Antioxidants

Oxidation reactions involve molecules being broken down and loosing electrons. Usually, when oxidation occurs in the body it is followed by a Reduction reaction that involves electrons being gained by the molecule. Sometimes oxidation occurs without reduction, resulting in the formation of free radicals. Free radicals are atoms with an unpaired electron. Unpaired electrons are highly unstable. They can destabilize other molecules and damage our cells.

Antioxidants are compounds that have the ability to prevent or repair the damage cause by oxidation reactions in the human body. Antioxidants come in the form of vitamins, minerals or phytochemicals.

Our bodies naturally produce a small amount of free radicals in the process of energy production. However, a large accumulation of free radicals has been linked to many diseases including cancers, heart disease, type 2 diabetes, arthritis, Alzheimer's & Parkinson's.

Recently, researchers have been studying the connections between antioxidants and cancer prevention. We know that whole food sources of antioxidants like fruits vegetables and whole grains are more beneficial than artificially created antioxidant supplements. Studies have shown that populations consuming high amounts of whole food antioxidants have lower rates of cancer.

Vitamin antioxidants work by donating their electrons or hydrogen atoms to free radicals to stabilize them, reducing the damage caused by oxidation.
Examples include: Vitamin E, Vitamin A, and Vitamin C.
Food sources include:
Vitamin C content is high in cantaloupe, kiwi, citrus fruits, mango and pineapple.
Vitamin A can be made from the provitamin beta carotene which is found in carrots and spinach.

Mineral antioxidants act as cofactors, assisting enzymes in antioxidant enzyme systems that convert free radicals to less damaging substances for excretion. Mineral antioxidants also breakdown fatty acids that are oxidized, destroying the free radicals and making more antioxidant vitamins available.
Examples include: Selenium, Copper, Iron, Zinc and Manganese.
Food sources include:
Iron content is high in meat, chickpeas, pumpkin seeds, lentils, soy and spinach.
Selenium content is high in nuts, seafood, whole grains, seeds and mushrooms.

Antioxidant phytochemicals help stabilize free radicals similar to antioxidant vitamins.
Examples include: Beta-Carotene, Apigenin, Anthocyanins, Catechins, and Glucosinolates.
Food sources include:
EGCG found in tea, especially green tea.
Resveratrol found in the skins of grapes, blueberries and raspberries
Ellagic Acid found in berries, pomegranate and walnuts.
Sulfoaphane found in broccoli, Brussels sprouts and cabbages.

The best way to get the health benefits of antioxidants is to incorporate a variety of types into your diet. Eat the rainbow, incorporate a range of colors of fruits and vegetables on your plate.

DIY Homemade Granola Bars

Audrey’s DIY Homemade Granola Bars

Recipe:

8x8 pan

1½ cup Oats

½ cup Brown Rice Syrup

½ cup Crunchy (nuts, graham crackers etc.)

½ cup Sweet (chocolate, marshmallows, dried fruit etc.)

½ cup Other (pumpkin seeds, sesame sticks, cereal flakes, etc.)

Optional tablespoon of peanut butter, coconut oil, etc

Optional teaspoon vanilla extract, cinnamon, cocoa powder etc

Makes 8 bars

Bars stay fresh for two weeks

1. Preheat oven to 325F

2. Mix ingredients in a bowl (rice syrup may need to be heated for 30 seconds to make it pourable)

3. Use parchment paper or lightly grease pan before pouring in the granola mix. Distribute evenly

4. Bake for 20-30 minutes

5. Let cool for at least 15 minutes before cutting

For Christmas 2014 I have made a few batches and will be giving my loved ones granola bars with this recipie. Some of the flavors I made include: Cranberry-Walnut-Pumpkin Seed, Dark Chocolate-Walnut-Cranberry, Peanutbutter-Chocolate chip, Smores(chocolatechips, marshmellows and graham crackers), and Dark-Chocolate-Coconut-Cashew. This recipie is great because there are so many options and different things you can do. I also would suggest useing parchment paper to line the pan, makes it easier to remove the granola bars, but make sure you grease the paper so the granola dosent stick to it. I wrapped the bars in waxed paper, labeled them by flavor and put them in cookie tins with the following note:

Granola Bars might not seem like ahealthy, snack but when you make them at home they can be! This semester I completed my first cooking class, Food Science 101. I learned a lot, the greatest lesson being the confidence to cook and try new recipes. Through my studies of organic chemistry and human physiology, I have gained a better understanding of foods impact on the body which I can now apply to my cooking. I am really interested in antioxidants and urge everyone to get more in antioxidants in your diet.

Brown Rice Syrup is a complex carbohydrate like honey or maple syrup which can all be used to replace simple carbohydrates like sucrose (table sugar) or fructose (in fruits and high fructose corn syrup) in the diet.Complex carbohydrates have a lower glycemic index meaning they take longer to enter the blood stream. Simple carbs provide a ‘sugar rush’ while complex carbs provide a longer-term energy source for the body due to the time required to metabolize them.

Oats are another complex carbohydrate that contain high levels of protein and magnesium. About 60% of Americans are believed to be magnesium deficient which can lead to diabetes, hypertension and other issues. Magnesium is a mineral that makes up some important enzymes inour bodies. It’s involved in bone formation as well as muscle and nerve function. The recommended daily intake for Magnesium is 420mg

Cranberries contain the polyphenol Ellagic Acid.This antioxidant is also found in pomegranates, blueberries and goji berries.Antioxidants are free radical scavengers. They dissolve into the bloodstream quickly, hunt down loose electrons and neutralize them. In every cell in your body, you have mitochondria. These mitochondria take in oxygen and food particles andproduce energy (ATP) and a by-product of free electrons. As you age,the number of free electrons or radicals in your body increases. High numbers of free radicals are known to be linked to cancer, diabetes, cardiovascular disease, Parkinson’s disease and Alzheimer’s. Antioxidants are believed to help prevent these illnesses.

Did you know that Pumpkin Seeds are more protein dense than ground beef? They are a great plant basedsource of protein! They are also high in fiber, iron, antioxidants and magnesium. The proteins in pumpkin seeds contain two great amino acids: Tryptophan which makes serotonin in the brain, needed for mood and sleep regulation and Glutamate which makes the neurochemical GABA which has calming, anti-stresseffects

Walnuts have nearly double the number of antioxidants as other nuts like pecans or hazelnuts. They are also considered a superfood for their highlevels ofthe omega-3-fatty acid alpha-linolenicacid which is essential for brain health. Walnuts also contain protein, magnesium and B vitamins making them a good food for vegan/vegetarian diets.

Dark Chocolate: contains many antioxidants that milk chocolate doesn’t. Dark chocolate can lower blood pressure and is high in iron and magnesium.

Cashews: are another good source of magnesium and antioxidants. They also contain potassium, iron, protein and unsaturated fats which are good for you!

Coconuts: contain antioxidants as well. Another good source for iron and magnesium. Coconut oil is awesome because it has so many uses. It can be used in place of other oils in cooking and it’s also greatfor the skin, used in many lotions and washes.