Antioxidants - Information about antioxidants

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Antioxidants: What They Are and Why We Need to Eat More of Them

Most of us know of someone who eats a diet rich in interesting fruits and vegetables; their clear

complexion and bright eyes are a reminder that we could stand to increase our intake of colorful

produce. But you think about the broccoli you eat most evenings and the salad you choose over

fries. That should be enough, right? The difference however, is that these folks with their resilient

skin are spending a little extra time each day selecting foods from the full spectrum of the rainbow.

This ensures they are receiving a wider range of health-promoting antioxidants to keep them

looking good and feeling great.

But what exactly are antioxidants? Simply put, they are specific nutrients that act as insurance

against premature aging. They also serve as a line of defense against the risk of developing

certain illnesses and diseases such as cancer, heart disease, stroke, Alzheimer's disease,

rheumatoid arthritis, and cataracts. We think that's reason enough to vary the colors of your

fruits and vegetables at each meal. Here is a closer look at why antioxidants are important to

our overall health.

Why Are Antioxidants Important?

Every day, people are exposed to free radicals from such varied sources as air pollution, sunlight,

smoking, exercise, poor diet and stress. All of this can cause damage to cells.

Antioxidants help protect healthy cells from damage caused by free radicals. Minimizing and

neutralizing the activity of free radicals with antioxidants may allow us to live longer and healthier

lives, look and feel better, and reduce or eliminate the risk of certain illnesses.

How Do Antioxidants Work?

Free radicals and oxidation are what damage the body's cells and tissue. Take an apple,

for example. When it's cut into pieces it begins to turn brown due to oxidation. But, if you toss

the apple in lemon juice, it remains #016EBB. This is because lemon juice is a great source of the

antioxidant vitamin C. The same oxidative process also causes oils to become rancid and iron

to rust. The process is similar in your body. Antioxidants from nutrient-rich foods and to a lesser

extent supplements, work with your body to counteract the action of these nasty free radicals.

The Antioxidant Players

Vitamin C
Vitamin E
Vitamin A (Beta carotene)
Lycopene
Selenium
CoQ10
Vitamin C

It's winter and we all have heard that boosting vitamin C intake during the cold and flu season can

protect us from falling ill. Vitamin C scavenges potentially harmful free radicals by helping boost

immune function. Vitamin C intake may be particularly helpful to smokers, as they are more likely to

suffer from oxidative stress and cell damage that can deplete vitamin C.

Good sources of Vitamin C: Foods rich in vitamin C include citrus fruits, kiwis, bell peppers,

strawberries, broccoli, parsley, dark, leafy greens and potatoes.

Tips for Vitamin C

Vitamin C is water soluble and is not retained in the body, so try to eat good source everyday.

Tip: cook potatoes with the skin on to retain its vitamin C.

The effect of vitamin C is decreased by aspirin, tobacco, alcohol and some antibiotics

so be

sure

to boost your intake when taking in these products.

The body eliminates vitamin C in about 12 hours so aim to distribute your intake

throughout the day.

Vitamin C improves iron absorption, so consumer with iron-rich foods

Vitamin E

Vitamin E is a powerful antioxidant that may help to protect the body's cells from oxidants, such

as smoke and pollution. Vitamin E also contributes to a healthy circulatory system and aids in

proper blood clotting and improves wound healing. Some studies have shown that vitamin E

decreases symptoms of premenstrual syndrome and certain types of breast disease. Vitamin E

works together with other antioxidants, such as vitamin C, to offer protection from some chronic

diseases.

Good sources of vitamin E: Nuts, seeds, whole grains, avocados, sweet potatoes, egg yolks and

green leafy vegetables are all food sources of vitamin E. As we age, supplementation may be

necessary since the protective levels used in most studies (100-800 I.U. per day) cannot be

obtained through food sources alone.

Tips for Vitamin E:

Use small amounts of vegetable oils, nuts and avocado as the fat source in a meal or snack.

Look for cereal fortified with vitamin E. It will be listed on the Nutrition Facts label if it is added.

Avoid heating vegetable oil to a high temperature as it destroys the available vitamin E.

Vitamin A (Beta carotene)

This antioxidant gives carrots their deep orange color, and the body turns it into vitamin A,

which

is necessary for healthy eyes and skin. Foods high in beta-carotene include carrots,

sweet

potatoes, apricots, winter squash, pumpkin, cantaloupe and mangoes. Other good sources

are

dark green leafy vegetables such as kale, collard greens, spinach, leaf lettuce and broccoli.

Beta-carotene becomes most available to the body when vegetables are cooked, chopped or

pureed.

ips for Beta carotene:

Include yellow, orange and dark green vegetables daily.
Grab juices from orange- and yellow-hued fruits and vegetables when pressed for time.
Cut up carrot sticks for snacks, bag lunches and pre-dinner munching.
Bake winter squash halves stuffed with rice and/or ground meat.
Toss vegetables such as kale, greens and broccoli into soups and stews.
Make a snack mix with pretzels, nuts and dried apricots.
Use your creativity in the kitchen, beta carotene and vitamin A are fairly stable in cooking,

so use your

imagination

in the kitchen.

Selenium:

This trace mineral works in conjunction with vitamin E. Numerous research reports indicate that

higher blood levels of selenium lowers mortality from cancer, including lung, colorectal, prostate

and skin cancer. The antioxidant properties of Selenium appear to regenerate vitamins E and C

so that they can continue to fight free radicals. In plant foods, the content of selenium depends

on how much was available in the soil. If you eat a variety of grains from various places, you have

a better chance of an adequate intake.

Good sources of selenium: Rich sources of selenium are found in whole grains, nuts (particularly

Brazil nuts) and seafood. Poultry, garlic and red meats are other good sources. Eat foods rich in

vitamin E, such as nuts, seeds and fortified cereals, since this vitamin increases the effectiveness

of selenium in the body.

Tips for Selenium

Just 2 Brazil nuts a day supplies the recommended amount of selenium.
Although food sources are best, if you do take a selenium supplement, don't take more

than 200 micrograms a day to avoid toxicity

The antioxidant effects of selenium may provide protection for those suffering with

rheumatoid arthritis and asthma.

Coenzyme Q10 (also known as CoQ10)

This powerful antioxidant occurs naturally in the human body, with abundance in heart tissue.

CoQ10 acts as a mild metabolic stimulant and may facilitate weight loss. It also appears to be

a mild immune stimulant. This substance has been shown to help heart function by enhancing the

pumping action and electrical functioning, as well as helping to lower blood pressure. CoQ10 seems

to be related to vitamin E and is supportive of its functions, including those in the mitochondria.

Good Sources of Coenzyme Q10: Spinach, broccoli, nuts, soy oil, sardines, mackerel, beef,

peanuts and whole grains.

Tips for CoQ10:

CoQ10 has shown significant benefit in clinical trials treating obesity, muscular dystrophy,

periodontal disease, and adult onset diabetes

People's ability to extract CoQ10 from foods declines substantially with age.