Antioxidants are substances that protect cells from the damage caused by unstable molecules known as free radicals. Free radicals are by-products of our normal body functions. Free radicals are molecules that can cause a chain reaction of cellular damage within the body. This contributes to the development of cancer and the aging process. Free radicals are constantly formed and then destroyed by antioxidants throughout our life.
A free radical is an unstable molecule that has an unpaired electron. When it steals an electron from another molecule, it becomes stable; however, the molecule that loses the electron becomes unstable and must find another molecule to steal an electron from. This chain reaction causes cellular damage.
If for some abnormal reasons, such as smoking, radiation, pesticides, and pollution, free radicals accumulate too much, exceeding the ability of our body to fight them, or we don't have enough antioxidant supply, the extra free radicals will invade the healthy tissues around them and attack healthy cells. As a result, our health will suffer from cancers, cardiovascular diseases, aging and other health problems.
Examples of antioxidants include vitamins C, E, and A, and other substances including beta-carotene, lycopene, glutathione, Lutein, Selenium, Resveratrol. These antioxidants come into our body from the foods we eat or beverages we drink and play important roles in our body. These are stable molecules with or without an unpaired electron. When an antioxidant comes into contact with a free radical, it can donate an electron to stabilize the free radical without becoming one itself.
When we breathe in oxygen and it combines with our red blood cells (RBCs), sometimes these oxygen molecules are hit by radiation and they break apart. The result is a singlet oxygen which only has one of its electrons remaining. Oxygen is not stable in this form and attempts to steal an electron away from a nearby molecule or donate its remaining electron to a nearby molecule. They have a charge on them due to an excess or deficient number of electrons. They try to scavenge or donate electrons to surrounding tissues which can in turn damage the tissue. If DNA is involved, the problem intensifies and genetic cell mutations may occur which is one theory as to the cause of cancer. They can change the DNA, sometimes permanently. Free radicals may even play a bigger role in the formation of cancerous cells by a "chain-reaction" effect, causing other cells to become damaged.
Free radicals are not only produced inside out bodies, but they are also ingested through smoking, eating certain food, air pollution, x-rays, extended exposure to the sun and a variety of other poisons we are exposed to in our environment. Blood vessel damage that leads to heart disease with plaque buildup is thought to occur due to free radicals. Cancer, some degenerative eye damage, old age and other inflammatory diseases are believed to be byproducts of oxidation.
Antioxidants, just as the name implies, are able to block this process. Typically when we think of oxidation we think of rust, but this same process happens in our bodies. Think how an apple looks if you cut it in half and let it sit for a while. It turns brown, but if you cut it, then soak it in orange juice for several minutes it won't turn brown, due to the vitamin C in the orange juice. In the same way vitamin C protects your skin.
Oxidative damage plays a huge role in many of our modern-day diseases, such as muscle and tissue degeneration, heart disease, diabetes, cancer, as well as many other health problems. You are exposed to free radicals as a normal bi-product of regular bodily processes, like breaking down the food we eat, taking toxic medicines, and exposure to pollutants. In addition, over-exposure to the sun (sunburn) and smoking can also increase your body's need to oxidize and create free-radicals. Antioxidants stop this cellular chain reaction of oxidation by neutralizing the free radicals.
Here we will not addressed supplements. Most experts agree that the best sources of antioxidants are antioxidant rich foods. Each food, mostly fruits and vegetables, contain not only the identified antioxidant, but often multiple antioxidants, vitamins and minerals. Eating fresh produce has the added benefit of giving us fiber in the diet as well.
Many of these antioxidants may be beneficial in amounts that you can only achieve through supplements. This is something you should coordinate with your health care provider.
Some of the more important sources of antioxidants which block the process are beans, blueberries, cranberries, pecans and broccoli, but there are many others as well.
Beans contain phenolic which have13,000 units of this antioxidant power that is measured in food groups, It lowers blood sugar and reduces your risk of cancer.
