Antioxidants: What and Why?
What’s all the buzz about antioxidants? What’s a free radical? What’s oxidation? Why should I care and what should I do about it? This article will answer these questions.
The number one reason you should know about antioxidants, free radicals, and oxidation is that you will sound extremely intelligent at dinner parties. The number two reason is that oxidation is involved in the major epidemics of our time—cancer, heart disease, and dementia. Learning how to combat the oxidative process will allow you to make excellent decisions about your health!
We’ll begin with oxidation. Oxidation can mean several things—the scenario we’re concerned with here is the process whereby a molecule either contains oxygen or is combined with oxygen, and the oxygen loses an electron. When the oxygen loses an electron it becomes an unstable substance known as a free radical. This unstable molecule tries to “steal” an electron from another molecule. This can set up a chain reaction that can harm the cells of the body. Free radicals are associated with damage to blood vessels (stroke, heart disease, high blood pressure, dementia), mutations to DNA (cancer), cataracts, arthritis, and a host of other disorders. The free radical theory of aging, which has wide acceptance, hypotheses that aging is in part the result of cumulative free radical damage.
The number one cause of oxidation in your body is the creation of energy. Every thought you think, every beat of your heart, every movement you make requires energy—and as a result oxidation and free radical formation take place. Obviously, the body must have an incredible system in place to neutralize these free radicals before they cause damage. The molecules that are “against” the oxidized free radicals in your body are called “anti”oxidants. If you were suddenly depleted of all antioxidants in your body you would progress towards a host of diseases before finishing this article! On a more subtle level, if you have either high levels of oxidation or poor antioxidant status, your life will be shortened and plagued by degenerative disease.
Diet
Poor dietary choices increase oxidation within your body. Poor quality polyunsaturated fats are the biggest culprits here. Vegetable oils should be avoided (with the exception of organic olive oil which is full of antioxidants that protect it). Vegetable oils contain unstable chemical bonds the easily oxidize. They can oxidize in the bottle, or in your body. We know that most of what makes up atherosclerotic plaque in blood vessels is oxidized polyunsaturated fats. Avoid oils of corn, soy, sunflower, canola, safflower, and peanut. Even Fish Oil, which I believe everyone should take, is subject to oxidation. For this reason it is important to be sure that you refrigerate your fish oil and use a brand that is preserved with antioxidants.
Many foods are very high in antioxidants, and thankfully most of them are tasty! A recent study looked at the antioxidant activity of 1,113 foods commonly consumed in the United States. Here’s a list of the top 15:[i]
|
Cloves
|
Walnuts
|
Dark Chocolate
|
|
Oregano
|
Basil
|
Paprika
|
|
Ginger
|
Yellow Mustard Seed
|
Chili Powder
|
|
Cinnamon
|
Curry Powder
|
Parsley
|
|
Turmeric
|
Pecans
|
Molasses
|
Soon after the top 15 antioxidant foods listed above came several berries including blueberries, blackberries, and strawberries. Remember to buy these products organic to avoid harmful pesticides and get the highest antioxidant value.
Smoking causes a great deal of oxidative stress throughout your body. Quit!
Stress and Anxiety
Stress compromises immune function and your ability to neutralize free radicals. Recent research has shown a definite relationship between stress levels and blood levels of a hormone called norepinephrine. This research has also shown that high levels of norepinephrine are associated with increased free radical activity.[ii] This is yet another reason to practice a stress reduction technique on a regular basis. During periods of increased stress it is wise to take a high quality food-based antioxidant
Poor Supplementation
It is true that eating a diet high in antioxidants reduces oxidative disease processes such as cancer, heart disease, and Alzheimer’s.[iii] [iv] [v] [vi] It is not true, however, that taking isolated nutrients such as manufactured vitamin C, E, and A, do anything to reduce your risk! Some studies actually show more heart disease and cancer in individuals supplementing with these products![vii] [viii] [ix] [x] [xi] Please read that again—the vitamins that most people take either do nothing to reduce risk or actually increase risk!
