Antioxidants

Details on antioxidants, their benefits, and top antioxidant foods are given below. The role of antioxidants is explained in controlling free radical damage.

Antioxidant Definition

It is not possible to give a simple antioxidant definition but it can be explained as below.

As free radicals (see below) have deficiency of electrons, compounds are needed which can neutralize free radicals by donating their own electrons to free radicals but they themselves do not become free radicals in the process. This stops the electron-"stealing" chain reaction.

The antioxidants themselves do not become free radicals by donating an electron because they are stable in either form. Antioxidants convert free radicals to harmless waste products that are eliminated from the body before any damage is done to the body.

Thus the antioxidants act as scavengers, helping to prevent cell and tissue damage.

Antioxidants Benefits

The antioxidants are very good for prevention of diseases like heart disease and cancers. The antioxidants like vitamin E may protect against cardiovascular disease by defending against plaque formation in the arteries.

The antioxidants like vitamin C defend against cancers of the mouth, larynx and esophagus. In recent years has become popular to drink MonaVie and similar acai berry based juices that are filled with antioxidants.

What are Free Radicals?

In a molecule, atoms are bound together by sharing electrons with other atoms. When weak bonds split, free radicals are formed.

A free radical is a molecule with one electron missing. These free radicals are very unstable and attack the nearest stable molecules to get electrons. This results in a chain reaction and new free radicals are formed.

What produces Free radicals?

Free radicals are formed in the body due to several reasons. Some are given below.

1. Burning of oxygen by body's cells to produce energy.
2. Environmental factors such as pollution, smoking, cigarette smoke, alcohol, stress, herbicides, radiation and ultraviolet light.
3. During metabolism.
4. Sometimes the body's immune system create them to neutralize viruses and bacteria.

Free Radical Damage

Normally the body can handle these free radicals, but excessive free radicals can damage cells and are not good for health.

If the free radicals take electrons from important components in the body, like protein, fat or DNA, they create health problems such as cataract, heart disease, arthritis, aging and cancer. Free radicals can also contribute to premature aging.

Natural antioxidant rich fodos are fruits, vegetables, cereals, legumes, nuts and seeds. The best way to ensure adequate intake of the antioxidants is to eat a variety of fruits and vegetables through a diet consisting of 5 to 8 servings of fruits and vegetables per day.

1. Antioxidant Fruits
   Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava.
   Antioxidant concentrations in some fruits are: about 500 mg per 100 g in guavas, 330 mg in plums, 170 mg in mangoes, 135 mg in pomegranates, 125mg in apples and 30 mg in bananas. Watermelons and pineapples offer the least protection for the body's fight against free radicals, according to Dr Sreeramulu reported in the Telegraph (2012) and to be published in the Food Research International Journal. The study found that guavas are the ultimate superfood with the highest concentration of antioxidants.
2. Antioxidant Vegetables
   Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.
3. Dry Fruits high in antioxidants
   Apricots, prunes, dates.
4. Antioxidant Legumes
   Broad beans, pinto beans, soybeans.
5. Antioxidant Nuts and seeds
   Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.
   

   Peanuts contain high concentrations of antioxidant polyphenols, roasting boosts its overall antioxidant content by as much as 22 per cent. Roasted peanuts are far richer in antioxidants than apples, beets and carrots and comparable to the antioxidant content of strawberries and blackberries.

6. Antioxidant Cereals
   Barley, millet, oats, corn.
7. Antioxidant Spices
   cloves, cinnamon, oregano

All foods are not equally good if we consider their antioxidant content. Some foods are better than the others. USDA recommends top 20 best sources of food antioxidants as measured by their total antioxidant capacity per serving size. These antioxidant rich foods provide more antioxidant power than antioxidant vitamins and supplement. The antioxidant content of top 20 foods are given below.

In the table below, the foods antioxidant power is given as per their serving sizes.

USDA recommends to eat foods containing at least 3,000 ORAC units a day.

Moral: For natural antioxidants "Eat Fruits and Vegetables!"