Among the many recent health fads there is an urgency to consume antioxidants. Why should we consume something that literally means the “opposite of oxygen,” afterall, we need oxygen to survive. To answer this question we have to understand what antioxidants are.

Antioxidants are a class of organic substances including some vitamins, minerals, and a group known as the carotenoids. These substances serve to deactivate certain molecules in the body called free radicals. Free radicals generally come from oxygen molecules as a by-product of many processes within cells. They are also created by exposure to various environmental factors, tobacco smoke, and radiation. These free radicals want to be oxidized (like iron being oxidized into rust). Unfortunately, in the body, oxidation can cause damage to our tissues, cells, blood vessels, and even our DNA. If oxidation occurs in our DNA, it may form cancerous cells.

Oxidation to our blood vessels and heart will help speed up atherosclerosis, and may be somewhat responsible for heart disease. Oxidation to our muscle tissues can lead to the body laying down scar tissue, and this may cause symptoms as mild as stiffness and muscle ache. And as I mentioned earlier, free radicals can be very toxic to our DNA causing mutations and eventually may lead to cancer.

In an effort to fight this process, we are being bombarded with information about anti-oxidants, and which foods contain the highest values. The best solution is fruits and vegetables. Vitamins A,C, and E have the strongest anti-oxidant powers. Vitamin C has been found to prevent the formation of compounds that arise as the by-products of eating nitrate rich foods like preserved meats and some drinking water. And vitamin E has long been used by women to stop the Sun’s damaging effects on our skin. I also mentioned carotenoids as a helpful antioxidant. These substances are pigments which add color to many fruits and vegetables. Beta-carotene is the most common, this is what makes carrots and sweet potatoes orange in color.

To quantify a foods antioxidant power, a new system was invented. Measuring a food’s ORAC value (Oxygen Radical Absorbance Capacity), can now be done, and it lets us know what foods have the highest number of antioxidants. Your best bet is to eat a diet rich in fruits, veggies, and whole grains. Sweet potatoes, carrots, spinach, cantaloupe, blueberries, pomegranates, and prunes are all great sources of antioxidants. There are many websites that will give you the exact ORAC value of many common foods.

The big question is “How much do we need?” Unfortunately, we do not know. Many researchers claim that elderly people, especially those who have reduced their food intake, frequent aspirin users, heavy drinkers, smokers, and people with impaired immune systems may benefit from taking antioxidant supplements daily. In terms of heart disease and stroke, it is possible that higher levels of antioxidants may slow or prevent the development of arterial blockages. It is also suggested that anyone with a high risk for cancer due to their lifestyle, or a strong family history of cancer, consider increasing their antioxidant intake. It is better to be safe than sorry and these simple changes may help reduce our chances of many terminal diseases. I guess mom was right when she said we needed to eat our fruits and vegetables.

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