The Benefits of Antioxidants

What is an antioxidant?

Antioxidant is a molecule that inhibits the oxidation of other molecules, preventing the production of free radicals. Free radicals are produced when our body breaks down food, or by environmental exposures like tobacco smoke and radiation. They can start a chain reaction that eventually damage cells, and may play a role in the aging process, development of heart disease, cancer, Alzheimer's, Parkinson's, and other degenerative diseases.

What are the sources of antioxidants?

Plants and animals can produce its own antioxidants or obtain them from food. Examples of antioxidants are gluthatione, beta-carotene, flavonoids, vitamin A, vitamin C, vitamin E, selenium, lutein, lycopene, coenzyme Q10, and enzymes like superoxide dismutase, catalase, and peroxidases. Antioxidant are also available as food supplements, but these synthetic forms may not have the same effects on the body as antioxidants that occur naturally in foods.

Listed below are a few examples of antioxidants and their natural sources:

• Beta-carotene is found in colorful fruits and vegetables such as carrots, peas, cantaloupe, apricots, papayas, mangoes, peaches, pumpkin, apricots, broccoli, sweet potatoes and squash. It can also be found in some leafy green vegetables, including beet greens, spinach and kale.
• Vitamin A is found in milk, liver, butter and eggs.
• Vitamin C is found in most fruits and vegetables such as oranges, papayas, strawberries, cantaloupe and kiwi.
• Vitamin E is found in wheat germ and vegetable oil, cereal, liver, eggs yolk, green plants, milk, and.some nuts and seeds, including almonds, sunflower seeds, hazelnuts and peanuts.
• Lutein is found in green leafy vegetables, such as spinach, collards and kale, broccoli, corn, peas, papayas and oranges.
• Lycopene is found in pink and red fruits and vegetables, such as tomatoes, pink grapefruit, watermelon, and apricots.
• Selenium is found in tuna, cold water fish (cod, halibut, salmon), turkey, calf liver, barley, garlic, broccoli, and seeds. Brazilian nuts have especially high selenium content.

How does antioxidant benefit your health?

Antioxidants benefit your health by cleaning free radicals out of your bloodstream. Different antioxidants benefit act on different parts of the body. Beta-carotene found maintain eye health and may prevent age related macular degeneration, lycopene can contribute to prostate health, while flavonoids are good for your heart.

Before you decide to start taking antioxidants supplements, remember these supplements are not a replacement for healthy diet or conventional medical care. The best sources of antioxidants are from natural products. A varied diet containing at least 5 servings of fruits and 6-11 servings of grains, including at least 3 servings of whole grains per day will provide you with enough antioxidants to keep oxidative stress away. Be sure to consult your physician before you start taking supplements. High levels of some nutrients, such as vitamins A, vitamin E, or selenium can be harmful for your health.

Importance of Dietary Minerals Part 2: Trace Minerals

Trace minerals are also known as minor minerals. Don't let the term 'minor' fooled you into think they're not as important as major minerals, though. Because they're only found in small amount in the human body, even moderate deficiencies can have impact on normal functioning.

Currently there are over ten kinds of trace minerals identified, but not all of them have been scientifically proven to have any health benefit. Listed below are the ones that have.

Iron

Red meat is a source of iron.

RDA: Adult men: 8 mg/day, women aged 19-50: 18 mg/day,
women aged >50: 8mg/day, pregnant women: 27 mg/day
Iron is an important component for proteins and enzymes. It's required to make hemoglobin, the pigment that carries oxygen in red blood cells. The main sources of iron are red meat, eggs, fish, leafy green vegetables, beans, and grains.

Zinc

RDA: 11 mg/day
Zinc is required for immunity and nerve function. It's important for reproduction. It is found in red meat, calf liver, eggs, oats, asparagus, green peas, and scallops.

Iodine

RDA: Adult: 150 micrograms/day, pregnant women: 220 micrograms/day
Iodine is important for the synthesis of thyroid hormones. The thyroid hormones in turn regulates the body's growth and metabolism. The main sources of iodine are iodized salt and sea products.

Manganese

RDA: Adult men: 2.3 mg/day, adult women: 1.8 mg/day
Manganese is required for enzyme functions, cartilage and bone formation, and wound healing. The main sources of manganese are green leafy vegetables, grains, brown rice, nuts, soybeans.

Copper

RDA: 900 micrograms/day
Copper is required for development of connective tissues, enzyme function, and iron metabolism. The main sources of copper are seafood, whole grains, mushrooms, nuts and seeds.

Selenium

 

Tuna has the second highest selenium content after brazilian nuts.

RDA: 55 micrograms
Selenium is important for thyroid function and supports antioxidant activity. It is found in tuna, cold water fish (cod, halibut, salmon), turkey, calf liver, barley, garlic, broccoli, and seeds. Brazilian nuts have especially high selenium content.

