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CU-Boulder IPHY 2420 - Superfoods

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IPHY 2420 1nd Edition Lecture 14Outline of Last Lecture 1. Vitamin D2. Vitamin E3. Vitamin K4. Thiamin 5. Niacin6. Neural Tubes7. Vitamin C Outline of Current Lecture – October 3, 20141. 21 Superfoods!Current Lecture:1. Superfoods: - Superfoods can: o Prevent and reduce chronic inflammationo Lower blood cholesterolo Protect against heart diseaseo Lower risk of cancero Promote digestion health – protect against toxinso NO SIDE EFFECTS!!!o2. Phytochemicals- Antioxidants in the human body come from diet- 3 Groups of antioxidcant groups- 1. Smell good – aromatic rings- 2. Smell bad – sulfur- 3. Are Colorful – carotenoids (makes things yellow, orange or red) & anythocyainis (what make things dark blue or purple) These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.Smells Good- Antioxidant superstars: mustard, curry, red wine, green tea- Generation 3 – superfood lecture (we are now more sophisticated) Smell Bad- Protect against heart disease: Onion, cauliflower, Colorful- Provide Minerals that do various things: tomatoes, carrots, leafy greens, blueberries, corn- Gen 1: Learning about them- Gen 2: green tea, wine etc.- Gen 3: Today- Nelson Challenge – Eat 5 a week3. Acai Berries: - Rainforest in Brazil- Tastes like berries and chocolate- Amoino Acids and Fatty acids- Monounsaturated fats (similar levels to olive oil)- High in Fiber- 10-30x the anthocyanin levels found in red wine 4. Aronia Berries- Chokeberries – tart- High antioxidants- Prevention- Recovery – athletes love them!- Ecological footprint – anthocyanin’s grown in cold weather have higher antioxidants 5. Beans & Lentils - EFAs (omega 3)- High in fiber & protein – good for weight loss- Low glycemic index- Cost – low cost!!!6. Oats- High in fiber and protein – good way for weight loss in morning- Reduce amount of cholesterol that goes to your heart- Magnesium, potassium, zinc, copper, selenium, thiamin, manganese- Phytoestrogen – - Protease inhibitors – Help AIDS and HIV medicines work – protection against viruses. - Inexpensive and available 7. Black Rice- Iron & Fiber- Anthocyanin – Dark Purple- Low glycemic index – opposite of processed white rice- Cardiovascular Health - Clears arteries- Anti-inflammatory- Nutty, Available, Substitute for white rice (white rice is really hard on your body!!)8. Hot Peppers- Capsaicin – How hot it tastes- MAKES THE DIFFERENCE OF A SWEET PEPPER NOT BEING A SUPER FOOD- Antioxidants- Carotenoids – Bright red, orange, yellows!- 2x the Vitamin C of citrus fruits- Anti-Inflammatory – prevention of disease- Heart Health – prevention of cardio vascular disease 9. Sweet Potatoes- Carotenoids- Vitamins C & A (rarity)- Potassium- Fiber- Regular potatoes don’t have Vitamin C – pick sweet potatoes over regular! 10. Mangos- 100% Vitamin C- Vitamin A- Potassium- 3 grams of Fiber – what we need in breads- Lowest pesticide residues – no pesticides in organic fruits and vegetableso Pesticides stay on outside skin of fruit11. Broccoli - Vitamin C- Carotenoids- Vitamin K – wound healing- Foliate – No Spinadiffia for your baby! 12. Cinnamon- Lowered blood glucose- Lowered Triglycerides- Lower LDLs and cholesterol- Antibacterial – Effective against E. coli - Brain boost? – On going research13. Turmeric- Medical Properties – Indian/East Indian Cooking- Yellow spice – Warm Smell- Calms you down – Stress and anxiety levels- Improves cardiovascular health 14. Dark Chocolate - Not MILK chocolate- Inhibit blood clots (atherosclerosis)- Reduces chronic inflammation- A mug of hot chocolate has 2x the antioxidants of red wine and 3x of green tea- Caution: Palm Oil – bad for you, binds together the cacao powder – adding lots ofsugar into your chocolate makes it worse. - The higher cacao level is the healthier it is – also makes it bitter.15. Garlic- Sulfur compounds make it stinky – Allicin Family- Good Source of Vitamin B6 & Vitamin C- Antioxidants- Anti-Inflammatory 16. Walnuts - Anti-Inflammatory- Omega 3’s- Satiate Appetite - combo of fats and proteins- Cancer prevention- NuVal – 82- Versatile & inexpensive 17. Guava- South American Fruit- Vitamin C- Lycopene in skin only – Great for prevention of prostate cancer- 50% of dietary fiber- 40 Calories- Higher price in grocery stores – whole, smoothies, nectar/juice18. Avocado - Fat – Omega 3 and monosaturated heart healthy fats - LDL/HDL- Vitamin K & E & B6 & C & Foliate & Potassium & Magnesium & lutein (lutein helps eyes)19. Leeks- Cardiovascular health- HDL/LDLLutein- Powerful Antibacterial- Manganese, Vitamin A, C & K- Popular to eat in the winter in soups 20. Salmon- Omega 3’s- Eye & Cardiovascular Health- Protects Skin- Fights Depression- Vitamin D 21. Chia Seeds - Chia Pets- 5g Fiber- Blood pressure, cholesterol and inflammation- Omega 3’s- Iron & Calcium – Particularly good for growing menstruating females- 16- Fold Expansion when you eat them – you feel very full, help with weight


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CU-Boulder IPHY 2420 - Superfoods

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