**Superfoods

Question 1

how do legumes help diabetes 2

Answer 1

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.

Question 2

3 ways legumes help CVD

Answer 2

high fibre reduces cholesterol
high folate reduces homocysteine
high Mg reduces BP

Question 3

how to legumes help cancer

Answer 3

saponins
protease inhibitors
phytic acid
slows tumour growth

Question 4

what are beta glucans

Answer 4

water soluble polysaccharide fibre

Question 5

how to oats lower cholesterol

Answer 5

beta gluons bind with bile acids on gut and increase faecal bile excretion = ^ LDL clearance

Question 6

how do oats help diabetes to stabilise glucose/insulin levels

Answer 6

BGs ^ viscosity of food in small intestine, delays absorption which reduces peak post prandial plasma glucose/insulin levels.

Question 7

how to beta glucans control appetite

Answer 7

delays stomach emptying
prolonging fullness
stabilising blood glucose

Question 8

how are cranberries helpful in UTIs - what other fruit does this?

Answer 8

proanthocyanidins interfere with bacterial adherence to unary tract epithelial cells by wrapping around e coli.
Blueberries

Question 9

1 litre + a day of cranberry juice could cause

Answer 9

renal calculi

Question 10

given their ability to wrap around bacteria and preventing adherence & colonisation, which 2 other conditions are cranberries useful for

Answer 10

Periodontal disease - plaque bacteria

H pylori

Question 11

which 2 enzymes to Goji berries boost

Answer 11

SOD

Glutathione peroxidase

Question 12

highest on ORAC of any fruit/veg

Answer 12

Acai

Question 13

as antioxidant name 2 conditions Acai useful for

Answer 13

ageing

chronic disease

Question 14

historical uses of Acerola Cherry

Answer 14

boosts immune sx
protects against infection
cholesterol
regulates BP
prevents atherosclerosis

Question 15

3 current uses for Acerola Cherry

Answer 15

cancer
cholesterol
inhibits Cox enzymes like NSAIDS

Question 16

besides being anti-cancer & anti-tumour, how are blueberries helpful with ageing

Answer 16

reduce normal oxidative cellular damage that occurs with ageing

Question 17

how do tomatoes help prostate cancer

Answer 17

high serum lycopene levels ass with reduces prostate cancer risk

Question 18

3 conditions that pomegranate can help

Answer 18

atherosclerosis
cholesterol
prostate cancer

Question 19

what in oranges helps them to decrease formation of calcium based renal calculi

Answer 19

citrate

Question 20

what in oranges lowers the risk of hypertension/stroke

Answer 20

high potassium

Question 21

how do oranges help asthma

Answer 21

improve lung function

Question 22

why are grapefruit good for CVD prevention

Answer 22

anti arrhythmic effect

Question 23

what do we need to remember when eating grapefruit and on meds

Answer 23

inhibits Ph 1 enzymes

increases bioavailability of some drugs - toxicity

Question 24

how does the soluble fibre in apples normalise bowel function

Answer 24

pectin absorbs water, provides bulk - helps with diarrhoea and constipation

Question 25

why careful with apple seeds

Answer 25

contain hydrogen cyanide

Question 26

what is the fat profile of olive oil

Answer 26

70% 09 sat fat 6 3

Question 27

how is olive oil good for the heart

Answer 27

vaso-dilating anti-platelet prevents LDL oxidation > atherosclerosis

Question 28

how is olive oil antiinflamm

Answer 28

lowers cytokines

Question 29

enzyme released when garlic is chewed or chopped that forms allicin

Answer 29

allinase

Question 30

4 safety concerns with garlic

Answer 30

lowers BP uncontrolled bleeding digestive issues allergy

Question 31

3 ways garlic good for CVD

Answer 31

decreases cholesterol synthesis by hepatocytes inhibits HMG CoA reductase enzyme anti-platelet

Question 32

2 ways garlic good for detox

Answer 32

inhibits Ph 1 induces Ph 2 increases glutathione synthesis

Question 33

why are bitter flavours of cruciferous veg good for digestion

Answer 33

increase HCL & saliva production by increasing gastrin production - also increase peristalsis

Question 34

what enzyme is released when cruciferous veg is chopped/chewed which releases the anti-cancer glucinosolates

Answer 34

myrosinase

Question 35

2 ways that cruciferous veg are anti cancer

Answer 35

glucosinolates | increase Ph 2 enzymes

Question 36

3 ways chlorophyll prevents cancer

Answer 36

binds to carcinogens reducing their absorption from GIT, reducing amount that reaches susceptible tissues antioxidant inhibits Ph 1, ^ Ph 2 - less exposure to carcinogens

Question 37

popular uses for barley grass

Answer 37

``` skin diseases asthma anaemia diabetes osteoarthritis obesity hypercholesteroleamia etc ```

Question 38

what gives wheatgrass its anti cancer and wound healing properties

Answer 38

chlorophyll

Question 39

what gives wheatgrass its antibiotic activity

Answer 39

agropyrene

Question 40

what gives wheatgrass its antioxidant/anti inflamm activity

Answer 40

apigenin

Question 41

popular uses wheatgrass

Answer 41

``` haemoglobin production diabetes wound healing detoxing liver/blood ^ BP improving digestion gout ulcerative colitis cancer etc ```

Question 42

how much protein in spirulina

Answer 42

65%

Question 43

which mineral in spirulina is highly bioavailable

Answer 43

Fe

Question 44

2 side effects spirulina

Answer 44

digestive upset | can worsen auto immune disorders

Question 45

what could happen in spirulina contaminated with microcystin

Answer 45

``` hepatoxicity jaundice D & V shock death ```

Question 46

how is spirulina helpful for allergies

Answer 46

inhibits mast cell-mediated allergic reactions | increases IgA in GIT without increasing IgG/IgE

Question 47

therapeutic uses chlorella

Answer 47

antiviral boosts immune sx heavy metal detox constipation

Question 48

side effect corainder

Answer 48

may increase sun sensitivity

Question 49

therapeutic use coriander

Answer 49

mobilises heavy metals stored in brain/spinal cord - moves them to connective tissues, chloral athen binds

Question 50

how is artichoke helpful in dyspepsia

Answer 50

artichoke leaf extract reduces abdominal discomfort and dyspepsia sx

Question 51

how is artichoke helpful in IBS

Answer 51

antiemetic spasmolytic carminative

Question 52

side effect artichoke

Answer 52

may worsen bile obsytuction/bile stones by ^ bile flow

Question 53

how does capsaicin help with pain perception

Answer 53

binds to nociceptors in skin, creating itching, burning sensation and vasodilating skin vessels - depletes substance P

Question 54

therapeutic uses chilli

Answer 54

migraine/headaches GI mucosa protective (alcohol/NSAIDS) Pain - RA. osteoarthritis, shingles, fibromyalgia, diabetic neuropathy improves swallowing reflexes in elderly

Question 55

how to flax seeds help prevent enterohepatic recirculation of cholesterol

Answer 55

as a bulk forming laxative

Question 56

benefit of cacao

Answer 56

reduces systolic & diastolic BP

Question 57

side effect of cacao

Answer 57

caffeine | high arginine - herpes