 

 

Molybdenum

RDA: 45 micrograms/day
Molybdenum is a component of the enzyme sulfite oxidase that helps break down chemical toxin ingested from preserved food. It is found in tomatoes, carrot, green leafy vegetables, and onions.

Chromium

RDA: Men aged 19-50: 35 micrograms/day, men aged >50: 30 micrograms/day,
women aged 19-50: 25 micrograms/day, women aged >50: 20 micrograms/day
Chromium boosts metabolism and helps control blood sugar levels. It is found in apples, spinach, oyster, red meat, and eggs.

Importance of Dietary Minerals Part 1: Major Minerals

Like vitamins, dietary minerals both major and minor are required for many biochemical processes in our body. There are seven major minerals found in abundance in the human body: calcium, phosporus, sodium, chlorine, potassium, magnesium, and sulfur. Minor or trace minerals like iron, zinc, manganese, copper, and iodine, are also important for hormones and enzyme activity even though they are found only in a small amount.

Milk is high in calcium.

Calcium

Recommended Daily Allowance: adults <50 years old: 1000 mg/day, >50 years: 1200 mg/day
Calcium is required for bone formation, muscle contraction, the transmission of nerve signals, blood clotting, and supports heart function. It is found in diary products like milk and cheese, green leafy vegetables, nuts and seed.

Phosporus

RDA: 700 mg/day
Phosporus is required for bone growth and energy production in cells. It is found in meat, fish, poultry, eggs, diary products, and grains.

Sodium

RDA: 1500 mg/day
Sodium is an important electrolyte that regulates fluid balance. Besides table salt, sodium is found in many processed foods and in sea products.

Chlorine

RDA: 2300 mg/day
Chlorine is required for stomach acid production and fluid regulation. It is found mainly in table salt together with sodium.

Banana is high in potassium.

Potassium

RDA: 4700 mg/day
Potassium is also an important electrolyte that regulates fluid balance, maintains normal heart function, and muscle contraction. It is found in banana, sweet potato, and soybeans.

 

 

Magnesium

RDA: Adult men age 19-30: 400 mg/day, adult men age 31 and up: 420 mg/day, adult women age 19-30: 310 milligrams/day, adult women age 31 and up: 320 mg/day
Magnesium is required for normal muscle, nerve, and immune system function. It also regulates heart rhythm and maintain bone strength. It is found in green vegetables, legumes, nuts and seeds.

Sulfur

There is no RDA for sulfur because it is obtained from amino acids and should be enough in any diet containing enough protein. It is required for amino acid synthesis and enzymatic reactions in our body.

The ABC of Vitamins

The word vitamin speaks for itself.

In 1912 Cashmir Funk, a Polish scientist first named that special substance he found in food as 'vitamine' from the two words 'vita' meaning life and 'amine' from thiamine, a compound isolated from rice husks. Today, we all know that vitamins are important for our health. They are needed for normal growth and body function.

Vitamins are a group organic substances occurring naturally in small amounts in every organism. They may be water or fat soluble. Vitamin A, D, E, and K are fat soluble, while B and C are water soluble.

Vitamin A 

Also known as retinol, vitamin A is important for your eyesight, skin and mucous membranes, bone and teeth, and immune defense system. Avoid taking high dosage of vitamin A when you're pregnant. It's found in diary products, eggs, liver, orange-colored fruits and vegetables like carrots and apricots.

Vitamin B

There are many types of vitamin B, namely thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), cobalamine (B12). Even pantothenic acid and biotin are actually vitamin B. Generally they're important for energy metabolism, nerve function, and red blood cell formation. They're found in a variety of foods, mainly cereal and diary products, leafy vegetables, poultry, beef, fish. Except vitamin B12 that are not found in plants. That's why vegetarians are prone to B12 deficiency.

Vitamin C

Also known as ascorbic acid, is a major antioxidant in our body important for immune system, tissue repair, skin health, and cartilage formation. It is found only in fruits and vegetable especially citrus fruits.

Vitamin D

Vitamin D is needed for absorption of Calcium and bone health. It's found in liver, eggs yolk, milk, and fatty fish. The skin can make vitamin D when exposed to enough sunlight.

Vitamin E

It is an antioxidant and protect the cell wall from damage. It is also important for reproductive function. Vitamin E is found in wheat germ and vegetable oil, cereal, liver, eggs yolk, green plants, and milk.

Vitamin K

Vitamin K is needed for blood clotting. It is found in leafy green vegetables, butter, cheese, and egg yolk. The bacteria in our digestive tract also produces vitamin K and prolonged antibiotic therapy can cause deficiency.

The most important source of vitamins is our diet- not from supplement pills or injections. You can not hope to replace a healthy and balanced diet with a bunch of high dosed supplements.

