic uses of catechins and epicatechins ? (6)
1. Anti-inflammatory -> asthma, eczema 2. Reduces histamine response -> urticaria/hay fever 3. Antioxidant -> anti-cancer 4. Neuroprotective -> Parkinson, depression, cognitive disorders 5. CDV health -> protect vascular endothelium, lower blood pressure / increase vasodilation, improve insulin resistance 6. Joint health -> protects cartilage
30
What is the most abundant flavonoid?
Quercetin
31
What is the therapeutic dosage for quercetin?
150-1500 mg x day
32
Food sources of quercetin
Onions (esp. red), apples (peel), capers
33
What are the therapeutic uses of quercetin? (4)
1. CDV health -> protect vascular endothelium, vasodilation = lower BP 2. Anti-cancer -> induced apoptosis and INHIBITS ANGIOGENESIS 3. Immune -> anti-inflammatory, anti-histamine, neuroprotective 4. Gout -> inhibits xanthine peroxidase (converting purines-> uric acid)
34
Why is the absorption of quercetin limited?
Occurs in most foods as GLYCONE -> needs to be split from sugars to be absorbed and become active
35
What are possible interactions with quercetin
Some antibiotics
36
What family does NARIGIN belong to?
Flavonoids
37
What are food sources of NARIGIN?
Citrus fruits
38
To what interaction should one be very careful when recommending NARGIN?
Grapefruit is contraindicated with numerous meds -> inhibits CYP3A4 = drugs are not metabolised -> remain in circulation
39
What are therapeutic uses of NARIGIN? (3)
1. CDV -> atherosclerosis, hyperlipidaemia 2. Anti-cancer -> inhibits angiogenesis 3. Diabetes -> slows retinopathy and neuropathy
40
What family do isoflavones belong to?
Flavonoids
41
What are food sources of ISOFLAVONES?
Mostly SOY, lentils, peas, chickpeas
42
Why are isoflavones more available in fermented products?
Because fermentation splits the sugar molecule from the isoflavone GLYCOSIDE = AGLYCONE
43
What is an AGLYCONE?
An isoflavone UNBOUND to a sugar molecule
44
Can everybody get the same benefits by consuming soy?
The benefits of soy isoflavones depends on the GUT FLORA capacity to convert ISOFLAVONE DAIDZEN to a metabolite with greater OESTROGENIC activity
45
What are the therapeutic uses of isoflavones?
1. OESTROGENIC activity : bind to oestrogen receptors mimicking oestrogen in some tissues and antagonising its effects on others = reduce risk of hormone-associated cancers and reduce menopausal symptoms of low oestrogen (like selective oestrogen modulators) 2. CVD health -> antioxidant and lower LDL oxidation 3. OSTEOPOROSIS -> increase BMD
46
Is soy protein beneficial?
No : its preparation usually gets rid of most isoflavones
47
What are the therapeutic dosage for isoflavones?
CDV health : 30g x day (soy protein) Menopause : 80-160 mg isoflavones Osteoporosis prevention : 40g x day (soy protein)
48
What drug interactions are there with isoflavones?
- Warfarin NO EFFECT on tamoxifen use
49
What is the safety profile of isoflavones?
Soy as whole food = safe Isolated isoflavones = debatable
50
What types of soy are NOT recommended?
SPI = soy protein isolate -> stimulates genes that may promote cancer
51
What are Lignans known for?
“Western equivalent” to phytoestrogenic soy
52
Why may Lignans be better than soy for a western individual?
Due to variations in gut bacteria
53
How are Lignans phytoestrogenic?
Once METABOISED BY INTESTINAL BACTERIA become enterodiol and entlactone (phytoestrogens)
54
Food sources of Lignans?
FLAXSEEDS, sesame seeds, cruciferous veg
55
What are the therapeutic uses of Lignans?
1. OESTROGEN MODULATION (improves it when low inhibits when high) -> menstrual irregularities, menopause support 2. ANTI-CANCER (hormonally-driven) -> oestrogenic, antioxidant, reduce 5alpha-reductase activity (BPH but also PCOS)
56
Dosage for Lignans
25g flaxseeds = 50mg Lignans Daily
57
What is the safety profile of LIGNANS
- Safe from food - Flaxseed may lower blood glucose -> careful with anti-diabetic drugs - Supp. safety not tested at pregnancy/lactation
58
Food sources of PROANTHOCYANIDINS
Grapes (seed’s skin), berries, cinnamon
59
Therapeutic uses of proanthocyanidins
1. Anti-cancer -> inhibit cell proliferation and induce apoptosis 2. Neurological health -> neuroprotective x Alzheimer’s, Parkinson’s
60
What dosage is recommended for proanthocyanidins?
For general health : plant-rich diet should meet requirements Specific health conditions : supp. doses = 100-300 mg x day
61
What is the difference between proanthocyanidins and anthocyanins ?
Anthocyanins = glycosides Proanthocyanidins = aglycone
62
Food sources of anthocyanins
Açai berry, blackcurrant, blueberry
63
What are the therapeutic uses of anthocyanins? (4)
1. CDV health : antioxidant and anti-inflammatory (protective against arterial damage and LDL oxidation), improve blood lipids, decrease arterial stiffness 2. T2DM : improves insulin sensitivity (enzyme AMPK), inhibits gluconeogenesis + protective against diabetic complications 3. EYE health : protect ocular tissue from oxidative stress 4. NEUROLOGICAL health : cross BBB -> neuroprotective effects
64
Recommended anthocyanins dosage?
