Ce alimente consumam ca sa NU ne Oxidam?

1. PROBLEMA: ROS

 

ROS (…,Radicalii liberi)
ROS Antioxidanti care neutralizeaza ROS
radical hidroxil (OH–) Vitamina C, Glutation, Flavonoide, Acid Lipoic
radical superoxid (O2–) Vitamina C, Glutation, Flavonoide, SOD
peroxid de hidrogen (H2O2) Vitamina C, Glutation, Beta-caroten, Vitamina E, Flavonoide, Acid Lipoic
peroxizi lipidici Beta-caroten, Vitamina E, Ubiquinone (CoQ10), Flavonoide, GPx

 

 

2. SOLUTIA: ANTIOXIDANTII

 

VITAMINA C (catina, kiwi), GLUTATION (seminte chia, nuci), ACID LIPOIC (spanac, broccoli), SUPEROXID DISMUTAZA SOD (cacao, ciocolata neagra 70-85% cacao, ficatei vita), BETA-CAROTEN (morcovi cruzi, frunze ridiche), VITAMINA E (seminte floarea soarelui), CoQ10 (ficatei pui), GLUTATION PEROXIDAZA GPx (alune braziliene), FLAVONOIDE (mure, coacaze negre, merisor, afine, ridichi, cacao, alune, prune negre, struguri negri, citrice, ardei verde, rucola, patrunjel, macris, ceapa)

Surse alimentare Antioxidanti: nuci, seminte chia, catina, kiwi, spanac, broccoli, ficatei vita, cacao, seminte floarea soarelui, morcovi cruzi, alune braziliene, afine, mure, zmeura, merisor, prune negre, struguri negri, coacaze neagra, ceapa galbena fiarta, ceapa verde cruda, citrice, patrunjel, macris, rucola, ridichi, ardei verde

 

Alimente cu rol Antioxidant care neutralizeaza ROS
Antioxidanti Ce alimente consumam ca sa nu ne oxidam?
VITAMINA C
Aliment Vitamina C [sursa]
mg/100g %DZR (80mg/zi)
coacaze negre 181 226%
varza Kale, cruda 120 150%
kiwi 92.7 115%
portocale cu coaja 71 88%
bulion 70 87%
creson de gradina, crud 69 86%
broccoli 56 70%
GLUTATION:

