ANTIOXIDANTS: WHY YOU NEED THEM
During normal body functioning and oxygen utilization, a process called "oxidation" occurs as a result of chemical and enzymatic reactions in the cells. As a result of this process, harmful substances called "free radicals" form. These free radicals can cause chain reactions that damage cells and may play a role in the development of several chronic diseases including cancer and heart disease. Research results have been overwhelming regarding the dangers of these free radicals.
Antioxidants are substances that work against these free radicals and neutralize them. They work almost like fire extinguishers putting out the fire of the free radicals before they can damage body cells. Research suggests antioxidants may protect against heart disease, cancer and stroke, retard cataract formation, delay aging, and reduce formation of oxidized ("bad") I,DI, cholesterol.
Vitamins C, E, and beta carotene, found in fruits and vegetables, are the best known antioxidants. But there also are hundreds, perhaps thousands, of antioxidants, that occur naturally in foods and beverages. "Flavonoids" are one such type found in foods and beverages such as garlic, black and green tea, apples, and onions. A diet rich in fruits and vegetables and low in fat is strongly associated with reduced risk for cancer and heart
disease. Supplements such as Vitamin E, Vitamin C and Co enzyme 10 can be used though unsupervised overuse can actually cause harm or interact with other medications.
Some examples of antioxidants:
Vitamin E and Vitamin C
Vitamin E is a first line of antioxidant defense as it traps free radicals before they enter the cell. Vitamin C is the antioxidant that prevents cancer promoting chemicals from accumulating In the body.
RDA*
60 mg. per day (100 mg. for smokers) of Vitamin C, though most nutritionists recommend at least 500 mg/day.
30 units of Vitamin E though 400-600 units is recommended for proper effect.
FOOD SOURCES
Citrus fruits and juices, strawberries, Kiwi, tomatoes, collard greens, broccoli, spinach (in fact any leafy greens), potatoes, green and red peppers, vegetable oils, seeds, nuts, wheat germ, whole grainbreads and cereals are good sources of Vitamins C and E.
Beta carotene
This has been called "nature's most potent naturally occurring antioxidant." Recent research suggests beta carotene may work best in concert with other antioxidants.
No RDA* has been established yet.
FOOD SOURCES
Carrots, broccoli, squash. cantaloupe, spinach, other deep yellow and orange fruits and vegetables, as well as green leafy vegetables. The stronger the color, the higher the carotenoid content. So a colorful platter of bright red, orange, yellow and green vegetables is not only pleasing to look at - it's also good for you.
Selenium
This mineral is among a group of key minerals, including zinc, copper, iron and manganese, that assists antioxidants by helping to produce enzymes needed to quench free radicals. Occurring naturally in many foods and beverages, these compounds may exert antioxidant effects alone or in combination with other antioxidants.
RDA*
70 mg. per day
FOOD SOURCES
Cashews, halibut, meat, oysters, salmon, tuna, black/green teas, apples, onions, citrus fruits, carrots, broccoli, cabbage, soy products, parsley, tomatoes, eggplant, peppers, berries, and whole grain are excellent sources. Remember a healthy diet with plenty of colorful vegetables can provide you with cancer fighting and heart disease preventing antioxidants, and if diet does not provide them, there are supplements you can get.
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