Natural Antioxidants & Immune Boosters

Natural antioxidants and immune boosters can help prevent illness and keep your body healthy. Adequately feeding your immune system boosts its disease-fighting power. Antioxidants protect cells from oxidative damage by free radicals, the byproducts of metabolism and environmental factors. They also stimulate the production of white blood cells, the body’s defense mechanism. There are many natural antioxidants and immune boosters available in the form of vitamins, minerals, phytochemicals and other substances in the foods we eat.

Vitamin C

Vitamin C is a powerful antioxidant responsible for the increased production of infection-fighting white blood cells and antibodies. It increases the body’s levels of interferon, an antibody that coats the cell surface, preventing viral or bacterial attack. Vitamin C protects against cancer by inhibiting the production of cancer-causing nitrosamines. It reduces the risk of cardiovascular disease by raising levels of HDL, or good, cholesterol and lowering blood pressure. Choose citrus fruits, bell peppers, broccoli, tomatoes, strawberries and green leafy vegetables to boost your immunity.

Vitamin E

Vitamin E signals the release of natural killer cells, which are cells that seek and destroy foreign particles such as germs and toxins. It also stimulates the production of B cells, or immune cells that manufacture antibodies. Vitamin E may reverse immunity decline related to the natural aging process. Eating a diet rich in nuts, seeds, vegetable oils, whole grains, leafy greens and fortified breakfast cereals will help you meet your daily vitamin E needs.

Carotenoids

Beta carotene is converted to vitamin A only when the body needs it. This process allows the remaining carotenoids to act as antioxidants, fighting free radicals throughout the body. Beta carotene helps strengthen the immune system and reduce the risk of cardiovascular disease by interfering with the oxidation of fat and cholesterol in the bloodstream. Beta carotene has a preventive effect against atherosclerosis, stroke, cancer and heart attack. Brightly colored fruits and vegetables such as carrots, apricots, sweet potatoes, squash, broccoli, tomatoes, cantaloupe, peaches, spinach, kale, pumpkin and mango are rich in beta carotene. Reach for watermelon and tomatoes as sources of lycopene, a potent antioxidant.

Bioflavonoids

Bioflavonoids are polynutrients found in legumes, soybeans, tea, grapes, red wine and soy products. In the body, they are converted to plant estrogens, or phytoestrogens, which help inhibit the growth of hormone-dependent cancers. They also aid the immune system by protecting the body’s cells against environmental pollutants. Bioflavonoids lower total cholesterol levels and reduce the cholesterol’s ability to form plaques in arteries.

Selenium

Selenium, an important mineral, increases the effectiveness of vitamin E. It also works by increasing natural killer cells and mobilizing cancer-fighting cells. It is a powerful anti-cancer agent, as it helps prevent damage caused by radiation and chemical carcinogens. Selenium boosts the immune system’s reaction to infections, prevents blood clots and may even be beneficial in reducing arthritic pain. To meet your daily selenium needs, consume tuna, lobster, shrimp, snapper, whole grains, eggs, chicken, cheese, garlic, nuts, seeds and vegetables.

Zinc

A mineral and immune booster, zinc increases white blood cell and killer cell production. This enhances the immune system’s ability to fight infection more aggressively and release antibodies. Zinc can decrease the incidence and severity of infections, inhibit the loss of vision as a result of macular degeneration, and help prevent prostate enlargement and cancer. Foods rich in zinc include oysters, crabs, beef, turkey, beans and fortified cereals.

Grape Seed Extract with Resveratrol Health Benefits

Grape seeds contain high concentrations of important nutrients. Antioxidants, such as vitamin E, flavonoids and OPCs--oligomeric proanthocyanidin complexes, as well as linoleic acid--an essential fatty acid--are constituents of grape seeds, while resveratrol, a similar compound to OPCs, is mainly found in grape skins, according to the University of Maryland Medical Center. Grape seed extract with resveratrol has become a popular supplement used to assist health and healing in a variety of conditions.

