Antioxidants

Unless you've had your head buried in the sand, you've been hearing a LOT about antioxidants lately. Seems like everyone's touting the high levels of antioxidants in this or that food or supplement. But amidst all the hype, they get away with being extremely vague about exactly what antioxidants are and how they work. So here goes:

 

Oxygen is critical to cell functioning; but it's also very reactive. You’re familiar with two forms of oxidation from the outside world: leave something made of metal, like a lawn mower or bike, out in the rain, and oxygen reacts with it to form rust. And of course, apply enough heat to something and the oxygen in the atmosphere can cause it to break down spectacularly and release more heat and light – we call that “fire”.

 

The fire that goes on in your cells is much slower and more carefully controlled, and oxygen is a part of that. But free, uncontrolled oxygen molecules can cause the same kinds of problems to your cells as they do to your bike. The rusting that happens in your cells manifests in heart disease, cancer, and the general breakdown we call “aging”.

 

Which is where Antioxidants come in. As the name implies, they work against loose oxygen, binding it up so it can’t cause any damage.

 

Two of the best-known antioxidants are Vitamins C and E, but there are many, many more nutrients that help to fight free radicals: everything from the rare mineral Selenium (found in Brazil nuts and Goji berries) to the flavonoids epichatechin (found in chocolate) and anthocyanins (found in purple corn) and xanthones (found in mangosteen).

 

Just be warned: antioxidants are sensitive to heat, so the more your food is cooked or processed, the less effective its antioxidants.

 

Lower risk of cancer, heart disease.

The brain is most vulnerable to free radical attack; antioxidants prevent routine damage, as well as helping with healing for brain injuries or stroke

Anti-aging

Critical for those who exercise heavily (as exercise creates free oxygen radicals)

 

Vitamin C (ascorbic acid)– Fruits and vegetables, especially citrus fruits, Goji berries, goldenberries, camu camu, tomatoes, pineapple

Vitamin E (tocopherols, tocotrienols) – Vegetable oils, especially Olive and Nut oils (like pecans)

Polyphenols (resveratrol, flavonoids) – Cacao, red wine, green tea, coffee, soy, fruit, oregano, olives and olive oil, peanuts

Carotenoids (lycopene, carotenes) – Fruits and vegetables, especially tomatoes, Goji berries, carrots, peppers