ANTIOXIDANTS

Updated May 21 2004

Antioxidant foods - fruits and vegetables

ARE ANTIOXIDANTS THE KEY TO BETTER HEALTH?

FREE RADICALS
A "free radical" is a highly reactive molecule with an unpaired electron. 
Although free radicals have been implicated in many diseases, they are a
normal part of your body chemistry. For example, white blood cells use free 
radicals to attack viruses and bacteria. Pollution, smoking, stress, injury, 
poor diet, excessive exercise, just plain breathing, and other factors 
(radiation fallout?) can cause oxygen molecules in the human body to be 
stripped of electrons, making them "free radicals". Free radicals can damage 
cell DNA structure, which can lead to cancer, heart disease, cataracts, weak 
immune system, and other diseases. 

ANTIOXIDANTS
Antioxidants are compounds that neutralize free radicals, in essence soaking 
them up. Although the human body produces it's own antioxidants, the amount 
can be insufficient. However, antioxidants are abundantly available in foods 
that one can eat. 

ANTIOXIDANT FOODS - FRUITS AND VEGETABLES
Antioxidants include Vitamin C, Vitamin E, the Carotenoids, Selenium, and
recent studies have demonstrated flavonoids as antioxidants as well. Vitamin 
C antioxidant foods include citrus fruits and strawberries. Vitamin E 
antioxidant foods include Wheat Germ, and to a lesser extent, almonds. The 
Carotenoids, which the body converts to Vitamin A, are found in the most 
deep/bright colored fruits and vegetables, including carrots, squash, 
apricots, spinach, bell peppers, tomatoes. Selenium antioxidant foods 
include garlic and all onions. Flavonoids include various vegetables, fruit 
skins, onions, hops (lager beer!), citrus fruits, tea, and red wine/grape 
juice. Foods that contain multiple sources of antioxidants include the 
cruciferous vegetables: cabbage, broccoli, brussel sprouts (yuck!), kale, 
and cauliflower. Pectin-rich foods assist digestion; apples, bananas, and 
beans. And - the fiber keeps everything moving.

SO - EAT YOUR FRUITS AND VEGETABLES
Nutritionists remind us to eat 5 to 9 fruits and/or vegetables a day. And, 
it is better to get your vitamins from foods rather than from supplements - 
although supplements insure that one gets the vitamins one requires. 

OXIDATION DEMONSTRATION
[from http://www.thefactsaboutfitness.com/research/vitaminc.htm]
If you leave an iron nail outside, it will rust. Slice an apple in half, 
and it turns brown. Both are examples of oxidation, defined as a chemical 
reaction that involves the loss of an electron from an atom. Dip a sliced
apple in lemon juice, however, and the rate at which the apple turns brown 
is slowed. That's because the vitamin C in the lemon juice slows the rate 
of oxidative damage. 

ADDITIONAL INFORMATION:
Article: Natural Cancer Fighters - Antioxidant Foods
The Doctors Book Of Food Remedies - Selene Yeager
9 Foods that Lower Cholesterol - antiox is one, you betcha!