Antioxidants: Free radical scavengers

Q: What’s an “antioxidant”?

A: Antioxidants are compounds that offset damage to the body’s cells. Antioxidants, including certain vitamins, minerals and phytochemicals, defend against injuries caused by free radicals. But what’s a free radical? Simply, free radicals are oxygen molecules floating around in your system that contain an unpaired electric charge. This single “electron” looks for a buddy to gain stability and so it destructively steals a second electron from substances like cell membranes and DNA.  Free radicals form naturally during the metabolism of food, but are also caused by cigarette smoke, air pollution and UV sun rays. While there are some benefits to free radicals, these highly reactive, unstable molecules are implicated in aging, neurodegenerative diseases and cancer. Fortunately, antioxidants can destroy free radicals, limit their formation and stimulate repair activity at the site of damage.

Antioxidant Food sources Recommended Daily Amount
Vitamin C Orange, grapefruit, mango, strawberries, broccoli 90 mg for men75 mg for women
Vitamin E Wheat germ oil, sunflower seeds, peanut butter 15 mg
Beta-carotene (Vitamin A  precursor) Carrots, sweet potatoes, broccoli None established
Selenium Brazil nuts, tuna, turkey, rice 55 µg
Lycopene Tomatoes, ketchup, watermelon None established
Lutein Dark, leafy greens (e.g. spinach) None established
Resveratrol Red grapes None established
Anthocyanin Blueberries, raspberries, plums, red grapes None established

There is no set daily recommendation for most antioxidants; however, eating more fruits and vegetables is the best way to boost your intake. Rely on whole foods, not supplements, since popping high dose capsules can have negative health effects. For example, beta-carotene supplements are associated with higher rates of lung cancer in men; however, smokers are recommended to increase vitamin C intake, due to smoke-induced oxidative damage. My take? Get your antioxidants from food sources, steer clear of mega-dose pills and stick to recommended daily amounts of vitamins & minerals.

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6 Comments

Filed under Fruits and Vegetables, Heart Healthy Choices, Medical Conditions, Supplements, Vitamins & Minerals

6 responses to “Antioxidants: Free radical scavengers

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  5. Good information about antioxidents and their impact to health

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