Ellagic acid is found in red foods, such as pomegranates, strawberries and raspberries.
Anthocyanin is found in the deep purple and dark blue foods. Anthocyanin fights heart disease by sucking cholesterol out of the plague. It is in red wine (concentrated), blue berries, purple potatoes, black currents.
Vitamins A, C and E antioxidants are found in yellow and orange vegetables and fruit.
Retinol (vitamin A) is found in apricots, cantaloupe, lemons and oranges.
Vitamin E protects you from the suns radiation.
Green colored food found in the cruciferous vegetables have Indo 3 Carbinol , which has very potent breast cancer fighting abilities. They destroy free radicals primarily in liver. Some of these vegetables are broccoli, kale, Brussels sprouts, cauliflower. You should eat 2 servings per week minimally.
Cocoa is perhaps the food highest in antioxidants. Cocoa powder has most antioxidants of all forms of chocolate. Everybody should drink a cup of cocoa daily. Good quality cocoa requires only 20 grams to deliver your 5000 ORAC units, so a kilogram should last 50 days. However, as you will also eat other healthy foods, do not plan to get all your ORAC's from cocoa.
Cacoa has been found to have nearly twice the antioxidant content of red wine and up to three times that of green tea. But it needs to be consumed dark to get the antioxidant punch. Look for dark chocolate with a cacao content of 70% or greater, preferably 85%.
Scientists at the U.S. Department of Agriculture Human Nutrition Center have found that blueberries rank No. 1 in antioxidant benefits, compared to 40 other common fresh fruits and vegetables.
Blueberries are loaded with a ton of anti-oxidants that have been scientifically proven to help people reduce their risk for cancer, cataracts, dementia, glaucoma, alzheimers, and many other diseases. In a study involving older adults (with an average age of 76 years), 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. While participants in the study consumed blueberries in the form of juice, three-quarters of a pound of blueberries were used to make each cup of juice. As participants consumed between 2 to 2-1/2 cups each day, the participants actually received a very plentiful amount of berries. The authors of this study were encouraged by the results and suggested that blueberries might turn out to be beneficial not only for improvement of memory, but for slowing down or postponing the onset of other cognitive problems frequently associated with aging.
Beets are a super food antioxidant. Blood flows in blood vessels giving off a little gas called nitrates. Beets and beet juice has a high nitrate content. A research study at Queen May University of London concluded that beets help lower high blood pressure, thus reducing the inflammation causing heart disease and they fight cancer cells from forming and prospering.
Beets may also helps you lose weight as 1/2 cup has 37 calories, 0% fat, little higher in sugar but increased fiber. Beets also may fight off dementia in the frontal lobe. The greens of beets are also good for juicing. They boost your endurance and cyclist use them before bike riding
Lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Lemons are good for digestion and a great natural acid, vitamin C fights of H pyloric which causes stomach ulcers, and it also helps with constipation
Try this drink: 1 c water, 1/4 lemon juice, 1 tsp flax seed for stomach disorders and constipation.
To exfoliate your skin use 1 cup milk, 2 tsp lemon juice and 1 tbsp brandy. Paint it on your face for several minutes, then rinse off.
Vitamin C, also referred to as ascorbic acid, is one of our "first lines of defense" against "attack" in the form of infection, toxins and pollutants. Vitamin C is a water soluble vitamin, meaning it is excreted in the urine, and it can be quickly depleted when compared to fat soluble vitamins which can be stored in our tissues for relatively long periods of time.
Vitamin C is important not only for cell and tissue development, but growth and repair as well. It is crucial in many body functions, such as collagen formation, maintenance of bones and cartilage, iron absorption, immune system function, and the healing of wounds. Many studies conclude that Vitamin C is beneficial for stress, colds, skin health, and reducing inflammation.
