Antioxidants - what even are they?
Antioxidants • We hear this word often, but do we really know what they are good for?
Their role is to delay, prevent or remove oxidative damage that occurs during any process that oxidation is necessary for (this happens often). Oxygen and nitrogen are essential for body functions; although they do cause damage to our tissues in their highly reactive forms known as free radicals: ROS (reactive oxygen species) and RNS (reactive nitrogen species).
Antioxidants sacrifice themselves by donating an electron to a free radical in order to save the molecule that is exposed to damage from oxidation, and then finds another antioxidant as to not become reactive.
There are several types of antioxidants that are endogenous (made within the body) or obtained from the diet (exogenous).
Many of the essential nutrients in food and the pigments that give them their colour have high antioxidant activity.
Some important exogenous antioxidants include fat soluble antioxidants like vitamin E, coenzyme Q10, alpha-lipoic acid and carotenoids; they protect PUFAs (polyunsaturated fatty acid), fat soluble vitamins and steroid hormones such as sex and anti-stress hormones.
Water soluble antioxidants such as vitamin C and alpha lipoic acid (this is BOTH water and fat soluble - clever!!) protect the circulation + fluid both within and outside of cell membranes.
Important dietary antioxidants are:
vitamin C - citrus, kiwi fruit, peppers, broccoli, Brussels sprouts, beetroot, cauliflower
vitamin E - wheat germ oil, rice bran oil, sunflower, safflower, soybean, almonds, peanuts, greens, pumpkin
zinc - lean meats, beans, lentils, cashews, almonds
copper - shellfish, seeds + nuts, chocolate
manganese - seafood, legumes, whole grains, black pepper + more
selenium - Brazil nuts
carotenoids - orange + yellow food
reversatrol - red wine, grapes, peanuts
proanthocyanidins - purple foods
catechins - green tea, grapes, red wine
curcumin - tumeric
To find the most appropriate dietary information for your personal constitution book in a consultation today