3 aminoacizi:
– cisteina (C)
– acidul glutamic (GA)
– glicina (G)
Aliment C g⁄100g GA g⁄100g G g⁄100g
Seminte de Chia 0.407 3.5 0.94
Nuci 0.208 2.81 0.81
Linte fiarta 0.118 1.39 0.36
Turmeric 0.15 1.14 0.47
Usturoi crud 0.065 0.805 0.2
Broccoli fiert 0.031 0.549 0.101
Morcovi cruzi 0.083 0.366 0.047
Sparanghel fiert 0.034 0.255 0.101
Avocado 0.027 0.287 0.104
FLAVONOIDE
Categorie /
Subcategorii		 Alimente /100g
Anthocyanidins
Cyanidin mure 99.95mg, coacaze negre 62.46mg, merisor 46.43mg, zmeura 45.77mg, cirese 30.21mg, afine 8.46mg, salata rosie 3.14mg
Petunidin afine 31.5mg, coacaze negre 3.9mg
Delphinidin coacaze negre 89.6mg, afine 35.4mg, merisor 7.7mg
Malvidin afine 67.6mg
Pelargonidin ridichi 63.1mg, capsuni 24.8mg
Peonidin merisor 49.2mg, afine 20.3mg
Flavan-3-ols
Catechin cacao 64.8mg, mure 37.1mg, afine 5.3mg, banane 6.1mg, piersici 4.9mg, cirese 4.4mg
Epigallocatechin alune 2.8mg
Epicatechin cacao 196.4mg, mar granny smith 7.1mg, cirese 5mg, mure&caise 4.7mg, merisor 4.4mg, pere 3.8mg, zmeura 3.5mg
Epigallocatechin alune 1.1mg
Proanthocyanidin dimers prune 33.2mg, merisor 17.7mg, mar granny smith 12.9mg, alune 12.5mg, piersici 9.9mg, afine 6.4mg
Proanthocyanidin trimers prune 20.6mg, merisor 16.4mg, alune 13.6mg, mar granny smith 8.6mg, afine 4.9mg, piersici 4.3mg
Proanthocyanidin 4-6mers alune 67.7mg, merisor 56.8mg, prune 52.2mg, mar granny smith 30.8mg, afine 20.5mg, piersici 16.5mg
Proanthocyanidin 7-10mers alune 74.6mg, merisor 46.2mg, prune 30.3mg, mar granny smith 25.9mg, afine 14.3mg, piersici 10.1mg
Proanthocyanidin polymers (>10mers) alune 322.4mg, merisor 217.6mg, afine 136mg, coacaze negre 135.1mg, migdale 80.3mg, prune 60.5mg, capsuni 54.2mg, mar granny smith 38.8mg, piersici 21.1mg
Flavanones
Eriodictyol lamai 21.4mg
Hesperetin lamai 27.9mg, portocale 21.9mg
Naringenin grefuit 32.6mg, portocale 7.1mg
Flavones
Apigenin patrunjel frunze 215.5mg, telina frunze 2.8mg
Luteolin ardei verde crud 4.7mg, patrunjel frunze 1.1mg, ardei galben crud 1mg, salata rosie 1mg, telina frunze 1mg, ardei rosu crud 0.6mg, sfecla rosie cruda 0.4mg
Flavonols
Isorhamnetin rucola 4.3mg
Kaempferol rucola 34.9mg, ceapa verde 25mg, macris 10.3mg,andive 10.1mg, spanac crud 6.4mg, broccoli 1.1mg, ridichi 0.9mg
Myricetin patrunjel frunze 14.8mg, coacaze negre 6.2mg, macris 5.7mg, usturoi 1.6mg, afine 1.3mg
Quercetin macris 86.2mg, ceapa galbena fiarta 24.4mg, ceapa galbena cruda 14.5mg, merisor 14.8, cacao 10mg, rucola 7.9mg, afine 7.7mg, salata rosie 7.6mg, coacaze negre 4.4mg, spanac crud 4mg, mar 3.8mg, mure 3.6mg, fasole verde fiarta 2.8mg, salata verde 2.7mg, salata romana 2.2mg, ardei verde crud 2.2mg, usturoi 1.7mg
Isoflavones
Daidzein soia 62.9mg, nuci 0.02mg, fasole verde fiarta 0.01mg, faina porumb 0.01mg, cocos 0.01mg
Genistein soia 81.35mg, usturoi 0.02mg, fasole verde fiarta&alune 0.02mg, faina porumb 0.01mg, nuci 0.01mg, cocos 0.01mg
Glycitein soia 15.29mg
ACID LIPOIC ficat, rinichi, inima, broccoli, spanac, varza de Bruxelles, mazare, rosii
SUPEROXID DISMUTAZA (SOD)
Aliment Cupru [sursa] Zinc [sursa] Mangan [sursa]
mg/100g %DZR (1mg/zi) mg/100g %DZR (10mg/zi) mg/100g %DZR (2mg/zi)
carne si ficat de vitel, fiarta 14.94 1494% 11.23 112.3% 0.27 13.5%
carne si ficat de vita, fiarta 14.28 1428% 5.3 53% 0.35 17.5%
carne si ficat de miel, gatita 9.83 983% 5.63 56.3% 0.59 29.5%
spirulina praf, uscata 6.01 601% 2 20% 1.9 95%
stridii, gatite 5.7 570% 78.6 786% 0.59 29.5%
ciuperci shiitake, uscate 5.16 516% 7.66 76.6% 1.17 58.5%
pasta sau seminte susan 4.2 402% 7.29 72.9% 2.54 127%
faina soia, degresata 4.06 406% 2.46 24.6% 3.01 15.09%
pudra cacao, neindulcita 3.78 378% 6.81 68.1% 3.83 191.8%
nuci caju prajite fara sare 2.22 222% 5.6 56% 0.82 41.3%
BETA-CAROTEN
Aliment Beta-caroten [sursa]
mcg/100g %DZR (6000mcg/zi) *
morcovi cruzi 8285 138%
frunze de ridiche, fierte 6459 107.6%
varza Kale, cruda 5927 98.7%
spanac crud 5626 93.7%
dovlecel Squash, gatit 4570 76%
creson de gradina, crud 4150 69%
frunze de sfecla rosie, crude 3794 63%
VITAMINA E
Aliment Vitamina E (alpha-tocopherol) [sursa]
mg/100g %DZR (12mg/zi) *
seminte de floarea soarelui nesarate 36.33 302%
migdale prajite nesarate 23.9 199%
alune de padure 15.03 125%
arahide prajite nesarate 4.93 41%
pastrav curcubeu gatit 2.79 23%
frunze de ridiche, fierte, nesarate 2.66 22%
paine din grau integral 2.66 22%
UBIQUINONE (CoQ10)
Aliment Coenzima Q10 (CoQ10) [sursa] mg/100g
ficat de pui 11.6
ulei de masline extra-virgin 11.4
macrou, carne rosie 6.8
carne vita, spata 4
ficat de vita 3.9
Glutation peroxidaza (GPx)
Aliment Seleniu [sursa]
mcg/100g %DZR (55mcg/zi)
alune braziliene 1917 3485%
stridii gatite 154 280%
ficat pui fiert 82.4 149%
seminte de floarea soarelui 79.3 144%
germeni de grau 79.2 144%
tarate de grau 77.6 141%
somon sockeye 76 138%

 

Surse:
1. USDA Food Composition Databases, https://ndb.nal.usda.gov/
2. Antioxidant Enzymes and Human Health, https://www.intechopen.com
3. CoQ10 Foods: The 50 Highest Natural Dietary Sources, https://www.superfoodly.com/
4. Lipoic Acid Benefits for Your Health – Part 1, https://www.drlam.com/
5. What Are Flavonoids?, https://www.livescience.com/
6. Flavonoid, https://en.wikipedia.org/wiki/Flavonoid