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ROLE OF ANTIOXIDANTS IN GOOD HEALTH

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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RADHIKA PURI, 30 YRS, HOUSE WIFE, JAKARTA, INDONESIA I had put on weight post pregnancy and was finding it very difficult to fit in my old trousers. But now I can, as I have lost 9 kgs with healthy diets. I really want to thank Sayantani for helping me lose weight with pos...
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