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Nutrition Spotlight: The Super Power of Antioxidants


Few words evoke as much fear and anxiety as "cancer." While there have been many medical advances in cancer research over the past several years, cancer is something that many of us continue to fear. We find ourselves wondering what we can do to prevent it. Of course there is no guarantee that we can prevent certain types of cancer, but there is evidence that shows that a healthy lifestyle helps to protect us. With April being designated as 'Cancer Control Month,' it's a good time to think about what we can do to improve our own health.

The role of antioxidants is a particularly popular nutrition topic in the media these days; in particular, their role in cancer prevention, anti-aging, and heart health. But what are antioxidants and how do they really benefit us?

Antioxidants are substances found in our foods that prevent or repair damage to our cells caused by oxidation. When certain cells come into contact with oxygen, they undergo oxidation, which causes them to lose an electron. Without a full set of electrons, these cells are unstable and are known as free radicals. If left unchecked, free radicals can build up in our bodies and cause damage. Fortunately for us, there are antioxidants. Antioxidants work by donating an electron to free radicals, making them stable once again. Research now shows that, in addition to preventing oxidation, antioxidants perform many other important roles in our bodies, such as reducing inflammation, keeping arteries flexible, and preserving the genetic material in our cells.

Some antioxidants are manufactured by our bodies and others we must obtain from food. The following chart lists the different classes of antioxidants, where they can be obtained, and what important role(s) they play in our health. While the names of these antioxidants seem intimidating and you may find yourself thinking, "I'll never remember all of this," keep in mind that the most important aspect of this chart is to understand which antioxidant-rich foods are important to include on a daily basis.

 

Antioxidants
Adapted from International Food Information Council Foundation: Media Guide on Food Safety and Nutrition: 2004-2006.
Not a representation of all sources.

Class/Components

Source

Potential Benefit

Carotenoids

Beta-carotene

carrots, sweet potatoes, butternut squash, apricots, spinach, cantaloupe

neutralizes free radicals which may damage cells; supports cellular antioxidant defenses

Lutein, Zeaxanthin

kale, collards, spinach, corn, eggs, citrus fruits

may contribute to maintenance of healthy vision

Lycopene

tomatoes and processed tomato products

may contribute to maintenance of prostate health

Flavonoids

Anthocyanidins

berries, cherries, red grapes

support cellular antioxidant defenses; may contribute to maintenance of brain function  

Flavanols—Catechins, Epicatechins,

Procyanidins 

tea, cocoa, chocolate, apples, grapes

may contribute to maintenance of heart health

Flavanones

citrus foods

neutralize free radicals which may damage cells; support cellular antioxidant defenses

Flavonols

onions, apples, tea, broccoli

neutralize free radicals which may damage cells; support cellular antioxidant defenses 

Proanthocyanidins

cranberries, cocoa, apples, strawberries, grapes, wine, peanuts, cinnamon

may contribute to maintenance of urinary tract health and heart health 

Isothiocyanates

Sulforaphane

cauliflower, broccoli, broccoli sprouts, cabbage, kale, horseradish

may enhance detoxification of undesirable compounds and support cellular antioxidant defenses 

Phenols

Caffeic acid, Ferulic acid

apples, pears, citrus fruits, some vegetables

may bolster cellular antioxidant defenses; may contribute to maintenance of healthy vision and heart health

Sulfides/Thiols

Diallyl sulfide, Allyl methyl trisulfide

garlic, onions, leeks, scallions

may enhance detoxification of undesirable compounds; may contribute to maintenance of heart health and healthy immune function

Dithiolthiones

cruciferous vegetables—broccoli, cabbage, bok choy, collard
greens

contribute to maintenance of healthy immune function 

Whole Grains

Whole grains 

 

cereal grains

may reduce risk of coronary heart disease and cancer; may contribute to reduced risk of diabetes

 

Examples of Antioxidant Vitamins and Minerals
Chart adapted from Food and Nutrition Board Institute of Medicine DRI reports and National Institutes of Health Office of Dietary Supplements.
*DRI’s provided are a range for Americans ages 2-70.

Vitamins

Daily Reference Intakes*

Antioxidant Activity

Source

Vitamin A

300-900 µg/d

Protects cells from free radicals

Liver, dairy products, fish

Vitamin C

15-90 mg/d

Protects cells from free radicals

Bell peppers, citrus fruits

Vitamin E

6-15 mg/d

Protects cells from free radicals, helps with immune function and DNA repair

Oils, fortified cereals, sunflower seeds, mixed nuts

Selenium

20-55 µg/d

Helps prevent cellular damage from free radicals

Brazil nuts, meats, tuna, plant foods

Research shows that nutrients from foods are better absorbed and better utilized by the body than nutrients obtained from vitamin and mineral supplements. Be sure to talk to your doctor before taking any vitamin or mineral supplements.

References

1. The National Cancer Institute
(http://www.cancer.gov/newscenter/pressreleases/antioxidants/)

2. Efficacy of antioxidant supplementation in reducing primary cancer incidence and mortality: Systematic review and meta-analysis. (Jan. 2008). Mayo Clinic Proceedings, 83,1, 23-34.


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