| The four most common causes of death in America | | | | athletic endurance and increase energy levels. |
| are not drunk drivers, violent killings, AIDS, or illegal | | | | Flavonoids are compounds abundantly found in fruits |
| drugs; they are: | | | | and vegetables (e.g. blueberry, ginger, onion, tea). |
| | | | Flavonoids have anti-bacterial, anti-viral, anti-tumor, |
| 1. Heart disease | | | | anti-carcinogenic, anti-inflammatory, and anti-allergenic |
| 2. Cancer | | | | effect. They can also widen blood vessels and |
| 3. Stroke | | | | prevent blood clots. |
| 4. Chronic lower respiratory diseases Americans spent | | | | Glutathione Peroxidase (GSH) is the body's most |
| over $7,400 per person in 2007 for health care, the | | | | abundant natural antioxidant and is synthesized within |
| highest in the world, yet our life expectancy is | | | | the body cells. GSH protects the vision, boosts the |
| ranked number 45. Japan, on the other hand, spent | | | | immune system, helps turn carbohydrates into |
| less than 40% of what we did but the life | | | | energy, and prevents the buildup of oxidized fats in |
| expectancy is ranked number three in the world! | | | | arteries. It also plays an important role in detoxifying |
| As Americans continue to spend more on health | | | | substances such as alcohol, pesticides, and drugs. |
| care, the death rates from these chronic | | | | Resveratrol is an anti-inflammatory substance found |
| degenerative diseases keep going higher. The data | | | | in the stems, leaves, and skins of red grapes, and |
| reveals that countries that eat less processed foods | | | | peanuts. Due to the fermenting process, a glass of |
| and more natural foods have less diseases and a | | | | red wine contains much more resveratrol than a glass |
| longer life span. Research studies have also shown | | | | of grape juice or a handful of peanuts. Resveratrol |
| that almost all of these chronic diseases can simply | | | | helps prevent blood clots by keeping blood vessels |
| be prevented through diet and lifestyle changes. | | | | open and pliable, hence, lowering the risk of |
| So, with the amount of processed foods that | | | | cardiovascular disease. It also discourages tumor |
| Americans eat on a regular basis (and definitely more | | | | growth and the development of colon cancer. |
| than what the Japanese eat), are we depriving our | | | | Vitamin C, also called ascorbic acid, is one of the |
| bodies of certain nutrients found in natural foods that | | | | most powerful and well-known antioxidants |
| might help prevent us from these chronic diseases? | | | | abundantly found in fruits and vegetables. It helps |
| Lately, there has been a lot of talk about the | | | | maintain healthy collagen in the skin, repair damaged |
| benefits of antioxidants. In the following, we will look | | | | tissue, promote healthy teeth and bones, and boost |
| at what antioxidants are and their role in human | | | | the immune system. Vitamin C functions as an |
| health and disease prevention. We will also discuss | | | | anti-inflammatory and helps the body absorb iron. It |
| the best way to get your antioxidant nutrients, be it | | | | combats free radical formation caused by pollution |
| diet or supplements. | | | | and cigarette smoke, and helps recycle oxidized |
| What Causes Aging & Diseases? | | | | vitamin E. |
| More and more health science researchers have | | | | Vitamin E, or alpha-tocopherol, is a primary defender |
| come to the conclusion that oxidation is the cause of | | | | against oxidation. The best sources are nuts, seeds, |
| cell damage and aging. | | | | and vegetable oils. It boosts the body's immune |
| Oxidation is a chemical reaction where two or more | | | | system, helps ease respiratory problems, reduces the |
| substances interact, resulting in the loss of at least | | | | risk of heart disease, various types of cancer and |
| one electron. Examples of oxidation are a freshly cut | | | | cataracts, slows the progression of some neurological |
| apple turning brown, a bicycle fender becoming rusty, | | | | diseases, and is anti-inflammatory. Vitamin E recycles |
| or a copper penny turning green. | | | | oxidized vitamin C and beta-carotene. |
| Oxidation inside the body is introduced by stress, | | | | Food Sources Of Antioxidants |
| excessive sun exposure, environmental pollutants, | | | | The best way to increase our antioxidant levels is to |
| cigarette smoke, alcohol, and unhealthy processed | | | | eat a diet rich in antioxidants. The body better |
| foods. | | | | absorbs antioxidants in foods and there is very little |
| Oxidation creates free radicals that are highly | | | | risk of overdosing. The following are six |
| unstable and reactive. Free radicals are atoms with | | | | antioxidant-rich food groups and the examples given |
| unpaired electrons; they attack the nearest stable | | | | are the ones with the most antioxidants in their |
| molecule (with paired electrons) to steal its electron. | | | | respective food groups: |
| When the attacked molecule loses its electron, it | | | | Fruits: Apple, apricot, avocado, berries (blackberry, |
| becomes a free radical itself, hence, creating a chain | | | | blueberry, cherry, cranberry, date, strawberry, |
| reaction. Once the process is started, it can cascade | | | | raspberry), red grape (seed and skin), grapefruit, kiwi, |
| and result in cell damage. | | | | lemon, orange, pineapple, plum, pomegranate, prune. |
| Your entire body, including your DNA, is under | | | | Legumes: Black bean, pinto bean, red kidney bean. |
