Creating Health Through Food

Carolyn Denton MA, LN

Perspectives in Nutrition

“Nutrients are the nourishing substances in

food that are essential for the growth,

development and maintenance of body

functions. Essential meaning that if a

nutrient is not present, aspects of function

and therefore human health decline. When

nutrient intake does not regularly meet the

nutrient needs dictated by the cell activity,

the metabolic processes slow down or even

stop”

Wardlaw and Insel

Nutrients

Nourishing substances.

Each nutrient has a specific job or function in the body

Nutrients act as cofactors, coenzymes, triggers of other processes.

Without nutrients metabolic processes slow down or even stop.

Function and Nutrient Support Immune function: vitamin A, vitamin E, zinc, folic acid, vitamin B-6,

riboflavin, magnesium, selenium, vitamin C

Nerve impulses: sodium, potassium, magnesium, calcium, vitamin B6, folic

acid, B-12, copper, vitamin C

Tissue Repair and Formation: vitamin A, vitamin E, copper, riboflavin,

magnesium, vitamin B6, vitamin C

Metabolism: potassium, thiamin, niacin, vitamin B6, magnesium,

riboflavin, folic acid and vitamin C

Magnesium

Function

Needed for healthy bones Involved in nerve transmission

Initiates muscle release Activates energy synthesis

Promotes healthy blood vessels Inhibits platelet aggregation

May lower blood pressure Increases HDL cholesterol

Involved in temperature regulation Helps control blood sugar

Promotes wound healing Enhances immune function

Food Sources

Whole grain bread and cereals, nuts (especially almonds and cashews)

sunflower seeds, soybeans, wheat germ, fish, molasses, bananas,

apricots, and green leafy vegetables

Shift in Focus

Food contains messages or directions to the systems of the body about function.

Function as single systems as well as interconnected/interdependent systems.

The body offers connection, collaboration and community.

Shift in Focus

The nervous system…neurotransmission.

The endocrine system…all the glands and hormones…adaptive and dependent.

The digestive system is a community of beneficial bacteria.

A collaboration between the digestive system and the immune system.

Shift in Focus

Gene expression is a transferring of messages. Cellular communication.

The muscles support the skeleton.

Checks and balances… all designed to keep us upright, homeostatic and functional.

Food is Information

Functional Nutrition

If a nutrient is not present over a period of time, aspects of dysfunction then give rise to symptoms, decline and the development of disease.

Dysfunction is a pre-disease state for which intervention with nutrients or “information” is needed to restore function and thereby reduce risk of chronic disease.

When Whole Wheat is Processed

60% of calcium is lost

85% of magnesium is lost 77% of potassium is lost 78% of zinc is lost

75% of vitamins are lost 95% of fatty acids are lost 95% of fiber is lost

S.A.D. Diet

USDA surveyed 21,000 people.

Less than 10% ate “five a day”. At least 50% did not eat any

vegetables. Over 40% did not eat any fruit.

And 82% did not eat any cruciferous vegetables.

Rate Your Diet

“It is a great temptation to people

with bright minds and imagination,

to substitute the idea of the thing, for

the experience of the thing itself ”

Phytonutrients

• Enhance immune response

• Enhance cellular activity

• Alter estrogen metabolism

• Possess anti-cancer properties

• Repair DNA damage

• Aid detoxification

• Anti-inflammatory

• Influence insulin glucose balance

Phytonutrients

• Cabbage, Brussels sprouts, broccoli, kale,

cauliflower and turnips

• Oranges, tangerines lemons and limes

• Red grapes and red apples and cherries

• Onions and garlic

• Green and black teas

• Chickpeas, asparagus, tomatoes, romaine,

radish, celery, beets and cucumber

Apigenin

A compound found in parsley and Celery and other plant and herbs shows promise in the ability to stop cancer cells from growing and multiplying.

Apigenin localizes a tumor suppressor called p53 in the cell nucleus.

In many cancers p53 is rendered inactive and sequestered.

Apigenin is able to reactivate p53 and move it to the nucleus.

Apigenin

Apigenin is abundant in a variety of natural sources, including fruits and vegetables.

The best sources of apigenin are parsley, celery, cherries, grapes, citrus, tomatoes, spinach, artichokes, chamomile, oregano, basil and thyme.

Dried versions of herbs maintain apigenin levels.

Turmeric Turmeric is native to Indonesia and southern

India, where it has been harvested for more than 5,000 years. Curcumin has been used for centuries to treat liver disorders, rheumatism and sinusitis.

Turmeric was traditionally called Indian saffron since its deep yellow-orange color.

It has been used throughout history as a condiment, healing remedy and textile dye. It also gives mustard its bright yellow color.

Curcumin is thought to be the primary pharmacological agent in turmeric.

Turmeric Curcumin has the potential for the

prevention and treatment of various diseases including cancers, arthritis, allergies, atherosclerosis, neurodegenerative disease, liver disorders, obesity, diabetes, psoriasis and autoimmune diseases.

Antioxidant, anti-inflammatory and anticancer activities. Curcumin modulates numerous molecular targets by altering the gene expression, signaling pathways or through direct interactions.

Turmeric Benefits are thought to be the result of not

only antioxidant activity, but also inhibition of a major cellular inflammatory agent called NF kappa-B which is a principle nuclear regulatory factor that plays a pivotal role in the initiation and regulation of cell signaling.

Plus the fact that although curcumin has been found to be safe at very large doses, this component of turmeric was effective at a concentration as low as 0.25 per cent—an amount easily supplied by simply enjoying turmeric in flavorful foods.

Food First• Food synergy is a perspective stating that more

information can be obtained by looking at whole food rather than single nutrients.

• For example, an apple has been shown to have more beneficial activity in the body with the peel than the flesh only.

• The concept of food synergy leads to new thinking in nutrition science and may influence future nutrition research.

Celery and Parsley Salad with Dried Cherries

1/4 cup dried cherries

2.5 Tablespoons white balsamic vinegar

2 1/3 cups thinly sliced celery

1 1/3 cups loosely packed fresh flat leafed parsley

1/4 teaspoon salt

1/4 teaspoon black pepper.

4 teaspoons olive oil

Warm the vinegar and soak the dried cherries 10 minutes until plump. Drain reserving 1 Tablespoon vinegar.

Combine raisins, celery and parsley in a large bowl.

Add salt and pepper to reserved vinegar. Gradually add oil stirring with a whisk. Drizzle over salad and toss gently.