HEALTH - Antioxidants

Antioxidants are naturally occurring chemicals in foods that 

counter the negative impact of free radicals in our bodies.

• Antioxidants are mostly found in fruits and vegetables.
• They act as 'free radical scavengers' preventing and repairing damage done by free radicals.
• It is thought they protect our bodies as against certain cancers and diseases.
• Research shows that antioxidant supplements aren't as effective natural foods in providing your body with antioxidants.

What are antioxidants?

Antioxidants are compounds found in foods that neutralise or 'mop up' molecules called free radicals that can harm our cells. Damage caused to cells by free radicals is linked to certain diseases such as cancer and cardiovascular disease. The best sources of antioxidants are fruits and vegetables.

Free radical damage:

The process of oxidation in the human causes body free radicals, which damage cell membranes and other structures. Our bodies are exposed to free radicals naturally through the process of metabolism, and while we can cope with some free radicals, an overload is cause for concern. Factors that increase the presence of free radicals in the body include environmental variables such as pollution, pesticides and radiation, as well as lifestyle factors such as smoking, stress, alcohol and poor diet.

Free radicals react with our cell membranes and other structures such as DNA, lipids and proteins by stealing electrons from these molecules and causing damage. When a free radical attacks these essential molecules they in turn change into free radicals themselves causing a chain reaction that can lead to the destruction of a cell.

Antioxidants are able to neutralise free radicals by using their own electrons to the free radicals and therefore prevent cellular damage. After neutralising a free radical, antioxidants become inactive, which means they need to be constantly re-supplied to our bodies through the right foods.

Free radicals can cause:

• Damage to nerve cells in the brain.
• Arthritis
• Damage to the lenses of the eye.
• Premature ageing.
• Increased risk of heart disease and certain cancers.

Sources of antioxidants

Most of antioxidants come from plants and include vitamins A, C and E and carotenoids such as beta-carotene, minerals, phenolic compounds and other natural chemicals with antioxidant properties.

Flavonoids are another powerful antioxidant and are contained in red wine and tea.

While vitamin supplements containing antioxidants are available, it's believed that eating a variety of natural foods – fruits, vegetables, cereals, legumes, nuts, seeds and wholegrains - is the best way to supply your body with antioxidants.

Antioxidant sources:

• Beta-carotene – orange foods such as carrots, pumpkin, apricots, sweet potatoes and some leafy greens such as kale.
• Lutein – green, leafy vegetables such as spinach.
• Lycopene – tomatoes, watermelon, papaya.
• Selenium – rice and wheat.
• Vitamin A – carrots, sweet potato, milk, egg yolks.
• Vitamin E – almonds, vegetable oils, mangoes, nuts, broccoli.
• Vitamin C – available in many fruits and vegetables such as parsley, broccoli, berries, oranges, cauliflower, kale.

Source: http://www.bodyandsoul.com.au/