The science behind Antioxidants

So here’s some more of the scientific information behind antioxidants… to remind you, antioxidants defeat free radicals which are damaging to our body’s cells. 

A system of enzymes helps to disarm the most harmful oxidants.  These enzymes depend on selenium, copper, manganese, and zinc to keep the line of defense strong.  Then the antioxidant vitamins – vitamin E, beta-carotene, and vitamin C fight the free radicals to protect our cells. 

Specifically Vitamin E defends the body’s lipids (fats), beta-carotene also protects lipid membranes, and vitamin C protects skin, fluid, blood and other tissues.  Vitamin C can also restore oxidized vitamin E to its active state. 

Dietary antioxidants also include non-nutrients such as phytochemicals to help limit free-radical formation, destroy free radicals or their precursors, stimulating antioxidant enzyme activity, repairing oxidative damage, and stimulating repair enzyme activity.  In simple terms, these actions defend against cancer and heart disease. 

So where does food come into play? 

In the process of destroying free radicals, antioxidants become oxidized.  Sometimes they can be regenerated, but losses still occur.  To maintain defenses, we must replenish dietary antioxidants regularly. 

So which is better, food or supplements? 

Well foods – especially fruits and vegetables – offer not only antioxidants, but an array of other valuable vitamins and minerals.  Additionally deficiencies in these nutrients can damage DNA. 

According to epidemiologic studies these three dietary strategies are most effective in preventing disease: use unsaturated fats, select foods rich in omega-3 fatty acids, and consume a diet high in fruits, vegetables, nuts, whole grains and low in refined grain products.  This type of diet combines with exercise, weight control, and not smoking serves as the best prescription for health. 

As you can see supplementation is not among these three disease preventing recommendations.  Some studies have also shown that the benefits are more apparent when the vitamins come from food rather than supplements.  Though if your diet is lacking in fruits and vegetables, it would be a good idea to take a multivitamin to be sure you do not become deficient in key vitamins and minerals. 

So what are some of the best food choices when it comes to antioxidants? 

For fruit it would be pomegranates, berries and citrus fruits.  For vegetables the best include kale, spinach and Brussels sprouts and the best grains include millet and oats.  Outstanding legumes include pinto beans and soybeans and the best nuts are walnuts.  This doesn’t mean to only eat these foods but be sure to include them in your diet on a regular basis as well as a wide variety of other nutrient-rich foods.