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| ANTIOXIDANTS and how they work Oxygen is needed for life, we can not live without it. Oxygen is used in the normal metabolism of fat, protein and carbohydrates for energy. The electrons from the oxygen molecule when it is “split” or broken down are used to help create the energy. However, when oxygen is not “split” properly excess oxygen electrons form unstable oxygen atoms called free radicals. These free radicals that form as by- products of normal cellular reactions can cause damage to cells if not inactivated. We also encounter free radicals from tobacco smoke, radiation and other pollutants in the environment everyday. The body has a complex antioxidant defense system to neutralize radicals and prevent cell damage and disease. However, our own bodies natural defenses can easily be overwhelmed. Aging and chronic diseases, such as heart disease and cancer, are currently believed to result from damage caused by free radicals. Antioxidant substances neutralize free radicals and are often described as "mopping up" or “cleaning away” free radicals. Antioxidants help with heart health and cancer Eating at least five servings of fruits and vegetables daily can decrease the risk of coronary artery disease. Such foods contain many phytochemicals as well as the vitamins C and E. One group of phytochemicals called flavonoids (found in red and purple grapes, red wine, and black teas) appears to be particularly protective. **Clinical trials of other antioxidants such as vitamin E have not shown any cardio-protective effect. Also, even if they were protective, antioxidants can be obtained from many fruits and vegetables, including red grape juice. 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. Order of strength as an antioxidant: Berries: dog rose, sour cherry, blackberry, strawberry, raspberry, crowberry, blueberry, black currant, Walnuts, Sunflower seeds, Pomegranate,Ginger Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene. Lutein, best known for its association with healthy eyes, is abundant in green leafy vegtables like collard greens, spinach, and kale. Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzyme. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products Lycopene is better absorbed by the body when it is consumed in processed tomato products, rather than fresh tomatoes. The reason for this remains unclear. In one study lycopene was absorbed 2.5 times better from tomato paste than from fresh tomatoes. However, cooking fresh tomatoes with a little oil greatly increases lycopene absorption.
The Best Antioxidants Ranked List by Individual Plant Group |
| Best Anti-oxidants and Heart Health |
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