Author: Tracy Kirkcaldy, High Performance, Registered Nutritionist.
Free Radical Damage and the Power of Antioxidants:
Our bodies are busy places, even when we’re sleeping! Trillions of cells and organs work tirelessly 24 hours a day processing the food we eat, the air we breathe and the sounds, sights and smells we encounter (to name a few things).
Free radicals are created naturally as our bodies convert food into energy and are also a byproduct of things like exercise, exposure to cigarette smoke, pollution, and sunlight. Whilst our bodies have protective mechanisms, too many or prolonged exposure to free radicals can lead to “Free Radical Damage”.
In chemical terms, free radicals are highly reactive meaning they seek other electrons to become more stable. They are thieves, and if they “steal” electrons from other molecules this can cause biological damage, potentially leading to oxidative stress, a condition that can damage cells and contribute to chronic diseases.
Antioxidants
Our remarkable bodies are well-equipped to handle these challenges. They produce and process molecules called antioxidants that are potent at neutralising free radicals. Like charitable guardians antioxidants “donate” electrons to free radicals without becoming damaged themselves. They also play a role in repairing DNA and keeping our cells healthy.
There is not one, but many different types of antioxidants usually found in the foods we eat and supplements. Each antioxidant has a different function, while some may be effective in certain situations, they might not work the same way in others. Importantly, this means no single antioxidant can replace the entire “team”, each one plays a unique role in our body’s defence and together, they form powerful protection.
You’ve probably heard of some of the more well-known antioxidants like Vitamin C, Vitamin E, and Beta-Carotene. Minerals like selenium and manganese, and compounds like glutathione and flavonoids are also important antioxidants.
A History of Antioxidants
Antioxidants started making headlines in the 1990s when scientists discovered their potential role in preventing lifestyle diseases, notably things like poor diets, alcohol consumption and cigarette smoking. The idea was that since the risk of free radical damage was elevated in people with poor lifestyle choices, antioxidants could help protect them. This led to a surge in popularity for antioxidant-rich foods like berries and green tea, and a boom in antioxidant supplements.
Over time, the results of studies on antioxidant supplementation for lifestyle diseases has been a mixed bag. While some research has shown that antioxidants from natural sources, like fruit and vegetables, can be beneficial, high doses of antioxidant supplements haven’t always lived up to the hype. This (in part) may be due to poor supplement quality in an unregulated industry or a lack of understanding of how our bodies process and utilise supplements. One study of note found that high doses of supplemental Beta-Carotene (which was anticipated to be protective against lung cancer in smokers) actually increased the risk of disease, the opposite to the expected finding.
That said, antioxidants are still a big deal in the world of nutrition. The many benefits of eating a diet rich in antioxidant rich foods, like fruits, vegetables, and whole grains are well-supported by research. Quality supplements may provide powerful allies to healthful eating but cannot make up for a poor diet alone.
Antioxidant-Rich Foods
If you’re looking to boost your antioxidant intake and support your overall health aim for a varied diet with lots of colours. Each colour is typically associated with a different antioxidant.
- Vitamin C: Found in broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, leafy greens, kiwi, oranges, papaya, strawberries, sweet potatoes, and bell peppers.
- Vitamin E: Present in almonds, avocado, Swiss chard, leafy greens, peanuts, red peppers, spinach, and sunflower seeds.
- Carotenoids (like beta-carotene and lycopene): Available in apricots, asparagus, beets, broccoli, cantaloupe, carrots, bell peppers, kale, mangos, oranges, peaches, pink grapefruit, pumpkin, spinach, sweet potatoes, tomatoes, and watermelon.
- Selenium: Found in Brazil nuts, fish, shellfish, beef, poultry, barley, and brown rice.
- Zinc: Present in beef, poultry, oysters, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews, and fortified cereals.
- Phenolic Compounds: Includes quercetin (apples, red wine, onions), catechins (tea, cocoa, berries), resveratrol (red and white wine, grapes, peanuts, berries), and anthocyanins (blueberries, strawberries).
Enjoy the journey of discovering delicious and nutritious ways to keep your body’s defences strong!
