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‘The balance between your intake of anti-oxidants and your exposure to free radicals may literally be the balance between life and death.” – Patrick Holford

ANTI OXIDANTS AND FREE RADICALS

What is an anti oxidant?
Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, muscular degeneration, diabetes, cancer etc are all contributed by oxidative damage.

Antioxidants are classified into two broad divisions, depending on whether they are soluble in water (hydrophilic) or in oil/lipids (hydrophobic). In general, water-soluble antioxidants react with oxidants in the cell cytoplasm and the blood plasma, while lipid-soluble antioxidants protect cell membranes from lipid peroxidation. These compounds may be synthesized in the body such as glutathione or obtained from the diet.

Antioxidants are present in foods as vitamins, minerals, carotenoids, and polyphenols, among others. Many antioxidants are often identified in food by their distinctive colors - the deep red of cherries and of tomatoes; the orange of carrots; the yellow of corn, mangos, and saffron; and the blue-purple of blueberries, blackberries, and grapes. The most well-known components of food with antioxidant activities are vitamins A, C, and E; ß-carotene; the mineral selenium; and more recently, the compound lycopene found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods.

The synergy of antioxidants
The synergy of antioxidants is vital. In other words a combination of antioxidants work better than a single antioxidant. See the diagram below (taken from Patrick Holfords book - New Optimal Nutrition Bible) to understand why this synergy of antioxidants is so important. And do yourself a favour and buy the book. It's worth having on your shelf.

Almost all nutrients depend on other nutrients to work properly. In most cases, taking individual nutrients on their own is a bad idea, with the exception of short-term, high-dose vitamin C when you’ve got an infection.

Antioxidant nutrients are team players. They pass dangerous oxidants along a chain reaction. Each antioxidant becomes an oxidant, hence dangerous, in the process and needs another team member to disarm then ‘reload’ or recycle it, ready to do battle once again with an oxidant.

In brief:
Co-enzyme Q10 and vitamin C disarms and recycles vitamin E.

Glutathione, Anthocyanidins, Lipoic Adic and Beta-carotene disarms and recycles vitamin C.

Anthocyanidins disarm & recycle Glutathione.
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Common antioxidants found in food
Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. The list below describes food sources of common antioxidants.

• Beta-carotene
is part of a family of chemicals called the carotenoids, which are found in many fruit and vegetables, as well as some animal products such as egg yolks. It is the molecule that gives carrots their orange colour.
Beta-carotene acts as a precursor of vitamin A, and is therefore called a provitamin A compound, even referred to as provitamin A. Foods or supplements containing beta-carotene are converted in the body to vitamin A for the maintenance of healthy skin, good vision, and a strong immune system.
Find it in: carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach, and most dark green, leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta-carotene content.

• Vitamin A
is absorbed by the body in the form of retinol also called preformed vitamin A. Preformed vitamin A doesn't occur naturally in fruit and vegetables, but can be found in food of animal origin. Because this vitamin is fat-soluble, it is associated with the fatty components of animal products, like the fat in milk and eggs. Liver is a very rich source of vitamin A as are oysters and fatty fish such as herring, anchovy and mackerel. Cod-liver oil is an excellent source of vitamin A. Dark-green, leafy, and yellow-orange fruits and vegetables contain high amounts of provitamin A, like beta-carotene. This beta-carotene converts to retinol in the body.
Remember: Retinol is the animal form of vitamin A and beta-carotene is the plant form.

• Vitamin C
is also called ascorbic acid and is probably the best known vitamin.
It is vital for collagen formation, aids in mineral absorption, boosts the immune system and helps with wound healing.
Find it in: fruits and vegetables such as citrus fruits like oranges and limes, green, red and yellow peppers, broccoli, green leafy vegetables, strawberries and tomatoes.
Vitamin C is also found in cereals, beef, poultry and fish.

• Vitamin E
also known as alpha-tocopherol, is very important for keeping your cell walls in good condition and maintaining healthy nerves, skin, muscles, red blood cells, heart and circulation. Its key function is as an anti-coagulant which helps to thin the blood.
Vitamin E also boosts the immune system and protects against heart disease. It is important in the production of energy and helps to balance blood pressure. It also enhances the utilisation of vitamin A. Vitamin E should be taken with Selenium.
Find it in: almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods. Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil

• Selenium
is a mineral, not an antioxidant nutrient. However, selenium operates as co-factor to your antioxidant enzyme systems, protecting your cells from damage by neutralising free radicals, which have been linked to heart disease and some cancers. It also bonds with metals such as mercury and arsenic, preventing them from causing illness. Selenium keeps sperm and the prostate gland healthy in men. Find it in: The highest concentration of selenium is found in brazil nuts. Other food sources are whole grains, seafood, garlic, eggs and mushrooms.

Phytochemical Antioxidants:

• Flavonoids / polyphenols
help by keeping the endothelium (the layer of cells that lines the heart and blood vessels) healthy, thereby reducing the risk of heart attacks; secondly they help by lowering blood pressure, which is also related to heart disease; and thirdly, they help the body by modulating platelet function in a similar way as aspirin does - in other words, it thins the blood.
The flavonoids in red wine, and particularly one called resveratrol, may also increase HDL ("good") cholesterol and decrease LDL ("bad") cholesterol levels.
Find it in: green tea, broccoli, cabbage, grapes, cranberries, onions, apples, beans and red wine. Recently, the flavonoids in cocoa, called flavanols, have also made headlines.

