Antioxidants (slide 37-80) Flashcards by Marilou Gélinas

Why do antioxidants donate electrons? (3)

To neutralize free radicals
Prevent & counteract oxidative reactions
Regenerate other antioxidants

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What are free radicals?

Unstable and highly reactive molecules

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Free radicals are also produced from: (5)

UV light
Alcohol
Smoking
High fat diets
Over supplementation

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When does oxidative stress happens?

Free radicals&raquo_space; antioxidant defense

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Excess oxidative stress causes damage to cells, tissues, and organs and lead to (2)

inflammation
increase risk for diabetes

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With exercise, effect on body’s natural defense

↑ antioxidant enzyme activity
↑ DNA repair
↑ mitochondria
↑ inflammation and programmed cell death

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2 types of vitamin A

1) Retinoids
2) Carotenoids

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what are retinoids

preformed vitamin A
Growth and development

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Active form of vitamin A in animals

Retinoids

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what are carotenoids

pigments found in fruits & veg

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Vitamin A precursor (orange)

Beta-carotene

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Food source of vitamin A (carotenoid)

Dark, colored fruits and veggies
- carrots
- sweet potatoes
- mango
- oranges

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Name of vitamin C

Ascorbic acid

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Antioxidant functions (2) of vitamin C

Active in extra-cellular tissues
Regenerates vitamin E

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Other main functions of vitamin C (3)

Promotes collagen formation and tissue healing
Hormone synthesis
Iron absorption

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vitamin C and colds supplementation does not prevent colds but does what?

may reduce duration of illness

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Food sources of Vitamin C

Bell peppers
Citrus fruit
Strawberries
Cabbage
Broccoli
Tomatoes
Potatoes

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Vitamin C deficiency - name and symptoms

Scurcy
- weakness
- gum disease
- spontaneous bleeding
- sore arms and legs
- poor wound healing
- emotional/personality changes

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Toxicity Vitamin C

Diarrhea
Kidney stones
Iron overload

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Name of vitamin E

Tocopherols

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Main function of Vitamin E

Prevent oxidative damage to lipids

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Food source of vitamin E

Vegetable oils
Nuts
Seeds
Whole grains
Avocado
Kiwi

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Antioxidant and aerobic exercise (2)

↑ free radical production
↑ defense against free radicals

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Athletes at higher risk of oxidative stress: (2 profiles)

Endurance and ultra-endurance athletes
Low fruit & vegetable intake

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Supplementation of antioxidants in athletes - recommendations and why

Not recommended Impair athletic performance Interfere with normal positive adaptive responses

Exception to supplementation of antioxidants for athletes

Vitamin E for training in high altitudes

Recommendation to obtain sufficient antioxidants via diet (3)

Colorful fruits and vegetables Whole grains Nuts

What is erythropoiesis?

Formation of red blood cells

Water soluble vitamin that is stored in the liver

Cobalamin

Main function of B12 (3)

FA oxidation Maintaining myelin sheath Role in DNA synthesis with folate

What is required for B12 absorption?

Intrinsic factor (IF)

Characteristics of intrinsic factor (B12)

Produced in the stomach Activated by acid Binds B12 in small intestine

Who is at risk for vitamin B12 deficiency from impaired absorption?

- Chronic diarrhea - Sloughing of the brush border due to age, illness or medication - Elderly individuals (produce less IF)

Who is at risk for vitamin B12 deficiency from decreased intake?

Vegetarian or vegan diet

B12 food sources

ONLY in animal foods Fish Shellfish Liver Beef Poultry Milk and dairy Eggs

Other sources of B12

Breakfast cereals Plant-based milks Nutritional yeasts Fermented soy products Algae/seaweed

B12 deficiency (2 consequences)

1) neurological symptoms 2) megaloblastic anemia

Toxicity from B12

None

Folate is ____ less bioavailable vs folic acid

50%

Terminology - folate vs folic acid

Folate: naturally occurring (dietary) Folic acid: fortified foods or supplements (synthetic)

Name of B9

Folate

Main function of folate (B9)

Critical for DNA synthesis and cell division

Food sources of folate

Fortified flours & whole grain products Green leafy vegetables Liver Legumes Oranges Nuts

Folate deficiency (2 types)

1) Neural tube defects 2) Megaloblastic anemia

Toxicity from folate (B9)

None

What is anemia

Low RBC count

Vitamin-deficiencies type of anemia (2)

megaloblastic macrocytic

Mineral-deficiencies anemia

Microcytic

Chronic disease anemia

Normocytic

Symptoms of anemia

Fatigue Pale skin Cold hand/feet Brittle hair or nails Shortness of breath Chest pain

Folate, B12 and athletes

B12 injections not recommended Folate supplementation not likely to improve performance

Athletes at risk of deficiency of B12

Vegans and vegetarians

Athletes at risk of deficiency of folate

Caloric restriction

Name of vitamin K

Quinones

Main function of Vitamin K

''Koagulation and klotting''

Sources of vitamin K

Green fruits and vegetables Produced by intestinal bacteria

Deficiency of Vitamin K

Bleeding, bruising, fracture risk

Toxicity of vitamin K

clotting, thick blood

For growth and development, which two vitamins function as hormones

Vitamin A and D

Name of vitamin D

calcitriol

Sources of vitamin D

Food sources UV light exposure Supplementaion

Major functions (2) of vitamin D

Regulates blood calcium (bone health) Regulates cardiac and skeletal muscles cells and cellular growth in normal and cancer cells

Factors that affect conversion from UV to vitamin D (7)

Latitude (less in North) Season of the year (summer more) Time of the day (10-3pm) Exposure (clothes, time) Use of sunscreen (90%) Skin color (decrease if darker) Age (decrease if older)

Vitamin D food sources

Fatty fish Milk and dairy Egg yolks Liver Fortified foods - orange juice - plant-based milks

Deficiency of vitamin D - name and symptoms

Rickets (children) - bowed legs and bone deformation - stunted growth - softening of bones and teeth - osteopenia/osteoporosis *adults

Toxicity of vitamin D

Hypercalcemia Calcification of soft tissues Potentially fatal

What is the status of our north american consumption of vitamin D

Low vitamin D - increase risk of diseases Vitamin D supplementation recommended for most adults

Vitamin D and athletes - recommendation

Increase performance - optimal Supplementation important if deficient

Athletes at risk of vitamin D deficiency (3)

- indoor training - vegan diets - northern hemispheres + dark skin

Vitamin A deficiency - symptom

Night blindness

Antioxidants (slide 37-80) Flashcards

(70 cards)