Chronic Venous Insufficiency

One of the most well-documented uses for grape seed extract is in the treatment of chronic venous insufficiency, a condition that leads to pooling of blood in the legs with accompanying pain and swelling. The OPCs in grape seed extract have been found to be effective at relieving these symptoms. A study of 40 patients with chronic venous insufficiency published in the 2002 journal Phytotherapy Research found improvement in symptoms after one month of treatment with grape seed extract.

Ulcerative Colitis

Resveratrol showed marked ability to inhibit ulcerative colitis in mice within seven days in a study published in the May 2010 Archives of Medical Research. Markers of inflammation were seen to decrease, and anti-inflammatory markers were seen to increase. The December 2008 Canadian Journal of Physiology and Pharmacology reported on the effect of grape seed extract on ulcerative colitis in rats and found it to inhibit inflammatory cell infiltration, suppress the inflammatory response and promote repair of damaged tissue.

Cholesterol

A study of the effects of grape seed proanthocyanidins on rats fed a high-fat diet for 13 weeks found that the grape extract normalized triglyceride and LDL--low density lipoprotein--levels. The study, published in the September 2009 International Journal of Obesity, concluded that proanthocyanidins have a powerful effect on prevention and treatment of lipid-induced cardiovascular disease.

Breast and Prostate Cancer

In a study on breast cancer published in the July 2010 Journal of Nutrition, reseveratrol was found to prevent silencing of the tumor-suppressing protein BRCA1. The May 2010 journal Blood Coagulation and Fibrinolysis reported on a study that examined the effect of grape seed extract on prostate cancer and found it to have an inhibitory effect on cell migration. The researchers concluded that grape seed extract had potential for preventing metastasis of prostate cancer.

Hypertension

Resveratrol was found to have anti-inflammatory and antioxidant effects and prevented the buildup of smooth muscle cells in the lining of pulmonary arteries in rats given 25 mg per kg of body weight per day. The study was reported in the September 2009 journal Hypertension. The researchers concluded that resveratrol may contribute to the prevention of pulmonary hypertension.

Antioxidants: What You Need to Know

What are antioxidants?

The cells in your body are exposed to oxygen every day. Oxygen is important for your body’s health, but exposure to oxygen also causes oxidation. In oxidation, body chemicals are altered and become what are known as free radicals. Exposure to environmental factors, such as sun exposure, cigarette smoke, alcohol and pollution, also creates free radicals.

Over time, free radicals can cause a chain reaction in your body that damages important body chemicals, DNA and parts of your cells. Some cells can heal, while others are permanently damaged. Scientists believe free radicals may contribute to the aging process as well as diseases like cancer, diabetes and heart disease.

Antioxidants are natural substances that may stop or limit the damage caused by free radicals. Your body uses antioxidants to stabilize the free radicals. This keeps them from causing damage to other cells. Antioxidants can protect and reverse the damage caused by oxidation to some extent.

Where are antioxidants found?

Your body produces some antioxidants to fight off the free radicals formed by normal body processes. Your body can also get antioxidants by eating a healthy diet. Examples of antioxidant-rich foods include fruits and vegetables that are high in nutrients such as vitamins A, C and E, beta-carotene, lutein, lycopene and selenium.

What foods are good sources of antioxidants?

To get the most antioxidants, eat a diet that includes a healthy mix of colorful fruits and vegetables and other antioxidant-rich foods:

• Vitamin A is found in milk, liver, butter and eggs.
• Vitamin C is found in most fruits and vegetables. Those with the highest amounts of vitamin C include papayas, strawberries, oranges, cantaloupe and kiwi, as well as bell peppers, broccoli, Brussels sprouts, tomatoes, cauliflower and kale.
• Vitamin E is found in some nuts and seeds, including almonds, sunflower seeds, hazelnuts and peanuts. It can also be found in green leafy vegetables, such as spinach and kale, and in oils, such as soybean, sunflower, corn and canola oils.
• Beta-carotene is found in colorful fruits and vegetables, including 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.
• 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 pink grapefruit, watermelon, apricots and tomatoes.
• Selenium is found in cereals (corn, wheat and rice), nuts, legumes, animal products (beef, fish, turkey, chicken, eggs and cheese), bread and pasta.

