Vegetables and fruits and antioxidants

Question 1

What do antioxidants?

Answer 1

protect your body’s cells from damage. Donate electrons to free radicals

Question 2

In what form are antioxidants found?

Answer 2

• vitamin A, C and E
• Phytochemicals : flavanoids, anthocyanins, carotenoids, glucosinolates, allicin, etc
• minerals : selenium

Question 3

What are antioxidants can do to the body?

Answer 3

They protect from free radicals, which damages cells

Question 4

Gives some examples of free radicals that we are exposed to

Answer 4

Sun, chemical products, pollution, fume

Question 5

Antioxidants can prevent us from what?

Answer 5

From the development of chronic and degenerative diseases like cancer, cardiovascular disease, macular degeneration, diabetes mellitus and neurological disease.

Question 6

Gives an example of foods that contain carotenoids

Answer 6

green leafy vegetables, carrot, tomato, cereals

Question 7

Gives an example of foods that contain vitamins

Answer 7

most fruits and vegetables, nuts, vegetable oils

Question 8

Gives an example of foods that contain stilbenes

Answer 8

grapes, apples, raspberries, blueberries, peanuts, plums, wine

Question 9

Gives an example of foods that contain flavonoids

Answer 9

berries, celery, carrot, spinach, onion, apples, herbs, cherries, tea, olives, broccoli, soy, pepper, legumes, grapes, wine, strawberries, oranges, chia, cruciferous vegetables, cocoa, cranberries, citrus, tomato peel

Question 10

Gives an example of foods that contain lignans

Answer 10

flaxseed, sesame, legumes, tea, wine

Question 11

Gives an example of foods that contain neo-formed compounds

Answer 11

coffee, cocoa, malt, honey, nuts

Question 12

Gives an example of foods that contain phenolic alcohols

Answer 12

Olives, beer

Question 13

Gives an example of foods that contain phenolic acids

Answer 13

strawberries, pineapples, bananas, lemon, wine, grapes, mushrooms, coffee, nuts, legumes, tea leaves

Question 14

Gives an example of foods that contain tannins

Answer 14

pomegranate, wine, berries, nuts

Question 15

Gives an example of foods that contain sulfur compounds

Answer 15

garlic, onion, brassica (broccoli, brussel sprouts (chou de bruxelles), cauliflower, cabbage (repolho) , kohlrabi (choux rave) )

Question 16

What are the fruits that contain more antioxidants activity?

Answer 16

1. blueberry 13 427
2. cranberry
3. blackberry
4. raspberry
5. strawberry

Question 17

What are the vegetables that contain more antioxidants activity?

Answer 17

1. red bean
2. artichoke heart
3. russet potato

Question 18

What are flavonoids?

Answer 18

any of various hydroxy derivatives of flavone

Question 19

what is flavone?

Answer 19

a colourless crystalline aromatic ketone found in the leaves, stems, and seed capsules of many primroses

Question 20

what compounds do flavOnols have and in which food this is found?

Answer 20

There are compounds quercetin and kaempferol ( antihistamine and anti-inflammatory). It is found in foods such as broccoli, leek, onions, kale, apples, beans, berries, tea

Question 21

flavAnols (catechins) can help with what problem in our health and in which food is found?

Answer 21

Associated with cardiovascular health and it is found in foods such as teas, cocoa, grapes, red wine, apples, berries

Question 22

What are anthocyanins and what pigments do they produce?

Answer 22

Any of various soluble (water-soluble) glycoside pigments producing blue to red colouring in flowers and plants.

Question 23

What is anthocyanins’ colour when the pH is acidic? And when the pH is basic?

Answer 23

acidic: red

if basic: blue, green-blue, black

Question 24

Anthocyanins are found in which foods?

Answer 24

berries, red cabbage and eggplant

Question 25

what are carotenoids and what pigments does it contain?

Answer 25

any of various usually yellow to red pigments found widely in plants and animals and characterized chemically by a long aliphatic polyene chain composed of 8 isoprene units.

Fat-soluble yellow, orange or red pigments (proper absorption requires the presence of dietary fat)

Question 26

carotenoids are found where?

Answer 26

green leafy vegetables (kale, spinach, collard, turnip greens), green peas, broccoli, tomatoes, apricots, carrots, sweet potatoes, asparagus, squash, watermelon, pink grapefruit

Question 27

what happens if you cook carotenoids?

Answer 27

it will increase lycopene content, cooking and consuming with dietary fat maximizes activity

Question 28

what is glucosinolates?

Answer 28

any of various bitter sulfer-containing glycosides found especially in cruciferous plants that when hydrolyzed form bioactive compounds

Question 29

how do you cook glucosinolates?

Answer 29

they are water-soluble, so it is best to cook quickly in a small amount of water

Question 30

where it is glucosinolates found?

