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Antioxidants - Coggle Diagram

- - - - has two forms:
        
        Ascorbic Acid (reduced form)
        
        Dehydroascorbic Acid (oxidized form)
      - In its Antioxidant form:
        
        Keeps folate coenzyme together
        
        Lowers the risk of nitrosamine formation in the stomach
      - :!: Consequences of Excess :!:
        
        Diarrhea
        
        Creation of free iron, which can damage cells (similar to free radicals)
        
        Increased risk of kidney stone formation
        
        Rebound scurvy (if high levels of Vitamin C is ingested but not maintained)
        
        Pro-oxidant
      - In its non-Antioxidant form:
        
        Necessary for collagen synthesis
        
        Maintains integrity of connective tissue, skin, tendons, scar tissue, blood vessels, gum tissue
        
        Prevents bruising and promotes wound healing.
        
        Increases iron absorption by keeping iron in reduced oxidation state (ferrous)
      - :red_cross: Consequences of Deficiency :red_cross:
        
        Scurvy
        
        Reduced collagen synthesis (body tissues begins to break down)
      - Sources of Vitamin C:
        
        Cruciferous vegetables
        
        Citrus fruits
        
        Bell peppers
        
        Strawberries
      - Recommended Daily Allowances:
        
        for Women over 19:
        
        75mg/day
        
        for Men over 19:
        
        90mg/day
        
        for Smokers over 19:
        
        Women:
        
        110mg/day
        
        Men:
        
        125mg/day
      - Is Vitamin C stable during food preparation?
        
        NO!
        
        Water-soluble vitamin loss occurs more frequently than fat-soluble vitamin loss, especially when exposed to high heat, oxygen, and baking soda.
        
        What can be done to minimize nutrient loss during storage/food preparation?
        
        Eat Vitamin C straight from the source! This can be done by choosing fresh fruits such as citruses and strawberries, or cruciferous veggies like broccoli.
        
        Store Vitamin C rich foods in airtight containers
        
        Avoid cooking Vitamin C-rich foods with baking soda
        
        Steam Vitamin C-rich vegetables instead of boiling as Vitamin C is soluble to water
  - - - Sources of Vitamin E:
        
        Edible vegetable oils
        
        Green leafy vegetables
        
        Nuts
        
        Avocados, mangoes and kiwifruit
        
        Animal sources
      - :!: Consequences of Excess :!:
        
        Muscle weakness, fatigue, nausea, diarrhea
        
        Risk of stroke
        
        Occurs when combined with medications (drug interactions)
        
        warfarin, aspirin, tamoxifeb
      - :red_cross: Consequences of Deficiency :red_cross:
        
        Muscle pain or weakness
        
        Difficulty with walking or coordination
        
        Visual disturbances
      - Forms
        
        Four tocopherols
        
        Alpha-Tocopherol is orally bioavailable
        
        Four tocotrienols
      - Recommended Daily Allowances
        
        for all Adults:
        
        15mg/day
      - Antioxidant Roles:
        
        Cell membranes where oxygen-based free radicals are captured #
        
        Lung cell membranes
        
        Polyunsaturated fatty acids (PUFA) present in the phospholipids of the membranes #
        
        Resides in mitochondrial and nuclear membranes #
      - Non-Antioxidant Roles:
        
        Reduced Platelet Aggregation
        
        Protection Against Heart Disease
      - Is Vitamin E stable during food prepartion?
        
        NO!
        
        Despite fat-soluble vitamins being more stable than water-soluble vitamins, fat-soluble vitamins are destroyed easily when exposed to high heat, oxygen, and light.
        
        What can be done to minimize nutrient loss during storage/food preparation?
        
