4. Phytochemical compounds and animal foods
Terms
undefined, object
copy deck
- What are phytochemical compounds?
-
1) Plant compounds with a capacity for reaction or interaction
2) Offer benefits beyond basic nutrition - interact in complex complementary ways to prevent disease and boost overall health
3) Many have anticarcinogenic properties - Define 5 major groups of phytochemicals
-
1) acidophilus/bifidus
2) antioxidants
3) bioflavonoids
4) carotenoids
5) fibre - What is the function of acidophilus/bifidus?
-
1) friendly bacteria
2) restore balance of intestinal flora
3) assist digestion
4) treat yeast infections - What is the function of antioxidants?
-
1) Prevent the formation of free radicals (oxidants)
2) Intercept oxidants that do get formed
3) Intercept damage caused by oxidants that don't get intercepted - Name some antioxidants?
-
Vitamins - A,C,E
Minerals - selenium, zinc, manganese
Glutathione
Lipoic acid
Cysteine
Glutamine
Methionine - What is the function of bioflavonoids?
- Super antioxidants
- Where would you find bioflavonoids?
-
Purple and red foods
citrus fruits
green tea
soy products
spices - What are carotenoids?
-
1) Powerful antioxidants
2) family of natural pigments found only in plants
3) Protective against cancer, macular degeneration, CVD
4) boost immune system - Where would you find carotenoids?
-
Orange, green and red fruits and veg.
Lycopene - tomatoes (with lipid)
Lutein - spinach (with lipid) - What is the function of fibre?
-
1) Soluble fibre (pectin, apple, oatbran) slows movement of food through intestine
2) Insoluble fibre (beans, celery...) speeds up movement of food through intestine - What are the main advantages of animal foods?
-
1) Provide complete proteins
2) more usable iron than from any other source
3) energises and builds strength
4) Supply B12 and other nutrients
* Eggs one of the most concentrated foods
* Calf liver one of the most concentrated sources of nutrition available - What are some disadvantages of animal foods?
-
1) An excess of animal foods can cause health problems because of their high content of:
1) sodium
2) phosphorous
3) saturated fat
4) protein
2) Eggs have the highest allergenic potential
3) calcium:phosphorous ratio all wrong
4) cured meats very high in sodium and other additives
5) many commercially farmed animals raised on low quality food + antibiotics + growth stimulants etc - Considerations for meat eating
-
1) Eat meat in moderation
2) choose lean, good quality meat
3) avoid all cured meats
4) eat more fish in place of meat
5) use meat as the smaller part of the whole meal - Where would you find the antioxidant glutathione?
- garlic
- Where would you find the antioxidant lipoic acid?
- potatoes
- Where would you find the antioxidant cysteine?
- beef, chicken, eggs, fish, milk
- Where would you find the antioxidant glutamine?
- cabbage
- Where would you find the antioxidant methionine?
- beef, eggs, garlic, onions, yoghurt
- Where would you find the bioflavonoid quercetin?
- onions
- Where would you find the bioflavonoid chatechin?
- green tea, berries, red wine
- Where would you find the bioflavonoid resveratrol?
- red wine
- Where would you find the bioflavonoid isoflavones?
- soy products
- Where would you find the bioflavonoid ellagic acid?
- strawberries, raspberries, grapes, onions
- Where would you find the phytochemical capsaicin?
- capsicum, chilli
- Where would you find the phytochemical coumarin?
- green tea, soy, cabbage
- Where would you find the phytochemical cruciferous indoles?
- cabbage, broccoli
- Where would you find lignans?
- whole grains
- Where would you find pectin?
- apples, grapefruit
- Where would you find phenolic acids (phenols)?
- most fruits and vegetables
- Where would you find sulphides?
- garlic, onions, cabbage, broccoli
- Where would you find lutein?
- spinach
- Where would you find lycopene?
- tomato