While foods that are rich in vitamin E and beta-carotene are very healthy and help reduce cancer risk, the U.S. Preventive Services Task Force and the American Academy of Family Physicians recommend against taking vitamin E or beta-carotene supplements for the prevention of cancer. People who smoke or have a high risk for lung cancer should not take supplemental beta-carotene because it can increase the risk of lung cancer.

The best way to get antioxidants is by eating a diet with lots of vegetables, fruits, whole grains, seeds and nuts. Variety is also important.

Health benefits of grape seed extract

Grapes have been used by European and Middle Eastern folk healers for years for their powerful medicinal properties. Scientists have found that the grape seed has the most concentrated form of health benefits from the grape. Grape seed extracts have been shown to improve immunity and prevent cancer.

Every part of the grape plant has been used to improve health. Grapevines have been made into special ointments that were used to treat skin and eye diseases. Grape leaves were used to improve healing time of painful injuries and inflammatory conditions. Unripe grapes were classically used to help the body fend off sore throats, and dried grapes (raisins) have been used to help with constipation and healthy bowel movements.

Grape seed extract has incredible antioxidant power:

Grape seed extract has an incredible antioxidant potential with its flavonoid phytonutrients. These polyphenols include resveratrol and unique oligomeric proanthocyanidin complexes (OPC's). The most potent form is in grape seed extract, as it contains 95% OPC's, which is more than any other antioxidant extract.

OPC's help the body produce glutathione, which is the master antioxidant that protects DNA and strengthens the immune system. They also increase intracellular vitamin C levels and strengthen capillaries and thus improve blood oxygen circulation throughout the body. These antioxidants also act to protect soft tissue collagen in the joints and skin from free radical damage and premature aging.

The powerful free radical scavenging effects of grape seed extract protect the skin from UV radiation damage, the blood vessel walls from inflammatory stress and the brain from low oxygen states. Due to the benefits that grape seed extract has on these systems, it has been shown to reduce the risk of skin cancer, improve blood pressure and protect against dementia.

Grape seed extract and cancer:

Many studies have shown the benefits of grape seed extract on slowing cancer growth and initiating cancer cell death. Researchers at the University of Kentucky found that the antioxidants in grape seed extract triggered the death of 76% of exposed leukemia cells by turning on a protein known as "JNK" that regulates cancer cell pathways.

Other studies have shown that grape seed extracts help the liver to detoxify from radiation induced poisons and chemotherapy. In addition, they help the liver to detoxify bad estrogenic molecules. By helping the body eliminate these toxic substances, grape seed helps reduce the growth of breast, stomach, colon, prostate and lung cancer cells.

Grape seed extract and Th2 immunity:

The two major parts of our immune system are the Th1 and Th2 systems. It is essential that these systems are both working in a balanced and coordinated manner. Many individuals have a dominance in one of the major pathways.

According to the research of Dr. Datis Kharrazian and other health experts, the components within grape seed extract tend to improve the Th2 immune system. For most individuals, this provides a great immune boost. However, some individuals have a strong Th2 dominance and anything that increases Th2 activity (which also inhibits Th1 immunity) would create a further immune imbalance and could drive further inflammatory conditions.

It is advisable for individuals with Th2 dominant conditions to do a supplement challenge where they intentionally see how their body responds to grape seed extract or another Th2 stimulating compound before they use it indiscretionarily. If it is shown through a cytokine blood test or through a supplement challenge that they have a Th2 dominance, and its works great.

Vitamin C for wrinkles and skin aging

Vitamin C is one of the most widely used skin care ingredients. The variety of skin rejuvenation / anti-wrinkle products with vitamin C is staggering. Do these products work? Do their claims have any substance? The situation is a little complicated. On one hand, vitamin C does possess definite, scientifically validated merits for wrinkle reduction and skin rejuvenation. On the other hand, many vitamin C products do not work.

