We’re all familiar with oxidation. You see it when you cut an apple and leave it for a while and the cut surface goes brown. This sort of oxidation damage can occur in our bodies and we need antioxidants to protect us. We also generate harmful free radicals during normal metabolism and when exposed to sunlight, alcohol, environmental pollutants and cigarette smoke and antioxidants are needed to neutralise them.
Some basic and hopefully not too scary chemistry will explain why free radicals are so damaging. Molecules in your body are made of atoms that contain a central nucleus and lots of electrons that whiz around it. Think of the solar system and the planets moving around the sun to get the idea. A stable molecule has atoms with the full complement of electrons. However, sometimes an electron is stripped off and the molecule becomes unstable or ‘radical’ and must grab an electron from another molecule to become stable again. Of course, this deprives another molecule of an electron and it in turn becomes a radical until it can grab another electron. So you can see that a radical generates a rapid chain reaction of other radicals. We use the term ‘free radical’ to refer to one of these highly reactive molecules that is looking for an electron to grab.
Free radicals strip electrons from vital cell components like cell membranes and DNA, the genetic control mechanism in each cell. This can stop the cell functioning properly, cause the cell to become abnormal or even kill the cell. Many chronic diseases start through free radical damage to body tissues and organ systems.
Antioxidants are found in the food we eat and in the herbs we use in cooking and as medicines. We can also make antioxidant enzymes in our bodies. Antioxidants sacrifice themselves by donating an electron to a free radical in order to save the cell from damage. The antioxidant then becomes a radical but, luckily, not a destructive one because it can get an electron from another antioxidant. Many different types of antioxidants are needed for this protective cycle to continue normally.
There is no one best antioxidant because they each have different activities and work together, so we need a good mix of all of them. In general, the colouring pigments in plants are powerful antioxidants and a variety of coloured fruit and vegetables should be eaten daily to provide a full-spectrum effect.
Antioxidants in the kitchen:
To understand how effective vitamin C is as an antioxidant, cut an apple and sprinkle part of the cut surface with fresh lemon juice (a source of vitamin C) or ascorbic acid (vitamin C) powder. Leave it for about half an hour and see how the treated part resists browning (oxidation).
We need fat-soluble antioxidants because they work to protect the unsaturated fats in cell membranes, fat-soluble vitamins and your sex and anti-stress hormones. Fat-soluble antioxidants include vitamin E, coenzyme Q10 and carotenoids such as betacarotene, lycopene and lutein. Water-soluble antioxidants protect substances in the watery parts of your body such as your circulation and the fluid inside and outside cells. Water-soluble antioxidants include vitamin C and most fruit, vegetable and herbal antioxidants.
Vitamin C is a key water-soluble antioxidant that also maintains immunity and strengthens connective tissue in the skin, gums and blood vessels.
Vitamin E is a key fat-soluble antioxidant that protects blood fats and cholesterol and helps maintain cardiovascular function.
Alpha lipoic acid is particularly important because it is a universal, fat-soluble and water-soluble ‘super antioxidant’ that can regenerate other antioxidants when they become inactive. It also helps form glutathione, the body’s primary water-soluble antioxidant.
Coenzyme Q10 can help regenerate vitamin E and vitamin C, protect cell membranes and maintain energy production. It is particularly important for the function of the heart and muscles.
Selenium is a trace element and antioxidant that helps protect the heart and muscles and the prostate gland.
Green tea contains catechins, the most active being epigallocatechin-3-0-gallate (EGCG). Laboratory and animal research has shown that green tea catechins help maintain normal cell replication, neutralise free radicals, assist liver detoxification, assist the heart and circulatory system and help maintain normal blood cholesterol. Green tea has been shown to boost fat metabolism and reduce body fat in preliminary studies and it may have potential for promoting weight loss.
Grape seed contains proanthocyanidins that are powerful antioxidants and anti-inflammatories, 20 times stronger than vitamin E and 50 times stronger than vitamin C. Laboratory and animal studies have shown that grape seed promotes skin health, elasticity and flexibility and helps protect against sun damage. It helps maintain healthy connective tissue and improves blood flow, vision and joint flexibility.
Olive leaf is a cardiovascular antioxidant that is also useful during respiratory infections to relieve fevers.
Betacarotene is a type of carotenoid found in yellow and orange fruit and vegetables that is important for the skin, eyes, brain and cardiovascular system.
Lutein, another carotenoid, is particularly important for skin protection and for the macula part of the eye retina that allows you to see colours and focus on objects in front of you.
Lycopene, another carotenoid, is found in tomato products and is a prostate gland antioxidant.
This article may not be representative of any products
linked or showcased with this article. Please review the product ingredients before
considering purchase
|