Luckily, there are many high quality, food-based antioxidants you can purchase. My favorites are by a company called New Chapter, they use only organic, food-based ingredients in their products. One such product is Supercritical Antioxidants, which is extracts of many of the most antioxidant-rich plants on the planet!
Glutathione, a substance that your body creates, is your body’s most powerful antioxidant and detoxifier.[xii] Glutathione is able to regenerate other antioxidants such as vitamins C and E, and the potent antioxidant alpha lipoic acid. Glutathione is broken down in your digestive track, so supplementation with glutathione does not raise blood levels. The best way to boost your glutathione levels is to supplement with Undenatured Whey Protein (note that most whey proteins are either hydrolyzed or processed with heat—both of these processes create an unhealthy product) and an amino acid called N-Acetyl Cysteine (NAC). N-acetyl cysteine is so effective at raising your glutathione levels that it is administered intravenously to people who overdose with Tylenol! This increases glutathione levels throughout the body, which then detoxifies the Tylenol. Silymarin, or milk thistle, is a commonly available herb that also increases glutathione.
Selenium is a necessary component of glutathione. There has been a great deal of research recently on the role of selenium in the prevention of several cancers.[xiii] [xiv] [xv] This may be due to the crucial role of selenium in glutathione. Since selenium content in vegetables varies depending on the soil they are grown in, some supplementation is recommended. I recommend you have a small dose of selenium in your daily, Food-Based Multivitamin
High Levels of Exercise
Dr. Kenneth Cooper, MD, is considered to be the father of aerobic exercise. In the seventies he coined the term “aerobics” as applied to exercise, and virtually started the exercise craze! He became concerned when many of his “super-exercisers” began to die young from heart disease and cancer. What he eventually realized was that athletes participating in regular, intense exercise produce a huge amount of free radicals. Now he recommends that athletes and others who are very active supplement with antioxidants. By using a high quality, food based Antioxidant Supplement, the effects of this increased rate of oxidation can be minimized. Read below under “How to Increase Antioxidant Status.”
How to Increase Antioxidant Status
- Eat a healthful diet rich in organic fruits and vegetables of many colors. These foods deliver antioxidants to your body the way nature intended. Use culinary herbs and spice liberally—many of these are antioxidant-packed. Some excellent choices are clove, turmeric, ginger, oregano, basil, and cinnamon.
- Use a high quality, food-based antioxidant. New Chapter makes an excellent one called Supercritical Antioxidants. This product is certified organic and very potent.
- Avoid megadoses of single-molecule antioxidants such as vitamin C or E. Taking large doses of these will shorten your life! If you would like to increase your vitamin C, do it by taking Triphala, which contains a berry that is the richest known natural source of vitamin C. Get your vitamin E from whole grains, and vitamin A from orange and yellow vegetables.
- If you are an athlete or are otherwise very physically active, double your food based antioxidant.
- Avoid vegetable oils, with the exception of olive oil.
- Practice some form of stress reduction.
- Use a daily food-based multivitamin such as the Every Man's and Every Woman's offered by New Chapter.
A simple program for including antioxidants in your diet:
Besides eating a healthy, organic, fruit and vegetable-rich diet, do the following to boost your antioxidant status ASAP.
-
Daily green-berry smoothie. Example: handful of chard, handful of spinach, some basil, handful of raspberries, handful of blueberries, ¼ tsp cinnamon, ½ of a lemon, 1 orange. Add about a cup of water and blend. This tastes great and is full of antioxidants!
-
-
Daily Triphala, ½ tsp 1-2 times per day or 500mg 2 times per day.
