June 26, 2015 | Most people have heard of antioxidants and their benefits, but do you really know what an antioxidant is and how they work? Antioxidants are dietary substances, including nutrients like beta carotene and selenium, that can prevent damage to your body cells or repair damage that has been done. Antioxidants work by significantly slowing or preventing the oxidative, or damage from oxygen, process caused by substances called free radicals that can lead to cell dysfunction and the onset of problems like heart disease and diabetes. Antioxidants may also improve immune function and perhaps lower your risk for infection and cancer. In your body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C, it stays white. An eating plan that contains plenty of fruits and vegetables, whole grains and nuts can supply all of the antioxidants your body needs.

June 26, 2015 | Oxidation, one of the body’s natural chemical processes, can produce free radicals, which are highly unstable molecules that can damage cells. For example, free radicals are produced when the body breaks down foods for use or storage. They are also produced when the body is exposed to tobacco smoke, radiation, and environmental contaminants. Free radicals can cause damage, known as oxidative stress, which is thought to play a role in the development of many diseases, including Alzheimer’s disease, cancer, eye disease, heart disease, Parkinson’s disease, and rheumatoid arthritis. In laboratory experiments, antioxidant molecules counter oxidative stress and its associated damage. The body can produce its own antioxidants and can also obtain them from food sources. Antioxidants are abundant in vegetables and fruits and are also found in grain cereals, teas, legumes, and nuts. Many antioxidants are also available as dietary supplements.

June 26, 2015 | When it comes to antioxidant intake, no one food or food group should be your sole focus. It’s best to include a wide variety of foods as part of a healthy, well-balanced diet. Berries, beans – such as kidney and pinto – and fruits such as avocadoes and kiwi are all rich in antioxidants. Those vegetables with the highest antioxidant content include artichokes, spinach, and broccoli. Although the effect of cooking on antioxidant levels varies by cooking method and vegetable, one study showed that steaming generally increased levels among select vegetables. Green tea may come to mind as a good source of antioxidants, but other beverages have high levels, too, including coffee, red wine and many fruit juices such as pomegranate. Some nuts, herbs and grains are also good sources of antioxidants. Chocolate fans will be glad to know that a piece of dark chocolate ranks as high or higher than most fruits and vegetables in terms of antioxidant content.

June 26, 2015 | While many current products proclaim the positive effects of antioxidants, most clinical trials have found that the dietary substances have no effect in the prevention of diseases. A study of more than 14,000 healthy subjects over the age of 50 found that neither vitamin E nor vitamin C supplements reduced the risk of heart attack and stroke or cancer. Another study involving almost 40,000 women over 45 found that vitamin E did not reduce the risk of heart attack, stroke or cancer while a similar study showed that vitamin C, vitamin E and beta carotene did nothing to reduce the rate of heart attack and stroke among women over 40. An important exception to this trend is a National Eye Institute study of age-related eye disease, which found that the combination of antioxidants and zinc reduced the risk of developing advanced stages of age-related macular degeneration, or AMD, by 25 percent in people who had intermediate AMD or advanced AMD in only one eye.

June 26, 2015 | Antioxidants in foods are generally considered safe, and studies of antioxidant supplements generally have not reported adverse effects. However, the research does point to some potential concerns. For example, beta-carotene supplements may increase the risk of lung cancer in smokers, and vitamin E supplements may increase the risk of bleeding in certain individuals. If you are thinking about using antioxidant supplements, do not use them in place of a healthy diet or conventional medical care, or as a reason to postpone seeing a doctor about a medical problem. Be sure to consult your doctor before deciding to use antioxidant supplements. It’s a good idea to look for research studies on antioxidants for the health condition that interests you. And tell your doctor about any alternative medicines or practices you use. Give them a full picture of what you do to manage your health, this will help ensure coordinated and safe care.