Antioxidant
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Antioxidant, vitamin C, antioxidant food
Dietary antioxidants fall into two groups. The first is made up of certain familiar vitamins and minerals, like vitamins C and E, selenium, and zinc, that have antioxidant capabilities. The second consists of the thousands of organic compounds found in plant foods that have functions like giving grapes their purple skins or cabbages their slightly sulfurous odor. They have names like anthocyanidins, catechins, lutein, quercetin, and resveratrol.
Just about everybody has heard the word “antioxidant.” Over the past few years, articles touting the benefits of antioxidants—such as vitamins C and E—have been touted in countless magazine and newspaper articles. Yet, even with all this press, most people don’t have a good understanding of the concept of oxidation and anti-oxidation. I recently asked a number of my patients if they really knew what the word “antioxidant” meant. Although the majority of these patients were taking antioxidants, only a few understood what they were or how they really worked.
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Carotenoids and flavonoids may be obtained through fruits and vegetables, however supplements are sometimes helpful. Additional antioxidants include Acai berry, Acerola which has vitamin C, and Acetyl-L-Cysteine. Another herb that has great antioxidants is Bilberry. Another interesting antioxidant carotenoid is astaxanthin.
Understanding Antioxidants
A common way used to describe oxidation is a piece of metal in the process of
rusting. The process that occurs in the body is obviously different since we are
made of living tissue. During the normal metabolism (or breakdown) of
carbohydrates, fats, and proteins for energy production, certain molecules are
generated that can damage the contents within cells. These destructive molecules
often contain an unstable oxygen atom missing an electron. You may recall from
high school or college chemistry that atoms, such as hydrogen and oxygen, have a
pair of electrons spinning around them. An atom with only one electron in its
orbit is very unstable. Chemists call this atom a free radical. This free
radical can then steal an electron from a neighboring molecule and hence cause
it to be damaged. The process of this damage is called oxidation. Cigarette
smoke, fried foods, ozone, excessive sun exposure, car exhaust, certain drugs,
radiation, and air pollution are common causes of oxidation. The body had
developed ways to counteract these oxidants by producing antioxidants. An
antioxidant is any chemical, natural or synthetic, that has the ability to
neutralize oxidants (toxins or free radicals), thus protecting our cells from
being damaged. There’s often a good balance between oxidation and
anti-oxidation. A certain amount of oxidation in the body is necessary in order
to fight infections or do repair work within cells. However, when a shift occurs
leading to a preponderance of oxidation, without adequate antioxidant support,
the body undergoes what’s called “oxidative stress.” The body normally produces
powerful natural antioxidants—such as superoxide dismutase, glutathione, and
catalase—to help fight these oxidants. Many antioxidants are also consumed
through the diet, particularly fresh fruits and vegetables.
When excessive oxidation occurs for prolonged periods, it can take a toll on the system. Changes occur in cells which include damage to fatty acids, inactivation of enzymes, deterioration of cell membranes, breakdown of proteins, and damage to the DNA. For instance, if oxidants damage DNA, the eventual consequence could be a higher likelihood of cancer. If the damage occurs in arteries that supply blood to the heart, it could lead to hardening of the arteries and a heart attack. All these changes lead to disease and premature aging. Over the past few years, scientific evidence has slowly accumulated indicating that taking antioxidant supplements could potentially reduce the risk of certain illnesses and maintain brain health. There is, as of now, no proof that ingesting antioxidants prolongs life span in humans, but enough evidence has accumulated on the benefits of antioxidants that one should not casually dismiss their potential in improving quality of life and slowing the progression of certain chronic degenerative disorders.
But with the thousands of antioxidants available in our foodstuffs and the dozens available as supplements, which ones should you take, and in what dosages? This chapter will provide you with practical guidelines.
What Can Antioxidants Do for You?
As a rule, you are not likely to notice any immediate cognitive benefits from
taking the antioxidants discussed in this chapter. Therefore, do not expect any
dramatic changes in mood, energy, alertness, and memory. Antioxidants can be
compared to health insurance. You pay your monthly fee but don’t often get the
benefits until years later when you need a hospital bill paid. Antioxidants
serve to protect your brain cells, proteins, and DNA from the gradual damage
that occurs with the aging process. However, chapter 12 discusses other
nutrients that have antioxidant benefits, such as CoQ10 and lipoic acid, which
are mind energizers—they have immediate cognitive effects.