In a study at the University of Michigan, researchers examined over 100 studies of Vitamin C done in the last 10 years. Researcher Mark Moyad, MD, MPH noted "The more we study vitamin C, the better our understanding of how diverse it is in protecting health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer." Most of the studies the researchers looked at were of subjects using 500 mg of Vitamin C daily to attain beneficial results. The current recommended dietary allowance (RDA) is 74-90 mg daily for adults.
Sources of Vitamin C include oranges, kiwis, strawberries, black currants, mangos, spinach, broccoli, and capsicum.
This is a sample of what you would need to eat in order to equal 500 mg of Vitamin C: 1 cup cantaloupe, 1 cup orange juice, 1 cup cooked broccoli, ½ cup red cabbage, ½ cup red pepper, ½ cup green pepper, 1 medium kiwi, and 1 cup tomato juice.
Vitamin E is fat soluble. It can be stored in the body's fatty tissues anywhere from a few days to several months. Taking too much Vitamin E can be harmful. Unlike water soluble vitamins, for which excess is excreted in the urine, Vitamin E can be stored in your liver.
Vitamin E is important in healing sunburn and delaying the aging of our skin. It helps us maintain a healthy circulatory system, and aids in wound healing and blood clotting. Studies have shown Vitamin E may lessen premenstrual symptoms, as well as some breast diseases. Studies have suggested that Vitamin E may decrease the risks of coronary artery disease. Animal studies indicate Vitamin E may slow the development of atherosclerosis.
Food sources of Vitamin E include whole grain products, wheat germ, egg yolks, vegetable oil, nuts, peanut butter, seeds, avocado, and liver.
Carotenoids are pigments found in some plants, and responsible for the bright colors seen in many vegetables. There are over 600 natural carotenoids, all from plants. Carotenoids can be sub-classified as carotenes or xanthophylls. Alpha-, beta-, and gamma carotenes can convert to Vitamin A. Vitamin A is essential for bone development, reproductive system function, and eye health.
Beta-carotene converts to retinol, essential for vision. It subsequently converts to retinoic acid, which is necessary for cell development and growth. Beta-carotene is also thought to protect us from sun damage.
Dietary sources of beta-carotene include carrots, tomatoes, sweet potatoes, cantaloupe, mangos, apricots, winter squash such as pumpkin, spinach, lettuce, broccoli, and parsley.
Selenium is a mineral, and thought to provide numerous benefits: Stimulates the immune system, providing resistance to cancer and arthritis. Protects us from cardiovascular disease, heart attacks and strokes by preventing clots at sites of vessel damage in the brain and heart. Decreases skin aging. Increases fertility. Protects against damage from smoking.
Selenium deficiency has been linked with Keshan's heart disease, muscular dystrophy, some cancers, cataracts, growth retardation, infertility, and liver problems.
Selenium is deficient in the soil in China and New Zealand. Selenium is also known to be deficient in the soil in the eastern and central U.S. People who eat a balanced diet of food grown in the western U.S. likely get enough selenium for food sources.
Selenium can be found in seafood, lean meat, brewer's yeast, and whole grains. It is also found in offal, which is the organs, tail, feet and heads of animals.
Lutein is a xanthophyll carotenoid. It provides nutrition to our eyes and skin. It is thought to reduce the risk of macular degeneration, a leading cause of blindness with aging.
Sources of lutein dark leafy green vegetables, such as kale, spinach, collards, and some lettuces. Other sources of lutein include egg yolks, corn, green peas, green beans, broccoli, cabbage, brussel sprouts, kiwi, and honeydew.
Lycopene is a carotene, and is the pigment that gives vegetables and fruits red color. Recent research suggests lycopene is beneficial for bone and skin health, and male fertility. It is believed to reduce prostate cancer and skin cancer risks, and deter osteoporosis. It is also thought to provide "internal protection" from sunburn.
Lycopene can be found in tomatoes. Some experts recommend raw unprocessed tomatoes, while others suggest heating tomatoes releases three times the amount of lycopene. Lycopene is considered a lipid, and some sources recommend eating tomatoes with oil for better lycopene absorption by the body. Lycopene is also present in watermelon and pink grapefruit.
