Nutrition (Chapter 9) Plant Based Diets

What do some molds produce that are potent cancer-causing compounds?

aflatoxins

Riboflavin is found in high amounts in ______________, and moderately high amounts in mushrooms and cooked spinach, and in lower amounts in whole and enriched grains

almonds

made with organic ingredients=

at least 70% organic

Why might a mediterranean diet reduce the risk of cancer?

because of the healthy ratio of omega-3 to omega-6 fats and it is high in fiber, antioxidants and polyphenols

Where can we find anthocyanins?

berries, red cabbage, cherries

Studies have shown that plant-based diets reduce the risk of the second leading cause of death in the United States, which is?

cancer

Many polyphenols have anti-inflammatory effects, and diets rich in polyphenols are associated with a reduced risk of chronic diseases such as

cardiovascular disease diabetes osteoporosis neurological- related disorders

The type of phytochemicals responsible for the yellow, orange, and red colors of fruits and vegetables are: anthocyanins. carotenoids. isoflavones. lignans. resveratrol.

carotenoids

In particular, two groups of polyphenols, _______________ and ______________ (found in flaxseed), are believed to mimic the actions of the female hormone estrogen

isoflavones and lignans

2. Pete is a quasi-vegetarian, so he includes all of the following in his diet, EXCEPT: butter. eggs. lean beef. shrimp. turkey

lean beef

Where can we find flavanones?

lemons or other citrus foods

Resveratrol has received attention because animal studies have suggested the compound lengthens what?

lifespan

the most limited vegetarian diet- excludes all foods of animal origin, including dairy, eggs, and honey

vegan

Vegetarians who avoid animal sources of DHA and EPA should maximize their intake of ALA through..

walnuts, flax seeds, soy and algae

When is a tumor considered cancerous?

when the cells within the tumor have gained the ability to metastasize, or migrate to other locations throughout the body

organic =

95% organic

Vegetarians have a higher intake of what nutrients?

-Vitamin C and E -Magnesium -Potassium -Folate -Antioxidants -Phytochemicals

Polyphenols are particularly rich in what foods?

-berries -coffee -tea -red wine -cocoa powder -nuts -spices

Some research suggests that regularly consuming moderate amounts (1 to 2 ounces a day) of dark chocolate may have beneficial effects on what?

-blood pressure -insulin resistance -cardiovascular disease risk

In addition to its heart-healthy benefits, the Mediterranean diet is associated with a reduced risk of

-diabetes -Parkinson's disease -allergies -cancer

Where can we find Omega-3 Fatty Acids: EPA and DHA?

-dietary supplements containing DHA from microalgae are available -fortified soy and breakfast cereals

What is the largest family of phenolic compounds?

-flavanoids

What are the subdivisions of flavonoids?

-flavonols -flavanols -flavones -flavanones -anthocyanins -isoflavones

Why should we encourage breast-feeding?

-having been breast fed as an infant reduces their risk of being obese and -reduces the mothers risk of breast cancer

There is no amount of alcohol consumption that does not increase the risk of cancer. Alcohol consumption increases the risk of what cancers?

-mouth -pharynx -larynx -esophagus -colorectal

What are five phenolic compounds?

1. Diferuloylmethane 2. Stilbenes 3. Flavonoids 4. Phenolic acids 5. Lignans

What are the four stages of cancer development?

1. Initiation 2. Promotion 3. Tumor Progression 4. Metastasis

What are the mechanisms of polyphenols that are thought to reverse, stop or prevent cancer?

1. interrupting cellular communication systems, thus stopping the initiation or promotion of cancer 2. trigger cell death (apoptosis) in cancer cells

Plant foods do provide the omega-3 ALA (alpha-linolenic acid), but less than _____% of ALA in plant foods is converted to EPA and DHA.

10%

Overconsumption of red and processed meats is strongly linked to an increased risk of colorectal cancer. How many ounces a week should we limit our red meat too?

18 ounces

Those who ate in a way that most resembled the Mediterranean diet were ____% less likely to show signs of cognitive decline at the end of the experiment than were those who ate diets high in saturated fat, dairy products, and red meat

28

those who had been given mixed nuts had a ______% reduced risk of heart problems or heart-related death compared with the low-fat dieters.

28%

the Mediterranean dieters who were given olive oil had a _____% reduced risk of heart problems over the five-year period compared with the low-fat dieter

30%

The researchers also followed a second group of older adults who already had mild cognitive impairment and reported that those who ate the most Mediterranean-like diets were ___% less likely to develop Alzheimer disease after four years than were their Western diet-eating counterparts

48%

Finally, vegetarian diets are generally rich in omega-___ fatty acids, but they may be marginal in the omega-3s EPA and DHA, which are found primarily in fish

6

As a result, the recommended non-heme iron intake for vegetarians, particularly vegans, is ______% higher than the iron recommendation for nonvegetarians.

80%

Some important examples of carotenoids include: B L L Z

Beta-carotene Lycopene Lutein zeaxanthin

What vegetable is a good source of both iron and calcium? Why is vitamin B12 intake not a concern for lacto-ovo-vegetarians

Broccoli is a good source of iron and calcium. Vitamin B12 is not a concern for lacto-ovo-vegetarians because they consume animal products.

Although more than 700 types of these pigments have been identified, only about 50 of them are common in our diet, where they are responsible for the yellow, orange, and red colors of apricots, watermelons, sweet potatoes, red peppers, and tomatoes

Carotenoids

What category of food is eaten daily by most individuals living in the United States but is consumed only occasionally by those who adhere to a Mediterranean diet?

