> Holistic Healing > Functional Foods/Nutraceuticals > A-F > antioxidants

Oxygen - we can’t live without it as the body needs a constant supply to produce cellular energy. This natural process, oxidation, has its downside, however, because it produces free radicals, which are corrosive molecules with an unpaired electron. Free radicals steal electrons, destabilizing molecules and causing damage to cell walls, proteins, and DNA.

Pollution, radiation, and cigarette smoke accelerate free-radical production, as does excessive physical, emotional, and mental stress. If oxidation is not contained, disease and premature aging result. Most degenerative conditions, including arthritis, heart disease, and cancer, have been linked to free-radical damage. Recent research at the University of Liege in Belgium has shown that, during critical illness, oxidative stress is increased, and the damage to cells and tissues ultimately contributes to organ failure.

Capturing the Culprit

Look to nature for the perfect antidote: antioxidants, which neutralize the electrical charge of free radicals and prevent them from robbing other molecules of electrons. Although some antioxidants are produced in the body, most are derived from food. Let’s look at some of the most powerful food-source antioxidants and how we can use them to control free-radical damage.

Food-Source Antioxidants

Beta-Carotene and Vitamin A:
Beta-carotene is a carotenoid that converts to vitamin A in the body. A powerful antioxidant and immune-booster, it helps to protect and heal the skin and mucous membranes. Beta-carotene and vitamin A increase resistance to colds and other infectious diseases.
Good food sources of vitamin A are egg yolks and whole dairy products, liver, and fish liver oil. Beta-carotene is abundant in yellow and orange-coloured vegetables, including carrots, pumpkins, and squash. In supplement form, beta-carotene is best taken as part of an organic whole-foods concentrate or a professional formula that also provides mixed carotenoids and other phytochemicals for optimal synergistic action.

Vitamin C:
This popular antioxidant vitamin is a powerful detoxifying agent that protects cellular health and also supports iron absorption. Vitamin C is involved in amino acid metabolism and hormone synthesis. It is abundant in fresh fruit, particularly citrus fruit and berries, as well as in green leafy vegetables, peppers, and cruciferous vegetables such as cabbage, broccoli, and cauliflower.

In supplement form, vitamin C (ascorbic acid) is more effective when combined with bioflavonoids, which always accompany its natural form found in foods. Current research confirms the potent antioxidant properties of bioflavonoids and identifies them as effective allies with vitamin C in the fight against free radicals.

Vitamin E:
The subject of numerous research studies, vitamin E has repeatedly demonstrated its effectiveness as an antioxidant and agent in the prevention of heart and lung disease. It ensures the integrity of red blood cells and assists in the assimilation of vitamins A, C, and D.
Food sources are wheat germ oil (make sure it’s fresh!) and unrefined, cold-pressed vegetable oils, as well as whole grains, green leafy veggies, and eggs. In supplements, the natural form, called d-alpha tocopherol, is more biologically active than synthetic vitamin E.

Coenzyme Q₁₀:
CoQ₁₀ (ubiquinone) is a vitamin-like substance that aids oxygen utilization in the body and protects it from oxidative damage. It has been advocated as an effective agent in the nutritional treatment of numerous conditions, including gum disease, muscular weakness, congestive heart failure, and cancer. A study at Columbia University’s College of Physicians and Surgeons in New York showed that CoQ₁₀ could successfully treat some cases of hereditary ataxia, a disease characterized by an inability to coordinate voluntary muscle movements. Recent research at the University of San Diego found evidence that CoQ₁₀ supplementation slowed functional decline in Parkinson’s disease.

Quercetin:
A flavonoid in berries and the pulp of citrus fruit, quercetin is a powerful antioxidant and anti-inflammatory that aids respiratory and sinus problems, and relieves symptoms of prostatitis (inflammation of the prostate gland). Research has shown that quercetin may also protect against cardiovascular disease and cancer. Berries, including cranberries, bilberries, and black currants, are high in quercetine. A study reported in the January 2003 issue of the European Journal of Clinical Nutrition showed that eating a handful of berries each day significantly increases blood levels of quercetine.

Selenium:
Since the 1990s, when several large-scale studies confirmed the ability of selenium to fight cancer, this mineral has made headlines as an effective antioxidant. Selenium is required for the production of the heart-protecting enzyme glutathione peroxidase. It also works with vitamin E to strengthen the immune system and supports thyroid, pancreas, and liver function. Food sources include fish, whole grains, eggs, chicken, liver, garlic, brewer’s yeast, and wheat germ.

Lycopene:
A carotenoid occurring in tomatoes, lycopene is credited with antioxidant action that protects against cancer and heart disease. For reasons not yet fully understood by science, lycopene in cooked and canned tomato foods, including stews and pasta sauces, is more bio-available than lycopene from raw tomatoes.

Lutein and zeaxanthin:
Several studies have found both carotenoids to be effective in protecting against macular degeneration, the leading cause of blindness in people over age 50 in the West. Lutein and zeaxanthin also appear to protect against cataracts. Best food sources are dark green veggies, including collard greens and spinach.

The best way to load up on antioxidants is to eat an organic whole foods diet rich in fruits and vegetables, especially bright orange and dark green varieties. Research reported in the February 26, 2003, issue of the Journal Agricultural and Food Chemistry showed that organically grown foods have significantly higher levels of antioxidants than conventional produce. Green-food concentrates and food-based nutritional formulations available in your health food store provide the full spectrum of antioxidants that work in synergy to protect your body against the damaging effects of free radicals.

Simone Gabbay is a registered nutritionist, writer, and editor in Toronto. She is the author of Nourishing the Body Temple (A.R.E. Press, 1999) and Visionary Medicine: Real Hope for Total Healing (A.R.E. Press, 2003).

Source: alive #258, April 2004