Anthocyanins are considered natural anti-inflammatories, and seem to help us maintain normal blood sugar levels. Anthocyanins are thought to have beneficial effects on collagen, the nervous system, large and small blood vessels, and eye sight.
You can get anthocyanins by eating grapes, berries, red cabbage and eggplant.
Coenzyme Q-10 is also known as CoQ 10 and Ubiquinol-10. It is "food" for the cells of our bodies, and crucial for optimal health. CoQ 10 is produced by all of the body's cells, and is stored in the kidneys, liver, and heart. Some researchers believe some of the B vitamins, and Vitamin C, facilitate the conversion of tyrosine, an amino acid, to CoQ 10.
CoQ 10 is necessary for the fat metabolism, and energy production. It helps prevent the buildup of fatty acids in the heart tissues by improving the conversion of fatty acids to energy. CoQ 10 is also thought to have a role in decreasing periodontal disease.
Statin drugs, prescribed for high cholesterol, drain the body's CoQ 10. Studies have demonstrated that most patients with heart problems have deficient CoQ 10.
CoQ 10 is found only in small amounts in foods, such as seafood. Other foods include organ meats, especial heart, chicken and beef. Supplementation with CoQ 10 has been found helpful in treating patients with congestive heart failure, cardiomyopathy, angina, and mitral valve prolapse.
Alpha Lipoic Acid (ALA) is considered a "universal antioxidant" that can reach tissues that are primarily composed of fat, like the nervous system, but also tissues with more water content, like the heart.
ALA is thought to energize metabolism, fight free radicals, slow aging, improve skin elasticity, prevent cancer, protect against heart disease such as atherosclerosis, deter chronic fatigue, lessen numbness and tingling, prevent complications of diabetes such as diabetic neuropathy, and protect the liver. It may also protect against HIV.
Food sources of ALA include spinach, brewer's yeast, red meat, and liver. Many experts recommend supplements to get concentrated doses for the treatment of specific problems.
Flavonoids, also known as bioflavonoids, are a category of nutrients, as vitamins and minerals are categories of nutrients. They have identified over 4000 flavonoids in plants. Flavonoids are "cousins" to carotenes, and like carotenes, they are responsible for bright colors in fruits and vegetables.
Flavonoids are believed to decrease coronary artery disease and decrease the occurrences of heart attacks. They are also thought to protect us against cancer.
Flavonoids are found in tea, green tea, red wine, onions, fruits including citrus, grapes and apples.
There are some food combination that give you more energy.
Chick peas (iron hard to absorb) and red pepper (vitamin C) helps absorb the peas.
To improve your mood, eat eggs and broccoli which is a good source of calcium.
Reduce the calories of pasta by using balsamic vinegar (ascetic acid and slows down glucose and starch pasta) and it slashes the blood sugar by 20%
The USDA measures antioxidants on a scale called The ORAC Scale (Oxygen Radical Absorbance Capacity). Each fruit and vegetable is measured and assigned a point value based on its ability to neutralize free radicals.
The USDA website recommends a Daily Allowance Intake Range of at LEAST 3,000-5,000 ORAC.
The optimal daily recommended ORAC intake is 12,000 ORAC points. The Average American gets only 800 ORAC points per day.
Some of the antioxidants in cocoa, called flavonoids, are catechin, epicatechin, procyanides, and proanthocyanidins. Chocolate on a per-weight basis has the highest concentration of these flavonoids of any food. Cocoa is loaded with a variety of phytonutrients, making it very high in antioxidants. The following chart has the ORAC values of some top antioxidant foods. It seems the higher the antioxidants, the better we usually consider a food.
Always look for cold-pressed non-alkalized dark chocolate for the highest in antioxidants and ORAC.
