Antioxidant Foods vs. Supplements
Antioxidants are
just that: they fight (anti) oxidation.
The chemical
process of oxidation is like rusting metal. A molecule loses electrons and
creates the infamous free radicals.
Oxidation is also the reason why apples, bananas, and avocados go brown
when the skin is broken, and they're exposed to air - they're getting oxidized.
Free radicals in
the body cause inflammation and can contribute to diseases like cancers,
diabetes, and heart disease (to name a few). So, the antidote to oxidation is
the antioxidant. Vitamins like vitamins A, C, and E are examples of
antioxidants. So are other compounds in foods like carotenoids and phenols.
These compounds sacrifice their electrons to stop the oxidation process; this is why squirting some lemon juice on your sliced apples, bananas and avocados
slows down the browning process.
But don’t think
that all oxidation in the body is bad. It’s not. Your body naturally oxidizes
compounds all the time when it’s doing healthy things like metabolizing
nutrients or exercising.
As with many things
in life and health, the key is maintaining a good balance. In this case, as the
balance between oxidation and antioxidation.
We can throw off
that balance with exposure to too much alcohol, smoking, or environmental
pollutants. Even over-exercising or too much sun exposure can create too much
oxidation.
The best sources of
antioxidants to combat this effect are nutritious whole foods, like colorful
fresh produce, e.g., blueberries, purple cabbage, etc. In fact, the more
colorful and darker the plant is, the higher levels of antioxidants it usually
has. Chemicals that give the plants
their deep colors are often the antioxidants themselves.
Antioxidants in
food
Let me list out a
bunch of antioxidants and the foods they’re found in:
●
Vitamin A - Found in liver, dark
leafy greens (e.g., kale), orange fruits and veggies (e.g., mangoes, carrots
& squashes)
●
Vitamin C - Found in bell peppers,
citrus, berries, and leafy greens
●
Vitamin E - Found in leafy greens,
nuts (e.g., walnuts), and seeds (e.g., sunflowers)
●
Carotenoids (e.g., beta-carotene,
lycopene, etc.) - Found in tomatoes, carrots, squash, sweet potatoes, and
salmon
●
Phenols - Found in green tea,
black tea, coffee, cocoa, red wine, and berries
Blueberries are
probably one of the most studied antioxidant foods. They contain a range of
phytochemical (i.e., plant chemical) compounds and are very high in
anthocyanins (the blue-colored compound).
The antioxidant
capacity can be measured in a laboratory; this is called the "oxygen
radical absorption capacity," or "ORAC." And blueberries have
one of the highest ORAC levels.
FUN FACT: Some
studies estimate that the highest source of antioxidants in the average
American is not from berries, it's from coffee! Can you imagine how much
healthier people can be if they added a few more servings of antioxidant-rich
fruits and vegetables to their days?
Antioxidant
Foods vs. Supplements
While antioxidant
supplements have been tested, their results haven’t been as good as many hoped.
Compared with eating a nutrient-dense antioxidant-rich colorful array of
plants, antioxidants supplements have fallen short.
Many studies of
antioxidant supplements haven’t shown any benefit against heart disease,
cancer, or other diseases. And these are diseases that are known to be reduced
in people who eat a lot of foods that are naturally full of antioxidants.
In fact, too much
of any individual antioxidant, like when overdoing supplements, can be harmful.
Too much vitamin A is linked to increased risk of hip fractures and prostate
cancer. Too much beta-carotene increases the risk of lung cancer in smokers. Too
much vitamin E increases the risk of prostate cancer, lung infections, heart
failure, and even death.
One of the reasons
why we think that antioxidant foods work oh-so-much better than antioxidant
supplements is because of synergy. The
concept of synergy means that by taking one component out of healthful food
(i.e., the antioxidant), it loses the effect it has when combined with all the
other healthy components it came with from nature. This is the difference
between eating a whole orange and taking a vitamin C supplement. The orange is
going to have more than just vitamin C, and many of those compounds will work
together for overall health better than just isolating one and having
higher-than-normal doses of it.
Conclusion
There are
antioxidant vitamins (A, C & E) and other antioxidants like carotenoids and
polyphenols. They're highest in colorful fruits and vegetables, nuts and
seeds, some meats, tea, coffee, and cocoa.
You can’t replace a
diet full of nutrient-dense antioxidant-rich whole foods with supplements. So
stick with the foods.
Which
antioxidant-rich foods and drinks are your favourites? Let me know in the
comments below.
Recipe
(Antioxidant-rich): Blueberry Smoothie
Serves 2
1 handful baby
spinach leaves
1 cup blueberries, fresh or frozen
1 cup blueberries, fresh or frozen
1 banana
1 cup unsweetened
almond milk
1 dash cinnamon
Directions
Place all
ingredients in a blender. Blend until smooth.
Serve & enjoy!
Tip:
Use any greens you have on hand in place of the spinach, if you wish.
Dedicated To Your Success,
Dr. John Heary, DC, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
Certified TRX Instructor
Certified Corporate Fitness Trainer
Certified Spartan SGX Coach
Certified Weightlifting Performance Coach
(716) 545-4090
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