Naturopathic Nutrition > July > Flashcards

July Flashcards

Phytonutrients (66 cards)

Study These Flashcards
1
Q

What is a phytonutrient?

A

Chemical compounds produced by plants which are beneficial to humans

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are primary metabolites of plants?

A

Compounds essential for the plants survival - carbs, proteins, lipids, enzymes, chlorophyll

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are secondary metabolites of plants?

A

Compounds synthesised by the plant in reaction to its environment, helps with its survival

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What are the roles of secondary metabolites in plants?

A

Protection against animals and other plants, against UV light, signals to communicate and attract pollinators

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is the main phytonutrient in red onions?

A

Quercetin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

In which foods are solanine and chaconine found?

A

Nightshade vegetables (and sprouting potatoes), can have anticholinesterase activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What are the general colours of foods that each phytonutrients are in?

A

Flavinoids = blue and purple
Chlorophyll = green
lycopene = red, pink
carotenoids = yellow, orange
Sulphur compounds = white, brown

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Name some flavinoids

A

Flavonols: Quercetin, kaempferol, rutin, hesperidin, naringenin, catechins, anthocyanins, isoflavones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are the types of phenols and polyphenols?

A

Flavonoids, phenolic acids, lignans, stilbenes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Name some phytosterols

A

tocopherols (vit E), omega-3, 6, 9

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What are the food sources of catechin and epicatechins?

A

Tea (make in a covered vessel so they do not evaporate), cocoa, black grapes, berries, vinegar

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the therapeutic uses of catechins and epicatechins?

A

Antioxidant, reduces histamine response, monoamine oxidase inhibitor, lowers blood pressure (by increasing NO production), reduces insulin resistance, protects joints (polyphenols and inhibits collagen breakdown)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the therapeutic dose range for quercetin?

A

150-1500mg/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Which food are high in quercetin?

A

Red onions, apple peel, grapes, asparagus, tomatoes, kale, dark berries (only small amount absorbed and excreted quickly)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the therapeutic uses of quercetin?

A
  • cardiovascular: antioxidant - protects vascular endothelium, lowers BP ACE-inhibiting, vasodilation. supports athletic performance
  • anti-cancer- induces apoptosis
  • immune - anti-histamine release, neuroprotective
  • gout (xanthine oxidase inhibitor)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How can the uptake of quercetin be improved?

A

Take with fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the food sources of Naringin?

A

Citrus fruits (especially grapefruit) and tomato paste

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the therapeutic uses of naringin?

A

CV health: antioxidant, LDL-lowering
Anti-cancer: decreased angiogenesis
reduces diabetic complications

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What foods are isoflavonoids found in?

A

soy, legumes, alfalfa, brussel sprouts (soy products must be fermented or well-digested to release flavonoids)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the therapeutic uses of isoflavonoids?

A
  • weak oestrogenic activity, can reduce menopausal symptoms
  • antioxidant and LDL lowering
  • can increase bone mineral density
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

How what is the therapeutic dose of isoflavonoids?

A

80-160mg isoflavones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are the food sources of lignans?

A

Flax seeds, sesame seeds, beans/pulses, cruciferous veg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What are the therapeutic uses of lignans?

A
  • oestrogen modulation
  • anti-cancer (breast and prostate)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What is the therapeutic dose of lignans?

