All About Antioxidants

Plant foods, such as fruits, vegetables, and whole grains contain many components that are beneficial to human health. Research supports that some of these foods, as part of an overall healthful diet, have the potential to delay the onset of many age-related diseases. These observations have led to continuing research aimed at identifying specific bioactive components in foods, such as antioxidants, which may be responsible for improving and maintaining health.

What are Antioxidants?

Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage to the cells whic over time can lead to mutations such as cancer. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Examples of antioxidants include beta-carotene, lycopene, vitamins C, vitamin E, and vitamin A, and other substances.

Antioxidants can be either direct or indirect in their effects on free radicals.

• Direct antioxidants like vitamins E, vitamin C, and beta-carotene, neutralize only one free radical molecule at a time on their own, and are consumed in the process. While direct antioxidants are valuable, researchers say, they are inferior in that each one is deactivated after it takes out one free radical.
• Indirect antioxidants are prevalent in cruciferous vegetables, brightly colored berries, certain spices and herbs (sulforaphane from broccoli, curcumin from turmeric, or anthocyanins from berries). They jump-start the body to make its own antioxidants, mounting a powerful defense against oxidative stress for several days. The indirect antioxidant effects are long-lasting, triggering an ongoing process that may last for days.

New research is showing that all antioxidants - whether "direct" or "indirect" - seem to work better together. For example, when vitamin E and C are combined in the lab, their antioxidant activity more than triples. Meanwhile, several new studies suggest that taking too much of a single antioxidant like C or E can backfire and promote more free radical production.

What are the benefits of Antioxidants?

Antioxidants are the naturally occurring nutrients found in certain fruits and vegetables. They've been proven to protect human cells from oxidative damage and provide:

• Stronger immune resistance to flus, viruses and infections.
• Greatly reduced incidence of all cancers.
• Prevention of glaucoma and macular degeneration.
• Reduced risk of cholesterol-oxidation and heart disease.
• Anti-aging of cells and overall body.

What are the different types of Antioxidants?

There various types of Antioxidants and their sources can be given below:

• Vitamin A: This fat-soluble vitamin is required for bone formation, gastrointestinal and eye health and in assisting the immune system and skin. Foods rich in vitamin A include carrots, liver, sweet potatoes, carrots, apricots, oranges, mangoes, guava, papaya, milk, yogurt and egg yolks.

• Vitamin C: Vitamin C scavenges free radicals that are in an aqueous (watery) environment, such as inside your cells. Vitamin C works synergistically with vitamin E to quench free radicals. Foods rich in vitamin C include citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes.

• Vitamin E: This fat soluble vitamin safeguard cell membranes (largely composed of fatty acids) from damage by free radicals. It also protects the fats in LDL or the "bad" cholesterol from oxidation. Foods rich in vitamin E include nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil.

• Selenium: It is a mineral that must be taken in measured amounts because large doses of the element can be toxic. It forms the active site of several antioxidant enzymes including glutathione peroxidase. Foods rich in selenium include fish & shellfish, red meat, grains, eggs, chicken and garlic.

• Beta-carotene: It is thought to be the best quencher of singlet oxygen (an energized but uncharged form of oxygen that is toxic to cells). Beta-carotene is also especially excellent at scavenging free radicals in low oxygen concentration. Beta-carotene is found in carrots, red and yellow peppers, broccoli, sweet potatoes, mangos, and a variety of other fruits and vegetables.

• Lycopene: As an antioxidant, lycopene is twice as potent as beta-carotene in protecting white blood cells from membrane damage caused by free radicals. Lycopene may help reduce the risk of prostate and cervical cancer. In addition, lycopene may also help prevent heart disease through this same antioxidant mechanism by inhibiting LDL cholesterol oxidation. Finally, lycopene is known to play a role, along with beta-carotene, in protecting the skin from the damaging effects of UV radiation. Foods rich in lycopene include tomato and tomato products, pink grapefruit, watermelon.

• Lutein: Lutein are cartenoids found in highest concentrations in the macular region of the eyes (the back of the eye where the retina is located), where they are believed to filter out damaging blue light and prevent free-radical damage to the delicate structures in the back of the eye. Lutein help prevent age-related macular degeneration and the development of glaucoma and cataracts. Foods rich in lutein include dark green vegetables such as broccoli, kiwi, Brussels sprout and spinach.

• Lignan: Foods rich in lignan include flax seed, oatmeal and barley.

How do I get more Antioxidants in my diet?

You can eat a diet that is rich in antioxidants by following some smart and simple strategies:

• Serve colourful vegetables. Tempt hungry kids (and adults too) by serving a tray of veggies and dip whenever they are hungriest.
• Go for whole grains. Buy whole grain cereals, breads, whole wheat pasta, brown rice and barley.
• Fill up on vegetables and fruit. Try to fill half your plate with vegetables and or fruits at each meal. Have a fruit or vegetable with each snack too.
• Enjoy a small handful of nuts (60 ml or 1/4 cup) in salads, over cereal or yogurt.
• Choose the whole fruit over the juice most often. Often the best health benefits come from the edible skin or peel. (Remember to wash it!).

We can also control the levels of free radicals we are exposed to by avoiding smoking, harmful chemicals, and other environmental hazards like UV radiation and pollution. But we cannot completely escape either free radicals or their effects.