Da-da-da-dahhhh! Let these little heroes of the food world dawn their super capes!

You have likely heard the buzz on the importance of anti-oxidants in our diets and how essential they are to disease prevention, but, what the heck are they? Bare with me, we are going to talk science for a brief moment.

Free radicals and oxidative stress:

The creation of free radicals in our bodies is a natural process, occurring everyday, all the time. This results from metabolism, such as turning food into energy, exercise, environmental exposure to UV, radiation, chemicals, toxins, including heavy metals, drugs, cigarette smoke and alcohol, and pollutions we are in contact with. Free radicals are a molecular by-product of these reactions that become unstable, requiring them to steal electrons from other molecules in our systems. Too many free radicals left unchecked creates a state called oxidative stress. The excess of free radicals can begin to damage lipids, proteins and DNA in our cells. This leaves us vulnerable to disease states. Oxidative stress increases our risks of:

• Cardio-vascular disease and atherosclerosis
• Diabetes and metabolic disorders
• Cancers
• Chronic systemic inflammation
• Rheumatoid arthritis and auto-immune disease
• Kidney disease
• Respiratory disease such as asthma and COPD
• Age related macular degeneration and cataracts
• Neurological diseases such as Alzheimers, Parkinson’s, ALS and MS
• Mental health, depression and cognitive decline
• Premature and accelerated aging 

Ultimately, oxidative stress causes inflammation states in the body and chronic inflammation leads to chronic disease.

The job of anti-oxidants:

Never fear, the body has built in defence mechanisms to maintain states of balance. The body produces endogenous anti-oxidants to protect itself from the naturally occurring production of free radicals. However, it also heavily relies on you to eat a variety of anti-oxidant rich foods to mediate this whole on-going process. 

In short, an anti-oxidant is a substance, or chemical, that acts as a free radical scavenger, giving of itself to neutralize free radicals and restore electron balance so that the free radical doesn’t rob our own healthy cells of their stability. But it isn’t entirely that simple. There are thousands of different substances derived from exogenous sources such as plant phyto-chemicals and animal nutrients that work together in a cascade of actions to keep the peace. They work as a whole team to ensure the health of your cells remain intact, including both protection and repair. This is a great place to plug the importance of eating a wide variety of whole foods to extract all the amazing and essential gifts that these micro-nutrients have to offer!

Anti-oxidant groups and their food sources:

Given that there are thousands of micro-nutrients acting to support our cellular and organ health, it would be impossible, let alone boring as, to list them all so let’s stick to the most familiar!

• Vitamin C
• Vitamin E
• Carotenoids
• Flavonoids
• Trace minerals of copper, zinc, selenium and manganese
• Omega 3 fatty acids

Vitamin C:

One of the best known anti-oxidants, Vitamin C is essential in protecting against free radical cell damage, building and repairing all tissue of the body, enhancing the immune system, building collagen, bone, cartilage and teeth and helps the body absorb and assimilate iron. Vitamin C is a water soluble vitamin and is sensitive to heat, therefore it is best to derive your C from raw or lightly steamed foods. The best  Vitamin C foods include:

• Cruciferous vegetables, including broccoli, cauliflower, kale, cabbage and Brussel sprouts
• Citrus fruits, including oranges, grapefruits, lemons and limes
• Berries, including blueberries, raspberries and strawberries
• Stone fruits, including peaches, cherries and apricots. 
• Melons, including cantaloupe, honeydew and watermelon
• Tropical fruits, including kiwi, pineapple, mango and papaya
• Leafy greens such as  mustard greens, spinach, collards and lettuce
• Vegetables, including beets, turnips, sweet potatoes, snow-peas, all colours of bell peppers and tomatoes

It is common for people to also supplement with Vitamin C. Because it is water soluble, an excess of Vitamin C only results in the elimination through the urinary system. Some people choose to use intravenous Vitamin C supplementation for treatment of cancer and other diseases under the supervision of a Naturopath.

Vitamin E:

Vitamin E is a fat soluble vitamin that is important in the prevention of free radical cell damage, enhancing the immune system, acting as an  anti-inflammatory agent and can help reduce risk of age related eye disorders like MD. It also lowers risk of heart disease, neurogenic conditions and cognitive decline. Foods high in Vitamin E include:

• Nuts and seeds, including sunflower seeds, almonds, hazelnuts, peanuts, pine nuts, pistachios and brazil nuts
• Avocados
• Dark leafy greens, including spinach, mustard, collards, Swiss chard, kale, beet and turnip greens
• Fruits including, kiwi, blackberries and mangoes 
• Vegetables, including broccoli, red peppers, tomatoes, butternut squash and pumpkin
• Fish, including rainbow trout, swordfish, canned or fresh tuna and salmon
• Shellfish, including shrimp, prawns and crayfish
• Olives and olive oil
• Vegetable oils, including wheat germ, safflower, sunflower, peanut, rice bran, canola, soy and corn
• Beans and legumes, including chickpeas and soy beans

Carotenoids:

Carotenoids are fat soluble pigments found in plants that are bright yellow, orange and red, although, dark leafy greens are also highly concentrated in these pigments. There are over 600 known carotenoids, most notably beta carotene, that synthesize into Vitamin A in our bodies. These are strongly indicated in the protection of eye health and from age related eye diseases such as macular degeneration and retinal deterioration. Carotenoids and there subsequent synthesis of Vitamin A are also important for the reduction of inflammation, cardiovascular health, prevention of cancer and immune system function. They also support liver function and insulin regulation. Foods high in carotenoids include:

