Oxygen is the basis of all plant and animal life. It is a vital nutrient for our bodies and is used by every cell every second of every day. Oxygen is needed to release the energy in the foods we eat so that we can perform our bodily functions and go about our everyday work. However, oxygen is also chemically reactive and highly dangerous as it can be come unstable and can cause oxidation, which in turn can cause cellular damage. This can lead to a myriad of illnesses such as cancer, inflammation, arterial damage and aging.
In order to counteract the effects of oxidation, it is necessary to utilize substances called anti-oxidants, which can literally disarm the oxidants and render them harmless. The balance of oxidants to antioxidants is crucial if we are to protect our bodies from long term damage and serious illness.
The main antioxidants
Vitamins A.C and E (easily remembered as ACE).
Vitamin A comes in 2 forms, retinol and beta carotene. Retinol is the animal version and whereas beta carotene is found in plants usually re/orange/yellow vegetables such as carrots and tomatoes. Beta carotene is the more powerful antioxidant of the two.
Vitamin C is a water soluble vitamin and can be found in most fruit and vegetables. However it is very easily destroyed by heat and so as it is also water soluble it is best eaten raw.
Vitamin E is fat soluble and is found in seeds including nuts, seeds and their oils. It can also be found in some vegetables like peas broad beans, corn and whole grains all of which are classified as seed foods
Vitamins C and E work synergistically together to protect the tissues and the fluids in the body. Combining all three has been shown to half the risk of cancer and protect against many other degenerative illnesses.
Zinc and Selenium
Zinc and selenium have a very important antioxidant role to play, as they are responsible for activating two very important antioxidant enzymes, glutathione peroxidase, which is selenium dependent and superoxide dismutase, which is dependent on zinc. Seeds and sea-foods are the best all round dietary sources of selenium and zinc.
Anthocyanidins
Anthocyanidins are powerful antioxidants that come from the flavonoid family. They are found in plants that have colors such as purple, red, orange, yellow and green. A diet that is rich in colorful fruits and vegetables is likely to deliver a goodly amount of these important nutrients. Other colors that will provide anthocyanidins are the blacks and deep purples and reds found in grapes, bilberries and cranberries.
Glutathione
Glutathione is the main ingredient of the antioxidant enzyme glutathione peroxidase. It is probably the most important antioxidant offering protection against the harmful effects of carcinogens. It also helps to detoxify the body and helps to protect it from the negative effects of excessive alcohol, tobacco smoke and infections. It can be found in whit meat, tuna, lentils, beans, nuts and seeds.
CoQ10 is a vital antioxidant in that it helps to improve the cells ability to utilize oxygen. It is able to control the flow of oxygen, improve the production of energy and thereby prevent cellular oxidation. CoQ10 is found in meat, fish, nuts and seeds
Lipoic Acid
Lipoic Acid is a sulphur-containing vitamin-like substance which has very effective antioxidant properties. It is one of the few antioxidants that is both water and fat soluble which enables it to protect a wider range of molecules. It is found in liver and yeast.
Antioxidants have a vital role to play in protecting our bodies. As you can see each antioxidant has its own role to play. However if we wish to protect our bodies from all kinds of oxidation then it is important to ensure that we include all of these antioxidant foods in our diets on a daily basis.
Janet L. Matthews
Skype ID: lindajanetmatthews