        Store Vitamin E-rich foods in airtight containers and
        in dark, cool places (such as cupboards or the fridge)
        
        Don't overheat foods that are Vitamin E-rich as too much heat can increase nutrient loss
        
        Don't over-peel vegetables or fruit as peeling exposes the nutrient to oxygen
    - - Has two forms:
        
        Retinoids
        
        Preformed Vitamin A (Active form)
        
        Retinoic Acid
        
        Retinol (most active form of Vitamin A) Beta-carotene can be converted to Retinol in 12:1 ratio
        
        Retinal
        
        Carotenoids
        
        Provitamin A (Inactive form)
        
        Beta-Carotene
        
        Non-Antioxidant Roles
        
        Protects against UV damage in skin
        
        Reduces age-related degeneration in eyes
        
        Anti-Inflammatory
        
        Sources of Beta-Carotene:
        
        Green Veggies
        
        3 more items...
        
        Orange/red Fruits and Veggies
        
        5 more items...
        
        Antioxidant Roles Beta-Carotene is weaker than Vitamin E
        
        Neutralize free radicals in cell membrane and LDL
        
        :!: Consequences of Excess :!:
        
        Hypercarotenemia :carrot:
        
        :red_cross: Consequences of Deficiency:red_cross:
        
        Increased risk of heart disease and cancer
      - Sources of active Vitamin A:
        
        Found in animal foods, such as:
        
        Fish
        
        Milk and milk products
        
        Eggs
        
        Liver
        
        If active forms of Vitamin A are mainly found in animal foods, can vegans get sufficient amounts of preformed Vitamin A?
        
        Yes! Vegans can eat foods that are fortified with active forms of Vitamin A. Otherwise, vegans will have to rely on consuming high amounts of beta-carotene. Beta-carotene can be converted into retinol if needed at a rate of 12μg of beta-carotene per 1μg of retinol.
      - :!: Consequences of Excess :!:
        
        Damages to bones; interferes with Vitamin D ability to maintain Calcium levels
        
        Abnormal cell death in spinal cord, causing birth defects
        
        Damages other cells
      - :red_cross: Consequences of Deficiency :red_cross:
        
        Vulnerability to Infectious diseases
        
        Blindness
      - Nutrient Interactions
        
        Iron increases bioavailability
        
        Best absorption with fat
      - Recommended Daily Allowances
        
        for Men:
        
        900 micrograms RAE/day
        
        for Women:
        
        700 microgram RAE/day
- - - - Normal metabolic processes
      - External sources
        
        Smoking
        
        X-rays
        
        Air pollutants
  - - - Cell membranes
      - DNA
      - Lipids
      - Proteins
- - - - Selenium (Se)
        
        Antioxidant Role minimizes the Vitamin E used for antioxidizing
        
        Cofactor for GPx Enzyme
        
        Protects cell membrane
        
        :!: Consequences of Excess :!:
        
        Fatigue and irritability
        
        Neurological damage
        
        Hair loss
        
        Brittle nails
        
        :red_cross: Consequences of Deficiency :red_cross:
        
        Keshan's Disease
        
        Severe joint pains
        
        Seen in areas where people consume mostly local foods grown on selenium-depleted soils
        
        Cardiomyopathy
        
        In North America, is Selenium deficiency common?
        
        No! Selenium deficiency is not common in North America due to its mild climate. Se deficiency typically occurs in areas that are continuously exposed to heavy rainfall. The excess precipitation leaches the nutrients out of the soils.
        
        Sources of Selenium:
        
        Animals:
        
        Fish and Shellfish
        
        Meats (especially organ meats)
        
        Eggs and Milk
        
        Plants:
        
        Grains and Seeds grown in Se-rich soils
        
        Fresh produce grown in Se-rich soils
        
        Recommended Daily Allowances:
        
        for all Adults:
        
        55 μg/day
        
        non-Antioxidant Role
        
        Converts thyroxine into a greater active form (T4)
        
        which regulates:
        
        Body tempuratures
        
        BMR
        
        Growth and development
        
        Forms
        
        Selenocysteine
        
        Selenomethionine
        
        Is Selenium stable in food preparation?
        
        Yes! Minerals are more stable than vitamins during food preparation, however Selenium loss is possible when boiling Se-rich foods.