Antioxidants


Antioxidants protect the cells in our bodies. Studies have shown that they play a key role in living a longer and healthier life. Antioxidants protect our bodies from free radicals that can damage DNA and therefore cause our cells to reproduce improperly which can lead to any number of diseases including coronary heart disease, cancer, premature aging, inflammatory diseases, Parkinson's, periodontal disease, and cataracts. Antioxidants boost our immunity, make our muscles stronger, and keep our bones and skin healthy. Antioxidants are found in fruits and vegetables rich in Vitamin C, Selenium, and Beta Carotene.

The cells in our body fight against free radicals introduced into our body from any number of sources from what we eat to what we breathe (avoid pollution and smokers) and how we live our lives. Free radicals are unstable oxygen molecules; they are atoms (or groups of atoms) with unpaired electrons. The oxygen molecules want to oxidize. This oxidation process can be carcinogenic. Left to their own devices, these free radicals can cause premature aging, cancer, cataracts, a weak immune system, and heart disease. Antioxidants neutralize these free radicals. Antioxidants pair with the free radical changing them from harmful to non-harmful or actually repairing the cell damage. The free radical theory explains that antioxidants are critical to our health.

Antioxidants cannot be created in our bodies; they come from our diet. They are natural substances that occur; we get from eating fruits and vegetables. Antioxidants can be found in colorful fruits and vegetables because that is what makes them those colors. These valuable antioxidants are concentrated in the most brightly colored fruits and vegetables including Spinach, Blueberries, Garlic, Brussel Sprouts, Carrots, Red Bell Peppers and Tomatoes. Dark chocolate and green tea have antioxidants too.

Antioxidants work together to get the job done. Beta Carotene will not be able to reduce the risk of cancer, for example, without Vitamins C, E and Selenium. Antioxidant compounds include Deprenyl, Coenzyme Q10, Alpha-Lipoic Acid, Glutathione-Precursors Thioproline and N-Acetylcysteine.

The primary antioxidants are Phytochemicals, which help our bodies repair themselves and offer us stronger immune systems.

The primary antioxidants are:

* Carotenoids - Lycopene, Lutein, Beta-Carotene (greens, orange, yellow)
* Vitamin E
* Vitamin C
* Selenium
* Anthocyanins (purple & blue)

Carotenoids, like Beta-Carotene, Lutein, Lycopene, Alpha-Carotene, Cryptoxanthin, and Zeaxanthin can lower the risk of cancer and heart disease. Beta-carotene keeps harmful LDL cholesterol from damaging the heart and coronary arteries. These antioxidants can even reverse damage done by certain cancerous cells. Carotenoids also boost immunity.

* Lycopene is found in primarily found in Tomatoes and has been linked to a reduced risk of prostate cancer. Make sure the man in your life eats tomatoes (that includes tomato sauce and fresh salsa) every day! It has also been linked to decreasing the risk of heart disease.

* Lutein may be the primary antioxidant in preventing blindness, cataracts, and other disorders of the eyes, particularly as we age. Lutein is more readily absorbed when cooked and served with some fat, butter or oil. Lutein can be found in dark leafy greens, and richly colored orange and deep yellow fruits and vegetables (and eggs):




*

Bok Choy
*

Collards
*

Bell Peppers, Orange
*

Carrots
*

Corn



*

Leeks
*

Kale
*

Mangoes
Melon, Honeydew
*

Oranges
*

Peas



*

Romaine
*

Hard Squash
*

Spinach
*

Sweet Potatoes
*

Tomatoes
*

Yolks of Eggs



* Beta-Carotene
~ converts into Vitamin A (Retinol) by our body
+ Vitamin A is not an antioxidant; Beta-Carotene is
+ Vitamin A in huge amounts can be toxic
~ benefits
* prevents cancer
* prevents heart disease
* boosts immune system
~ is found in
* Egg Yolks
* Milk
* Butter
* Liver
* Richly colored orange, yellow and green Fruits and Vegetables:
Spinach like Pumpkin
Carrots
Squash
Broccoli
Yams or Sweet Potatoes
Cantaloupe
Peaches
Mango
Tomatoes
* Whole Grains

Phytochemicals:

Vitamins C and E work together to protect one another from oxidation. They reduce the risk of some age-related diseases. Vitamin C is also associated with preventing the formation of N-nitroso compounds which are the cancer causing agents from nitrates. We need 400 IU a day so make sure you get these foods in your diet regularly and/or take a vitamin supplement.

