antioxidants and nutrient supplementation
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Antioxidantsare compounds that prevent or slow
down the oxidative damage to our body.
When our body cells use oxygen, they naturally
produce by-products called radicals, which are molecules
that have single unpaired electrons on their outer level. A
free radical will tie up with an electron of another molecule
and disrupts the function of that cell. The human body can
cope with some free radicals, but not an overload, hence
the need for food sources that will supply antioxidants.
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The action of antioxidants is to neutralizefree radicals, which are highly reactive and
unstable molecules that can cause significant
cellular damage.With improved analytical techniques, many
antioxidants have been identified and ongoing
researches are focused to provide evidences howthey reduce or prevent diseases.
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Current classifications for antioxidants are: antioxidant
nutrients and non-nutrient antioxidants.
Most commonly known antioxidant nutrientsare:
VitaminA (preformed) and selected carotenoids (vitaminA
precursor, especially beta-carotene, lutein, lycopene, andcryptoxanthin).
VitaminC (ascorbic acid)
VitaminE (tocopherols)
Selenium
Zinc
Manganese
Copper
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The non-nutrient antioxidantsinclude:
Phytochemicals
Zoochemicals(found in red meatsand fish)
Lignan (found in flaxseed, oatmeal , ryeand barley)
Indoles(found in cruciferousvegetableslikethecabbage
family)
Polyphenols(found in thymeand oregano)
Vitamin-likecompounds(e.g., CoenzymeQ and glutathione
Somestudiessuggested thatantioxidantsisolated from
food islesseffectivethatwhen naturallyoccurringin amixed diet.
Thus, apracticaladviceistoeatabalanced dietdaily, toinclude5-7
servingsof fruitsand vegetablesrichin theseantioxidantnutrients.
Donottakesupplementsunnecessarily: alwaysconsultyour physician
if in doubt.
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Green tea. The benefits of the green tea extracts have been linked
to the presence of epigallocatechin gallate (EGCG), one of the fourprimary polyphenols found in fresh tea leaves, in addition to
epigallocatachin (EGC), epicatechin gallate (ECG), and epicatechin
(EC). Green tea is said to contain over four times the concentration
of antioxidant catechins than black tea (green tea leaves that have
been oxidized by fermentation), about 70 mg catechins per 100 ml
compared to 15 mg per 100 ml for black tea.
Green tea has been studied extensively for its potential in
weight management, with the compound EGCG highlighted as a key
component.
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Three mechanisms have been proposed:1. EGCG could increase energymetabolism and fattyacid
oxidation
2. Inhibits fatcelldevelopment(apedogenesis)
3. Reduce lipid absorption and increase fatexcretion.
Ithas been reported thatcaffeine mustalso be
presentas, for EGCG to aid weightloss; stimulated nervous
system is needed.
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The best strategy for promoting optimal health and
wellness is to choose widely from a variety of foods. Follow the
guidelines of food pyramid or similar educational stools from
commonly eaten foods. Use nutritional supplements to fill dietary
gaps, but consumed along with conventional and fortified foods and
beverages. The nutritionist dietitian will help plan daily meals to be
highly individualized using more nutrient dense foods in the proper
kind, amount and proper timing for eating meals and snacks.
Nutrients supplements cannot replace a helpful diet. There
is also a risk of consuming nutrient above upper limits of safe
levels.
NUTRIENT SUPPLEMENTATION