An Antioxidant Overview

Antioxidants are naturally occurring nutrients found in food. They protect the body and the immune system from free radicals, which are harmful molecules produced in the body. Free radicals are caused by oxidative processes in the body such as the burning of sugars for energy, the release of digestive enzymes to break down food and the processing of environmental pollutants.

The term “free radical” actually refers to an atom or molecule that has at least one unpaired electron. This unpaired electron is especially reactive to other atoms or groups of atoms and therefore excessive free radicals can interfere with the cells ability to function normally. At high levels, free radicals can also cause cell damage which is a factor is many health woes, including age-related conditions such as Alzheimer’s and the development of cardiovascular diseases, cancer and other conditions.

An antioxidant will neutralize the free radical by pairing up the unpaired electron or by preventing the oxidation in the first place. In the process the antioxidant will actually become oxidized itself so antioxidants need to be replaced continuously. Oxidation is a natural process of living and it cannot be avoided however, preventing the damage from oxidation is crucial.

Some common antioxidants include vitamin A and Carotenoids found in orange foods such as pumpkin and butternut squash, vitamin C found in citrus fruits and strawberries, Vitamin E from nuts, seeds and whole grains, Selenium from fish, shellfish, red meat, eggs and chicken. Antioxidants also include various phytochemicals including Flavonoids and polyphenols, which can be found in soy, red wine, grapes, cranberries and tea. Lycopene from tomatoes and watermelon. Lutein from dark green vegetables such as kale, spinach and broccoli and Lignan, which is found in whole grains like oats and barley and also in flax seeds.

There are also vitamin-like antioxidants including Coenzyme Q10 (CoQ10) and Glutathione and antioxidant enzymes made by the body including superoxide dismutase (SOD), catalase and glutathione peroxidase.

Antioxidants are crucial to our bodies and our health. In the past few years many antioxidants have become available in the form of supplements. While some antioxidant supplements such as vitamin C supplements have proven to be relatively safe other single antioxidants have proven to be harmful. No single antioxidant can protect the body and it is the synergy of nutrients that provides the value rather than the individual antioxidant.

So the best way to get your antioxidants is by consuming a diet of healthy, nutritious food with an emphasis on fruits, vegetables, whole grains, lean meats and fish. It is recommended that we consume at least 5 or more servings a day of fruits and vegetables and more may even be better. After all most fruits and vegetables are lower calorie and nutrient dense so we can eat them freely without fear of weight gain and there is no known danger from consuming your antioxidants via food as opposed to supplements.

The more colorful the food the higher antioxidant qualities it has, so eat colorful foods, like red tomatoes, green spinach, orange oranges and pumpkins and deep purple blueberries. Eat a colorful variety every day for the highest antioxidant intake.

Karen Lynch is a freelance writer and Internet Marketer who recently found great success with healthy weight loss using the acai berry diet. She attributes her progress to the antioxidants found in the acai berry.