Transcript Antioxidants

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Antioxidants
Keene State Dietetic Interns
Becca and Jenny
Spring 2015
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Objectives
 Gain
understanding of antioxidants role in
our body.
 Identify
food sources that provide
antioxidants for us.
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Antioxidants
 Definition: Natural
substances found in food items
that are able to prevent cell damage by preventing
oxidation of cells.
 Examples:
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Vitamins: A, C, E
Lutein
Selenium
Lycopene
Beta-carotene
etc.
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Role in the Body
 Antioxidants
act as blocking agents to free radicals
in the body.
 Free
radicals form as a result of environmental
toxins
 pollution, cigarette smoking and a poor diet that
is high in saturated fat and processed foods.
 Consuming
antioxidants this helps to eliminate
these destructive molecules out of the body.
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Antioxidant Video
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https://www.youtube.com/watch?v=bmAMtPEv-0M
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Antioxidants role in Diabetes
 Some
studies suggest that antioxidants can help
improve blood sugar regulation.
 Studies
have indicated that individuals who have
diabetes are less able to create antioxidants and are
more prone to susceptible to free radicals or oxygen
reactive species
 Secondary
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complications to diabetes:
high blood pressure also leads to increased oxidation of cells
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Sources
 Body
is able to produce some antioxidants on its
own- referred to as endogenous antioxidants- very
minimal amounts
 Primarily
 Other
from fruits and vegetables
sources
 Brazil nuts- selenium
 Whole grains- selenium
 Beans
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Array of Antioxidants
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Red: lycopene
 Lycopene: Is
a protective antioxidant that
belongs to the carotenoid family.
 Grapes-
vitamin C and Selenium
 Cranberry- vitamin C
 Tomato- vitamin C, vitamin A, lycopene
Can you think of any other examples?
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Yellow/Orange: Beta-Carotene
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Beta-Carotene:
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Sweet Potato- vitamin C
Oranges
Papaya
Butternut/Acorn Squash- Vitamin A and C
Onion
Banana
Yellow peppers
Peaches
Mangos
Lemon
Summer Squash
Pears
There are many more… Can you think of any?
+ Green: Lutein
 Lutein: Categorized
as part of the carotenoid
family
 Swiss Chard- vitamin E
 Kiwi
 Artichoke
 Kale
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Blue and Purple: Anthocyanin
 Anthocyanin:
 Blueberries-
anthocyanin
 Egg plant- phenolic compounds
 Grapes- vitamin c, selenium, anthocyanin
 Blackberries
 Purple Cauliflower
 Raisins
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Favorite Meal?
 Let’s
think about your favorite meal Does this meal have any antioxidant rich foods in
it?
 Could you add antioxidant rich foods to it?
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Unusual Food Sources
Artichoke
 Buy
when in season March-May. Often 2 for $4
dollars. Leaves should be green with little brown
spots. Best if steamed.
 How
to prep: Cut the stem of the artichoke to about
¼ inch for the base. Place in a large pot with a
steamer liner on the bottom with water. Leave on
for 45 minutes until the leaves have softened. Refill
the water as necessary. Can be baked as well in the
oven.
 Canned and jarred artichoke hearts are a popular
addition to salads, main and side dishes.
+ Common recipes
 Roasted Stuffed Artichokes http://www.diabetes.org/mfarecipes/recipes/2013-04-roasted-stuffed-artichokes.html.
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Ingredients: 6 cups water
1/4 cup lemon juice
2 large fresh artichokes
2 slices whole wheat bread
3 cloves garlic
1/4 cup freshly grated parmesan
cheese
2 tablespoons chopped fresh parsley
1/4 teaspoon ground black pepper
1 tablespoon olive oil
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Directions: Takes around 7 steps to prep this recipe and only
around 10 minutes!
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Nutrition for ½ an artichoke: 125 cal, 16 g carb, 6 g pro, 5 g fat, 2 g
sugar
+ Swiss Chard
 Look
for vibrant stems and leaves that can range
in color from green to white to rainbow.
 How to prep: Rinse all parts of the leaf under cold
water. All parts of Swiss chard can be used, and is
highly encouraged. Roll the leaves into ‘roll ups’
and cut them lengthwise.
 Can be sautéed with any other vegetable or
added to your favorite salad.
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Recipes Examples
Sauteed Swiss Chard with Onions and Garlic
-3 pounds of Swiss Chard (any color)
-3 tbsp olive oil
-2 medium onions, cut length wise and thinly sliced
-2 garlic cloves, finely chopped
Tips on Making this Dish…
1.
Cut the swiss chard lengthwise, removing the stems.
2.
Heat the olive oil, garlic and onions in a pan until light brown.
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Add the chard and cook for 3-4 minutes until slightly wilted.
+ Red Cabbage
 How
to prep: Cabbage comes whole or
sometimes some grocers split it in half. Look for
vibrant leaves without brown edging. Before
cooking peel a layer around the cabbage to
remove the dirty/touched leaves. Cut into
wedges and steam them or thinly slice to add to
salads, cold rice recipes and coleslaw.
Picture source: grapplegrocery.com
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Recipe Examples
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Braised Red Cabbage with Apples.
-1 Large Red Cabbage, cut in thin slices
-2 tbsp olive oil
-1small onion, thinly sliced
-2 tart apples, like granny smith peeled
thinly cut
-1/3 cup balsamic vinegar
-1/4 teas allspice
-Dash of Salt and Pepper
** High in fiber too!
Picture Source: Seriouseats.com
+ Pomegranate
 Try
buying them whole! It takes some time to
get the seeds out, but think of it as a yummy
hunt. Cut the pomegranate widthwise and then
again, to get four wedges.
 Try adding them to salads, on top of yogurt or
eat them as a snack all by themselves.
Picture Source: drfuhman.com
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Recipe Example
 Power
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Parfait
Low-fat Greek yogurt, whole grain cereal, walnuts and ¼ cup of
pomegranate seeds on top.
Talk about a antioxidant breakfast!
Picture Source: oceanspray.com
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Too Much of a Good Thing
 Over
supplementing certain antioxidants can actually be
negative for your health. Excessive intake of these items
can only really be achieved through inappropriate use of
supplements.
 Ex. Beta-carotene in high amounts
can increase risk of lung cancer in smokers
 Vitamin E in high amounts can increase risk of
developing prostate cancer.
Picture Source: yahoo.com
+ Sample! Sample! Sample!
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Orange and Avocado Relish w/ Homemade Pita Chips
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Makes ¾ cup
-1 large seedless orange
-1/2 avocado, diced
-1 small shallot, minced
-1 tablespoon chopped fresh cilantro
-1 teaspoon red-wine vinegar
-1 teaspoon honey
Nutrition
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Per tablespoon: 24 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrates; 0
g protein; 1 g fiber; 1 mg sodium; 80 mg potassium.
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Exchanges: 1/2 fat