Antioxidants

Alexandra Worsley

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Research confirming the benefits and necessity of consuming antioxidants is now firmly established. We know that many modern diseases are associated with a lack of antioxidant nutrients, and that deficiencies have links to:

• poorly functioning immune system
• cancer
• cardiovascular disease
• cataracts
• diabetes
• hypertension
• respiratory tract infections
• frequent colds
• rheumatoid arthritis
• mental illness
• Alzheimer's disease.

You may be aware of the main antioxidants such as vitamins A, C, E and betacarotene, but in fact there are hundreds of antioxidant compounds, found predominantly in fresh fruit and vegetables, that work together like an orchestra to help fight chemicals known as free radicals that lead to signs of ageing and chronic disease.

Free Radicals

Free radicals (aka reactive oxygen species (ROS)) are created by our body's natural processes such as energy production, protein creation and the detoxification and elimination of waste and harmful substances. They are also created when we fry and burn food (eg BBQ'd food), by smoking and by environmental toxins, sunlight and even by excessive exercise. These free radicals in high levels are dangerous molecules that can cause damage to our cells and vascular systems, which can in turn promote inflammation, disease and ageing. In order to disarm these harmful molecules and reduce the damage, we need to consume antioxidants.

Antioxidant compounds

As mentioned above antioxidants are team players and we need a combination of not only vitamins A, C and E, but also the minerals selenium and zinc and the compounds betacarotene, glutathione, anthocyanidins, lipoic acid and co-enzyme Q10 to effectively handle free radicals. Fortunately, some of these compounds are created by our bodies, but we must ensure and optimum intake of vitamins and minerals to produce them. Also levels of some, for example co-enzyme Q10, naturally decline with age.

Sources of Antioxidants

Fruit and vegetables contain high quantities of complex antioxidants that we can't get from taking supplements alone. The best natural sources of antioxidants are fresh, organic, fruit and vegetables. As a general guideline, the best advice is to "eat a rainbow". By eating as many different types and colours of fruit and vegetables possible, you will naturally be consuming a wide range of healthful antioxidant compounds.

The following is a list of some of the highest rated antioxidant fruit and vegetables, as graded in ORAC (oxygen radical absorbance capacity) units by Tufts University in Boston, USA, plus additional sources:

• Fruit: prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums
• Vegetables: kale, raw spinach, tenderstem broccoli, alfalfa sprouts, steamed spinach, broccoli, beetroot and avocado.
• Seeds, nuts and seafood are high in dietary zinc and selenium
• Cysteine and Glutathione - sources are white meat, fresh tuna, pulses, nuts, seeds, garlic and onions

Preparation, storage and cooking foods can often destroy antioxidants. Also modern farming methods often deplete the soil of nutrients and they are not replaced, which means our fruit and vegetables are not as high in antioxidants as they once were. For this reason, it is advisable to eat organic fruit and vegetables where possible as organic farming nurtures the soil. It may also be appropriate to add supplements to your diet and as always, we will be happy to guide you on which ones are suitable for your individual needs.