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.
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