Free Radicals, Trans Fatty Acids and Antioxidants become free radicals by donating an that has been studied extensively for !the real world, free radicals are electron because they are stable in its antioxidant properties.
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abundant. Caused by toxins such as alcohol, smoking, pesticides and pollution, they can pop up anywhere at anytime and none of us are completely immune. We can however do things to counter their effect and lessen their abundance. A free radical is formed when a molecule loses one of the valence electrons that allows it to remain in a stable state. What results from this is a molecule that can react with our cells and even with our DNA. This could lead to mutations. Free radicalrelated lesions that do not cause cell death can stimulate the development of cancer. Some free radicals arise normally during metabolism. Sometimes the body’s immune system’s cells purposefully create them to neutralise viruses and bacteria. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free radical production becomes excessive, damage can occur. It is also important to note that free radical damage accumulates with age. An antioxidant is a molecule that will neutralise free radicals by donating one of their own electrons, ending the electron-“stealing” action. The antioxidants themselves don’t
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either form. They act as scavengers, helping to prevent cell and tissue harm that could lead to cellular damage and disease.
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Curcumin has been shown to have desirable preventive therapeutic antioxidant and anti-inflammatory properties. It is a component of turmeric and is commonly used as a
There are several key nutritional elements that we can obtain to mitigate free-radical damage. Vitamin C is an essential, water-soluble vitamin. It acts primarily in cellular fluid. Of particular importance, vitamin C is key to combating free radical formation caused by pollution and cigarette smoke. Vitamin C also helps to return vitamin E to its active form. Vitamin E is one of the most efficient chain-breaking antioxidants available. It is a primary defender against oxidation and lipid peroxidation which is the oxidative degradation of lipids (fats). Selenium is a major factor in antioxidant protection of vascular endothelium, of low-density lipoproteins and in the protection of DNA and chromosomes. As a food component, selenium is an exceptional agent of protection from atherosclerosis, coronary disease and cancer. Carotenoids are natural plant pigments that are responsible for the bright colours of various fruits and vegetables. There are several dozen carotenoids in the foods that we eat, and most of these carotenoids have antioxidant activity. β-carotene is one
spice. Tea polyphenols such as Epigallocatechin Gallate (EGCG) (green tea extract) have been shown to slow the propagation of free radicals and promote angiogenesis which is the formation of new blood vessels. Glutathione is an antioxidant that helps with the detoxification of the liver and promotes regeneration of vitamins A, C and E. It is also vital to eye health; present in high quantities in the lens and responsible for the maintenance of the tissue’s transparency. Lipoic Acid (alpha-lipoic acid/ALA) Dihydrolipoate, which is the reduced form of lipoate. It neutralises free radicals and protects membranes by interacting with vitamin C and glutathione which may, in turn, recycle vitamin E. Finally, Zinc, has two rolls as an antioxidant: 1) The zinc molecule in zinccontaining enzymes acts as an antioxidant and protects specific regions of the enzyme from free radical attack, preserving its stability and activity and 2) It contributes to the prevention of free radical formation by other metals, such as iron and copper.
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Thursday, 3 January 2013
Free Radicals, Trans Fatty Acids and Antioxidants - Page 2 !
A trans fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil. The process undoes the existing double carbon bonds of the unsaturated oil. By “saturating” the bonds with additional hydrogen, the oil becomes saturated. The result is a solid (at room temperature) but a meltable, more stable fat. Because of this process, the body doesn’t know how to ‘dismantle’ this fat and the results can lead to inflammation and atherosclerosis. Some foods containing trans fatty acids are: Vegetable oil spreads, packaged foods, soups, fast foods, prepared frozen foods, baked goods, chips and crackers, breakfast cereals, and cookies and candies and toping and dips. Vitamin C • Citrus fruits and their juices • Berries • Dark green vegetables (spinach, asparagus, green peppers, Brussels sprouts, broccoli, watercress, other greens) • Red and yellow peppers • Tomatoes and tomato juice • Tropical fruits such as pineapple, cantaloupe, mangos, papaya and guava Vitamin E • Olive oil • Nuts, nut butters and seeds • Sweet potatoes • Legumes (beans, lentils, split peas) • Dark green, leafy vegetables.
Selenium • • • • • • • • • • •
Brazil nuts Brewer’s yeast Chicken Eggs Dairy products Garlic Molasses Onions Salmon, tuna and other seafood Cabbage and broccoli Offal such as liver and kidney Beta Carotene A variety of dark orange, red, yellow and green vegetables and fruits such as: • Broccoli • Kale • Spinach • Sweet potatoes • Carrots • Red and yellow peppers • Apricots • Cantaloupe • Mangos Zinc • Raw pumpkin seeds • Oysters • King crab • Venison • Beef Lipoic Acid • Offal such as kidney, heart and liver • Dark green vegetables • Rice bran and brewers yeast EGCG • Green Tea • Apples • Blackberries • Carob flour
! References Cleveland Clinic. Heart and vascular health & prevention. Retrieved from: http://my.clevelandclinic.org/heart/prevention/nutrition/antioxidants.aspx PubMed.gov. Role of oxygen free radicals in cancer development. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/8695238 Healthy check Systems. Understanding free radicals and antioxidants. Retrieved from: http://www.healthchecksystems.com/antioxid.htm PubMed.gov. Selenium: the biological role and antioxidant activity. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/15909414 Journal of the American College of Nutrition. β-Carotene and other carotenoids as antioxidants. Retrieved from: http://www.jacn.org/content/18/5/426.long PubMed.gov. Antioxidant and anti-inflammatory properties of curcumin. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/17569207 PubMed.gov. Glutathione: a vital lens antioxidant. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/10803423 Packer L., Witt E., Tritchler, H. (1994, December) Alpha-Lipoic acid as a biological antioxidant. Retrieved from: http://morelife.org/references/full_papers/7649494.pdf Linus Pauling Institute. The Antioxidant Function of Dietary Zinc and Protection Against Neural Disorders. Retrieved from: http://lpi.oregonstate.edu/ss03/zinc.html Mayo Clinic. Trans fat is double trouble for your heart health. Retrieved from: http://www.mayoclinic.com/health/trans-fat/CL00032
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Thursday, 3 January 2013