-
A Note on Your Brain
In addition to the antioxidants listed above, one herb has been shown to have particularly potent antioxidant effects in the brain. Bacopa Monnieri, commonly known as Brahmi, has been used for thousands of years in the Ayurvedic tradition for brain health. It has been studied extensively in recent years for its ability to improve memory[xvi] [xvii]. It has also been shown to decrease oxidative damage from cigarette smoke and degenerative damage from aluminum, as well as decrease changes in the brain associated with Alzheimer’s disease[xviii] [xix] [xx] [xxi]. This herb takes about three months to create a noticeable improvement in memory, and I recommend it under the following conditions:
-
Improved memory is desired
-
Your memory isn’t what it used to be
-
If you are regularly exposed to pollutants such as cigarette smoke
-
If you suspect that you have had exposure to heavy metals such as aluminum or mercury
-
If dementia and/or Alzheimer’s run in your family.
Take 500mg once daily for at least 3 months.
Rust Never Dies
Just as rust occurs on an unpainted car left to the elements, oxidation occurs in an unkempt body. Keep your car painted and well-cared for, and it will last for years. Live a healthy lifestyle and employ the tips outlined above and you will reap the benefits of a healthy body. Below is a “cheat sheet” for understanding the effects of antioxidants in your body---enjoy!
References:
[i] Halvorsen B, Carlsen M, Phillips K, Bøhn S, Holte K, Jacobs D Jr, Blomhoff R. Content of redox-active compounds (ie, antioxidants) in foods consumed in the United States. Am J Clin Nutr 2006;84:95–135.
[iii] Kagan VE, Kisin ER, Kawai K, Serinkan BF, Osipov AN, Sertbinova EA, Wolinsky I, Shvedova AA. Towards mechanism-based antioxidant interventions. Ann NY Acad Sci 2002;959:188-198.
[iv] Francheschi S, Parpinel M, La Vecchia C, Favero A, Talamini R, Negri E. Role of different types of vegetables and fruit in the prevention of cancer of the colon, rectum, and breast. Epidemiology 1998;9(3):338-341.
[v] Engelhart MJ, Geerlings MI, Ruitenberg A, et al. Dietary Intake of Antioxidants and Risk of Alzheimer Disease. JAMA 2002;287(24):3223-3229.
[vi] Chu YF, Sun J, Wu X, Liu RH. Antioxidant and antiproliferative activities of common vegetables. J Agric Food Chem. 2002;50(23):6910-6916.
[vii] Rautalahti M, Huttunen J. Antioxidants and carcinogenesis. Ann Med 1993;25:435-44.
[viii] Morris MC, Evans DA, Bienias JL, et al. Dietary Intake of Antioxidant Nutrients and the Risk of Incident Alzheimer Disease in a Biracial Community Study. JAMA 2002;287(24):3230-3237.
[x] Rapola J, Virtamo J, Ripatti S, Huttunen J, Albanes D, Taylor P, Heinonen O. Randomised trial of a-tocopherol and b-carotene supplements on incidence of major coronary events in men with previous myocardial infarction. Lancet 1997; 349: 1715–20.
[xi] Podmore I, Griffiths H, Herbert K, Mistry N, Mistry P, Lunec J. Vitamin C exhibits pro-oxidant properties. Nature 1998:392; 559.
[xii] Gutman, J. Glutathione (GSH): Your Body’s Most Powerful Protector. Kudo.ca Communications Inc. Montreal, Canada 2002.
[xiv] Ganther HE. Selenium metabolism, selenoproteins and mechanisms of cancer prevention: complexities with thioredoxin reductase. Carcinogenesis. 1999 Sep;20(9):1657-66.
[xv] Clark,L.C., Combs,G.F.Jr, Turnbull,B.W. et al. Effects of selenium supplementation for cancer prevention in patients with carcinoma of the skin: a randomized controlled trial. 1996 J. Am. Med. Assoc. 276, 1957–1963
[xix] Jyoti A, Sharma D Neuroprotective role of Bacopa monniera extract against aluminium-induced oxidative stress in the hippocampus of rat brain. Neurotoxicology. 2006 Jul;27(4):451-7.
[xxi] Anbarasi K, Vani G, Devi CS. Protective effect of bacoside A on cigarette smoking-induced brain mitochondrial dysfunction in rats. J Environ Pathol Toxicol Oncol. 2005;24(3):225-34.
|