Flashcards in **Superfoods Deck (57)
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1
how do legumes help diabetes 2
high fibre, low GL ass with less risk of developing
improves blood glucose control, lowers insulin secretion and delays hunger which reduces obesity - risk factor for diabetes.
2
3 ways legumes help CVD
high fibre reduces cholesterol
high folate reduces homocysteine
high Mg reduces BP
3
how to legumes help cancer
saponins
protease inhibitors
phytic acid
slows tumour growth
4
what are beta glucans
water soluble polysaccharide fibre
5
how to oats lower cholesterol
beta gluons bind with bile acids on gut and increase faecal bile excretion = ^ LDL clearance
6
how do oats help diabetes to stabilise glucose/insulin levels
BGs ^ viscosity of food in small intestine, delays absorption which reduces peak post prandial plasma glucose/insulin levels.
7
how to beta glucans control appetite
delays stomach emptying
prolonging fullness
stabilising blood glucose
8
how are cranberries helpful in UTIs - what other fruit does this?
proanthocyanidins interfere with bacterial adherence to unary tract epithelial cells by wrapping around e coli.
Blueberries
9
1 litre + a day of cranberry juice could cause
renal calculi
10
given their ability to wrap around bacteria and preventing adherence & colonisation, which 2 other conditions are cranberries useful for
Periodontal disease - plaque bacteria
H pylori
11
which 2 enzymes to Goji berries boost
SOD
Glutathione peroxidase
12
highest on ORAC of any fruit/veg
Acai
13
as antioxidant name 2 conditions Acai useful for
ageing
chronic disease
14
historical uses of Acerola Cherry
boosts immune sx
protects against infection
cholesterol
regulates BP
prevents atherosclerosis
15
3 current uses for Acerola Cherry
cancer
cholesterol
inhibits Cox enzymes like NSAIDS
16
besides being anti-cancer & anti-tumour, how are blueberries helpful with ageing
reduce normal oxidative cellular damage that occurs with ageing
17
how do tomatoes help prostate cancer
high serum lycopene levels ass with reduces prostate cancer risk
18
3 conditions that pomegranate can help
atherosclerosis
cholesterol
prostate cancer
19
what in oranges helps them to decrease formation of calcium based renal calculi
citrate
20
what in oranges lowers the risk of hypertension/stroke
high potassium
21
how do oranges help asthma
improve lung function
22
why are grapefruit good for CVD prevention
anti arrhythmic effect
23
what do we need to remember when eating grapefruit and on meds
inhibits Ph 1 enzymes
increases bioavailability of some drugs - toxicity
24
how does the soluble fibre in apples normalise bowel function
pectin absorbs water, provides bulk - helps with diarrhoea and constipation
25
why careful with apple seeds
contain hydrogen cyanide
26
what is the fat profile of olive oil
70% 09
sat fat
6
3
27
how is olive oil good for the heart
vaso-dilating
anti-platelet
prevents LDL oxidation > atherosclerosis
28
how is olive oil antiinflamm
lowers cytokines
29
enzyme released when garlic is chewed or chopped that forms allicin
allinase
30
