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Antioxidants
- compounds that protect our cells from the damage caused by oxidation
- [against-oxidation]
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Oxidation
- A chemical reaction in which molecules of a substance are broken down into their component atoms
- During oxidation, the atoms involved lose electrons, fueled by oxygen
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Metabolism
- Process by which our body breaks down and builds up molecules
- Atoms lose electrons, fueled by oxygen=oxidation
- Atoms gain electrons = reduction
- Loss and gain of electrons results in an even exchange - exchange reactions
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Free Radicals
- Formed when immune system produces inflammation to fight allergens/infections
- Formed after exposure to air pollution, UV rays, radiation, tobacco smoke, industrial chemicals, asbestos
- Free radicals are a concrn due to their destabilizing power
- Cell membrane i most at risk (integrity is lost, unable to regulate / damage to the cell and all systems affected by the cell)
- LDL, cell protein, and DNA are at risk
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Antioxidant Vitamins
work independently, donate electrons or hydrogen atoms to free radicals to stabilize
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Antioxidant mineral
- Act as cofactors
- Activate enzymes that convert free radicals to less damaging substances that are excreted by the body
- Break down fatty acids that are oxidized, destroys free radical associated
- Make more vitamin antioxidants available to fight other free radicals
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Vitamin E
- Fat-soluble
- Dietary fats carry from our intestines to lymphatic system to cells
- Donates an electron to free radical to stabilize and prevent from destabilizing other molecules
- Once oxidized, excreted or recycled with help from other antioxidants
- Protects polyunsaturated fatty acids
- Protects fatty components of cell and cell membrane from oxidation
- Protects LDLs, lowers risk for heart disease
- Protects membrane of red blood cell
- Protects cells of lungs, constantly exposed o oxygen
- Added to oil based food and skincare - prevents from becoming rancid
- Critical to fetal and childhood development / maintenance of nerves and muscles
- Protects immune system
- Improve absorption of Vitamin A
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Vitamin E Intake
- How much? - Measurements expressed as milligrams of alpha-tocopherol equivilents per day / RDA = 15 mg alpha-tocopherol per day / Tolerable Upper Intake Level = 1000 mg
- Where? - vegetable, safflower, sunflower, canola, soybean oil / nuts, seeds, soybeans (spinach, broccoli, avocado)
- Destroyed by oxygen, metals, UV, heat
- Too much? - vascular disease, diabetes, heart failure, stroke, nausea, intestinal distress, diarrhea\
- Anticoagulants - can augment action, causing uncontrollable bleeding
- Not enough? - rupture of red blood cell - anemia, loss of muscle coordination and reflex (impaired vision, speech, movement, immune function)
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Vitamin C
- Water-soluble
- Must consume daily, excess is excreted daily
- Humans cannot make
- Prevents scurvy
- Assists in the synthesis of a collagen
- Enhances immune function
- Synthesis of DNA, bile, neurotransmitters (serotonin)
- Many hormones rely to sustain appropriate level (thyroxine)
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Vitamin C intake
- How much? - easily obtained, daily-men 90mg-women 75mg, smokers +35 mg, tolerable upper intake - 2000mg per day
- Sources: oranges, lemons, limes, potatoes, strawberries, tomatoes, kiwi fruit, broccoli, spinach, cabbage, cauliflower, green and red pepper
- Too much? - Excrete excess, not toxic supplements only lead to toxicity (kidney disease = kidney stones)
- Not enough? - scurvy, anemia
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Beto-carotene
- Provitamin: inactive form of vitamin that the body cannot use until converted to active form
- Active form = Vitamin A
- Retinol
- Expressed in units in food = Retinol Activity Equivalants
- Phytochemicals
- 600 found in nature
- Enhance the immune system
- Protects eyes and skin from damage
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Beto-carotene intake
- How much? - no essential role in body, no deficiency, not toxic, skin can turn yellow or orange
- Beyond carrots - most vegetables that are red, orange, yellow, deep green
- Sources - tomatoes, sweet potato, leafy greens, apricots, cantaloupe, pumpkin, natural coloring agent
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Vitamin A
- Night blindness
- Fat-soluble vitamin stored in liver, adipose tissue, kideys, lungs
- 3 active forms in our body (retinol, retinal, and retinoic acid)
- Functions - antioxidant, essential to vision, contributs to cell differentiation, reproduction, bone health
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Vitamin A intake
- How much? - toxicity can occur because fat-soluble
- Source - beef, liver, chicken, eggs, dairy, beto-carotene
- Too much? - results from supplements, birth defects, fatigue, loss of appetite, blurred vision, hair loss, skin disorders, bone and joint pain, abdominal pain, damage to liver, damage to nervous system
- Not enough? - night blindness, color blindness, vision impairment
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Selenium
- Trace mineral, found in soil, in plants that grow in soil
- Need very small amount, but major role
- Keshan disease, heart disorder
- Contained amino acids
- Spare vitamin E
- Antioxidant
- Produces thyroxine
- Maintenance of body temperature and metabolism
- Immunity
- Reduces risk for cancer
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Selenium intake
- Sources: organ meat, pork, seafood, any plant that is grown in selenium rich soil
- Too much? - not toxic, supplement=toxic, brittle hair and nails - skin rashes - vomiting, nausea, weakness, liver disease
- Not enough? - deforming arthritis, impaired immune responses, increased risk for viral infection, infertility, depression, hostility, impaired cognitive function, muscle pain and wasting
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Copper, Iron, and Zinc
- Antioxidant
- Healthy blood
- Carbohydrate metabolism
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