1
Q
X4 benefits of fibre
A
- Supports bowel elimination by bulking out stool
- increases satiety to support healthy weight management
- Slows absorption of glucose into the blood to assist in blood glucose balance / insulin sensitivity. Hgh fibre content reduces fasting blood sugar and glycated haemoglobin.
- Soluble fibre binds to cholesterol in small intestine preventing from entering bloodstream (excreted out instead).
- Fibre reduces the risk of hormone-dependent cancers in women by lowering oestradiol levels.
- Some fibres eg barleygrass produce SCFA to help nourish microflora and maintain tight junctions.
- Fibre decreases post-prandial glycaemia. Prolongs satiety.
2
Q
Antioxidant benefits?
A
- Decreases oxidative damage by scavenging free radicals and donating electrons.
- regulate cellular processes
- induced by chemical carcinogens (chlorophyll)
- radiation treatment protection (chlorophyll)
- free radicals increase with age - Some can promote endogenous antioxidant activity eg chlorophyll
- Some can recycle antioxidants eg Alpha Lipoic Acid can regenerate Vits C, E, glutathione and Co-Q10.
- All reduce inflammation
- Some can enhance super antioxidants eg Coq10 on superoxide dismutase and Alpha Lipoic on glutathione.
- Alpha Lipoic Acid is potent fat and water soluble antioxidant.
Antioxidants can aid in prevention/reversing of:
- CVD
- cancer
- osteoarthritis
- CVD
Oxidative stress promotes fat storage. Antioxidants eg ALA can promote weight loss.
Antioxidants also one of five mitochondrial improvers (b Vits, co q10, EFAs and Mg Malate)
3
Q
Healthy weight loss?
A
- Reduce oxidative stress eg ALipA potent water and fat soluble antioxidant.
- Suppress appetite via influencing enzyme AMPK in hypothalamus (appetite regulated here) eg ALipoic, anthocyanins.
- Increase energy expenditure and reduce fat synthesis eg ALipoicA.
- ALA and Anthocyanins stimulate AMP-K enzyme.
- Chlorella, Myoinositol, and Anthocyanins aid GLUT4 ie getting glucose across cell membranes and inside cells.
4
Q
Inflammatory pathways
A
TNF-a: pro-inflammatory cytokine
IL-6: Interleukin 6
Cox and Lox enzymes
NF-kB - group of proteins that influence inflammatory genes
Anti inflammatory = PPARS
5
Q
Funnies ?
A
- MSM for methyl donation (aids methylation cycle and reduces homecysteine)
- Chondroitin for connective tissue, cartilage and cushioning.
Chondrocytes create cartilage. - Gliadin for gluten
- UbiquinONE - one is for oxidised
- Bladderwrack for brown algae (thyroid health).
- Nori is a Red seaweed (B12 source)
- Chlorella for chelation, cellulose walls and (highest amounts of) chlorophyll.
7.a Chlorophyll kills chemical toxins (antioxidant role) inc those induced by radioactivity. NB NAC also aids heavy metal detox. - Chia for calcium and double letters (Ca, Cu, Potassium and P, Mg and Mn). Cancer, cholesterol.
- Choline for cognition and concentration
- B6 for delta-6-desaturase (and Zn, Mg).
Bananas for B6! - Cranberry not for kidney stones!
- Wheatgrass for weight management (CCK satiety).
12a. Weed for weightloss ie seaweed and wheatgrass. - Maca for Mg and Mn.
- Spirulina for the amina (acids)
14a. Spiirulina for the hist-a (anti-allergic) - Prebiotics increase peptide YY (reduces appetite) and GLP-2 (BSR). Gut and obesity links.
- Glucosamine sulphate from the sea
- Glucosamine hydroCHLORIDE is from corn (synthetically created).
- Pollen is for protein (and hista!)
- Cortisol is catabolic. Breaks down muscle and collagen in extra cellular matrix.
19a. Cortisol caps catnaps and insomnia. - Cysteine for chicken
~ NAC = antidote to paracetamol - Taurine tightens - for muscle contractions especially heart
- Taurine is for tits and turkey thighs (breast milk)
- Coddy-Carnitine makes your breath, wee, sweat smell fishy
- BEFORE: bananas, eggs, fish, oats, rice, eggs + quinoa. + pumpkin seeds quinoa + barley grass. Sources of tryptophan.
- Tea (green) is for theanine and tranquility
- Creatine calls the AGM. Arginine, glycine, methionine.
- Heat causes heterocyclic amines
- Histidine makes histamine
- Prolactin causes PMS. GLA is the cure.
- Elderberries are CAQ. High C, anthocyanins and Quercetin.
