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CNM Nutrition 1 S2 > Superfoods > Flashcards

Superfoods Flashcards

(92 cards)

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1
Q

Legumes are very nutrient dense, what 7 nutrients in particular do they contain?

A 
Protein
Iron
Potassium
Selenium
Magnesium
Zinc
B vitamins
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2
Q

Studies show that consumption or legumes improves which 5 conditions?

A 
Type 2 diabetes
Cardiovascular disease
Cancer
Coronary heart disease
Hyperlipidaemia
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3
Q

How do legumes help type 2 diabetes?

A

Low GI delays return of hunger, thus eating less and aiding weight loss

Improves blood glucose control

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4
Q

How do legumes help cardiovascular disease?

A

Rich in soluble fibre - cholesterol lowering effect

Rich in folate which lowers homocysteine levels

Source of magnesium and potassium which may decrease blood pressure

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5
Q

What are the 3 ingredients in beans that scientists think play a role in cancer prevention?

A

Saponins - inhibit reproduction cancer cells

Protease inhibitors - slow division of cancer cells

Phytic acid - slow the progression of tumours

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6
Q

How do beans help coronary heart disease?

A

Please who ate dry beans, peas or peanuts at least 4 times a week had a 21% lower risk of CHD than those that didn’t

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7
Q

How do beans help improve hyperlipidaemia?

A

Improves serum lipid and lipoprotein profiles

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8
Q

What type of cancer are legumes particularly good at preventing?

A

Prostate

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9
Q

What 4 particular nutrients are oats a good source of?

A

B vitamins (thiamine)
Manganese
Magnesium
Copper

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10
Q

Oats have a greater proportion of ________________ _________________ than any other grain

A

Soluble fibre

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11
Q

Oats contain beta-glucan, what 4 ways do they lower cholesterol?

A

Soluble fibre binds with bile acids in the gut and increases faecal bile acid excretion

Inhibits the formation of micelles which are necessary for fat absorption

Soluble fibres ferment to short chain fatty acids in he gut - absorption of these may inhibit cholesterol synthesis in the liver

Oats can reduce total and LDL cholesterol

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12
Q

Give 3 ways beta-glucan improves diabetes?

A

Increases the viscosity of food in the small intestines and delays absorption - reducing the insulin spike

Slows stomach emptying thus helping to control appetite

High fibre content increases stool weight - accelerating colonic transit time

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13
Q

Cranberries are a good source of what 3 things?

A

Vitamin C
Dietary fibre
Manganese

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14
Q

Cranberries contain proanthocyanidins, what do they do which make cranberries preventative for ITI’s?

A

They interfere with bacterial adherence to the urinary Tracy epithelial cells

Also ‘wraps’ around ecoli which is the cause of most UTI’s

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15
Q

Cranberries contain a high molecular weight compound (yet to be identified). What 2 things does is help?

A

Prevents periodontal disease as prevents adhesion of plaque bacteria

Prevents adhesion of H. Pylori in the stomach

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16
Q

What component of cranberries has an anti-inflammatory, anti-platelet and anti-tumour effects?

A

Salicylic acid = the active metabolite of aspirin

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17
Q

How much cranberry juice has shown to be effective in treating recurrent UTI’s in women?

A

300ml a day

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18
Q

What drug may cranberries interact with?

A

Warfarin - increasing the risk of bleeding

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19
Q

Goji berries contain ___________ which show antioxidant activity in vitro.

A

Polysaccharides

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20
Q

Açai berries are good sources of what 5 nutrients?

A 
Calcium
Vitamin A
Phosphorus 
Iron 
Thiamine
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21
Q

What component of açai berries account for most of their antioxidant capacity?

A

Anthocyanins

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22
Q

4 historical uses of the acerola cherry?

A

Enhancing the immune system
Growth and repair of tissue
Increasing iron absorption
Supporting production of anti-stress hormones

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23
Q

6 nutrients found in high levels on acerola cherries?

A 
Vitamin A
Vitamin C
Calcium
Potassium 
Magnesium 
Folate
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24
Q

Tart cherries contain perillyl alcohol (POH), a powerful compound in reducing what?