Potentially, vitamin C can benefit skin in two important ways. Firstly, vitamin C is essential for the synthesis of collagen, a key structural protein of the skin. Adding vitamin C to a culture of skin cells (fibroblasts) dramatically increases the synthesis of collagen. Secondly, vitamin C is an antioxidant and can help reduce skin damage caused by free radicals. So, when vitamin C is properly delivered into skin cells, there is a good chance to reduce wrinkles and improve skin texture.

There are, however, some complicating circumstances often disregarded by manufacturers. In particular, ascorbic acid, the principal natural form of vitamin C, is relatively unstable (unless it is in a dry form). In the presence of air or other oxidizing agents, it undergoes oxidation. The first step of ascorbic acid oxidation is conversion to dehydroascorbic acid (DHAA). This, in itself, might not be a problem since dehydroascorbic acid is also a natural form of vitamin C that can converted back to ascorbic acid in the body. Some even advocate using DHAA (or a mixture or ascorbic and DHAA) instead of pure ascorbic acid in skin rejuvenation formulas because DHAA is better at penetrating the skin. The merits of this approach require further research. At this point we can only say that the oxidation of a modest fraction of ascorbic acid in a skin care formula to DHAA is unlikely to make the formula ineffective.

Unfortunately, the story of ascorbic acid instability does not end with oxidation to DHAA. The problem is that DHAA is at least as unstable as ascorbic acid in water-based formulations, and so it is rapidly degraded into other breakdown products that are not forms of vitamin C. These breakdown products include organic acids that make the skin care product more acidic, so it is more likely to be irritating to the skin. Further degradation ("browning") imparts a yellow or brown color to the skin care product, which can stain clothing and bedding. In poorly prepared or poorly stored skin care products, vitamin C may already be degraded by the time you apply it to your skin. Since only highly concentrated formulations (10% or more) deliver enough ascorbic acid to the cells to be topically effective, degraded products might not be effective, and as stated above, may be more irritating to the skin and cause annoying stains on clothing.

A number of skin care companies offer highly concentrated stabilized vitamin C products, which (at least in theory) are supposed to be consistently effective. However, these products are usually quite expensive. Furthermore, even stabilized vitamin C products may be at least somewhat degraded by the time you use them. Interestingly, some manufacturers add coloring to their vitamin C products, in which case it becomes hard to spot advanced vitamin C degradation. Whatever the motives for adding color may be, we recommend avoiding vitamin C products that aren't colorless or white. When selecting a vitamin C product it is important to pick a trustworthy source and be careful about the expiration date and proper storage.

If you are willing to invest a bit of extra time, you can easily make a vitamin C gel or serum on your own. That way you ensure both freshness and potency - not to mention substantial cost savings.

Even when using an optimal formulation, not everyone will respond to vitamin C treatments. About 50% of people show noticeable benefits. The chances are improved when vitamin C is a part of a comprehensive regimen to rebuild collagen in your skin. Also, people who do not respond to conventional vitamin C products may respond to its derivatives, such as magnesium ascorbyl phosphate, ascorbyl palmitate and others. These vitamin C cousins not only boost collagen synthesis but also are more stable and less irritating.

Finally, keep in mind that taking large amounts of vitamin C (or its derivatives) orally is of little benefit for reducing wrinkles because you cannot obtain high enough concentration of vitamin C in the skin to increase collagen production.

These Are a Few Of Best Greens

Most people eat at least one vegetable that's green. Whether it's spinach, broccoli, green beans, peas or all the above, rarely is there a person that does not eat any.From an early age we have our parents and grandparents tell us to eat our greens and even the media, like Popeye, teaches us to eat our spinach so we get stronger. However, these are greens we all grew up on. There are many more greens out there which you may not even be familiar with but should be a part of any healthy and varied diet. Some of my favorites that are currently available are: arugula, chard and bok choy.

