Healing Foods Flashcards
What are endogenous free radicals?
Found in the body as byproducts of metabolic processes (superoxide, hydrogen peroxide); exercise
What are exogenous free radicals?
External exposures such as radiation (UV light, xrays, gamma rays), pollutants, smoke, pesticides, industrial solvents, poor diet
Consequences of protein oxidation?
Loss of function of enzymes, receptors, membrane transport; proteolysis; formation of mixed sulfide bonds, linkages –> could result in damage, scar tissue (cirrhosis)
Consequences of lipid oxidation?
Structural changes in membranes (altered fluidity, signaling proteins, form cross links with nonlipids (potentially carcinogenic)
Consequences of DNA oxidation?
DNA breaks: mutations or initiations of cancer, stimulation of DNA repair (depleted energy reserves)
What are antioxidants?
Molecules capable of reducing the causes or effects of oxidative stress (donate electrons – they are reducing agents)
Water soluble antioxidants?
Glutathione, uric acid, Vit C (ascorbate)
Lipid soluble antioxidants?
Vit E (a-tocopherol), B-carotene, coenzymeQ
Protein antioxidants?
Superoxide dismutase (SOD), glutathione peroxidase
What are the benefits of fermented foods?
Probiotics, more bioavailable vitamins
What are the benefits of green tea?
EGCG is a potent flavonol ; theanine for mental focus/cognitive function
What are glucosinolates and what are their benefits?
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
What are the benefits of quercitin and where is it found?
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)
What are the benefits of lutein/zeaxanthin?
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
What are the benefits of celery?
Rich in Vitamins K & C, sodium and potassium, fiber, phenolic acids, flavones, flavonols, phytosterols. Tones vascular and digestive systems, good for gout, diuretic.
Why is beta-carotene important?
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.
Why are beta-cryptoxanthins important?
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.
Why are anthocyanins important?
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
What are the benefits of resveratrol?
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.
What are the benefits of lyopene?
Carotenoid that reduces inflammation and oxidative stress, associated with lower risk of CVD, prostate and breast cancer.
What are the nutritional benefits of shrimp?
Astaxanthin- powerful antioxidant. Also high in iodine, iron, protein. Good for neurovascular, heart, and liver protection.