25-30 mg daily x visual health Up to 640 mg for CDV support
65
Are there interactions with anthocyanins?
Increase bioavailability of certain drugs (anticancer, antibiotics, beta-blockers) If supplemented careful with anticoagulants
66
What family of phytonutrients do resveratrol belong to?
Stilbenoid
67
Food sources of resveratrol?
Red grapes, blueberries, raspberries
68
Recommended dosage for resveratrol?
10mg to 1 g BUT very expensive (usually too expensive over 100mg)
69
Are there interactions with resveratrol?
- Increased risk of bleeding at high doses with anticoagulant drugs - Increase bioavailability and toxicity of certain drugs (statins, immune-suppressants, calcium channel blockers)
70
What do phytosterols resemble?
Structure of cholesterol
71
What are the 2 classes of phytosterols?
1. Sterols 2. Stanols
72
Food sources of phytosterols
Unrefined vegetable oils, nuts, seeds
73
Therapeutic uses of phytosterols (4)
1. Promotes healthy serum CHOLESTEROL (lower LDL) 2. ANTI-CANCER -> reduce angiogenesis 3. PROSTATE health -> inhibits 5alpha-reductase and aromatase 4. IMMUNE modulation -> increase/reduce t-helper activity
74
Are there interactions with phytosterols?
- Additive effects with cholesterol lowering meds (statins) - High amounts may inhibit dietary carotenoids absorption
75
What are isothiocynates?
Biologically active breakdown products of glucosinates (= a sulphur-rich compound)
76
What are food sources of isothiocynates?
Cruciferous veg, horseradish, mustard
77
What is myrosinase?
ENZYME catalysing the hydrolysis of GLUCOSINATES to FORM ISOTHIOCYNATES -> its stored in cell separate from glucosinates —> released when cell is DAMAGED Inactivated by heat/cooking
78
What are the therapeutic uses of isothiocynates? (4)
1. Anti-oxidant (also increases glutathione) 2. Anti-inflammatory = reduce risk of chronic disease 3. LIVER DETOX -> induce phase 2 enzymes (down regulators phase 1) 4. Anti-cancer : DNA protective, inhibit angiogenesis
79
Recommended isothiocynates dose
At least 5 weekly servings (80g) of cruciferous = reduction in cancer risk
80
Are isothiocynates safe?
Yes (no interactions either) Some degenerate to goitrogens
81
What is indole-3-carbinol?
Derived from the breakdown of glucobrassicin (from cruciferous veg)
82
What happens to I3C in the stomach?
In that acidic environment it forms few metabolites, mainly DIM (same physiological effects)
83
Food sources of I3C
Cruciferous veg, broccoli sprouts
84
What are therapeutic uses of I3C? (3)
1. OESTROGEN modulation - Binds to oestrogen receptors = antagonist - Increase conversion of OESTRADIOL -> weaker protective form - Inhibits aromatase (convert oestrogen -> testosterone) 2. CERVICAL DYSPLASIA 3. BREAST and PROSTATE cancer -> reduces angiogenesis and supports DNA repair
85
I3C therapeutic dosage
200-800mg daily
86
What are general guidelines to support oestrogen clearance?
1. Optimise soluble/insoluble fibre x optimise excretion via bowel 2. Optimise gut-microbiome to prevent de-conjugation of excreted oestrogen 3. Support methylation (folate, B6, B12) 4. Avoid dairy and oestrogen-mimicking agents
87
To what class of phytonutrients do carotenoids belong to?
TREPENE
88
What are the most common carotenoids?
Alpha and beta carotene, provitamin A, lutein, zeaxanthin and lycopene
89
What is the therapeutic use of lutein and zeaxanthin?
EYE health : protect retinal cells from oxidative stress + promote efficient neuronal signalling = improve vision (Macular degeneration, cataracts, diabetic retinopathy, …)
90
Recommended dosage for lutein and zeaxanthin to protect against age-related macular degeneration
Lutein : 10mg/day Zeaxanthin : 2 mg/day
91
Safety profile for lutein and zeaxanthin
Safe No reason to moderate intake No interactions reported
92
What is lycopene?
Fat-soluble red pigment produced by plants = non-vit. A carotenoid
93
Food sources of lycopene
Tomatoes (paste/puree), watermelon, pink grapefruit
94
Therapeutic uses of lycopene (3)
1. ANTI-CANCER : powerful antioxidant + PROTECTS DNA + decrease inflammation 2. PROSTATE HEALTH : lycopene naturally accumulates in the prostate -> inhibits BPH 3. CDV health : prevents LDL oxidation, reduces plaque formation
95
GENERAL recommended dosage intake for lycopene
8-22mg/day
96
THERAPEUTIC dosage intake of lycopene
Up to 75mg/day (Preferably from diet due to synergistic effect of phytonutrients)
97
What is safety profile of lycopene?
No toxicity High intake may cause LYCOPENODERMA (= skin discolouration) -> resolved by stopping intake

CNM Nutrition 1 Pt.2 (10 decks)

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