It’s a word that we hear all the time when people talk about good nutrition and improving longevity. But what exactly are antioxidants, and what do they do?


The bad guys

It’s ironic that life-giving oxygen is also an element that causes a lot of damage to our bodies. When oxygen is metabolised by the body, it creates “free radicals” which are fragments of molecules that cause damage and death to cells in the body (this process is known as oxidation). While our bodies need some free radicals in order to function effectively (for example they’re important for immunity), an inability to rid the body of excess amounts has been linked to the development of cancer, as well as coronary heart disease, liver and kidney damage, damage to brain cells (which can contribute to Parkinson’s or Alzheimer’s) and arthritis, amongst other conditions. They are also responsible for many of the effects of ageing. The amount of free radicals we have in our bodies can be increased by many of the modern “evils” of our environment: pollution, sunlight, stress, smoking and alcohol consumption.

The war against free radicals

Antioxidants help to protect the body’s cells against the effects of oxidation, by scavenging for free radicals and therefore protecting healthy cells from the damage of oxidation. Studies suggest that a diet high in antioxidants may reduce the risk of certain cancers and coronary disease, and several degenerative conditions.

How to improve your antioxidant intake

While there are many antioxidant supplements available, research suggests that supplements are less beneficial than naturally occurring antioxidants found in foods. In fact, some purified forms have shown negative health effects — such as Vitamin A supplements increasing the risk of lung cancer in smokers. Further, if consumed at levels significantly about the recommended dietary intake (RDI), they also may have a damaging oxidant effect on cells. So it is recommended that a well-balanced diet is the best way to ensure a good antioxidant intake. Some of the main sources (and the food they’re found in) include:

  • Catechins: red wine and tea
  • Flavonoids: citrus fruit, apples and onion
  • Lignans: wholegrains and seeds
  • Lycopene: tomatoes and watermelon
  • Vitamin A (beta-carotene is one form): apricots, carrots and pumpkin
  • Vitamin C: blackcurrants, kiwi fruit, oranges, broccoli and spinach
  • Vitamin E: avocado, nuts and seeds
  • Zinc: seafood, meat and milk

Via health.ninemsn.com.au

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