Most individuals living in the United States consume meats daily. Those who adhere to a Mediterranean diet eat meat only occasionally

A cells DNA is mutated, which makes the cell more likely to divide than normal. It also makes the cell more susceptible to the effects of promoters.

Initiation

What is the lacto-vegetarian diet?

a diet consisting of plant foods and dairy (lacto) products

What is a lacto-ovo vegetarian diet?

a diet consisting of plant foods plus dairy products and eggs

What are naturally good sources of Riboflavin?

Mushrooms and cooked spinach -breakfast cereals may be fortified with riboflavin

Tumor progression concludes when cells invade surrounding tissue or spread to other areas throughout the body. Once cells have gained this ability, they are now called cancer cells.

Mutation

During which stage of cancer development does the body lose control over the mutated cells allowing metastasis to other tissues? initiation promotion progression proliferation termination

Progression

Promoters selectively enhance the growth and proliferation of mutated cells. This creates a colony of cells that carry the original mutation. The expanded colony of mutated, noncancer cells may develop into a benign tumor.

Promotion

Legumes and nuts are high in iron but they are poorly absorbed. What can we eat with them to increase the iron absorption?

a high source of Vitamin C- citrus fruits or peppers

tudies examining the benefits of vegetarianism cite all of the following, EXCEPT: a lower risk of cancer. a lower incidence of iron-deficiency anemia. a lower risk of obesity. a lower incidence of high blood pressure. lower rates of type 2 diabetes.

a lower incidence of iron-deficiency anemia

What are the health benefits of consuming a diet rich in plant foods?

Studies show that vegetarians have lower total blood cholesterol, low-density lipoprotein levels, and blood pressure, all of which reduce their cardiovascular risks; indeed, research suggests that vegetarians have a lower risk of obesity, heart disease, hypertension, cancer, type 2 diabetes, and mortality than those consuming a typical western diet.

The development of all cancers requires what initiating event?

The mutation of DNA

During progression, mutated cells acquire additional mutations that allow the cells to proliferate even more quickly, expanding the size of the tumor.

Tumor Progression

The vegetarian pattern is similar to the Healthy U.S. Style Pattern, but is higher in calcium and fiber and lower in what?

Vitamin D

Increased body fat is linked to an increase of what types of cancer?

colon rectum esophagus endometrium pancreas kidney breast gallbladder

some organic ingredients =

composed of less than 70% organic ingredients

Adequate intakes of lutein and zeaxanthin (high in spinach and kale) from food sources have been shown to be important for ____________ health

eye

Vegetarians should include good sources of linolenic acid in their diet, which can be converted into EPA and DHA. What foods can we find linolenic acid in?

flaxseeds walnuts soy canola oil

and those who eat a mostly plant-based diet but who occasionally eat meat too

flexitarians

Where can we find flavanols?

green tea, grapes, apples, cocoa

What other foods are high in iron?

green-leafy vegetables -choy -broccoli -bok dried apricots and raisins

In addition to having antioxidant and anti-inflammatory effects, phytochemicals can also have _________________-like effects

hormone

What factors selectively promote these mutated cells to divide and proliferate more quickly than they should?

inflammation chemicals

more than half of the fat calories in a Mediterranean diet come from ______________________ fats (mainly from olive oil), which appears to have beneficial blood lipid and other cardioprotective effects

monounsaturated

First, during the process of initiation, DNA inside a cell undergoes a ____________ that alters the DNA sequence permanently

mutation

Iron is another nutrient of which vegetarians sometimes consume too little. Although iron is found in plant foods in a form called ____-__________, it is less bioavailable than the heme iron found in animal foods

non-heme

Where can we find Vitamin B12 in our diet?

only in animal food and fortified plant foods (soy, rice milk, breakfast cereal)

Where can we find flavones?

parsley, thyme, celery

those who's diet excludes red-meat and poultry, but includes fish and shell fish

pescatarians

abundant in flaxseed and soy foods and have chemical structures resembling those of estrogen hormones in the body

phytoestrogens

Although there are many types of phytochemicals, _____________________ are the most abundant and diverse phytochemicals in our diet.

polyphenols

Once a cell has been mutated, it is susceptible to the effects of ______________

promoters

high intakes of dietary lycopene (in tomatoes and watermelon) have been seen to have a lower risk of ________________ or _____________cancer

prostate or ovarian

those who exclude only red meat but eat all other animal products

quasi vegetarians

Where can we find flavonols?

red onions, kale, leek, broccoli,

a polyphenol found in grapes and red wine

resveratrol

4. Vegetarians that emphasize whole plant foods tend to have higher intakes of all of the following, EXCEPT: dietary fiber. magnesium. potassium. riboflavin. vitamin C.

riboflavin

Individuals who restrict their consumption of some meats may refer to themselves as vegetarians, but they are more appropriately considered

semi-vegetarians

Where can we find isoflavones?

soy products such as miso (edamame)

EPA and DHA can also be found in foods such as..

soy, milk, margarine, and eggs

What are some iron containing plant foods?

soybeans legumes dried fruit fortified grains and cereals

Some plant foods contain all nine essential acids in the ideal proportions, such as

soybeans (found in tofu, tempeh, edamame, soy milk, and other soy-based products) and quinoa, the seed of a plant related to spinach

Salt and salt-preserved foods are likely to cause ____________ cancer.

stomach

Draw out infographic 9.5

thanks :)

Characteristics of the polyphenols include all of the following, EXCEPT: they are the most abundant and diverse category of phytochemicals. they are found in salmon and other cold water fish. they are found in coffee, tea, and red wine. they include flavonoids and isoflavones. many have anti-inflammatory effects

they are found in salmon and other cold water fish

How can vegetarians increase their iodine intake?

through iodized salt