Antioxidants & Antiaging
According to the the NIH glossary Antioxidants are compounds that neutralize oxygen radicals… Some are enzymes while others are nutrients such as vitamin C. Which leads us to ask what are oxygen radicals and where do they come from? Oxygen radicals are more often referred to as ‘free radicals’ and are “Molecules with unpaired electrons that react readily with other molecules. Oxygen-free radicals, produced during metabolism, damage cells and may be responsible for aging in tissues and organs.” (NIH Glossary on aging)
So what this is saying is that free radicals come from the metabolic process- that is, from the every day energy requirements of the body which burn oxygen. Free radicals are the leftover rubbish from the conversion of food into energy and they cause cell damage. It is thought that this contributes to cell aging. We are also exposed to free radicals from smoking, air pollution and the effects of sunshine on our skin.
Anti oxidants mop up the free radicals by neutralizing them so that they become harmless. A number of plant foods act as antioxidants which is why we need to ensure that plant foods are a major part of our diet. Antioxidants are thought to play a major part in protecting us from various diseases often associated with aging. These include:
- Cardiovascular diseases (coronary heart disease)
- Atherosclerosis (hardening of the arteries)
- Cancers
- Macular degeneration and cataracts (both of which cause blindness)
- Diabetes
- Alzheimers
Antioxidants and Foods in Which Antioxidants Are Found
The most common antioxidants are:
- Pro-vitamin A carotenoid which is converted to vitamin A in the body: found in yellow, orange and red fruits and vegetables.
- Vitamin E found in cereals, nuts and seeds also some fruits such as raisins and prunes.
- Vitamin C in fruit and vegetables. Citrus fruits, kiwi, tomatoes and potatoes, green vegetables and berries all provide vitamin c
- Selenium is found in plants such as oats and rice also in nuts particularly brazil nuts. Its concentration depends on the level of selenium in the soil.
- Carotenoids: Lycopene, found in red fruits such as tomatoes, pink grapefruit, strawberries and watermelon, Lignan found in flax seed, oatmeal, barley and rye, and Lutein, found purple and blue fruits and vegetables such as beetroot, blueberries and blackberries.
- Co-enzyme Q10 in spinach, broccoli, peanuts, wheat germ and whole grains.
- Flavonoids and poly-phenols found in soy, red wine and tea,purple grapes, pomegranate and cranberries
Should We Take Antioxidant Supplements?
“At present there is relatively little evidence from human studies that supplements containing antioxidants lead to a reduction in either the risk of these conditions or the rate of aging, but there are a number of ongoing randomized trials that address the possible role of supplements in a range of age-related conditions , the results of which will be reported in the coming years. In the meantime, possible adverse effects of single-dose supplements, such as beta-carotene , caution against their indiscriminate use. As such, antioxidant supplements may have some health benefits for some people, but so far there is no scientific evidence to justify the claim that they have any effect on
human aging .”
What you can be sure of is that a diet high in a variety of plant foods will supply you with a great many antioxidants and you should make sure that you make these a major part of your diet. The people who are the healthiest and who have very low levels of the diseases we associate with aging consume very few if any animal foods. Read the China Study for information on the healthiest way to eat to prevent premature aging and illness. (or The China Study UK Amazon)
{ 3 trackbacks }