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Antioxidants
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Published: October 13, 2006
Can snacking on walnuts reduce your chances of getting cancer? Can chomping on carrots possibly promote cardiovascular health? Studies have demonstrated certain antioxidants found in food can limit diseases such as cancer, boost autoimmune health, and even delay the physical effects of natural aging.
Antioxidants are substances which inhibit the chemical process of oxidation – a process involving the shifting of electrons between various agents. In the body, oxidation can damage cells and biomolecules. There is a demonstrated correlation between the damaging effects of oxidation and bodily disease caused by free radicals, which are highly-reactive volatile byproducts of oxidation.
The body's natural defense mechanisms produce enzymes serving to defuse most of these dangerous free radicals. However, exposure to ultraviolet radiation, pollutants, alcohol and other irritants restrain the natural defense system from producing optimal amounts of the enzymes, allowing some of the free radicals to go unchecked. Supplementation of these natural enzymes becomes necessary to promote peak health.
Enter antioxidants. While no one antioxidant will be a cure-all against every malady, a combination can work together to eliminate bodily ailments and promote positive overall health.
Many people believe antioxidants can only be found in dietary pills and supplements at specialty health stores, but quite a few helpful antioxidants are found within your local grocer's aisles.
The following are the most commonly-known and accessible antioxidants:
-Vitamin C: This powerful antioxidant cannot be stored in the body, so it is important to get a healthy dose of vitamin C every day. To find vitamin C, look no further than most citrus fruits, leafy vegetables and green peppers.
-Vitamin E: This fat-soluble vitamin antioxidant has an important role in promoting health; not only can it aid in healing sunburns, it also helps stunt the physical effects of aging. Wheat germ, nuts, many kinds of vegetable and corn oil, and leafy green vegetables are common foods rich in vitamin E.
-Beta-carotene: Dietary intake of beta-carotene antioxidants has been linked to the prevention of cancer and cardiovascular diseases. Fruits and vegetables – such as spinach, tomatoes, carrots and broccoli – are good sources of beta-carotene. Generally, fruits or vegetables with greater vibrancy will boast a higher concentration of beta-carotene.
-Selenium: This mineral antioxidant is thought to provide protection against cancer. Be careful with this one, though, and keep to its natural sources; supplemental varieties can become toxic in the wrong doses. Where can you find selenium? Try working more tuna, beef, cod, turkey or spaghetti with meat sauce into your diet.
The proper combination of antioxidants forms a powerful defense against many of the possible molecular assaults against your body. In destroying the body's renegade free radicals, antioxidants can:
-Promote healthy eyes
-Provide a boost to the immune system
-Reduce the risk of cancer by preventing DNA damage to cells
-Help prevent heart attack, stroke and other cardiovascular diseases
-Decrease blood pressure and lower cholesterol
-Reduce arthrosclerosis (arthritis)
Healthy levels of antioxidants ideally ought to be attained by developing and maintaining a balanced diet. As always with matters of your health, remember to consult with your doctor or dietician to decide what doses and sources of antioxidants work best for you.
Sources:
Beta-Carotene. University of Maryland Medical Center. March 2001. 9 October 2006.
<http://www.umm.edu/altmed/ConsSupplements/Be taCarotenecs.html.>
Kendall, Pat, Ph.D., R.D. Good Food Sources of Antioxidants. Colorado State University. 22 March 2000. 8 October 2006. <http://www.ext.colostate.edu/pubs/columnnn/nn0 00322.html.>
Vitamin E – Sources and Functions. NutriStrategy. 9 October 2006.
<http://www.nutristrategy.com/nutrition/vitam ine.htm.>
Wikipedia. Antioxidant. 7 October 2006. Wikipedia online encyclopedia. 8 October 2006. <http://en.wikipedia.org/wiki/Antioxidant.>
Antioxidants are substances which inhibit the chemical process of oxidation – a process involving the shifting of electrons between various agents. In the body, oxidation can damage cells and biomolecules. There is a demonstrated correlation between the damaging effects of oxidation and bodily disease caused by free radicals, which are highly-reactive volatile byproducts of oxidation.
The body's natural defense mechanisms produce enzymes serving to defuse most of these dangerous free radicals. However, exposure to ultraviolet radiation, pollutants, alcohol and other irritants restrain the natural defense system from producing optimal amounts of the enzymes, allowing some of the free radicals to go unchecked. Supplementation of these natural enzymes becomes necessary to promote peak health.
Enter antioxidants. While no one antioxidant will be a cure-all against every malady, a combination can work together to eliminate bodily ailments and promote positive overall health.
Many people believe antioxidants can only be found in dietary pills and supplements at specialty health stores, but quite a few helpful antioxidants are found within your local grocer's aisles.
The following are the most commonly-known and accessible antioxidants:
-Vitamin C: This powerful antioxidant cannot be stored in the body, so it is important to get a healthy dose of vitamin C every day. To find vitamin C, look no further than most citrus fruits, leafy vegetables and green peppers.
-Vitamin E: This fat-soluble vitamin antioxidant has an important role in promoting health; not only can it aid in healing sunburns, it also helps stunt the physical effects of aging. Wheat germ, nuts, many kinds of vegetable and corn oil, and leafy green vegetables are common foods rich in vitamin E.
-Beta-carotene: Dietary intake of beta-carotene antioxidants has been linked to the prevention of cancer and cardiovascular diseases. Fruits and vegetables – such as spinach, tomatoes, carrots and broccoli – are good sources of beta-carotene. Generally, fruits or vegetables with greater vibrancy will boast a higher concentration of beta-carotene.
-Selenium: This mineral antioxidant is thought to provide protection against cancer. Be careful with this one, though, and keep to its natural sources; supplemental varieties can become toxic in the wrong doses. Where can you find selenium? Try working more tuna, beef, cod, turkey or spaghetti with meat sauce into your diet.
The proper combination of antioxidants forms a powerful defense against many of the possible molecular assaults against your body. In destroying the body's renegade free radicals, antioxidants can:
-Promote healthy eyes
-Provide a boost to the immune system
-Reduce the risk of cancer by preventing DNA damage to cells
-Help prevent heart attack, stroke and other cardiovascular diseases
-Decrease blood pressure and lower cholesterol
-Reduce arthrosclerosis (arthritis)
Healthy levels of antioxidants ideally ought to be attained by developing and maintaining a balanced diet. As always with matters of your health, remember to consult with your doctor or dietician to decide what doses and sources of antioxidants work best for you.
Sources:
Beta-Carotene. University of Maryland Medical Center. March 2001. 9 October 2006.
<http://www.umm.edu/altmed/ConsSupplements/Be taCarotenecs.html.>
Kendall, Pat, Ph.D., R.D. Good Food Sources of Antioxidants. Colorado State University. 22 March 2000. 8 October 2006. <http://www.ext.colostate.edu/pubs/columnnn/nn0 00322.html.>
Vitamin E – Sources and Functions. NutriStrategy. 9 October 2006.
<http://www.nutristrategy.com/nutrition/vitam ine.htm.>
Wikipedia. Antioxidant. 7 October 2006. Wikipedia online encyclopedia. 8 October 2006. <http://en.wikipedia.org/wiki/Antioxidant.>
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