- Phycocyanins pulverize Cox, TNF-a and NF-kB (blue-green algae)
- Potassium for pressure (BP)
- Saponarin for systolic. Phytochemical in barleygrass (BP lowering)
- Mg Gluconate = gut sluggish. Doesn’t cause lax effect. Good absorption.
- Ca supps contraindicated with corticosteroids and the change medis (oestrogen and progesterone)
- Fe supplementation interferes with Fluroquinolines (and penicillamine, levidopa).
- Conventional (orthodox) iron supplement? Ferrous citrate and ferrous sulphate.
- Hypoglycemia heightens cortisol.
- Superoxide dismutase protects NO from perOXIDation (CoQ10 upregulates SOD)
- Sweeteners alter satiety signals.
- ALA for arrythmias - stabilizes electrical activity in heart and ACE.
- Protein to preserve bone mineral density and muscle mass in old age.
- Triodothyronine (T3) - trio for three… ends in ‘one like thyroxine (T4).
- Brain-derived neurotrophic factor - just remember it! IF , ALA, EPA, DHA ncreases it. Neuro-protective.
- Fructose makes fat (liver fat).
- For elderly increase x3 Ss: soups, smoothies, stews. Warming. And also sweet and high water content fruit and veg eg root veg, linseeds.
- Cow’s milk inhibits absorption of Fe via Ca and casein content.
- Lysine competes with arginine. QED! Quinoa, eggs, dairy. Arg sources SS (seeds and seaweed).
- Space NK Spirulina increases NKCs
- Chlorell-a has Ig-A - mucosal membranes).
- For oestrogen dominance think aromatase reduction to prevent conversion of testosterone to oestrogen.
- Macrobiotic =3M: mindful eating, meatlessness and miso (soup).
- Glutamine is BIG. Most abundant AA. Buffers, Immune and Gut.
- Phytosterols for prostate health (reduce aromatase and 5 alpha reductase).
- ALA for Jenny (MS), mum (diabetes), dad (Alzheimer’s), Ellie (fertility). All antioxidant properties.
- ALA activates AMPK (amp-activated protein kinase), a hypothalamus appetite regulator.
- Myoinositol is MEGA - melon, eggs, grains/grass fed meat, aubergine.
- Myoinositol for menstruation - aid in PMS low mood and mood generally.
- Myoinositol and maitake for menstruation (PCOS)
- Turkey for tryptophan and Betaine TMG.
- Oxidative stress reduction aids weight reduction cos it promotes fat storage.
- Alpha Lipoic Acid chelates CLIMZ: CU, lead, Fe, Mercury and zinc.
- SOD protects NO from peroxidation
- CoQ10 crucial for cardiac muscle
- Chlorophyll symmetry (note the K and K and 4 and 4):
Vitamins A, C, E, K.
Minerals: Ca, Fe, Mg, K - Cysteine is like the Sistine Chapel. Needs Methionine and Serine to make it. B6, B9 and B12 as co-factors.
- Francais! Querc-e-tin targets the VEGFR-2 pathway - angiogenesis pathway in prostate and breast cancers.
- Glucosamine makes GAGS (mucopolysaccharides) +
- Glycoproteins
- Glycolipids
- Glucosamine for gut healing (NAG).
- PG1 is the Period Guardian. Inhibits prolactin. Prolactin increased in women with PMS. GLA is precursor to PG1.
- BAGELS for B6
Bananas, avocados, green veg, eggs, lentils, sunflower seeds. - LIV - branched chain amino acids. Leucine, isoleucine and valine.
- Phycocyanins are anti COX eg Spirulina
- Myoinositol is MEGA: MEGA - melon, eggs, grains, aubergine).
- Choline supplementation avoid cholinergic drugs
- Seaweed and pectin clear cholesterol from GI tract
- CALM: metals seaweed can bind to. Cadmium, arsenic, lead, mercury.
- Pomegranates for punicic acid (LDL and lipid-lowering)
6
Q
Gene expression meaning?
A
Either promoting or inhibiting transcription.
7
Q
Soluble and insoluble fibre
A
Soluble fiber dissolves in water, forming a gel-like substance that helps regulate blood sugar and cholesterol levels. Food for gut bacteria.
Insoluble fiber does not dissolve in water and adds bulk to the stool, aiding in digestion and preventing constipation. Both are essential for a healthy diet.
8
Q
High quality protein?
A
Contains all the essential amino acids but also highly bioavailable.
9
Q
High viscosity?
A
Binds and slows down glucose absorption
10
Q
If someone has fatigue what three causes could there be?
A
- Mitochondrial (low coq10 and other Krebs cycle nutrients)
- Low thyroid function
- Anaemia
11
Q
Issues with long-term PPI use?
A
- poor mineral absorption,
- poor protein breakdown,
3 poor B12 absorption.
