The Power of Antioxidants

By Rose Gallo

Antioxidants are substances that can prevent or delay cell damage caused by free radicals in the body. Whenever oxidative phosphorylation occurs in the body, most commonly when the body converts ADP to ATP, free radicals are created. These substances are highly reactive and can cause damage to the body if not balanced by antioxidants. When antioxidants are low, and therefore a high amount of free radicals in the body exists, oxidative stress can occur which causes various health problems. Oxidative stress promotes inflammation in the body in addition to increasing the risk of chronic disease such as heart disease, cancer, and immune deficiency.

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In order to combat the oxidative stress produced in the body, we must consume the correct amount of antioxidants. Some are available in the form of supplements, but there has been conflicting evidence as to if these cause an over consumption of antioxidants and actually incur more damage then preventing it. Therefore, it is best to consume antioxidants through food. Specifically they are found in fruits and vegetables, which are rich sources of antioxidants.

https://www.medicalnewstoday.com/articles/301506.php

Some of the most popular antioxidants and rich food sources are below:

• Vitamin A (beta carotene) – necessary for eye function, cell growth and differentiation¹
  • Male RDA: 900 mcg RAE // Female RDA: 700 mcg RAE
  • Sweet potato
  • Spinach
  • Carrots
  • Cantaloupe
  • Red pepper
  • Broccoli

• Lutein & Zeaxanthin – related to beta-carotene, protect the eye from light damage^2,3
  • Broccoli
  • Spinach
  • Kale
  • Kiwi
  • Orange juice

• Vitamin C – necessary for synthesis of collagen, L-carnitine, & neurotransmitters; can regenerate other antioxidants in the body⁴
  • Male RDA: 90mg // Female RDA: 75mg
  • Red & green peppers
  • Orange juice
  • Broccoli
  • Strawberries
  • Grapefruit

• Vitamin E – stops production of free radicals during oxidation; promotes healthy blood vessels⁵
  • Male RDA: 15mg // Female RDA: 11mg
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Peanuts & peanut butter
  • Spinach

• Lycopene – major red pigment in fruits; best antioxidant against singlet oxygen (ROS) preventing damage to lipids, proteins, and DNA⁶
  • Tomato & tomato products
  • Grapefruit
  • Watermelon

• Selenium – essential functions in the immune system & thyroid hormone biosynthesis⁷
  • RDA: 55mcg⁸
  • Brazil nuts
  • Fish
  • Pork & beef
  • Turkey & chicken⁹

• Manganese – aids in prevention of free radical production in the mitochondria of the cell¹⁰
  • Male RDA: 2.3mg // Female RDA: 1.8mg
  • Pineapple
  • Pecans
  • Almonds
  • Peanuts
  • Beans

References

1. Office of Dietary Supplements - Vitamin A. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/. Published October 5, 2018. Accessed October 29, 2018.

2. Lutein: Uses, Side Effects, Interactions, Dosage, and Warning. WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein. Accessed October 29, 2018.

3. Lutein and Zeaxanthin for Vision. WebMD. https://www.webmd.com/eye-health/lutein-zeaxanthin-vision. Accessed October 29, 2018.

4. Office of Dietary Supplements - Vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#en3. Published September 18, 2018. Accessed October 29, 2018.

5. Office of Dietary Supplements - Vitamin E. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. Published August 17, 2018. Accessed October 29, 2018.

6. Levy J, Sharoni Y. The Functions of Tomato Lycopene and Its Role in Human Health . The Journal of the American Botanical Council. 2004;(62):49-56. The Journal of the American Botanical Council. Accessed October 29, 2018.

7. Baraboĭ VA, Shestakova EN. [Selenium: the biological role and antioxidant activity]. Ukrains'kyi biokhimichnyi zhurnal (1999 ). https://www.ncbi.nlm.nih.gov/pubmed/15909414. Published 2004. Accessed October 29, 2018.

8. Selenium. WebMD. https://www.webmd.com/a-to-z-guides/supplement-guide-selenium#1-3. Accessed October 29, 2018.

9. Olsen N. 20 Foods Rich in Selenium. Healthline Newsletter. https://www.healthline.com/health/selenium-foods#bananas. Published January 16, 2018. Accessed October 29, 2018.

10. Manganese. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/manganese. Published January 1, 2018. Accessed October 29, 2018.