The highest ranked foods in six major categories are as follows:
Fresh and dried fruit. This is the best source of antioxidants for most people. The fresh fruit that is best known for its antioxidants is blueberries. However, it's actually true that other berries are rich in antioxidants as well. Load up on açaí berries, strawberries, raspberries and other berries to boost your health. Other fruits that contain antioxidants include kiwi, oranges, plums and pineapple. Dried apricots and dried prunes are good choices for dried fruits that are rich in antioxidants. Dates are another great choice.
Veggies. In addition to fruits, you will want to make sure that you get antioxidants from the vegetables in your diet. Think green and red to make things simple for yourself when choosing veggies. Green vegetables that are rich in antioxidants include spinach, parsley, artichokes and Brussels sprouts. Red options include peppers, red cabbage and beets.
Beans. Round out your fruit-and-veggie rich diet with some healthy beans. Beans that are rich in antioxidants include cacao beans, soy beans and pinto beans. One great option is to make meals that include both beans and veggies that are rich in antioxidants. For example, pinto beans that are spiced up with spinach and peppers would be a great selection.
Nuts and seeds. Nuts are another type of antioxidant-rich food that you can add to your diet. Walnuts, hazelnuts and pecans are the best choices available. Seeds also fall into this category with sunflower seeds being the best choice.
Cereals. You might be wondering what types of breakfast foods, other than fruit, would be antioxidant-rich. Some cereals are very rich in antioxidants. Barley, oats and corn are good ingredients to look for when choosing cereals. You want to choose non-sugar cereals. Add dried fruit or fresh fruit to them to boost antioxidant levels and add flavor.
Spices. There are even a few spices out there that are rich in antioxidants. Of course, you won't get a bulk of your antioxidants from spices alone but it's good to know what the spices are that you should try to incorporate into your diet when cooking these other items. Cinnamon, oregano and cloves are the best spices to add to your spice rack if you are seeking antioxidants.
Here are a few points to keep in mind when choosing antioxidant-rich foods:
It's important to try to get antioxidants from a number of sources in order to keep your diet varied and healthy. Focus on developing a diet that is based primarily on fruits and vegetables that are rich in antioxidants and then add in some of the other options.
How much you benefit from the antioxidants found in the foods you eat depends on how well you breakdown and absorb these foods.
One of the best ways of making sure that you are getting plenty of antioxidants in your diet is to strive to eat lots of fresh vegetables. If you just don't have the time to eat a large green salad every day, consider buying a good juicer and drinking a fresh vegetable juice on a daily basis. Another more convenient option is to use a high quality super green food product.
It is best to limit the amount of sweet fruits that you eat according to your dental health and blood sugar and insulin levels. Eating too much sugar is bad for your health. Sugar side effects age your skin, depress your immune system and is the preferred fuel of cancer cells.
When washing and preparing vegetables and fruits, be sure to wash non-organic varieties with extra care to help remove pesticide residues. This is especially important for vegetables and fruits that are known to be heavily contaminated with pesticides.
Most people are aware these days of the benefits of a diet high in antioxidants. They can help to prevent cancer and cardiovascular disease and even slow the signs of aging. The Acai Berry in particular has gained a lot of fame recently due to its high levels of antioxidants and the health benefits associated with its consumption.
However, what are less talked about are the possible side effects that are related to excessive consumption of vitamins and antioxidants. Most people are misled into believing that the more, the better, but there is a limit as some antioxidants can become harmful if consumed in too large quantities.
Vitamin C overdose for example, is actually quite common, due to the high quantity of it that is present in so many fruits and vegetables (while some processed foods are also fortified with it). Stomach problems are one of the most noticeable side effects of excessive vitamin C, yet most people won't actually isolate the vitamin as the cause of the problems. Regular consumption of high amounts of vitamin C has also been linked to the development of kidney stones.