Undigested food not broken down by stomach acid. Ferments in small intestine. Leads to long-term digestive issues. Dysbiosis
12
Q
Which intestinal protein increases leaky gut?
A
Zonulin
Gliadin increases its release. Can trigger AI.
NB enteropathy = leaky gut syndrome.
13
Q
How does dairy contribute to leaky gut?
A
- Increases mucus production
- Irritates gut lining.
- Contains protease inhibitors which can contribute to leaky gut.
- Dairy can mimic gluten in the body and therefore can cause issues with inflammation and immune response.
14
Q
What nutrients do you need for methylation
A
B9 (folate) and B12
15
Q
Mitochondrial support
A
- Coq10
- Antioxidants
- Mg malate
- B vits
- EFAs
16
Q
Nutrient in barley grass and two functions
A
Saponarin (flavonoid):
- Supports energy production:
improves oxygenation of body tissues and reduces fatigue. - CV: regulates BP.
17
Q
H-pylori protective x2
A
- Cranberries
- Broccoli sprouts (sulfurophane)
18
Q
Generic healthy eating habits
A
- CNM diet
- Mindful eating
- Portion size
- Structures mealtimes not snacking
- Exercise
- Getting outdoors
7 Sleep - Probiotic and prebiotic foods
19
Q
Which Vits and minerals relate to bone health?
A
- Ca
- Vit D
- Mg
- K - lays the calcium on the bone
20
Q
Funnies 2
A
- Colour, condition, coating = tongue diagnosis (and patterns, shape).
- Aspartate for ace absorption (amino acid chelate) eg Mg or Ca aspartate
- Punicic acid in pomegrantes = lipid lowering
- Resveratrol for reproduction health ie infertility
- Anthocyanins, myoinositol and chlorella all aid GLUT4 for better glucose control.
- Anthocyanins for anti-cancer, Alzheimer’s and eye health.
- Anthocyanins interact with anticoagulants, anti-cancer and antibiotic drugs.
7a. Anthocyanins activate AMPK enzyme:
a) accelerates GLUT4 (transports glucose into cells)
b) arrests glucose production in the liver. - PT has bad breath ie stomach heat
- Dang urine = damp heat.
- Assimilation = absorption and digestion.
- For congenital think gestational
- Carbonic acid is is from coral or limestone. Used in Ca carbonate
- Obviate (avoid) calcium oxalate. Can cause cidney stones.
- Beta-sito-sterol for BPH and bathroom visits (urinary flow and frequency and symptoms)
- Pistachios for phytosterols (Almonds and Brussels sprouts)
- Relaxing relishi for rest and resilience (immune).
- Shitake for strong heart and strong immunity.
- Mighty maitake for metabolism, immunity and fat.
- Lion’s mane for memory and mood (and nerves)
- Chaga for cell protection
- Cordicepys for cardio
- Turkey tail for tummy support
- Proteoglycans: bound to glycos-amino-glycans (GAGs)
- Pumpkin seeds are complete proteins
- Sulfurophane induces S21 gene (p21). Tumour suppressing.
- Sulfurophane is anti-sarcinogenic
- Maca’s lipids increase libido (macamides!)
- Decent diet and digestion needed to convert daiszein to equol. Gut flora imperative for conversion. Isoflavones.
29a. Equol for estrogen! - Caution for vit C in cancer (high doses).
- Alpha algae contains Beta-carotene!
- PPIs plummet Potassium absorption (Zn, Ca, Mg).Separate by 4-6 hours.
- Proanthocyadanins for peripheral oedema, Parkinson’s eg blueberries
32a. Proanthocyanadins are immune-protective Increase macrophages and lymphocytes. Histamine-protective too.
32b. Proanthicyanadins are Parkinson’s-protective. Protect dopamine-producing cells - Antioxidant ascorbic acid body quickly excreted taking free radicals with it.
- GALA: gluconate (or glycinate), acetate, lactate, aspartate - organic acid salts. Good guys!
- CON for inorganic acid salts (supplements): carbonate, oxide, nitrate. Badadditives!
- Ferrous SULPHATE makes you SICK! (Nausea).
- Ferrous BIGLYCINATE for BEST supplement)
- Corticosteroids may deplete chromium levels
- Anthyycanadins are CONDENSED tanning.
- For anthocyanadins think elderberries therefore immune (inc histamine and eczema and hayfever), CV health, neuro (Alzheimer’s and Parkinson’s) and Diabetic retinopathy and neuropathy.
- Oratate for overdose! Chelate made from orotic acid. Can overdose because it bypasses normal regulatory systems.
- Lycopene licks all the flammatories: COX-2, IL-1, IL-6 TNF-a, NF-kB.
