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AntioxidantsKeene State Dietetic InternsBecca and JennySpring 2015

+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: Vitamins: A, C, E Lutein Selenium Lycopene Beta-carotene etc.

+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.

+Antioxidant Video

https://www.youtube.com/watch?v=bmAMtPEv-0M

+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 complications to diabetes: high blood pressure also leads to increased oxidation of

cells

+Sources Body is able to produce some antioxidants on

its own- referred to as endogenous antioxidants- very minimal amounts

Primarily from fruits and vegetables

Other sources Brazil nuts- selenium Whole grains- selenium Beans

+Array of Antioxidants

+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?

+Yellow/Orange: Beta-Carotene Beta-Carotene:

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

+Blue and Purple: Anthocyanin

Anthocyanin:

Blueberries- anthocyanin Egg plant- phenolic compounds Grapes- vitamin c, selenium, anthocyanin Blackberries Purple Cauliflower Raisins

+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?

+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/mfa-recipes/recipes/2013-04-roasted-stuffed-artichokes.html.

Ingredients: 6 cups water1/4 cup lemon juice2 large fresh artichokes2 slices whole wheat bread3 cloves garlic1/4 cup freshly grated parmesan cheese2 tablespoons chopped fresh parsley1/4 teaspoon ground black pepper1 tablespoon olive oil

Directions: Takes around 7 steps to prep this recipe and only around 10 minutes!

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.

+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.

3. 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

+Recipe Examples   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

+Recipe Example

Power 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

+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! Orange and Avocado Relish w/ Homemade Pita Chips

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

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.

Exchanges: 1/2 fat