Answer 30

they are found in broccoli, kale, brusel, sprouts, collards, turnip, cabbage, cauliflower, mustard greens, watercress, rapini

Question 31

when glucosinolates are best absorbed?

Answer 31

when food is thoroughly chewed

Question 32

what is allicin?

Answer 32

a pungent compound formed enzymatically in crushed garlic cloves that imparts the distinctive smell to garlic and possesses antimicrobial properties.

Question 33

What properties do allicins have?

Answer 33

antimicrobial and antifungal

Question 34

allicin is present in what foods?

Answer 34

garlic, onions (all varieties), shallots, chives

Question 35

what is the best source for heat-labile?

Answer 35

fresh crushed garlic is the best source

Question 36

what is chlorophyll?

Answer 36

the green photosynthetic pigment is found chiefly in the chloroplast of plants and occurring especially as a blue-black ester or dark green ester.

green or yellow-green photosynthetic pigment

Question 37

what arrives when you cook food that has chlorophyll?

Answer 37

The heat from cooking ruptures plant cells, which release organic acids. These acids react with chlorophyll by displacing the central magnesium atom resulting in the formation of :
pheophytin -> grey-green
pheophytin b -> dull yellow-green
Cooking quickly and uncovered allows these acids to escape

Question 38

what happens to the colour of chlorophyll foods when you cook with alkali?

Answer 38

it produces a bright green colour

Question 39

what happens when chlorophyll food is exposed to copper or zinc?

Answer 39

it enhances the green colour

Question 40

other than the exposure to copper or zinc, what enhances the green colour in chlorophyll foods?

Answer 40

blanching.

Question 41

What you can do to retain a green colour in our vegetables?

Answer 41

submerging the vegetables in ice water

Question 42

what causes a nutrient loss in vegetables and fruits?

Answer 42

light exposure, air exposure (cool, dry place), leaching into cooking water (little water and quickly as possible), heating ( although some antioxidants are activated after application of heat), peeling

Question 43

how can you prepare?

Answer 43

• dry heat cooking
  
  • no added moisture (grilling, broiling, roasting)
• wet heat cooking
  
  • uses water (steaming, boiling, blanching)
• combination cooking
  
  • combines both methods ( braising (refolgado), stewing)

Question 44

What are some common preparation methods?

Answer 44

blanch, steam, sear, sauté, braise, glaze roast and broil

Question 45

What is blanch?

Answer 45

to scald or parboil in water or steam in order to remove the sin from, whiten, or stop enzymatic actions

Question 46

what is steam (vapor)?

Answer 46

to expose to the action of steam (as for softening or cooking)

Question 47

what is sear?

Answer 47

to cook the surface of quickly with intense heat

Question 48

what is sauté ?

Answer 48

to fry in a small amount of fat

Question 49

what is braise (refolgado) ?

Answer 49

to cook slowly in fat and a small amount of liquid in a closed pot

Question 50

what is glaze?

Answer 50

a liquid preparation applied to food on which it forms a firm glossy coating

Question 51

what is roast?

Answer 51

to cook by exposing to dry heat ( as in an oven or before a fire) or by surrounding with hot embers, sand, or stones

Question 52

what is broil?

Answer 52

to cook by direct exposure to high radiant heat

Question 53

how can you preserve the nutritional content? and which cooking methods can be conducive to this?

Answer 53

employ methods that decrease the:
length of time of cooking
amount of water used to cook in
amount of heat applied to cook

sauté and blanch can be conducive

Question 54

what to do to keep greens green and healthy

Answer 54

use a large quantity of water as if you were cooking pasta. Add salt to the water, have the salted water at a rolling boil before you add the vegetables. Cook vegetables uncovered. Pungling in ice water immediately after cooking time cooking carefully

Question 55

why do you want to keep greens green and healthy

Answer 55

to dilute the acids from the vegetables, for flavour and slightly faster cooking, to prevent vitamin C loss. To allow volatile acids to evaporate from boiling water. To stop the cooking process.

Question 56

What to do to keep reds red?

Answer 56

add lemon juice or vinegar to red cabbage to prevent discoloration. Or cook with something acidic like an apple. Substitute lemon juice, sour cream, or buttermilk for some liquid in the baking batter to prevent a blue discoloration around cherries and berries containing anthocyanins. For a deep violet or a deep red colour in beets, keep beets very acidic for violet-red, mildly acidic for deep red

Question 57

Why do you want to keep reds red?

Answer 57

to keep the cabbage acidic. to keep the batter acidic

Question 58

fresh, canned, and frozen veg/fruits

Answer 58

they are all nutritious. Choose varieties with no added/ low sugar and or sodium. For canned goods: chose varieties packed in water.