A

25g of flax seeds (50mg lignans) - lignans not found in oil, grind fresh

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
What are the food sources of proanthocyanidins?
Grapes (skin), cranberries, blueberries, elderberry, cocoa, apples, cinnamon, cashews
26
What are the therapeutic uses of proanthocyanidins?
CV health: antioxidant, NO (vasodilation) Immune modulation: stimulate lymphocyte activity, mast cells Neuroprotective in parkinsons and alzheimers Anti-cancer: inhibit cell proliferation
27
What are the food sources of anthocyanins?
UV protection in plants - acai berry, blackberry, blueberry, bilberry, cherry, red grape, purple corn
28
What are the functions of anthocyanins?
CV health: antioxidant/anti-inflammatory, lipids, decrease arterial stiffness Diabetes: increased insulin sensitivity Eyes: protects from oxidative stress Neuroprotective
29
What is the therapeutic dose of anthocyanins?
1/3 cup of blueberries - 25-50mg/day
30
What are the food sources of resveratrol?
antioxidant in grape (skins), blueberries, cranberries, raspberries, peanuts and pistachios
31
What are the therapeutic uses of resveratrol?
antioxidant: anti-cancer, fertility, prevents oxidation LDL Improves insulin sensitivity Oestrogen modulation
32
What is the therapeutic dose of resveratrol?
10mg-1g a day - from Japanese knotweed
33
What are the common interactions in resveratrol?
Increases anticoagulant effect Inhibits P450 can increase toxicity of drugs
34
What are phytosterols and phytostanols?
Plant-derived lipids , sterols have a double bond. Found in vegetable oils, nuts, seeds, grains and legumes
35
What are the therapeutic uses of phytosterols?
Cholesterol - increase clearance of cholesterol if consuming daily (2g) May have anti-cancer properties Improves symptoms in BPH Increases T-helper activity
36
What are Isothiocyanates (ITCs)?
The biologically active breakdown products of sulphur-rich glucosinolates. e.g. sulfurophane
37
What are the food sources of isothiocyanates?
cruciferous vegetables, horseradish and mustard. Best when eaten raw as myrosinase enzyme is deactivated by heat
38
What are the therapeutic uses of ITCs?
Antioxidant/anti-inflammatory: increases glutathione levels. Phase 2 liver detoxification. Anti-cancer: protects DNA, inhibits angiogenesis
39
What are the therapeutic doses of isothiocyanates (ITCs)?
1/2 a cup of raw broccoli can be 25mg
40
What is indole-3-carbinol?
found from the breakdown of glucosinolate from cruciferous vegetables. Can be broken down more into DIM.
41
What are the therapeutic uses of indole-3-carbonol?
- oestrogen modulator, breast cancer and prostate (200-800mg/day) - cervical neoplasia (200-400mg/day)
42
What are some other ways to support oestrogen clearance?
Optimise fibre in the diet, optimise gut microbiome (pre+pro), support methylation, avoid dairy and BPAs
43
What are the common carotenoids?
alpha, beta carotenes, lutein, zeaxanthin and lycopene
44
What are the therapeutic uses of lutein and zeaxanthin?
Eye health - protect cells from oxidative stress
45
What are the therapeutic doses of lutein and zeaxanthin?
lutein 10mg, zea 2mg. 1 cup of cooked spinach or kale. Take with fat and pepper to improve bioavailability
46
What are the food sources of lycopene?
Tomatoes (tomato paste), pink grapefruit, guava, papaya, watermelon
47
What are the therapeutic uses of lycopene?
Anti-cancer: antioxidant, decreases inflammation Prostate health: PBH and prostate cancer Cardiovascular health: Lowers LDL
48
What is the therapeutic dose of lycopene?
8-22mg/day up to 75mg. Tomatoes should be cooked and broken up
49
Which micronutrients is soil usually deplete of?
zinc, magnesium, chromium, molybdenum, calcium, manganese
50
What is the governing body for supplements?
EU food supplements directive and food standards committee (stewart nutrition website shows amounts) MHRA - herbal medicines
51
What is GMP compliant?
supplement manufacturing methods are compliant with GMP rules but not approved
52
What is an excipient?
An additive used in forming tablets and capsules to bind active ingredients together. tablets are worse than capsules
53
What is an enteric formulation?
an excipient that can be used to make sure capsules survive stomach acid into the small intestine (usually shellac or cellulose)
54
What is the most bioavailable form of supplements generally?
liposomal forms
55
Which nutrients are absorbed in which part of the intestine?
Duodenum: Ca, selenium, Mg, chromium, iron, zinc Jejunum: B vitamins, biotin, vitamin C, choline, inositol, calcium, Mg Ileum: B12
56
Which vitamins are water soluble?
B and C - take with food as will slow passsage
57
Which vitamins are fat soluble?
ADEK, CoQ10 - take with fat foods
58
What time of day should you take B vitamins?
Not in the evening - ATP production can make people feel more awake
59
How should amino acids be taken?
- on an empty stomach for maximum absorption - or with a carb-rich meal if have a sensitive stomach
60
How should minerals be taken?
- generally with food, stomach acid needed to digest - calcium and magnesium at night - zinc on an empty stomach as it competes with other nutrients
61
What is a cultured food supplement?
a nutrient grown in yeast or algae
62
What are food based supplements?
made by reacting enzymatically reacting synthetic and natural vitamins
63
What are acid salt mineral carriers?
Organic - absorbed more effectively: citrate, fumarate, malate, ascorbate, gluconate, glycinate, acetate, lactate, aspartate Inorganic: oxide, sulphates, chloride, phosphates, carbonates
64
What are the benefits of using citrate as a mineral carrier?
- more bioavailable, requires less stomach acid to release mineral
65
What are the benefits of amino acid chelates?
mineral inside amino acid, so reduces competitive with other minerals
66
time
1.52 hrs
Naturopathic Nutrition
flashcards
Decks in class (10)
# Cards
Brainscape helps you reach your goals faster, through stronger study habits.
© 2026 Bold Learning Solutions. Terms and Conditions