* Vitamin E
~ is fat soluble
* so therefore needs fat to be absorbed by our bodies
* so therefore excess amounts are stored in our fatty tissue and liver
this can cause a risk of toxicity
* D-Alpha Tocopherol
* benefits
+ reduces risk of age-related disease
+ keeps bad cholesterol from sticking to artery walls (therefore reduces heart attack risk)
+ protects cells from potentially cancer-causing free radicals
* is found in
+ Nuts, Seeds like Hazelnuts
+ Fish, especially cold water oily fish, and Fish Oils
+ Whole Grains like Wheat Germ and some Cereals
+ Apricots
+ Avocados
+ Mangos
+ Sweet Potatoes
+ Vegetables
+ Peanut Butter
* Vitamin C
o is water soluble
o Ascorbic Acid
o benefits
+ reduces risk of age-related disease
+ prevents cancer
o is found in
+ Citrus Fruits and Juices like Orange Juice
+ Green Peppers
+ Cabbage
+ Spinach
+ Broccoli
+ Kale
+ Cantaloupe
+ Kiwi
+ Strawberries
* Selenium
o is a Trace Mineral
o gets into the fruit or vegetable from the soil (so it depends upon where the produce was grown)
o benefits
+ reduced risk of death from cancer
+ lower risk of skin cancer
+ reduced risk of arthritis and rheumatoid arthritis
o is found in
+ some meats
+ some fish, including Tuna
+ some nuts, especially
# Brazil Nuts top the list of all foods for Selenium!
# Walnuts

Antioxidants help protect our bodies from stress-related illness and the effects stress and aging have on our bodies. The power of Antioxidants can slow the aging process, combat cancer, and prevent heart disease and strokes.

The U.S. Department of Agriculture and the National Institute on Aging completed a preliminary study where four groups of elderly rats were tested on normal aging issues of short-term memory, balance, and coordination. The different groups were given blueberry, strawberry, spinach extracts, and nothing. The rats who ate the blueberries clearly outperformed the others in balance and coordination! Berries, blueberries and strawberries, seemed to protect them from stress in the brain. Antioxidants are important for aging well.

Tufts University compared 40 different types of fruits and vegetables for antioxidant value. Blueberries topped the list! Just one-half cup of blueberries offer as much antioxidant value as FIVE servings of Peas, Carrots, Apples, Squash, or Broccoli.

The most powerful antioxidants are phytochemicals. Anthocyanins are the phytochemical that give Blueberries their distinctive rich color. Anthocyanins (purples & blues) are powerful antioxidants!

However, supplements of antioxidants is still in discussion and preliminarily it is advised not to take antioxidant supplements and to instead get these powerful players from foods naturally. While inhaling tobacco smoke causes free radicals to occur in our bodies, smokers actually had an increased risk of cancer with beta-carotene supplements. Studies indicate that supplements of beta carotene should not be taken and instead we should get this value from the foods we eat.

While regular exercise can enhance our antioxidant defense system, excessive sporadic exercise can increase free radicals in our system. So moderation and consistency are key.

Supplements are not a substitute for a healthy diet rich in fruits and vegetables. And there is a risk of excessive amounts with supplements and too much of a good thing is not necessarily better and can sometimes be toxic. There is no evidence that the compounds found in recommended fruits and vegetables are harmful. Foods work in balance with their nutrient and healthful composition. A supplement or pill cannot do this. So eat a healthy and varied diet and be sure to eat some Tomatoes, Brazil Nuts, Blueberries, Fish, Kiwi, and Broccoli each week.



Along with a diet rich in colorful fruits and vegetables, we recommend:

* Radical Fruits
* Purple Defense Grape Seed



Links:

* Can antioxidant diet supplementation protect against age-related mitochondrial damage?
* What are Antioxidants and How do They Work?
* Ask Alice What are the Role of Antioxidants?
* Antioxidants and Other Phytochemicals
* Antioxidants and Free Radicals
* UC Berkeley Wellness Letter, Beta Carotene
* Lycopene
* Pub Med on Cancer and Beta Carotene
* Lutein





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