• Dark leafy greens, including spinach, collards, chard, kale, turnip and beet greens
• Vegetables, including, asparagus, yellow, red and orange bell peppers, tomatoes, beets, broccoli, summer and winter squash, yams and carrots
• avocados
• corn
• Fruits, including mango, cantaloupe, papaya, oranges, watermelon, peaches and apricots
• Egg yolks

Flavonoids:

There are several types of flavonoids that are accessible to us in our foods but they all tout a similar characteristic of being strong anti-oxidants, protecting our cells from free radical damage and oxidative stress. They all have their unique roles in targeting specific functions in the body from protecting against cardiovascular disease to inflammation. One of the most well known flavonoids is quercetin, another is the flavonoid that contributes to blue, purple and red pigments, called anthocyanin. Foods rich in flavonoids include:

• Berries, including blueberries, raspberries, blackberries, strawberries, currents and other berries that are rich in colour
• Fruits, including red apples, plums, cherries, red grapes, oranges, grapefruits, lemons and limes
• red Onions
• Parsley
• Vegetables, including red cabbage, kale, asparagus, eggplant and dark leafy greens
• dark chocolate and cocoa
• Red wine
• teas, including black, green, white and oolong
• Beans and legumes, including soy and black beans
• whole grains, including purple rice

Copper, Manganese, Zinc and Selenium:

These minerals are all essential to the function of our bodies and play a role in balancing free radicals in our systems. They contribute to proper neurological conductivity and protection, tissue building, DNA synthesis, metabolism and enzyme functioning. These minerals often act in conjunction with other anti-oxidants in supporting roles. Foods rich in trace minerals include:

• Seafood, including oysters, prawns, shrimp and crab
• Fish of all kinds
• Dairy  products, including full fat greek yogurt and milk
• Nuts and seeds, including cashews, brazil nuts, sunflower seeds, hemp hearts, sesame seeds and pumpkin seeds
• Dark chocolate
• Beans  and legumes, including lentils, chickpeas, soy and tofu
• Whole grains, including whole wheat, brown rice, barley,  millet and oats
• Vegetables, including asparagus, leafy greens, tomatoes and potatoes

Omega 3 fatty acids:

Omega 3 fatty acids are considered a strong anti-oxidant and have many protective functions in the body. They support everything from heart health, to brain functions to acting as  a powerful anti-inflammatory agent. Foods high in Omega 3 include:

• Fish, including salmon, herring, mackerel, tuna, trout, canned sardines, swordfish and halibut, 
• Seafood, including oysters, mussels, crab, clams and lobster
• Seeds, including flax seed, chia seeds and hemp hearts
• Nuts, including walnuts, pecans, pine nuts and pistachios
• Beans and legumes, including soy and tofu, navy beans, kidney beans, pinto beans and black beans
• Vegetables, including Brussel sprouts, Chinese broccoli, winter squash, bell peppers, zucchini and spinach
• Fruits and berries, including , guava, raspberries, blackberries, strawberries, blueberries and mango
• Vegetable oils, including walnut oil, flax seed oil, canola oil, soy oil and hemp oil

The richest source of Omega 3 fatty acids is derived directly from fish and seafood and, ultimately, the more often you can include these into your diet the better. However, for our vegan and vegetarian friends, the richest sources of Omega 3’s are found in walnuts, flaxseed oil, chia and hemp seeds and a notable amount in soy. Many people supplement with both vegetarian and non-vegetarian omega supplements to reap the benefits of this important fatty acid.

A note on herbs and Spices:

there are many herbs and spices that are also high in anti-oxidant properties that have not been listed in the above groups. These include, sage, thyme, oregano, rosemary, peppermint, garlic, turmeric, ginger, cinnamon and cloves to name a few.

Reducing your risk factors of oxidative stress:

Now that you are more familiar with what anti-oxidants are and their importance to our health, let’s look at some ways to reduce the risk of oxidative stress in our cells and keep those pesky free radicals in check.

• Increase your intake of fruits and vegetables of all kinds but especially the most colourful ones! Choose from the rainbow.
• Increase your intake of nuts, seeds, beans, legumes and whole grains as a whole.
• Choose foods as close to the source As possible. Avoid foods that have been stripped of there nutritional value, if its white, it isn’t right!
• Add more omega rich foods into your meal plan from fish to nuts and seeds and healthy oils.
• Limit sugar, unhealthy fats, fast foods, factory farmed and heavily sprayed foods that increase the toxic load in your body.
• Avoid excessive alcohol and cigarette smoke.
• Avoid excess exposure to sunlight and wear sunscreen.
• Choose natural body products, cleaning solutions and avoid chemicals and pesticides in your yard.
• Find ways to manage stress and ensure proper sleep habits.
• Participate in regular moderate exercise.
• Be wary of false claims that foods are fortified with anti-oxidants and will prevent illness x, y and z. Just because a food makes these claims doesn’t mean they aren’t also full of sugars, sodium and unhealthy fats.
• Use caution when considering supplementation. The best and most effective way to increase anti-oxidants in your body is to eat a variety of whole foods. This allows “the team” to work together for you!

Take away:

A diet that leans on plant based foods has been shown to lower the risk of many age related chronic illness such as cardiovascular disease, obesity, diabetes, cancer and cognitive decline. Increasing your levels of colourful fruits and vegetables, along with nuts, seeds, fish, beans and legumes and whole grains can dramatically reduce levels of inflammation in the body and reduce risk of disease. Choose nutrient dense foods and support your body in its natural protective mechanisms.

If you are interested in learning more about a whole food diet, want to address chronic inflammation and illness or want to live a long and healthy life, a health Coach can support you on your journey. Contact me for a free consultation to find out if Coaching is for you!