What Conditions Do Antioxidants Benefit?
It’s quite likely that, over the long run, antioxidants could slow the
progression of heart disease, cancer, age related cognitive decline, Alzheimer’s disease, Parkinson’s
disease, and perhaps other conditions, though there is no definite proof yet.
What Are Some Examples of Oxidants?
There are quite a number of damaging oxidants that we are exposed to on a daily
basis. The most common are hydroxyl (OH), superoxide (O2), hydrogen peroxide
(H202), and ozone (03).
Brain Cells Can Get Oxidized
The cell membrane of neurons is made mostly of phospholipids, which contain
fatty acids. Nerve fibers that travel from the brain to the spinal cord, and
from the spinal cord to the rest of the body, are also insulated with a
white-colored fatty substance called myelin. With time, these fats can become
oxidized, interfering with proper nerve activity. The process of fats becoming
oxidized is called lipid peroxidation. The oxidation of fats contributes
to brain aging and can accelerate degenerative disorders such as Alzheimer’s
disease. You may recall from chapter 7 that the brain contains a great deal of
polyunsaturated fatty acids, such as DHA and arachidonic acid, which are
particularly susceptible to oxidation. As we age, many of these fatty acids in
the brain become damaged due to oxidation and they lose some of their double
bonds, thus becoming more saturated. Neurons in the brain become less efficient
the more the fatty acids become saturated. Antioxidants can thus play a
protective role in keeping the fatty acids in the brain healthy. After all,
about 60 percent of the brain is made of fat.
Antioxidants and Memory
Although many antioxidant pills do not immediately influence cognition and
memory, they very well could have a positive effect in the long run. Researchers
at the University of Bern, in Switzerland, evaluated a total of three hundred
male and one hundred thirty female volunteers, aged sixty-five to ninety-four,
over twenty-two years. In 1971, they measured blood levels of three
antioxidants: vitamin E, vitamin C, and beta-carotene. They also performed
extensive memory testing. They found that higher levels of antioxidants,
particularly vitamin C and beta-carotene, were associated with better
performance in memory testing. The researchers state, "These results indicate
the important role played by antioxidants in brain aging and may have
implications for prevention of progressive cognitive impairments."
The researchers only tested blood levels of three antioxidants. It is quite likely that a number of other antioxidants play a role in helping us preserve memory and mental capacities in our later years. For instance, an eight-month study in rats showed administration of extracts from strawberries and spinach, either alone or with vitamin E, was able to slow damage to brain cells due to the aging process (Joseph 1998).
In this chapter I will briefly discuss some of the well-known antioxidants and also mention others that should be considered as part of a comprehensive antioxidant mind-preserving program.
Antioxidant questions
Q. I am currently beginning my third month of taking an
antioxidant supplement produced by Pharmanex called lifepak nano which is an
enhanced molecular delivery anti-aging program. I go once a month to get my
antioxidant levels measured with a machine which apparently scans the palm of my
hand to get a reading. My initial reading was below 10,000 and the reading after
having taken the product for 1 month was 22,000. I have not noticed any
particular change in my health or physical condition. (I am 65 years old and
suffered a collapsed artery in the back of my heart 12 years ago which was
treated by inserting a stent. I am overweight and suffer from severe arthritis
in my left ankle which came from a shattered and dislocated ankle and which
requires that I wear a brace in order to walk relatively pain free.)
Now I have read that taking antioxidant supplements may be bad for my health. I
am concerned. I to a site that was related to the story and they strongly
suggested that your website was most valuable. In the related story, the author
listed supplements that were beneficial to improving the immune system and few,
if any, of them were listed on the packaging of the product I am taking. I
realize that you cannot respond to everyone who e-mails you -- but I am hoping
that this might get through to someone who could give me some information.
A. There is no proof that taking antioxidants prolongs lifespan. We
think small amounts of a variety of antioxidants may be helpful for antiaging
but we have no proof of this. We suggest taking supplements for other benefits
they provide rather than focusing on lifespan extension.
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