What are the Health benefits of ANTIOXIDANTS ?
In recent years the scientific spotlight has focused on a whole new class of chemicals found naturally in foods known as the antioxidant nutrients. Research over the last decade has shown the vital role these nutrients play in protecting us from damage due to an excess of free radicals. Free radicals are highly charged particles that, if unchecked, can weaken the cells in our bodies leaving us vulnerable to disorders like heart disease and cancer.
Antioxidants are thought to be
important in preventing ateriosclerosis,
one of the initial stages in the
development of heart disease, where
cholesterol is laid down in the arteries
to form fibrous plaques.
Free radicals occur naturally and are an essential part of the metabolism and in particular the immune system. They are formed as a result of oxidation in the body, rather as an apple turns brown or an oil becomes rancid.
A high consumption of polyunsaturated
fats, such as sunflower or safflower oil,
can lead to an excess of free radicals
unless accompanied by sufficient
vitamin E. This is the reason why the
monounsaturated fats, such as olive oil
and peanut oil, are now thought to be
the healthiest choice.
Many factors increase the production of free radicals. These include alcohol consumption, emotional stress, air pollutants - particularly low-level ozone - pesticides, some drugs, toxic metals like lead, cadmium and aluminium and especially cigarette smoking. For this reason smokers and those who are exposed to a heavily polluted environment require more antioxidant nutrients in their diet.
Vitamin E is lost during refining and
processing so unrefined oils, such as
cold pressed, have a higher content. It is
also destroyed by oxygen and light so
foods and oils rich in vitamin E should
always be stored tightly sealed in a
dark cupboard.
If the concentration of free radicals in living tissue exceeds safe levels, damage to the DNA structure may occur, giving rise to pre-cancerous cells, malignant mutation and tumour growth, as well as enzyme disorders and inflammation. Free radicals are checked by the antioxidant nutrients: the most important of these are vitamin E, vitamin C and B-carotene (the pre-form of Vitamin A). These are called the ACE vitamins. The mineral selenium is also an important antioxidant. In addition to these there are numerous other antioxidant nutrients such as lutein and lycopene.
Other compounds present in the diet are
also thought to possess antioxidant
properties. Plant food contains a whole
range of chemicals which evidence
suggests may play an important part in
protecting against free radicals. These
include carotenoids, present in fresh fruit
and vegetables, and organosulphur
compounds found in onions and garlic,
as well as a large group of compounds
known as phenols.
A diet lacking sufficient fruit and vegetables may not supply enough protective nutrients, leaving us vulnerable to disease. However, before reaching for the vitamin pills remember that the best source of these nutrients are to be found in the greengrocers. The World Health Organisation recommends that we double our intake of fruit and vegetables to include at least one pound or 400 grams daily, as well as consuming reasonable amounts of nuts, seeds and pulses. Here vegetarians have a natural advantage over meat-eaters because their diet generally includes a wide variety of fresh fruit and vegetables.
GOOD SOURCES OF ANTIOXIDANTS
Beta-carotene:
dark green, yellow, orange and red vegetables such as carrots, tomatoes, spinach, peppers, watercress, broccoli, cherries, peaches, water melon and apricots. Vitamin C:
all fresh fruit and vegetables, particularly citrus fruits; melon, strawberries, blackurrants, potatoes, leafy green vegetables and tomatoes.
Vitamin E
all wholegrain cereals including brown rice, oats, wholemeal bread, wheat germ, soya beans, cold-pressed vegetable oils, nuts & seeds, parsley, brocolli and asparagus. Selenium:
wholegrain cereals, particularly in the wheat germ & bran, onions, garlic and mushrooms.
