Antioxidants 101

Antioxidants are magical little substances that help us counteract the toxins or “free radicals” our body creates when it uses oxygen to do a myriad of things internally (i.e. metabolism, muscle formation, respiration, inflammation, etc). It may sound strange, for oxygen is an essential life-giving element, YET it produces this yucky and harmful byproduct that causes cell damage, heart disease, cancer, arthritis, can speed aging, and several other chronic conditions. In addition, free radicals are also introduced through external sources such as exposure to the sun, pollution or cigarette smoke. Other mediums include stress, alcoholic beverages and unhealthy foods. So antioxidants definitely have their work cut out for them, but how do they work??

Free radicals or oxidants are highly unstable or electrically charged due to the fact they either have an excess or deficient number of electrons. They scavenge the body in attempt to grab or give away electrons, thereby creating MORE free radicals that damage cells, proteins, and DNA. So how do we stop the vicious cycle??? Antioxidants to the rescue!!

These powerful nutrients (vitamins/minerals) and enzymes (proteins in your body that assist in chemical reactions) short circuit the free radical domino effect by binding to them, therefore preventing them from stealing or dumping electrons on other atoms.  Hurray!! YET in doing so, the antioxidants themselves become oxidized, creating a constant need to replenish the antioxidant supply. If you want the scientific version of this process, click here.

Antioxidants in Foods

We are fortunate our sophisticated and incredibly intelligent bodies actually product their own antioxidants but it is extremely important for us to supplement them through nutrition. Antioxidants are most abundant in foods rich in:

• Vitamin A
• Vitamin C
• Vitamin E
• Beta-carotene
• Flavonoids

A USDA study analyzed the antioxidant content of commonly consumed foods. Researchers tested over 100 foods. Here is a ranked list of the top 20 fruits, vegetables and nuts:

1. Small red bean (dried)
2. Wild blueberry
3. Red kidney bean (dried)
4. Pinto bean
5. Blueberry
6. Cranberry (whole)
7. Artichoke (cooked hearts)
8. Blackberry
9. Prune
10. Raspberry
11. Strawberry
12. Red delicious apple
13. Granny Smith apple
14. Pecan
15. Sweet cherry
16. Black plum
17. Russet potato
18. Black bean (dried)
19. Plum
20. Gala apple

Other foods high in antioxidants include broccoli, tomatoes, red grapes, garlic, carrots, herbal tea and spinach. Below is a recipe that will rock your antioxidant world!!!