antioxidants 2021-12-19 16:52:03 -1000

> Feed: Vegan News, Plant Based Living, Food, Health & more
> Title: What Are Antioxidants? Can A Plant-Based Diet Help You Get Enough?
> Author: Dr. Justine Butler of Viva!
> Date: Tue, 18 Aug 2020 00:54:14 -1000
 
'Plant-based foods introduce significantly more antioxidants into the human diet
than non-plant foods'
[image 1]
We've known about antioxidants since the 1990s (Photo: Adobe. Do not 
use without permission)
 
You can't beat a big spoonful of vibrant, green guacamole alongside a spicy 
Mexican vegan chilli. 
 
But be careful - it can easily turn into an unappealing grey sludge if you leave
it for too long or don't add enough lime juice. 
 
The discoloration is a natural reaction between the fruit and the air, a process
called oxidation. The same process causes apple slices to brown when exposed to 
air. 
 
Oxidative stress
 
But it's not just fruit that knows about oxidation, it happens in your body. 
 
'Oxidative stress' is thought to play a role in aging, leading to wrinkled skin 
and brown skin patches, cataracts and age-related macular degeneration plus a 
number of chronic diseases, including heart disease, cancer, diabetes and 
Alzheimer's. 
 
It's ironic that oxygen, an element essential for life, can have such a damaging
effect on the body. 
 
Free radicals
 
The culprits responsible are unstable molecules called 'reactive oxygen species'
or free radicals. 
 
They are produced naturally just by breathing, moving about and when your body 
converts food into energy. But free radicals are generated in much higher 
numbers by alcohol consumption, cigarette smoke, pollution, pesticides, 
ultraviolet light, stress, lack of sleep and fried foods - especially meat. 
 
Their disruptive behavior can lead to cells dying or causing mutations in our 
DNA that lead to cancer. They can also make LDL 'bad' cholesterol more likely to
get trapped in an artery wall and that's not good.
[image 2]
'Plant-based foods introduce significantly more antioxidants into human
diet than non-plant foods' (Photo: Adobe. Do not use without permission)
 
ACE vitamins
 
There is, however, an antidote. Antioxidants can disarm free radicals before 
they do any harm and there are hundreds, probably thousands, of different 
substances that act as antioxidants in food - especially plant foods. 
 
The best-known are the ACE vitamins, A (beta carotene), C and E, plus selenium, 
lycopene and polyphenols, but there are many, many more. Lemon and lime juice 
prevent oxidation because they contain vitamin C. 
 
We've known about antioxidants since the 1990s when research revealed how people
with low intakes of fruit and vegetables had a higher risk of atherosclerosis - 
arteries becoming clogged with fatty substances - certain cancers, sight loss 
and a host of other chronic conditions. Plant foods are by far the richest 
source while meat, fish and dairy are low in antioxidants. 
 
Plant-based foods
 
A study published in Nutrition Journal looked at the antioxidant content of more
than 3,100 foods - drinks, spices, herbs and supplements used worldwide - and 
found that 'plant-based foods introduce significantly more antioxidants [3] into 
human diet than non-plant foods'.
 
Berries are an excellent source, especially blackcurrants, strawberries, 
blackberries and cranberries. Fruits that don't go brown when exposed to air, 
such as mango, kiwi and orange, contain more antioxidants than those that do - 
apple, pear and banana. Olives are also a good source. Good vegetables to go for
include artichokes, kale, red and green chilli, red cabbage and beetroot. 
 
Wholemeal bread, brown rice and wholegrain pasta contain far more antioxidants 
than their white, processed equivalents.
[image 4] Brazil nuts are an exceptional source of the antioxidant selenium 
(Photo: Adobe. Do not use without permission)
 
Good sources
 
In nuts, most antioxidants are found in the outer skin, for example in almonds, 
pecans and walnuts. Brazil nuts are an exceptional source of the antioxidant 
selenium - two a day can increase blood levels by over 60 percent. Chocolate can
be a rich source, but it has to be dark - the more cocoa, the better - so go for
75-99 percent. 
 
Black and green tea, red wine, grape juice and coffee all contain significant 
amounts but obviously wine, tea and coffee should be drunk in moderation because
of the alcohol and caffeine content respectively. Water contains no 
antioxidants, cola and cow's milk are also close to zero. 
 
Herbs and spices
 
Herbs and spices are generally very rich in antioxidants - especially cloves, 
peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary and saffron. 
Experiment and be generous.
 
The antioxidant lycopene is a pigment that helps give red and pink fruit and 
vegetables their colour and cooking actually increases the levels. Best sources 
are tomatoes and tomato products - organic ketchup may contain up to three times
as much lycopene as non-organic. It's also found in pink grapefruit, watermelon,
guava and papaya. 
 
Vitamins A, C and E can be destroyed by long-term storage or prolonged cooking. 
Although cooking can increase antioxidants in some foods, processed foods 
generally contain a lot less than fresh foods. 
 
The key factor determining our risk of disease is the whole diet rather than 
individual elements, with plant foods exerting a powerful, protective effect. 
The high antioxidant content of fruits and vegetables may be one of the reasons 
why. So, if you're sick, stressed or tired - reach for the broccoli and 
blueberries.
[image 5] Herbs and spices are generally very rich in antioxidants (Photo: Adobe.
Do not use without permission)
 
What about supplements?
 
All manner of health claims have been made for antioxidants and global sales of 
supplements have soared. But while it's widely recognized that diets rich in 
antioxidant-containing plant foods lower disease risk, the evidence doesn't 
support the use of antioxidant supplements. There's no magic bullet and high 
doses of antioxidant supplements may even be harmful. 
 
High-dose beta-carotene supplements have, for instance, been linked to an 
increased risk of lung cancer in smokers, while high doses of vitamin E may 
increase the risk of prostate cancer and haemorrhagic stroke - a type of stroke 
caused by bleeding in the brain. 
 
Antioxidant supplements may also interfere with some medications - vitamin E has
a blood-thinning effect that could lead to problems in people taking the 
anticoagulant, Warfarin. 
 
Antioxidants .v. free radicals
 
It's easy to imagine the battle between antioxidants and free radicals as one of
good versus evil but as is often the case in nutrition science, it's a bit more 
complicated than that. 
 
We're beginning to realise that free radicals at low levels are not all bad - 
they can help destroy invading pathogenic microbes, such as bacteria and 
viruses, as part of our body's natural defence mechanism and people who have 
defects in this system tend to suffer persistent infections. 
 
Other evidence shows that free radicals also act as signalling molecules 
involved in many important functions, including making the heart beat with the 
correct force. So, at low or moderate levels, free radicals are vital to human 
health. 
 
Eat the rainbow
 
The best way to get the right amount of antioxidants is to eat plenty of 
brightly-coloured fruit and vegetables - sweet potato, carrots, red peppers, 
purple sprouting broccoli, red cabbage, asparagus, curly kale, berries and 
avocados. 
 
And don't forget the lime juice when you're making guacamole! 
 
This article was first published by Viva! [6]
 
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