Over-consumption of vitamin's A and D can also cause serious problems. Hypervitaminosis A (vitamin A overdose) can result in headaches, hair loss, bone fragility, vomiting and dry peeling skin. Hypervitaminosis D can cause headaches, vomiting, lethargy, confusion and in severe cases, coma. It's worth noting however, that occurrences of both conditions are rare, and generally appear in those who are being treated for a condition where these vitamins are part of the therapy (such as vitamin D for scurvy patients). Therefore, these conditions are not usually a concern associated with an average, healthy diet.
Vitamin E is also known to cause a multitude of side effects in large doses, and it is inconclusive how much most people can consume before they are likely to experience negative effects. However, the upper daily limit of vitamin E intake has been set for people age 14 to 18 to 800 milligrams; for people 19 or older, 1000 milligrams. Side effects that may occur include nausea, intestinal cramping, weakness, headache, blurred vision and gastrointestinal bleeding. Most worrying is the fact that it can increase the risk of a stroke.
The American Heart Association, for one, does not recommend using antioxidant supplements "until more complete data are in," but instead, suggests "people eat a variety of foods daily from all of the basic food groups." Moreover, in April 2000, the Food and Nutrition Board of the Institute of Medicine, an advisory group that is part of the National Academy of Sciences, reported that Vitamin C, vitamin E, selenium, and carotenoids like beta-carotene should come from food, not supplements. After examining available data on the beneficial and harmful health effects of antioxidants, the panel concluded that there isn't enough evidence to support using large doses of these nutrients to combat chronic diseases. In fact, the group warned that extremely high doses of antioxidants may lead to health problems, including diarrhea, bleeding, and the risk of toxic reactions.
It is highly unlikely that antioxidants are harmful in modest quantities, such as those recommended by the U.S. government (called upper intake levels, or ULs). Foods that are naturally rich in antioxidants are considered not only safe, but beneficial.
The following reviews have been selected:
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1 of 1 people found the following review helpful:
5.0 out of 5 stars Excellent product., September 29, 2009
By
R. Sweat "Sweatnit" (Raleigh, NC)
I have been taking this product for 10 years and I have NEVER had the flu. I seldom get colds. I can't remember when the last time I had a cold. This antioxidant it the best product I have ever used.
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3 of 3 people found the following review helpful:
5.0 out of 5 stars Good Product, January 21, 2010
By
Human Capote (kansas City, Mo USA)
I like [this product]. I like how they are made (organic ingredients) and the fact that they are like food. It's hard to gage a product like this but I will say that while many around me have been suffering from colds this winter I have not. I take these with... multi-vitimins. It is important to take these along with food or they may upset the stomach. I think it is most important to take these during the winter when there are so many colds floating around. The softgels are easy to swallow. Recommended!
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3 of 3 people found the following review helpful:
4.0 out of 5 stars Supercritical Antioxidants, December 5, 2009
By
L. A. (Milwaukee, WI)
This formula is a softgel that contains all the antioxidants needed in a one dose per day formula. It seems to work as well as my other top of the line supplements. Give it a try for an easy way to take supplements and maintain health.
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1 of 2 people found the following review helpful:
5.0 out of 5 stars GREAT VITAMINS, December 22, 2009
By
Carol Daley "Marinesgirl"
I highly believe that in todays world, it is very, very hard to eat right and get the right nutrition. I rely heavily on vitamins and supplements. I have been taking these now for a month and I definitely feel the difference. I have been around 3 people with colds, in very close quarters and I have not gotten a cold. Also, I have slightly more energy. I just feel a little better than I normally do. I am not sure if it is these softgels, but it's the only thing in my routine that I have changed. I really do believe these are making a difference. I have more energy and I actually fall asleep better. The main thing is before, if I even seen a person with a cold, I woudl get it. I escaped so far, 3 times. That is HUGE to me. My colds are very bad. I usually run a fever and in bed for at least a week. So, you can see why I believe in these softgels. If you are interested in your health and even if you don't do anything else about it, try these softgels. I truly believe you will feel the difference
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