Arugula also called salad rocket, Is a very tasty leafy green (picture above) that has a refreshing peppery taste. It is very high with antioxidants and phytochemicals that help fight multiple cancers as well as vitamin C, vitamin A, vitamin K, folate and B vitamins. Arugula is also rich with nitrates that are compounds that help dilate the blood vessels. This in turn helps lower blood pressure and possibly improve aerobic performance. Arugula is mainly used in salads, pasta, pizza, soup or to accompany cold dishes. Here are some great recipes to try out with this lovely, tasty green.

Chard also called Swiss chard, is also a leafy green very similar to kale. The leaf is dark green but the stalk can be in multiple colors mainly: yellow, white and red. The leaf has somewhat of a bitter taste unless cooked. Chard is also rich with antioxidants and phytonutrients that help fight inflammation as well as contains a high amount of vitamin C, vitamin A and vitamin K. It is also a good source of different minerals such as phosphorus, magnesium, manganese, calcium, iron, copper and potassium. Chard can be eaten raw, in soup, stir fry, tomato sauce or even quiche. Here are some healthy recipes to help incorporate more chard into your cooking.

Bok Choy also known as Chinese cabbage, is not a leafy green but a type of cabbage. It has a very subtle somewhat sweet flavor. Similar to the other 2 greens noted above, bok choy also has a good amount of antioxidants and phytochemicals that help fight certain cancers as well as lower the "bad cholesterol", LDL. Bok choy is rich with vitamin A, vitamin C, vitamin K and multiple B vitamins. It also has a moderate amount of some minerals such as: potassium, calcium, iron, magnesium, phosphorus and manganese. Bok choy is not eaten raw but only cooked. It is common in Asian cuisine but can go into anything hot including: stir fry, soup, tomato sauce, chicken saute, etc. Here are13 recipes to help you incorporate this delicious vegetable.

To combine all 3 together here is a cool stir fry recipe:
3 cups chopped chard
3 cups chopped bok choy
1 medium yellow onion chopped
2 garlic cloves, minced
1 Tbsp olive oil
2 Tbsp teriyaki
0.5 tsp red pepper flakes
1 -2 cup arugula

Turn stove on medium. Heat oil in pan. Add onions and stir until slightly translucent (4-5 minutes). Add garlic and stir for 2-3 minutes. Add chard and bok choy stir for about 5 minutes. Add teriyaki and red pepper flakes. Stir until stalks are soft (about 5-7 minutes). Move hot stir fry into serving bowl. Add arugula and stir. Serve hot or cold. Note; you can also add chicken breast or shrimp to make this a complete meal

Greens can be way more interesting than just your usual 4 or 5. Experiment a little and you'll be surprised at what you discover.
Enjoy!

Essential Glutathione: The Mother of All Antioxidants

IT’S THE MOST IMPORTANT MOLECULE you need to stay healthy and prevent disease — yet you’ve probably never heard of it. It’s the secret to prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer’s disease. There are more than 89,000 medical articles about it — but your doctor doesn’t know how address the epidemic deficiency of this critical life-giving molecule …

What is it? I’m talking about the mother of all antioxidants, the master detoxifier and maestro of the immune system: GLUTATHIONE (pronounced “gloota-thigh-own”).

The good news is that your body produces its own glutathione. The bad news is that poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all deplete your glutathione.

This leaves you susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. And your liver gets overloaded and damaged, making it unable to do its job ofdetoxification.

In treating chronically ill patients with Functional Medicine for more than 10 years, I have discovered that glutathione deficiency is found in nearly all very ill patients. These include people with chronic fatigue syndrome, heart disease, cancer, chronic infections, autoimmune disease, diabetes, autism, Alzheimer’s disease, Parkinson’s disease, arthritis, asthma, kidney problems, liver disease and more.

At first I thought that this was just a coincidental finding, but over the years I have come to realize that our ability to produce and maintain a high level of glutathione is critical to recovery from nearly all chronic illness — and to preventing disease and maintaining optimal health and performance. The authors of those 76,000 medical articles on glutathione I mentioned earlier have found the same thing!

