People are talking about the goodness of antioxidants.Are they really useful?What do they do for us?Which antioxidants are more important?There are many questions surrounding the topic of antioxidants.There is also the controversial view that while antioxidants are good for us, overloading the body with antioxidants can lead to undesirable consequences.Hence the expert views about the benefits of antioxidants vary widely.
The general stand now is that research data on antioxidants have been contradicting and non-conclusive.Individual antioxidant (e.g. green tea catechin, grapeseed) works via different mechanisms, and may benefit specific systems or organs.The amount of research for different antioxidants also differs widely, some having few clinical trials while others have been more extensively researched.
However, it is important for consumers to know that clinical trials frequently have flaws and biases, such as small number of participants involved, different dosage/quality of nutrient used, duration of trial etc.Also, results that are published and highlighted by the media is often not impartial.Hence, we should always look at these reports with a pinch of salt.
Below is some information on antioxidants.It is not the aim of this article to advise you on usage of antioxidants, but to provide an overview so that you could have a general idea about antioxidants.
Oxidation
Antioxidants are chemicals that prevent the oxidation of other compounds.They act as recipients of the ‘extra oxygen’ that could otherwise lead to damages in body.
Oxidation occurs in our bodies naturally every day, as part of metabolism, generating free radicals.This oxidation process can be exacerbated in smoking, poor diet, exposure to sun (UV radiation), and even exercise.
Oxidation is the process of adding oxygen to a compound. Think of “rust.” This process, if left unchecked, can produce “free radical” molecules. Free radicals rob our cells of oxygen. Since cells must have oxygen to be healthy and to work to defend and support us at every level, free radicals can initiate chemical reactions that can cause damage to cells and DNA, causing diseases from heart disease to cancer.
Antioxidants in Foods
Our body can usually defend against oxidation but this ability declines with age. One way to enhance our body’s antioxidant defenses is to eat antioxidant-rich foods. Plant-based foods including apples, onions, soybeans, blueberries, cranberries, teas (green and black), red wines and dark chocolate are some that have high polyphenol content.
Polyphenols are found in many fruits, vegetables and whole grains. The red and purple colors of berries come from anthocyanins—a subclass of polyphenols. Another sub-class of polyphenols is the colorless flavanols found in cocoa and some other plant-derived foods.
Some Antioxidants
There is a long list of nutrients which are considered antioxidants.These include vitamins such as Vitamin C, Vitamin E, beta-carotene, and minerals such as selenium, zinc, and manganese.Other substances include ginger, turmeric, curcumin.Some of the commonly talked about antioxidants are as below:
1.Green Tea
-Widely researched; touted as 100 times more potent than Vit C, 25 times more than Vit E.
-Benefits: cholesterol, weight loss, immune system (flu), blood sugar, hypertension, cancer (alleviate dietary carcinogenic damage)
-Think About: Avoid ‘decaf’. You can try drinking some green tea (if concerned about caffeine, pour away 1st brew).Supplement EGCG is more potent.
2.Alpha–lipoic Acid
-Somewhat researched; both fat & water soluble – hence potent, absorbed everywhere.
-Benefits : Enhance insulin sensitivity*, enhance glutathione (antiox), helps liver; reduce glycation, protects diabetics from neuropathy; modify genes via anti-inflammatory, recycle other antioxidants; heavy metal chelator; protect LDL from oxidation; reduce autoimmune response; helps in reversing ischemia (stroke, heart attack)
-Think About:R-form is the one to take.Do not take very high doses.Impact of long term usage currently unknown.Appears very promising in its benefits.Caution: lowers blood sugar, may lower thyroid hormones (conversion of T4 to T3), high dose may affect heart rhythm.
3.CoQ10
-Somewhat researched; a cardiovascular nutrient.Produced in body usually, greatly reduced by statin drugs and with age.Crucial in energy production in all cells, and a super antioxidant.
-Benefits : age-related macular degeneration (AMD), angina, asthama, cancer support, heart failure, high cholesterol, hypertension, tinnitus, fatigue, gum diseases, strong anti-inflammatory, immune support, slows ageing, etc.
-Think About:Ubiquinol (reduced form) vs Ubiquinone (unreduced form) – ongoing debate, some data showing superior uptake of ubiquinol over ubiquinone.The two forms can convert to each other in body and used accordingly.Be careful if you are taking hypertensive medication – CoQ10 may lower blood pressure.
4.Cocoa
-Somewhat researched
-Benefits : Cholesterol; blood clotting; hypertension; anti-inflammatory; *endothelial function (blood vessel dilation, etc); improved cardiovascular health, reproductive health
-Think About:some research used real chocolate – can be overwhelming to have to eat 100g per day!And it has to be high % dark chocolate.Cocoa supplement can be considered but need more research.
5.Grape Seed Extract
-Somewhat researched; 50 times more potent than Vit C or E, contains resveratrol
-Benefits : free radical damage & poor circulation, including chronic venous insufficiency (CVS), varicose veins, macular degeneration, and diabetic retinopathy; tone the capillaries, increase blood supply to the skin, which helps prevent breakdown of collagen.Free radical, heart, cholesterol, lower blood pressure, may attack some cancers, sinus, asthma.
-Think About:look for standardized products (95 % OPC).Not a whole lot of clinical trials done.Do not confuse this with Grapefruit Seed Extract.
-Think About:Punicalagins is the active component in the extract; pomegranate juice or extract may have different healing properties.Promising results.
-Think About:Eating the real thing is beneficial.Also can use extract.Promising results.
8.Melatonin
-A sleep hormone that body produces but our production may decline or become impaired.Widely researched on its relationship to jet lag and sleep.Some on cancer.Low levels associated with premature ageing.
-Benefits : Possible powerful antioxidant against ageing, may benefit cancer survival & immune system,
-Think About:Usage safety for long term.Very low dose advisable.Other antioxidants may be more appropriate.
9.Pine Bark (pycnogenol)
-Somewhat researched; said to be 100 times potent as Vit E, good at neutralising free radicals.Was ‘trendy’ for a period of time but popularity has died down somewhat.
-Benefits : prevention of blood clots; protects DNA from damage; lowers blood sugar levels; lowers blood pressure (dilation of blood vessels); protects cells from the damage of UV radiation; protects against damaging effects of cigarette smoke; improves sperm quality; improves wound healing; strengthens blood vessels, reduces osteoarthritic pain/inflammation
-Think About: No known side effects
10.Resveratrol (red wine)
-Somewhat researched; interesting research on its effect on lifespan of rats that shows similarity to calorie restriction
