What are antioxidants?
Antioxidants are vitamins, minerals, and other compounds that help to prevent damage to cells in our body. In other words, antioxidants prevent and slow down oxidation, which is damage caused by oxygen in the body. This oxidation is the same process that causes rust on a car or an apple slice to turn brown.

What are the effects of oxidation?
Oxidation affects our body daily. For example, every day DNA, the genetic material in our body receives 10,000 oxidative hits. Protein and fats are also affected by oxidation. The damaging oxygen comes from reactions that occur naturally in the body as well as sources in the environment, such as air pollution and cigarette smoke.

The body repairs much of the damage caused by oxidation. However, the unrepaired damage can build up and over time may contribute to several diseases including cancer, cardiovascular or heart disease, and cataracts.

How do antioxidants work?
Antioxidants can prevent and reverse the harmful effects of oxidation. Thus the onset of disease caused by oxidation can be delayed or prevented. The major antioxidant nutrients that offer this protective benefit include vitamin E, vitamin C, selenium and the carotenoids. Carotenoids such as beta-carotene, the precursor to vitamin A, are pigments that contribute to the colors of fruits and vegetables. Other antioxidants include magnesium, zinc, and copper.

Where are antioxidants found?
The antioxidant nutrients are mainly found in fruits and vegetables. Vitamin C is found in citrus fruits such as oranges, as well as in broccoli, kiwi, red/green peppers, tomatoes, and strawberries. Beta-carotene and other carotenoids are found in apricots, broccoli, carrots, corn, spinach, sweet potatoes, tomatoes, and tangerines. Vitamin E is found in nuts, seeds, whole grains, vegetable and fish oil, margarine, fortified cereal, dried apricots, and wheat germ. Selenium is found in cashews, halibut, meats, salmon, scallops, and tuna. Other sources of selenium such as grains, and seeds are dependent on the amount of selenium in the soil where they are grown.

How much antioxidant do we need to receive the benefits?
Although scientific evidence has shown the benefits of antioxidants in the diet, the exact amount needed is unknown. The amount may vary depending on the environment one lives in as well as the health and genetics of the individual. Thus, to receive the benefits, it is important to eat a diet rich in fruits and vegetables with at least five servings per day. A healthy diet based on the food guide pyramid should provide the antioxidants the body needs.

What about antioxidant supplements?
It is best to increase antioxidant intake by making healthier food choices. More research is needed to determine the best dose or the long-term effects of taking increased amounts of antioxidants in supplement form. Large doses of supplements may be toxic and harmful to health. Supplements may contain unstable forms of nutrients and may also interfere with certain prescription medication. Further supplements do no contain all the beneficial nutrients and compounds found in foods. The total diet, as well as regular physical activity, and a smoke free lifestyle provide more health benefits than taking supplements.

Copyright© 1999-2004 Kevin Kelly, LRD. All rights reserved. Unauthorized use prohibited.

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