So in today’s blog I want to explain what glutathione is, why it’s important and give you 9 tips that will help you optimize your glutathione levels, improve your detoxification system and protect help yourself from chronic illness.

What is Glutathione?

Glutathione is a very simple molecule that is produced naturally all the time in your body. It is a combination of three simple building blocks of protein or amino acids — cysteine, glycine and glutamine.

The secret of its power is the sulfur (SH) chemical groups it contains. Sulfur is a sticky, smelly molecule. It acts like fly paper and all the bad things in the body stick onto it, including free radicals and toxins like mercury and other heavy metals.

Normally glutathione is recycled in the body — except when the toxic load becomes too great. And that explains why we are in such trouble …

In my practice, I test the genes involved in glutathione metabolism. These are the genes involved in producing enzymes that allow the body to create and recycle glutathione in the body. These genes have many names, such as GSTM1, GSTP1 and more.

These genes impaired in some people for a variety of important reasons. We humans evolved in a time before the 80,000 toxic industrial chemicals found in our environment today were introduced into our world, before electromagnetic radiation was everywhere and before we polluted our skies, lakes, rivers, oceans and teeth with mercury and lead.

That is why most people survived with the basic version of the genetic detoxification software encoded in our DNA, which is mediocre at ridding the body of toxins. At the time humans evolved we just didn’t need more. Who knew we would be poisoning ourselves and eating a processed, nutrient-depleted diet thousands of years later?

Because most of us didn’t require additional detoxification software, almost of half of the population now has a limited capacity to get rid of toxins. These people are missing GSTM1 function — one of the most important genes needed in the process of creating and recycling glutathione in the body.

Nearly all my very sick patients are missing this function. The one-third of our population that suffers from chronic disease is missing this essential gene. That includes me. Twenty years ago I became mercury poisoned and suffered from chronic fatigue syndrome due to this very problem. My GSTM1 function was inadequate and I didn’t produce enough glutathione as a result. Eventually, my body broke down and I became extremely ill …

This is the same problem I see in so many of my patients. They are missing this critical gene and they descend into disease as a result. Let me explain how this happens …

The Importance of Glutathione in Protecting Against Chronic Illness

Glutathione is critical for one simple reason: It recycles antioxidants. You see, dealing with free radicals is like handing off a hot potato. They get passed around from vitamin C to vitamin E to lipoic acid and then finally to glutathione which cools off the free radicals and recycles other antioxidants. After this happens, the body can “reduce” or regenerate another protective glutathione molecule and we are back in business.

However, problems occur when we are overwhelmed with too much oxidative stress or too many toxins. Then the glutathione becomes depleted and we can no longer protect ourselves against free radicals, infections, or cancer and we can’t get rid of toxins. This leads to further sickness and soon we are in the downward spiral of chronic illness.

But that’s not all. Glutathione is also critical in helping your immune system do its job of fighting infections and preventing cancer. That’s why studies show that it can help in the treatment of AIDS.

Glutathione is also the most critical and integral part of your detoxification system. All the toxins stick onto glutathione, which then carries them into the bile and the stool — and out of your body.

And lastly, it also helps us reach peak mental and physical function. Research has shown that raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development.

If you are sick or old or are just not in peak shape, you likely have glutathione deficiency.
In fact, the top British medical journal, the Lancet, found the highest glutathione levels in healthy young people, lower levels in healthy elderly, lower still in sick elderly and the lowest of all in the hospitalized elderly.

Keeping yourself healthy, boosting your performance, preventing disease and aging well depends on keeping your glutathione levels high. I’ll say it again … Glutathione is so important because it is responsible for keeping so many of the keys to UltraWellness optimized.

It is critical for immune function and controlling inflammation. It is the master detoxifier and the body’s main antioxidant, protecting our cells and making our energy metabolism run well.

And the good news is that you can do many things to increase this natural and critical molecule in your body. You can eat glutathione-boosting foods. You can exercise. And you can take glutathione-boosting supplements. Let’s review more specifics about each.