A

All types of cancer

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25
3 side effects of acerola cherry?
Same as associated with high dose vitamin C: Migraines Diarrhoea Abdominal cramps
26
3 drug interactions for acerola cherries?
Due to vitamin C content... Anticoagulants - blood thinning effects of warfarin OCP - increase absorption Anti psychotics
27
3 things blueberries contain?
Fibre Vitamin C Numerous phytonutrients
28
3 therapeutic uses of blueberries?
Anti cancer activity Reduces normal oxidative cellular damage that occurs with ageing Like cranberries - prevent bacterial adhesion to the bladder
29
Black current seeds are rich in what?
Omega 6
30
3 nutrients found in high concentrations in blackberries?
Vitamin C Tannins Potassium
31
What phytochemical found in blackberries inhibits the inflammatory mechanism?
Anthocyanin
32
Tomatoes are a major dietary source of what carotenoid?
Lycopene
33
Increases lycopene in blood is associated with what?
Decreased prostate cancer risk
34
What 4 things can tomatoes help?
Prostate cancer Other types of cancer for example ovarian Cardiovascular disease Cataracts
35
3 potential health benefits of pomegranates?
Cholesterol lowering Cancer treatment Atherosclerosis
36
2 drug interactions with pomegranate?
``` Blood thinners ACE inhibitors (high blood pressure meds) ```
37
3 conditions helped with oranges?
Hyperlipidaemia - improves blood lipid profiles (increases HDL) Hypertension Asthma - improves lung function
38
Grapefruit flavonoids are thought to have what type of effect?
Antiarrhythmic
39
The potential benefits of grapefruit in asthma are potentially due to?
Antioxidant properties of vitamin C
40
What effect does grapefruit have on numerous drugs?
Increases the bioavailability and plasma concentrations
41
Apples contain lots of soluble fibre in the form of what?
Pectin
42
Describe pectins action on diarrhoea and constipation?
Pectin absorbs water in the GI tract and swells into a gummy mass which provides bulk which helps normalise bowel function
43
Apples contain phloretin which has what type of activity?
Antibacterial
44
5 or more apples a day can improve what?
Lung function
45
Apples also prevent lung cancer - which component is thought to do this?
Quercetin
46
Phenolic compounds in olive oil posses what 3 properties?
Antioxidant Vasodilating Antiplatelet
47
Olive oil contains polyphenols which act as free radical scavengers which so what?
Inhibit platelet aggregation
48
Olive oil has what affect on LDL cholesterol resistance to oxidation?
Increases
49
Olive oil contains oleic acid which has what type of effect on the body?
Anti-inflammatory
50
What 3 conditions could olive oil help/prevent?
Cardiovascular disease Heart disease Colon cancer
51
Name the enzyme released when garlic is cut or crushed?
Alliinase
52
5 mechanisms of action of garlic?
Decrease the synthesis of cholesterol Inhibit platelet aggregation Inhibit inflammatory enzymes Have antioxidant activity Antibacterial and antifungal properties
53
What is the most serious risk of garlic supplementation?
Uncontrolled bleeding
54
4 properties of cruciferous vegetables?
Protect against DNA damage Induce cell apoptosis Anti-inflammatory properties Inhibit rumour cell migration
55
How do cruciferous vegetables aid digestion?
Bitter flavour stimulates salivary production and HCL
56
Glucosinolates are released upon chewing cruciferous vegetables, what have studies lined these to?
The prevention of cancers and other other chronic diseases
57
Sulforaphane, a compound found in cruciferous vegetables does what in terms of liver detoxification?
Increases the activity of the lovers phase 2 detoxification enzymes
58
Barley grass has a high concentration of what? And how does this help prevent cancer?
Chlorophyll It forms tight molecular complexes with certain chemicals known to cause cancer, including those found in tobacco and coed meat This binding of chlorophyll to carcinogens may interfere with their absorption from the GI tract reducing the amount reaching susceptible tissues
59
Chlorophyll found in barley grass has what effect on liver detoxification?
Inhibits phase 1 and I divided phase 2 enzymes = minimises exposure to carcinogens
60
Are there any drug interactions with barley grass?
