Healing Foods

Question 1

What are endogenous free radicals?

Answer 1

Found in the body as byproducts of metabolic processes (superoxide, hydrogen peroxide); exercise

Question 2

What are exogenous free radicals?

Answer 2

External exposures such as radiation (UV light, xrays, gamma rays), pollutants, smoke, pesticides, industrial solvents, poor diet

Question 3

Consequences of protein oxidation?

Answer 3

Loss of function of enzymes, receptors, membrane transport; proteolysis; formation of mixed sulfide bonds, linkages –> could result in damage, scar tissue (cirrhosis)

Question 4

Consequences of lipid oxidation?

Answer 4

Structural changes in membranes (altered fluidity, signaling proteins, form cross links with nonlipids (potentially carcinogenic)

Question 5

Consequences of DNA oxidation?

Answer 5

DNA breaks: mutations or initiations of cancer, stimulation of DNA repair (depleted energy reserves)

Question 6

What are antioxidants?

Answer 6

Molecules capable of reducing the causes or effects of oxidative stress (donate electrons – they are reducing agents)

Question 7

Water soluble antioxidants?

Answer 7

Glutathione, uric acid, Vit C (ascorbate)

Question 8

Lipid soluble antioxidants?

Answer 8

Vit E (a-tocopherol), B-carotene, coenzymeQ

Question 9

Protein antioxidants?

Answer 9

Superoxide dismutase (SOD), glutathione peroxidase

Question 10

What are the benefits of fermented foods?

Answer 10

Probiotics, more bioavailable vitamins

Question 11

What are the benefits of green tea?

Answer 11

EGCG is a potent flavonol ; theanine for mental focus/cognitive function

Question 12

What are glucosinolates and what are their benefits?

Answer 12

Sulfur rich components found in the Brassica vegetables; found in brussels sprouts, garden cress, mustard greens, turnip, cabbage, kale, watercress, kohlrabi, red cabbage, broccoli, horseradish, cauliflower, bok choy

Question 13

What are the benefits of quercitin and where is it found?

Answer 13

Flavonol that promotes vasodilation, promotes cardiovascular relaxation, inhibits inflammatory pathways. Found in red wine, apples, onions, green tea, berries, brassicas (found in outer layers/skins)

Question 14

What are the benefits of lutein/zeaxanthin?

Answer 14

Carotenoids that are good for eye health and heart health (protect against oxidation). High to low: kale, turnip greens, collard greens, spinach, broccoli, brussels, green peas, corn, persimmons, egg yolks, tangerines, orange juice, sweet peppers

Question 15

What are the benefits of celery?

Answer 15

Rich in Vitamins K & C, sodium and potassium, fiber, phenolic acids, flavones, flavonols, phytosterols. Tones vascular and digestive systems, good for gout, diuretic.

Question 16

Why is beta-carotene important?

Answer 16

Prevent lipid oxidation, may lower CRP, lower rates of cancer. High to low: carrot juice, pumpkin, spinach, sweet potato, carrots, collards, kale, turnip greens, winter squash, raw carrots, dandelion greens, cantaloupe.

Question 17

Why are beta-cryptoxanthins important?

Answer 17

Antioxidant, important for bone health. High to low: pumpkin, papaya, sweet red pepper (cooked, then raw), orange juice, tangerines, carrots, yellow corn, watermelon, paprika, oranges, nectarines.

Question 18

Why are anthocyanins important?

Answer 18

Prevent lipid oxidation, increases nitric oxide production (protective to cardiovascular health). Found in blueberries, cranberry, raspberry, blackberry, acai, cherries, grapes, red cabbage, eggplant, black rice, purple corn, plums, black currant

Question 19

What are the benefits of resveratrol?

Answer 19

Fat-soluble polyphenol produced in response to stress, infection or UV exposure. Reduces vascular inflammation, improves memory, improves glucose metabolism, good for neurodegenerative disease. Found in wine, grapes, peanuts.

Question 20

What are the benefits of lyopene?

Answer 20

Carotenoid that reduces inflammation and oxidative stress, associated with lower risk of CVD, prostate and breast cancer.

Question 21

What are the nutritional benefits of shrimp?

Answer 21

Astaxanthin- powerful antioxidant. Also high in iodine, iron, protein. Good for neurovascular, heart, and liver protection.