Antioxidants – what’s the hype?

Everyone’s talking about antioxidants! They are one of the main reasons we should eat lots of vegetables and fruit, and the basis for the particular health benefits of blueberries and other dark-coloured berries. But what exactly are antioxidants, and why do we need them?

What are antioxidants?

An antioxidant is any substance that stops the damaging action of an ‘oxidant’ (sometimes known as a ‘free radical’). In chemical terms, oxidants are molecules that have an unpaired electron in their outer shell. To fill the shell, they steal electrons from other molecules, damaging them and turning them into oxidants too, which can then go on to harm other molecules. Antioxidants provide an electron for the rogue molecule, ‘neutralising’ it and preventing this from happening.

When there is lots of free radical activity in our cells, and not enough antioxidants to quench the free radicals, our cells and their DNA can be damaged. If this affects enough cells, problems can start to occur – even degenerative diseases such as heart disease. Free radical damage is also thought to be one of the reasons for ageing, including ageing of our skin. Many good reasons to up your antioxidant intake!

Types of antioxidants

Some of the antioxidants that we need are made in our own body. These include two vitally important substances called glutathione and superoxide dismutase. Other antioxidants come from the food we eat. Vitamins C and E act as antioxidants, although they have many other vital roles in our body too. The minerals zinc, selenium and manganese are sometimes considered antioxidants, but they don’t act directly in this way – they are used by the body to make antioxidant molecules such as glutathione. Coenzyme Q10 and alpha lipoic acid are two other vitamin-like substances that have powerful antioxidant effects – our body can make them but we can also get small amounts of in our food.

In addition, lots of other plant substances (‘phytonutrients’) can act as antioxidants when we consume them. They include carotenoids such as beta carotene, and a wide group of substances called flavonoids that includeanthocyanidins, flavonols and catechins.

What foods do I get them in?

To be in optimal health, we need a wide range of these antioxidants. These should come from a varied diet based on whole foods and lots of vegetables and fruits.

Here are some of the main sources of different antioxidants:

*Vitamin C is found in most vegetables and fruit – but the best source is not necessarily oranges! Peppers, kale, broccoli, Brussels sprouts, watercress and red cabbage can contain more.

*Vitamin E is found in avocadoes, nuts and seeds, nut butters such as almond butter, wheat germ, and rice bran.

*Carotenoids are found mainly in orange, yellow and red vegetables and fruits, such as carrots, pumpkin, sweet potato, apricots and yellow peppers. They are also found in green vegetables such as kale and spinach.
Catechins are found in green tea and are the main reason for its celebrated health benefits. Catechins are also contained in berries and other fruits, as well as dark chocolate (choose chocolate containing least 70% cocoa to get a decent amount of catechins).

*Anthocyanidins are found in the highest levels in blue, black, red and purple fruits and vegetables – they are the pigments that give these foods such wonderful colours. Think blackberries, blueberries, raspberries, pomegranates, red grapes, red cabbage and purple carrots.

*Selenium and zinc are contained in nuts and seeds, seafood, organ meats such as kidney and liver, and other good quality meats.

*Source of alpha lipoic acid include red meat, spinach, broccoli, carrots, sweet potatoes and beetroot.

*Coenzyme Q10 is found in small amounts in meats and seafood.

Why I love antioxidants

Antioxidants.

Here is some cool info on what antioxidants are and why I love them.

Antioxidants are compounds in foods that neutralise chemicals called free radicals (unstable molecules), produced by oxidation in the human body. These chemicals have been linked to diseases such as heart and liver disease and cancer. Plant foods such as fruits, vegetables, nuts and wholegrains are rich sources of antioxidants.



The process of oxidation in the human body damages cell membranes and other structures, including cellular proteins, lipids and DNA. When oxygen is metabolised, it creates unstable molecules called ‘free radicals’, which steal electrons from other molecules, causing damage to DNA and other cells.

The body can cope with some free radicals and needs them to function effectively. However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases, including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers). Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.