As stated before, vitamins are required only in a small amount. Taking high dosage of vitamins surpassing the Recommended Daily Allowance (RDA) will not not make your body function better. In fact, it can lead to over-dosage, especially for vitamins that are fat soluble because they are accumulated in our body, mainly in the liver.

Foods to Lose Weight

A common misconception is that people believe simply cutting down the amount of food they eat per day or even skipping meals entirely will help them to lose weight quickly and effectively. Starving yourself is a bad idea. It will take toll on your overall health and it may even be counterproductive by causing cravings and slowing down your metabolism.

Research has shown a variety of foods, most of them you can get from your nearest grocery shops, can boost your metabolism, reduce sugar craving, fight off hunger, and eventually lose the pounds. Moreover, these foods are high in vitamins, minerals, and natural antioxidants to add up to their many benefit.

Below are several examples of these so called super foods.

1. Eggs
These are high in protein which will make you feel full longer and help regulate your blood sugar level. Eggs are best served hard boiled or scrambled without oil. If you're worried about cholesterol, separate the yellow and only eat the whites.

2. Apples
Every heard 'an apple a day keeps the doctors away'? Apples are rich in fiber and these support healthy digestive system required for weight loss.

3. Cinnamon
This spice is more than just smelling nice, it also helps you to control your insulin and fight off hunger.

4. Olive Oil
Extra virgin olive oil helps you burn more calories by boosting your metabolism. Add a teaspoon to your salad dressing, milk, or oatmeal.

5. Soup and Salad
Having tomato soup or fruit and vegetable salad as your appetizer will make you eat less calories. They're high fiber with higher vitamin contents, especially in salads compared to overcooked foods.

You can get most of them from the nearest grocery shops.

6. Nuts
Almonds, walnuts, and pecans are especially good for your body. It's true that they're high in calories, but these nuts are high in omega fatty acids, antioxidants, and vitamin B. All of which are important for regulating metabolism.

7. Green Tea
Green tea is high in the antioxidant cathecins which helps you burn fat faster. It's not the caffeine that helps you lose weight.

8. Chili Pepper
Besides their invigorating taste, chili contains capsaicin that will increase your metabolism. Sprinkle sme red pepper into your omelet or scrambled eggs.

9. Cereal
Like fruits and vegetables, they're high in fiber and will make you feel full longer. Best eaten for breakfast.

10. Lean beef
Eat these for dinner. Again the key is to consume enough protein. The amino acid leucine in lean beef will make you lose more fat, but less muscle mass.

The Cost of Healthy Diet: Is It Worth It?

Do you care to spare extra dollars for healthier foods?

Let's pretend we're in a supermarket doing grocery shopping and deciding what to eat for dinner. Take a look at those fresh, organic, selenium rich broccoli in display. Now look at the price tags. Are you having second thoughts? On the other end of the supermarket, there's a fast food corner selling microwaveable pizza. Does that appeal to you?

Yes, the healthier diet costs a lot more than the junk food you can get for cheap. Often times, you will think that the junk food tastes a lot better too. But is it wise to sacrifice your health in exchange of the extra dollars and palatable gourmet?

Let's look at the facts.

Green salad costs $3-$5, contains fiber, vitamins, and minerals

Health expenditures in the United States were $2.6 trillion in 2010, over ten times the amount spent thirty years back in 1980. Since 2002, employer-sponsored health coverage for family premiums have increased by 97%, placing increasing cost burdens on employers and workers. In 2010, total health spending accounted for 17.9% of the nation’s Gross Domestic Product (GDP). A large percentage of these numbers were used for treatment and rehabilitation.

"Getting the recommended servings of fruits and vegetables can cost as little as $2 a day."

Muffin costs $2 each, contains empty carbs and saturated fat

Compared to the premiums you will pay for health insurance, it's actually a lot cheaper to invest a little more on healthy diets. The government estimates that getting the recommended servings of fruits and vegetables can cost as little as $2 a day. So, is healthy diet worth the cost? The answer is yes. You're going to spend a lot more when you've contracted a health problem, especially chronic diseases like diabetes and hypertension.

Can fast food be healthy?

It's an inevitable fact that the world changes in a way that people's lives became so busy that the demand for easy meals that require little or no time to prepare. But even if you need fast food , you can make still make healthier choices without spending too much. Consider bringing seasoned fruits instead of french fires, eat salad with your pizza, and ask for extra vegetable instead of extra cheese in your subs or burgers.

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Other articles in diet and nutrition:

• A lot of people are trying to find the most healthy nutrition habit that would work for them. If you have the right information, it's easy to design your personalized eating plan. Read more about finding the nutrition habit that is right for you
• Vitamins are a group organic substances occurring naturally in small amounts in every organism. They are needed for normal growth and body function. Read more about vitamins and their function
• The glycemic index (GI) measures how quickly blood sugar levels rise after eating a type of food. Low GI foods will improve blood glucose control in diabetes and provide other health benefits. Read more about glycemic index of different types of food