| endless, daily assault from the free radicals. Excessive | | | | Nuts and Seeds: Cocoa, hazelnut, peanut, pecan, |
| oxidation weakens the immune system, speeds up | | | | sunflower seed, walnut. |
| the aging process, and is linked to diseases such as | | | | Spices: Cinnamon, cloves, oregano, tumeric. |
| Alzheimer's, arthritis, many types of cancer, diabetes, | | | | Tea: White tea has the most antioxidants, followed |
| eye diseases (age-related macular degeneration, | | | | by green tea and black tea. |
| cataracts, glaucoma), heart disease, cirrhosis of the | | | | Vegetables: Artichoke, broccoli, Brussels sprouts, |
| liver, and Parkinson's disease. | | | | garlic, ginger, kale, onion, parsley, peppers, pumpkin, |
| Antioxidants Against Aging & Diseases | | | | red beets, red cabbage, spinach, tomato. |
| As nature always has a way to take care of itself, | | | | Do We Need Supplements? |
| researchers found that antioxidants perform | | | | Although the ideal source of nutrients is your diet, in |
| beneficial functions against free radicals: | | | | modern times, supplements have become increasingly |
| - Antioxidants block the process of oxidation by | | | | important for three reasons: |
| binding with free radicals and neutralizing their harmful | | | | |
| effects, hence, shattering their destructive chain | | | | 1. The American diet is high on processed foods and |
| reaction of cell damage. | | | | low on the nutrients available in natural, whole foods. |
| - Antioxidants scavenge the initiating radicals and | | | | 2. Modern lifestyles, stress, and environmental |
| destroy them before oxidation is set in motion. | | | | pollutants have contributed to an increased need for |
| Hence, when your body has enough antioxidants to | | | | supplemental nutrients. |
| counteract the free radicals, aging is delayed and | | | | 3. Intensive monoculture farming practices have |
| diseases caused by harmful free radicals are avoided. | | | | depleted the soil of nutrients. Studies have shown |
| Health Benefits Of Antioxidants | | | | that today's produce contains fewer nutrients than |
| As stated before, antioxidants are nutrients that | | | | the same fruits and vegetables 50 years ago, making |
| inhibit oxidation; they bind with free radicals and make | | | | supplements an essential component of a healthy |
| them stable. Some antioxidants like catalase, | | | | diet. However, when it comes to antioxidant |
| glutathione peroxidase, and superoxide dismutase are | | | | supplements, it is not advisable to take a mega dose |
| produced within the body, while others have to be | | | | of only one or two antioxidants. The reason is that |
| obtained from the diet. The following are some of | | | | the combinations of antioxidants work together like a |
| the more commonly known antioxidants and their | | | | balanced symphony. For example, Vitamin C and |
| health benefits: | | | | glutathione recycle oxidized Vitamin E, whereas, |
| Alpha Lipoic Acid (ALA) is found in meats and | | | | Vitamin E recycles oxidized Vitamin C and |
| vegetables such as red meats, liver, and Brewer's | | | | beta-carotene. Therefore, the key is not the |
| yeast. ALA is a powerful antioxidant that helps | | | | quantity, but the blend. The whole gamut of |
| regulate blood sugar and cholesterol levels, reduces | | | | antioxidants works together in a cycle to protect |
| inflammation, detoxifies the body of heavy metal, | | | | against all types of free radicals. No one antioxidant |
| and enhances the immune system. ALA also has the | | | | can do all of these. |
| ability to regenerate other antioxidants such as | | | | Although there is no solid evidence that mega doses |
| vitamins C, E, glutathione, and coenzyme Q10. So, | | | | of a single antioxidant supplement are really harmful, |
| when your body has used up these antioxidants, if | | | | it is common sense not to take too much of any |
| there is ALA around, it helps regenerate them. | | | | one on its own. For this reason, you should consult a |
| Carotenoids (e.g. beta-carotene, lutein, lycopene, and | | | | trained healthcare professional for the appropriate |
| zeaxanthin) are the principal pigments responsible for | | | | combination of antioxidants if you do choose to use |
| the red, orange, yellow, and green colors of fruits | | | | supplements. |
| and vegetables. Carotenoids help prevent night | | | | Super Foods |
| blindness, cataracts, macular degeneration, enhance | | | | Last but not least, there are now many so-called |
| immunity, protect against cancer formations, promote | | | | super foods available on the market. Some of these |
| cardiovascular health, and relieve symptoms of both | | | | super foods are processed foods that claim to have |
| osteo- and rheumatoid arthritis. | | | | certain health benefits or disease-preventing |
| Coenzyme Q10 (CoQ10) or ubiquinone, is found in | | | | properties. Read the ingredient labels carefully and |
| meats, fish, and vegetable oils, and is mostly made | | | | watch out for other unhealthy ingredients such as |
| by your liver. CoQ10 has shown to benefit | | | | sugar and additives. |
| congestive heart failure, Parkinson's disease, | | | | Remember, super food is not a substitute for "real" |
| dementia, muscle weakness, chronic fatigue | | | | food. The best source of antioxidants is still a natural, |
| syndrome, breast cancer treatment, AZT/AIDS | | | | wholesome diet consisting of a variety of fruits, |
| treatment, and type II diabetes. CoQ10 improves | | | | vegetables, legumes, nuts and seeds. |