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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

4 safety concerns with garlic

lowers BP
uncontrolled bleeding
digestive issues
allergy