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.