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ROLE OF ANTIOXIDANTS IN GOOD HEALTH

Wednesday, May 13th, 2009

By - Dr Deepika Malik

When we breathe, we take in oxygen. This oxygen brings about a chemical reaction in our cells called oxidation, which is a byproduct of normal metabolism. The result of oxidation is the formation of molecules known as free radicals, which can damage cells and tissues in the body, leading to certain cancers, heart diseases, and other illnesses. Antioxidants help to clean up free radicals before they can oxygenate and cause harm to the body.

The following table describes various key antioxidants, their sources, and potential benefits.

Antioxidant	Sources	Benefits
Beta-carotene (Beta-carotene is converted to vitamin A in the body.)	Apricots Broccoli Carrots Carrot juice Mangos Oranges Papaya Peaches Prunes Pumpkin Red bell pepper Spinach Sweet potatoes Tomatoes	Reduces the risk of heart attack Protects against cataracts Boosts the immune response to cold and/or flu Promotes healthy eyes Promotes healthy skin
Flavonoids	Apples Black tea Blueberries Broccoli Chocolate Green tea Onions Oranges Raspberries Red grapes Some nuts Strawberries	Protects against the damage done by cholesterol Helps prevent blood clots Have cancer fighting properties Positively affects mechanisms involved in the maintenance of cardiovascular health
Isoflavones	Dried beans Soy beans Soy cheese Soy milk Tofu	Helps lower levels of “bad” cholesterol (LDL) Helps lower triglycerides
Isothiocyanates	Bok choy Broccoli Cabbage Cauliflower Mustard greens Turnip greens	Blocks many cancer causing agents in a wide variety of cancers Detoxifies potential carcinogens, such as environmental toxins
Lutein	Corn Egg yolks Spinach Turnip greens	Helps prevent macular degeneration
Lycopene	Guava Pink grapefruit Tomatoes Watermelon	Reduces the risk of prostate cancer Reduces the risk of colon cancer Reduces the risk of bladder cancer
Organosulfurs	Chives Garlic Leeks Onions	Have beneficial effects on cholesterol level Protects against stomach cancer Protects against colorectal cancer
Phytic acid	Legumes Nuts Wheat bran	Lowers the risk of colon cancer
Plant estrogen	Berries Flaxseed Soy beans Whole wheat	Helps reduce the risk for breast cancer Helps reduce the risk for prostate cancer Inhibits the proliferation of existing cancer cells
Resveratrol	Blueberries Grapes Mulberries	Protects against cardiovascular disease Fights tumor promotion and progression
Sulforaphane	Bok choy Broccoli Cabbage Kohlrabi Cauliflower Mustard greens Turnip greens	Blocks the effects of carcinogens and suppresses the growth of some types of tumors
Vitamin C	Broccoli Black currants Cauliflower Grapefruit (citrus fruits) Green bell pepper Kiwi Oranges Papaya Red bell pepper Spinach Strawberries Tomatoes	Helps to maintain the flexibility of blood vessels, therefore benefiting blood pressure Boosts the immune response to cold and/or flu
Vitamin E	Almonds (various nuts) Broccoli Corn oil Kiwi Mangos Safflower oil Soybean oil Spinach Turnip greens Wheat germ oil	Prevents blood clots Prevents the formation of fatty plaques and cell proliferation on the walls of arteries Protects against stroke caused by blocked arteries Reduces the risk of cancer by preventing cancer cell proliferation and causing cancer cells to die Protects against cataracts
Zeaxanthin	Broccoli Citrus Corn Eggs Green beans Okra Orange juice Peas Spinach Turnip greens Zucchini	Helps prevent macular degeneration

Note: Because the study of antioxidants is new, the research is limited and inconclusive. There is no evidence that isolating antioxidants in a supplement offers health benefits or hinders the formation of free radicals. Most research suggests that it’s the combination of nutrients in whole foods that offer the most valuable source of antioxidants. Therefore from a public health perspective it is premature to make recommendations regarding antioxidant supplements and disease prevention. Perhaps the best advice, which comes from several authorities, is to eat 5 servings of fruit or vegetables per day.

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