• Lycopene
is a powerful antioxidant, which research suggests is potentially an anti-cancer agent helping reduce some cancer and heart disease. The most compelling evidence so far is the role of lycopene in prostate cancer prevention.
Find it in: high levels in tomatoes. Other sources include: papaya, pink grapefruit, watermelon, guavas, tomato-based pasta sauces, tomato juice, tomato-based pizzas, tomato soup and tomato sauce.
Cooked tomato products provide a more accessible release of lycopene than raw tomatoes.

• Lutein
the carotenoid is best known for its association with healthy eyes by protecting the retina from damage. Lutein is highly concentrated in the macula, a small area of the retina responsible for central vision, and high visual acuity. It is also thought that lutein filters blue wavelengths of light from the visible-light spectrum. Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free-radical damage in human organs exposed to light such as the eyes.
Find it in: abundace in dark green vegetables such as collard greens, spinach, kale, broccoli, brussels sprout and fruit such as kiwi fruit.

• Coenzyme Q10 (CoQ10)
is naturally present in most human cells except red blood cells and eye lens cells (no mitochondria) and is responsible for the production of the body’s own energy. In each human cell, food energy is converted into energy in the mitochondria with the aid of CoQ10. Ninety-five percent of all the human body’s energy requirements (ATP) is converted with the aid of CoQ10. Therefore, those organs with the highest energy requirements – such as the heart, the lungs, and the liver – have the highest CoQ10 concentrations.
Find it in: fish oils (e.g. cod liver oil and salmon oil), nuts, fish, meat and vegetables

• Alpha Lipoic Acid (ALA)
is found in small amounts in all cells of the body, and is considered more powerful than vitamin C and E. ALA is special because it is the only antioxidant able to deactivate free radicals that are both fat soluble and water soluble.
It is also recognised for regenerating antioxidants like vitamin C, Coenzyme Q10, glutathione and vitamin E into their original form.
Find it in: potatoes, carrots, broccoli, yeasts and red meat.

Antioxidant enzymes made by the body:
There are three anti-oxidant enzymes in every cell of the body that keep free radicals under control. They are superoxide dismutase, catalase and glutathione peroxidase. These enzymes donate an electron to the hyperactive oxygen and hydrogen radicals, which are then neutralised and rendered harmless.

• Superoxide dismutase (SOD)
• catalase
• glutathione peroxidase

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What is a free radical?
A free radical is a molecule with an odd, unpaired electron that creates an extremely unstable molecule.

A chemistry course in a nutshell:

To the left we have an atom, which contains a nucleus at it center. The nucleus contains protons and neutrons. Surrounding the nucleus are electrons. These surround the nucleus in PAIRS = stable atom.

Occasionally an atom loses an electron, leaving the atom with an "unpaired" electron. The atom is then called a "free radical", and being unstable, it reacts quickly with other compounds, trying to steal the needed electron to gain stability. (Remember electrons need to be paired for an atom to remain stable).

Generally, free radicals attack the nearest stable molecule, "stealing" its electron. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell.

Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron "stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form. They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.

What causes free radicals to be formed?
A process called oxidation creates free radicals and this process happens during normal metabolic processes such as breathing, eating and general everyday exposure to our environment. In other words, eating, breathing, and going out in the sun all contribute to the process of oxidation, free radical formation, and the resulting damage that is caused to the cells of our bodies.

Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age.

How do free radicals damage and age our bodies?
Cell membranes are made of unsaturated lipids, which are particularly susceptible to this damaging free radicals process and readily contribute to the uncontrolled chain reaction. Oxidative damage, can lead to a breakdown or even hardening of lipids, which makeup all cell walls. If the cell wall is hardened (lipid peroxidation) then it becomes impossible for the cell to properly get its nutrients and cellular activities can be affected. In addition to the cell walls, other biological molecules are also susceptible to damage, including RNA, DNA and protein enzymes.

The primary site of free radical damage is the DNA found in the mitochondria. Mitochondria are small membrane-enclosed regions of a cell which produce the chemicals a cell uses for energy. So the mitochondria is the 'energy center' of the cell. In the center of the cell is the nucleus which is the 'command center' of the cell. Every cell contains DNA which provides chemical instructions for a cell to function. This DNA is found in both the mitochondria and the nucleus of the cell.
Now here comes the bad part . . . The cell automatically fixes damage done to the DNA in the nucleus of the cell but the DNA in the mitochondria cannot be easily fixed. So the cell loses energy and as the DNA damage accumulates over time, the mitochondria eventually shuts down and cellular death occus = ageing = damage on a cellular level.

The more toxic metals in your body, the higher the free radical activity.
Now here's the kicker. Heavy metals in your body multiply those free radicals chain reactions several thousands, possibly several million times. When a free radical molecule hits a metal atom in your body, the effect is multiplied many-fold. This is partly why it is so important to remove toxic metals from your body . . . . Vitamin C, vitamin C and more vitamin C.
It is also clear that environmental agents initiate free radical problems. The toxicity of lead, pesticides, cadmium, ionizing radiation, alcohol and cigarette smoke may all be due to their free radical initiating ability.

So now we have all the basic facts, I'm sure you can see why antioxidants are so important to our health and well being.
Below is a list of antioxidants, some vitamins, some minerals, some amino acids and others are hormones. For, example the antioxidant selenium is a mineral, while the antioxidant methionine is an amino acid and the antioxidant melatonin is a hormone. See also Vitamins and Minerals

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