Antioxidants are substances that are capable of counteracting the damaging, but normal effects of the physiological process ofoxidationin animal tissue. Antioxidants arenutrients(vitamins and minerals) as well asenzymes(proteins in your body that assist in chemical reactions). They are believed to play a role in preventing the development of such chronic diseases as cancer, heart disease, stroke, Alzheimer's disease, Rheumatoid arthritis, and cataracts. They are strong anti-aging vitamins
Radical combatants
Antioxidants act as "free radical scavengers" and hencepreventandrepairdamage done by these free radicals. A paradox in metabolism is that while the vast majority of complex life on Earth requires oxygen for its existence, oxygen is ahighlyreactivemolecule thatdamagesliving organisms by producing reactive oxygen species alias free radicals.
Because they have one or more unpaired electrons, free radicals are highly unstable. They scavenge your body to grab or donate electrons, thereby damaging cells, proteins, and DNA (genetic material).Imagine, the same oxidative process also causes oils to become rancid, peeled apples to turn brown, and iron to rust. Just think of antioxidants ashuman "anti-rust."
Oxidative stress and tissue damage
Oxidative stress occurs when the production of harmful molecules calledfree radicalsis beyond the protective capability of theantioxidant defenses. It is impossible for us to avoid damage by free radicals. Free radicals arise from sources both inside (endogenous) and outside (exogenous) our bodies. Oxidants that develop from processes within our bodies form as a result of normal aerobic respiration, metabolism, and inflammation. Exogenous free radicals form from environmental factors such aspollution,sunlight,strenuous exercise,X-rays,smokingandalcohol. Our antioxidant systems are not perfect, so as we age, cell parts damaged by oxidation accumulate.
Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principal micronutrient (vitamin) antioxidants arevitamin E,beta-carotene, andvitamin C. Additionally,selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The bodycannotmanufacture these micronutrients so theymustbesupplied in the diet.
Most Commonly Known Antioxidants
Vitamin E: d-alpha tocopherol. A fat soluble vitamin present in nuts, seeds, green leafy vegetable and fish oils, whole grains (esp. wheat germ), fortified cereals, and apricots, vegetable oil and liver oil.
. Current recommended daily allowance (RDA) is 15 IU per day for men and 12 IU per day for women.
Vitamin C: Ascorbic acid is a water soluble vitamin present in citrus fruits and juices, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, strawberries, broccoli, green leafy vegetables and tomatoes
. The RDA is 60 mg per day. Intake above 2000 mg may be associated with adverse side effects in some individuals.
Beta-caroteneis a precursor to vitamin A (retinol) and is present in liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, and grains
sweet potatoes and apricots (bright-colored fruits and vegetables!)
. Because beta-carotene is converted to vitamin A by the body there is no set requirement. Instead the RDA is expressed as retinol equivalents (RE), to clarify the relationship. (NOTE: Vitamin A has no antioxidant properties and can be quite toxic when taken in excess.)
Selenium
Fish & shellfish, red meat, grains, eggs, chicken and garlic
Free
.
Benefits of Antioxidants:
• Stronger immune resistance to flues, 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
If you want to enjoy the benefits of antioxidants, the best approach is probably the traditional one: eat a healthy diet rich in plant sources and combine this with a healthy active lifestyle. If you suspect that your diet is not what it should be, you might want to add a multivitamin and mineral supplement containing moderate and safe amounts of a variety of antioxidants. Discuss particular heath problems with your doctor.
