ANTIOXIDANTS: WHAT ARE WE MISSING WITH ADVANCING AGE?

UNPAIRED ELECTRONS ARE HARMFUL FOR OUR HEALTH AS THEY DAMAGE THE HEALTHY CELLS

ANTIOXIDANTS ARE OF TWO TYPES NUTRITIONAL AND NON-NUTRITIONAL

TIPS TO BOOST YOUR ANTIOXIDANT STATUS

 

 

 

UNPAIRED ELECTRONS ARE HARMFUL FOR OUR HEALTH AS THEY DAMAGE THE HEALTHY CELLS

Just like rusting of metals and browning of apples are oxidation reactions, our bodies also rust due to free radicals released in our bodies. Several oxidation reactions are happening constantly in our bodies -some useful ones, which produce energy and are needed to survive and some are harmful ones too. The harmful oxidation is due to the presence of free radicals released in our bodies.
Free radicals are the unpaired electrons that when present are harmful for our health as they damage the healthy cells and can lead to: 

Atleast 100 diseases are linked to the free radical damage and poor antioxidant intake.

 Formation of these harmful electrons/ free radicals can increase due to:

All these changes are the result of rapidly changing lifestyle and poor eating habits that lead to lowered antioxidant status. To save ourselves from the free radical damage and protect from premature aging and chronic degenerative diseases, we need to improve the consumption of antioxidants in our diet.

Antioxidants are natural substances found in our bodies and food, which neutralize free radicals and protect cells. They are mainly found in fruits and vegetables, whole grains, nuts and seeds. It is these chemicals in food that neutralize free radicals- and prevent the oxidative damage to cells and tissues.

Top

 

 

 

Antioxidants are of two types nutritional and non-nutritional.

1.      Nutritional Antioxidants: The antioxidants present in natural foods are common vitamins and minerals in our diet that exhibit the antioxidant function. The most commonly occurring nutritional antioxidants include:

 

Antioxidants	Description	Sources	Functions
Carotenoids:	Ø       Give deep yellow, orange, and red colors to fruits and vegetables Ø       Also present in abundance in dark green leafy vegetables. Ø       Beta-carotene is one of the most common forms of carotenoids.	Mangoes, Carrots, Apricots, green leafy vegetables like spinach, pumpkin, sweet potato.	Ø       Boost the immune system Ø       Protect skin against UV radiations Ø       Prevent eye degeneration and protect against cataracts Ø       Protect against certain types of cancer- lung, prostate, breast cancer.
Vitamin C/Ascorbic Acid	Water soluble vitamin that helps in iron absorption.	Amla, green chillies, guava, strawberries, citrus fruits, tomato, broccoli, cabbage, spinach, and other green leafy vegetables	Ø       Reduce the risk of chronic diseases such as heart disease Ø       Protects against certain forms of cancer and cataracts. Ø       Boosts immunity.
Vitamin E/ Tocopherol	Fat soluble vitamin important for skin vitality.	Wheat germ oil, olive oil, sweet potato, yellow pumpkin, avocado, vegetable and seed oils such as safflower, cottonseed, sunflower, nuts and oilseeds	Ø       Delaying aging   Ø       Healing sunburn
Selenium	It is the part of an enzyme that protects the cells from damaging effect of free radicals.	Brown rice, wheat germ, whole wheat bread, poultry, and fish, garlic.	Ø       Protects against cardiovascular diseases.
Zinc	Mineral essential for carbohydrate, fat and protein digestion. It is essential for normal growth, hemoglobin formation, reproduction and immunity.	Dairy products, red meat, poultry, soybean, Whole grain (atta, dalia etc) daals & pulses (beans). Nuts, bran, wheat germ, brewers yeast, liver, eggyolk, oysters, seafood, sunflower seeds, peanuts.	Ø       Protects against eye degeneration

2.      Non Nutritional Antioxidants: These are the non-nutritive chemical compounds that impart their antioxidant property through food.

Examples: Phytochemicals, Enzymes like Co Q10, L- Glutathione.

 

Nutrient	Description	Food Sources	Functions/Protect against disease
Phytochemicals	Protective chemicals found in foods of plant origin	Whole grains, brocolli, cauliflower, citrus fruits, GLVs, garlic, tea, onions, soybean, tomatoes, herbs and spices.	Protect the cells from cancer, heart diseases, urinary tract infections, Protect against rheumatoid arthritis and reduced immunity.
Phytochemicals are present in different forms in different foods.
Bioflavanoids	Help in absorption of vitamin C	Citrus fruits-lemon,lime, grapefruit, orange.	Protect against oxidation.
Phytoesterogens	These are non nutritive components of plants that regulate the activity of the female hormone estrogen	Soya products and linseeds.	Protect against CVD, Osteoporosis and Cancer.
Lycopene	It is a type of carotenoid that imparts red colour to fruits and vegetables.	Tomatoes are good sources of lycopene.  Red peppers, watermelon and guava also contain some amount of lycopene.	Protect against Cancer and Cardiovascular diseases.
Phenols and Polyphenol	These are compounds present in pallets which prevent the from chemical damage	Tea	Protect against Stomach cancer
Flavonoids	These are compounds that impart the colorful pigment to fruits and vegetables	Garlic, onions, leek	Protect against colon stomach and other cancers Ø       Protect against cardiovascular diseases
Organosulphides	Give pungent odour to vegetables.	Onions, Leeks	Stimulate anti-cancer enzymes and slow the formation of blood clots. Ø       Boost the immune system.
Indoles	These are classified as anti cancer foods	Broccoli,cabbage, cauliflower,brussel sprouts	Protect against breast cancer.
Isoflavones	They have an anti cancer activity	Soya products, beans and lentils	They inhibit estrogen promoted cancers. Ø       Lower blood cholesterol levels.
Limonoids	Found in peel of citrus fruits.	Oranges, lemons, limes, grapefruit	Protect lung tissue
Phytosterols	They also have an anti cancer activity	Soya Products, kidney and navy beans, lentils	Reduce the absorption of cholesterol from the diet and lower cholesterol levels in the blood
Terpenes	Beneficial elements concentrated in whole grains	Whole wheat, oats, barley, rye, brown rice	Block the action of cancer causing factors and inhibit hormone related cancers
Anthocyanidins	Act as anti oxidants	Berries – blue berries, strawberries, raspberry and currants	Anti cancer and protect against heart disease

 

 Top

 

 

 

 

 

 

 

1.      Have a glass of Fresh vegetable or fruit juice everyday.

2.      Take two cloves of fresh garlic in your salad.

3.      Include sprouts of any type of dal, rai, methe, alfa-alfa atleast 3-4 times a week.

4.      Take an Amla that is a good source of vitamin C daily.

5.      Have a few nuts (15-20 gms) everyday- a handful a day.

6.      Use a good supplement rather than pills like wheat germ, brewer’s yeast, Aloevera, wheat germ juice, seaweeds, spirulina to boost your vitamin status.

7.      Include 6-9 servings of brightly colored fruits and vegetables daily.

8.      Include one serving of soya daily ( a handful= 15 gms).

9.      Prefer green tea/black tea.

10.  Include atleast one serving of salad in your daily diet

 

 Top