Best Sources of Antioxidants
What are free radicals?
Free radicals are the by-products of oxidation. The use of oxygen in the body’s normal processes creates chemicals. These chemicals, known as free radicals, have unpaired electrons - so they try to steal them from other molecules. These attacks damage the body’s cells - a process called oxidation. In much the same way that air turns a cut apple brown or rusts a nail or makes butter go rancid, so oxidation damages the cell membranes, genetic material in cells (DNA), fatty acids and other body structures.
Free radicals can:
1. Affect the rate at which we age
2. Start cancers by damaging the DNA in cells
3. Increase heart disease by making LDL cholesterol more likely to stick to artery walls
4. Produce cataracts and encourage degeneration of the lens of the eye that ultimately leads to blindness.
5. Contribute to inflammation of the joints, as in arthritis
6. Damage brain cells, promoting neurological conditions such as Parkinson’s or Alzheimer’s disease
What are antioxidants (AO)?
Antioxidants are substances that inhibit oxidation and that guard the body from the damaging effects of free radicals. Although the body produces its own antioxidants to deal with free radicals, an overload - caused by smoking, alcohol excess, exercise excess, pollution, radiation from the sun or x-rays - may leave the body’s system unable to cope. That is when you need plenty of AO in your diet.
Besides the antioxidants found in Vitamins A, C and E and in Minerals such as Selenium, Copper and Zinc, researchers have discovered many more naturally occurring antioxidants, such as phytochemicals (from plants) and zoochemicals (from animals).
Where to find antioxidant vitamins, minerals, phytochemicals and zoochemicals:
A) CAROTENOIDS – available from fruits and vegetables. They include:
Beta-Carotene
-inhibits the early stages of tumour development and improves immune function
-found in: orange/yellow fruits & vegetables like carrots, pumpkin, yellow squash, rockmelons, apricots, mangoes and pawpaw; and in dark green leafy vegetables like spinach, parsley and endive
Lycopene
-reduces the risk of prostate cancer
-found in: tomatoes, watermelon and pink grapefruit
Lutein
-protects the macula of the eye from degeneration
-found in: green leafy vegetables like spinach and yellow vegetables like squash, corn
Cryptoxanthins
-an antioxidant with an unusual capacity for bone formation
-found in: mangoes, pawpaw, red peppers and pumpkin
B) FLAVONOIDS
-minimise oxidation of LDL-cholesterol and decrease tendency for blood clots; assist in inhibiting tumour growth at three different stages of cancer and preventing the spread of malignant cells.
-found in: tea (especially green tea), berries, lemons, limes, oranges, apples, fruit juice and skin, apples, vegetables, onions, red wine and red grape juice
C) ISOFLAVONOIDS
-apart from being phytoestrogens, which help to relieve hot flashes and other menopausal symptoms and prevent osteoporosis, they are also antioxidants and help to reduce risk of breast and prostate cancer
-found in: soy beans, other beans, tofu, soy milk, lentils and peas
D) LIGNANS
-as phytoestrogens, they promote estrogenic and antioxidant activity and reduce the risk of prostate cancer, ovarian cancer, breast cancer, osteoporosis and cardiovascular disease
-found in: flaxseeds, sesame seeds, bran, whole grains, beans and vegetables
E) ANTHOCYANINS
-provide mild anti-bacterial effect
-found in: berries, grapes and eggplant
F) POLYPHENOLS
-antioxidants with anti-inflammatory, anticlotting, antitumour and vascular effects
-found in: thyme, oregano, apples, blueberries, cranberries, eggplants, red currants, grapes, grape juice, purple bell peppers, raspberries, red wine and green and black tea
G) CATECHINS
-protect against heart disease, skin cancer and stomach cancer
-found in: tea and red wine
H) INDOLES
-trigger the release of anti-cancer enzymes; reduce tumour development
-found in: cruciferous vegetables such as broccoli, cabbage, cauliflower and mustard
I) ALLIUM SULPHUR COMPOUNDS
-help the liver to detoxify/neutralise carcinogens; reduce the risk of colon cancer; are anti-bacterial
-found in: garlic, onions and leeks
J) ZOOCHEMICALS
-antioxidants with benefits to cellular membranes, thus affecting signalling, transport and receptor function
-found in: red meat, meat organs, fish and offal
K) VITAMIN C
-inhibits nitrosamine formation; reduces cancers of the digestive tract and regenerates vitamin E
-found in: oranges, guava, mango, blackcurrants, strawberries, grapefruit, kiwi, potatoes, peas, peppers, parsley, broccoli, spinach, pineapple and cabbage
L) VITAMIN E
-protects polyunsaturated fats and b-carotene from being broken down/oxidised; helps maintain stability of fats in cell membranes
-found in: vegetable oil, wheat germ, nuts, seeds, whole grains, fish oil capsules and avocados
M) SELENIUM
-reduces production of free radicals; enhances the immune response and affects DNA repair (which can prevent the growth of cancer); and works in combination with Vitamins C and E
-found in: brazil nuts, seafood, offal, liver, kidney, lean meat and whole grains
N) COPPER
-acts on the body to remove free-radicals; helps prevent cell structure damage; has anticarcinogenic properties and relieves arthritic pain; is a component of such antioxidant enzymes as superoxide dismutases
-found in: seafood, lean meat, cocoa, wheat bran, yeast, milk, nuts and legumes
O) MANGANESE
-its free-radical fighting properties are important for food digestion and for normal bone structure.
-found in: seafood, lean meat, milk and nuts
P) ZINC
-an antioxidant that improves immune and brain function; helps restore night vision; increases sperm count and stimulates the libido.
-found in: seafood, lean meat, milk and nuts
The top ten antioxidant fruits and vegetables:
Fruits and veggies contain essential antioxidants – but which ones are the best? The US Dept of Agriculture has determined the Oxygen Radical Absorbance Capacity (ORAC) of many foods. Here, in alphabetical order are the top ten fruits and veggies with high ORAC ratings:
Apples, with skin
Artichokes
Black beans
Blueberries
Cranberries
Pecans
Potatoes
Prunes
Raspberries
Red Kidney Beans
Hungry for a delicious snack? Try this healthy mix!
THE ANTIOXIDANT POWER MIX
½ cup dried blueberries
½ cup dried cranberries
½ cup raisins
½ cup dried apricots
½ cup roasted soybeans
½ cup roasted walnuts
½ cup roasted almonds
½ cup sunflower seeds
Mix ingredients.
Eat as is or add to yogurt, salad or cereal.
Makes 16 servings.
Thirsty for a delicious, fruity drink? Try these:
BREAKFAST SMOOTHIE
1 ripe mango, peeled and chopped
1 banana, peeled
½ cup orange juice
low-fat milk, yogurt or soy beverage
Whip up in blender and enjoy.
ANTIOXIDANT JUICE
1 cup blueberries
1 cup raspberries
1 orange, peeled
1 grapefruit, peeled
1 pomegranate, seeds only
1/6 of a fresh pineapple
Use a juicer or whip up in blender and then strain.
