The Benefits of and sources for Antioxidants

In nutrition and health few things over the past 5 years have gotten more attention then Antioxidants. Antioxidants are at the cornerstone of new wave of foods and nutritional supplements. Both conventional and holistic medicine are coming together to further the understanding of antioxidants for health benefits. Antioxidants are not food, but are components of food. Antioxidants are Vitamins (Vit A, C, E etc.), Minerals (Selenium and Zinc), Amino Acids (Glutathione, Methionine & N-AcetylCysteine) Enzymes (Co-Enzyme Q10, NADH, SOD) and whole foods like Garlic and Turmeric. Even the hormone Melatonin is a strong antioxidant that has the ability to pass the blood brain barrier. The nutritive properties of antioxidants have been know for centuries and have been used successfully by native peoples for general health and specific illnesses.

            Specifically, an antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves. As a result, antioxidants are often reducing agents such as thiols (Glutathione) or polyphenols (Green Tea, Yerba Mate Tea, Grapes, Berry’s etc).

            When you talk about antioxidants there is almost a follow up conversation talking about Free Radicals. A free radical is any atom or molecule which has an "unpaired electron" in the outer ring. An "unpaired electron" will also always mean that there is an odd number since "pairing" of electrons goes by 2s. Free Radicals are normally present in the body in small amounts. Biochemical processes naturally lead to the formation of free radicals, and under normal circumstances the body can keep them in check. Indeed, not al free radicals are bad. Free radicals produced by the immune system destroy viruses and bacteria. Other free radicals are involved in the producing of vital hormones and activating enzymes that are needed for life. We need free radicals to produce energy and various substances that the body requires. If there is excessive free radical formation, however, damage to cells and tissues can occur. The formation of a large number of free radicals stimulates the formation of more free radicals, leading to even more damage.

            Many different factors can lead to an excess of free radicals. Exposure to radiation, whether from the sun or from medical x-rays, activates the formation of free radicals, as does exposure to environmental pollutants such as tobacco smoke and auto exhaust. Diet also can contribute to the formation of free radicals. When the body obtains nutrients through the diet, it utilizes oxygen and these nutrients to create energy. In this oxidation process, oxygen molecules containing unpaired electrons are released. These oxygen free radicals can cause damage to the body if produced in extremely large amounts. A diet that is high in fat can increase free radical activity because oxidation occurs more readily in fat molecules than it does in carbohydrate or protein molecules; ei: hydrogenated oils. Cooking fats at high temperatures, particularly frying foods in oil, can produce large numbers of free radicals.

            The presence of dangerous number of free radicals can alter the way in which the cells code genetic material. Changes in protein structure can occur as a result of errors in the protein synthesis. The body’s immune system may then see this altered protein as a foreign substance and try to destroy it. The formation of mutated proteins can eventually damage the immune system and lead to leukemia and other types of cancer, as well as to many other diseases. In addition to damaging genetic material, free radicals can destroy the protective cell membranes. Calcium levels in the body may be upset as well. Over time, the body produces more free radicals than it does scavengers. The resulting imbalance is what causes age. It is through antioxidants that the body is able to minimize the effects of free radical damage and even reverse it.

            Antioxidants should not be blindly taken and there are forms of antioxidants that are better then others. Since it is hard to determine the daily value needed for antioxidants, there is no standardized dosage since most antioxidant supplements react differently in the human body. Rather, a value scale that you should know is the ORAC Value Scale. ORAC stands for Oxygen Radical Absorbance Capacity. ORAC measures the ability of just about any substance to subdue oxygen free radicals in the test tube. In short, ORAC is a lab assay that can measure the antioxidant activity of any substance and give it a number. The higher the ORAC number - the stronger the antioxidant properties of the substance.

            National Institute on Aging developed the ORAC method and the US Department of Agriculture and Brunswick Labs have been instrumental in perfecting the ORAC assay procedure and testing various foods to determine ORAC levels. While the exact science behind ORAC gets beyond the scope of this article, it is clear that if you want foods with greater antioxidant properties, you look for foods with high ORAC levels. The USDA recommends we consume 3,000 to 5,000 ORAC units daily. In truth, 80% of the population is consuming less than 1,000 ORAC units a day. The USDA recommended "5-a-day" fruit and vegetable servings will give you an ORAC score of about 1,750 units. That is just barely over 50% of the low end of the USDA recommended value of ORAC units. Your raw whole foods have the highest ORAC values of any foods that you can get. When you look at the following list, keep in mind that the more it is processed/cook the lesser the ORAC value.

ORAC Chart
Alphabetical Order

·         Acai - 18,400†

·         Alfalfa Sprouts - 900†

·         Apple - 1,400†

·         Apple - 300†

·         Banana - 300†

·         Beet - 800†

·         Bell Pepper, Red - 710ƒ

·         Blackberry - 5,100†

·         Blueberry - 3,200†

·         Boysenberry - 3,500†

·         Broccoli Florets - 900†

·         Brussel Sprouts - 900†

·         Cabbage - 300†

·         Cacao, Raw – 2,800 to 18,000 est.

·         Carrot - 200†

·         Cauliflower - 400†

·         Cherry - 2,100†

·         Corn, Yellow - 400ƒ

·         Eggplant - 390ƒ

·         Garlic - 1,900†

·         Grape, Red - 1,100†

·         Kale - 1,800†

·         Kiwi - 900†

·         Mango - 300†

·         Mangosteen - 20,000 (this is mostly anecdotal)?

·         Onion - 400†

·         Orange - 2,400†

·         Peach - 1,300†

·         Plum - 2,800†

·         Pomegranate - 10,500†

·         Prune - 5,700†

·         Raisin - 2,100†

·         Raspberry - 1,600†

·         Raspberry, Black - 16,400†

·         Raspberry, Red - 2,700†

·         Spinach - 1,200†

·         Strawberry - 2,600†

·         Tomato - 200†

·         Wolfberry, Chinese - 20,200†

·         Wolfberry, Ningxia, dried - 30,300†

Sources:

† Chart entitled Top Antioxidant Foods, on page 48 of Discovery of the Ultimate Superfood by Gary Young ND, Ronald Lawrence MD, PhD, Marc Schreuder; Essential Science Publishing; © July 2005.

ƒ Appendix F, page 44, Essential Oils Desk Reference, Third Edition, Third Printing March 2006.

? Various websites. Unknown.