- Lycopene for LDLs.
- Creasing clearance of cholesterol in intestines (phytosterols)
- Phytosterols are POW! Pistachios, olive oil and wheatgerm.
- I3C for CIN. Cervical intra-epithelial neo-plasia (CIN) and cervical cancer.
- Resveratrol for rise and shine! Take it in the morning. Grape juice.
- Soy: ethanol washing bad, water washing good. Lose associated isoflavones.
- Shen is spirit (TCM - tongue diagnosis eg red tip = underlying anxiety)
- Naringen for neuropathy (diabetic) and retinopathy
- Anthropometric means to measure eg waist to hip ratio
- Suoer stools are mostly submerged! Neither sink nor float. Thin stools suggest TENSION
- Bilirubin is produced from the breakdown of haemoglobin in RBC
- Urea is converted to ammonia which gives urine its smell.
- Acidity encourages angiogenesis
- Methionine makes CC: creatine (small peptide) and cysteine.
- Quercetin for chemo!
- Grass (barley) has GABA
- Preventing mast cells from degranulating
- Terpenes contain caratonoids
- Aldi gives you diabetes but Aldose reductase reduces it. Reduction Naringin.
- Naringen is ARCH: atherosclerosis, reduction of Diabetes, Cancer, hyperlipidaemia .
- Glucosamine makes glycoproteins, glycolipids, glycosaminoglycans
- Ketos from the aceytos. Acetyl-CoA converted to ketone bodies: aceto-acetate or b-hydroxybutyrate
- Glycolipids are guards. They are involved in cell identity like passports
- Cholesterol can travel in chylomicrons feom enterocytes to circulation. Phytosterols impede it.
- Phytosterols prevent proliferation of cells in cancer
- Cranberries calm cardiovascular esp circulation and capillary integrity.
- Berries are brill for blood eg CVd, hypertension, peripheral oedema, circulation.
- Aceto-acetate can undergo decarboxylation to another ketone acetone (sweet-smelling).
- Proanthocyadins protect against Parkinson’s (protect dopamine- producing cells)
- Açai berries are anthocyanins (also blueberries, bilberries, red grapes)
- Anthocyanins are antioxidant and anti-inflammatory (NF-kB) and activate AMPK enzyme (upregulates GLUT4 ie transports glucose into cells).
- Anthocyanins and Alpha Lipoic acid up regulate GLUT4 which transports glucose into cells.
- Lactobacillus makes lignans ie intestinal bacteria. Enterodiol and enterolactone compounds
- Mono-amine oxidase breaks down melatonin (actually it breaks down Seratonin and dopamine and noradrenaline.
- ALA = biotin and hypoglycaemia - (additive effects caution).
- Kidneys dial up vit D synthesis (from calcitriol)
- Seaweed has a gel-forming fibre that aids cholesterol clearance.
- Seaweed Has phycocyanin while chlorella has Fe, B12 and D2. Both have chlorophyll.
- Good for gout? Quercetin
- No tryptophan with tramadol
- Mycorrhizae are mushrooms (fungi) — determine chemotype of plants.
- ALA is an appetite suppressant via AMPK enzyme
- Lycopene is a terpene! Also beta carotene, astaxanthin and lutein.
- IsSOYflavanoids for soy.
- CYP3A4 - think of three A4 pads of paper!
- Tocopherols are phytosterols ie fatty acids and omegas.
- Melatonin modulates immune defence eg NK cells.
- Fat makes you full - greater satiety.
- EFAs to stop easy bruising (and nosebleeds) - circulatory
- Sulfuraphane for stomach (Hpylori) and systolic (CVD) and shortness of breath (respiratory health).
- Histamine for hives and uticatia (Quercetin)
- Wheatgrass contains phenols and flavonoids
- Saponarin for systolic. Also Mg and K to support BP. Barleygrass.
- Flavonoids for flammation. Allow healing of mucous membranes — especially in conditions such as UC.
- Lignans form the phytooestrogens enterodiol and enterolactone.
- Barley grass for bulbous toes - reduces serum Uric acid levels by increasing excretion to aid gout.
- Fibre for fasting blood sugar and glycated haemoglobin falls.
- Chlorella for clearance. Can metabolise potent oestrogens into less potent forms. Also BPA.
- Anti-histamine properties: quercetin, bee pollen, spirulina, reishi , proanthocyanins (cranberries, black berries etc).
- NAD+ activates SERT genes.
- Avoid the 3s when a baby is weaning; sugar, sodium, soy (hard to digest).
- Prebiotics increase peptide YY (reduces appetite) and GLP-
- Prolactin causes PMS. GLA is the solution.
Nut 1 Semester 2
flashcards
Decks in class (11)
# Cards
