WHAT ARE ANTIOXIDANTS?
Antioxidants are a group of vitamins, minerals and enzymes that protect our cells from the damage caused by the physiological process of oxidation. During this oxidation process our cells, proteins and DNA become damaged by molecules called free radicals. These highly charged molecules have incomplete electron shells causing them to be highly unstable. They cause damage by reacting quickly to the otherwise healthy cells nearest to it, trying to steal, or release, a needed electron(s) to gain stability. Once the healthy cell loses just one electron, it also becomes a free radical, starting a chain reaction. Over time, this chain reaction becomes irreversible and could lead to serious and life threatening diseases, including cancer. Antioxidants work by neutralizing the free radical’s electric charge, thus preventing them from taking electrons from our healthy cells.

It is virtually impossible to escape free radicals as they come from
sources both inside and outside our bodies. They come from environmental factors such as cigarette smoke, pollution, sunlight and ironically enough, even pure oxygen. It’s estimated that our bodies take on over 10,000 free radical hits a day.

HOW ANTIOXIDANTS WORK
Antioxidants work in two different ways by either breaking the chain of free radicals or preventing the chain from ever beginning.

• Chain Breaking: Some antioxidants work by breaking the chain reaction of free radical activity by stabilizing the free radical. Antioxidants such as beta-carotene and vitamins C and E are excellent sources of chain breaking antioxidants.

• Preventive: As well as breaking the free radical chain, some antioxidants offer the ability to stop the chain from being formed by preventing the oxidation process to take place within our bodies. Enzymes like superoxide dismutase, catalase and glutathione peroxidase reduce the chance of chain formation by hunting for, and neutralizing, free radicals before they can cause damage. With this, they prevent the oxidation chain from ever being set in motion.

HOW IMPORTANT ARE ANTIOXIDANTS
Scientific research has uncovered the powerful effects of antioxidants and there is little doubt that they are necessary for good health. In addition to their anti-aging properties, epidemiologic observations show lower cancer rates in people whose diets are rich in fruits and vegetables, both high in antioxidants. A fact sheet published by the National Cancer Institute in 2004 stated “Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer.” Antioxidants have also been proved to slow down, prevent and even reverse conditions like:

• Diabetes

• Diseases of the immune system

• Diseases of the nervous system

• Heart Disease

The evidence is “incontrovertible” and bears repeating, says Dr.Dr. Jeffrey Blumberg of Tufts University. Free radicals contribute to the onset of age-related diseases and antioxidants “neutralize” free radicals. Everyone should “take a combination of antioxidants” through diet and supplementation, he asserts.

Antioxidants also greatly contributes to overall physical appearance, helping you look and feel younger by slowing down the aging process.

HOW MUCH SHOULD I GET
Scientists use a unit of measuring called the ORAC (Oxygen Radical Absorbing Capacity) to compare the antioxidants levels of various foods. The higher the ORAC rating of a substance, the more free radicals it can destroy. According to Agricultural Research Service, USDA (Tufts University of Boston), the recommended amount of antioxidants a person should consume daily should be a minimum of 5000-7000 ORAC units daily while the USDA recommends to eat foods containing at least 3,000 ORAC units a day.

FOODS HIGH IN ANTIOXIDANTS
The body can manufacture only a few of these micronutrients so most must be supplied from the foods we eat and there is no definite antioxidant diet. However a diet rich in fruits and vegetables provides a high amount and a variety of antioxidants. There have been hundreds of observational studies linking diets rich in antioxidant-rich fruits and vegetables to a lower risk for diseases like cancer, heart disease, stroke, cataracts, Parkinson’s, Alzheimer’s, and arthritis. Other natural high antioxidant foods includes legumes, nuts and seeds. The best way to be sure you’re getting an adequate intake of the antioxidants is to eat a variety of fruits and vegetables that consists of at least 9 servings, 5 of vegetables and 4 of fruit, each day. Also, foods high in antioxidants are usually high in fiber, protein and other vitamins and minerals and low in saturated fat and cholesterol.

contributing editor: becky bullard

Tagged as: Antioxidants, cancer, Nutrition