It contains high vitamin K which may interact with warfarin
61
What constituent of wheatgrass has antibiotic activity?
Agropyrene
62
Wheatgrass has antibiotic properties, what other 3 ways does it aid health?
Antioxidant activity Anti inflammatory Due to high chlorophyll content is reduces the exposure to carcinogens like barley grass
63
Spirulina is often eaten by vegans as a B12 substitute, what is this not good?
B12 contains analogs of B12 that are nutritionally insignificant to humans
64
What nutrient in spirulina has a high bioavailability to humans?
Iron
65
Why is spirulina good to take before or after exercise?
It protects skeletal muscles from damage during strenuous exercise
66
Name 3 health effects of spirulina?
Has antiviral effects Decreases the risk of food allergies Increases immune function
67
Why should someone be selective with the source they get their spirulina from?
It can be contaminated with by a toxic species and cause abdominal pain, vomiting and even death
68
What should those with autoimmune conditions be wary of taking spirulina?
Concern it may cause or worsen these conditions due to its immune stimulating effects
69
Chlorella is a very good source of what macronutrient?
Protein
70
Chlorella is high in chlorophyll which is useful the health how?
Anti inflammatory properties and purification and renewal
71
Any drug interactions to keep in mind when using chlorella?
Warfarin Immunosuppressant
72
Name 3 historic uses of coriander?
Heavy metal detoxification Anti-parasitic Lowering blood glucose levels
73
How is it thought coriander can aid mercury detoxification? And where does chlorella fit into this?
It mobilises it, removing it from deep stores in the body displacing it to the connective tissues, where chlorella can bind to it to remove
74
Name 3 ways artichoke aids health?
Cholesterol lowering Antioxidant Liver protective activity
75
What 3 conditions is artichoke beneficial in treating?
Indigestion High cholesterol IBS
76
Name 2 safety concerns with using artichoke therapeutically?
May worsen bile duct obstruction and bile stones by increasing bile flow Can cause allergic reaction
77
How can chilli help with pain?
It contains capsaicin which causes the burning/tingling sensation topically, it may therefore deplete substance p-chemical involved in pain perception
78
What is the link between capsicum found in chilli and NSAIDS?
Evidence to suggest it protects against damage it causes to the GI tract BUT too much can cause ulceration
79
Capsicum found in chilli has ________ properties
Antibacterial
80
Name 3 conditions capsicum found in chillis can help treat therapeutically?
Indigestion - taken powder form before meals Fibromyalgia - applied topically Swallowing dysfunction in elderly - swallow better after having capsicum lozenge
81
Capsicum found in chillis may increase the effects and adverse affects or what drug?
Anti-platelet
82
What two conditions can bee products help?
PMS - decreases symptoms Decreases bone resorption by inhibiting osteoclasts
83
Name a safety concern with bee products?
Those with pollen allergies could suffer anaphylaxis
84
Flaxseed is what type of laxative?
Bulk forming
85
3 uses of flaxseeds?
Cancer prevention Relief of constipation Reduction of skin inflammation
86
State 3 potential interactions between flaxseeds and drugs?
Interfere with effectiveness of NSAIDS OCP - may make less effective as flaxseeds act like oestrogen Diabetic medication
87
Chia seeds are particularly high in what nutrient?
Calcium
88
Chai seeds contain lots of healthy omega-3 fatty acids and dietary fibre which may reduce what?
Risk of heart disease and diabetes
89
State 2 safety concerns when recommending chia seeds?
Have blood thinning affects so may interfere with warfarin May interfere with diabetic medication
90
Quinoa has a what % protein content, making it good for vegetarians and vegans?
15%
91
What condition has cocao been shown to help?
High blood pressure
92
State 2 drug interactions to be cautious of when recommending cocao consumption?
Antibiotics OCP Can cause jitters, headache and increased heart rate due to caffeine content

CNM Nutrition 1 S2 (10 decks)

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