Why is antioxidants Better?

About oxidation

The process of oxidation in the human body damages cell membranes and other structures, including cellular proteins, lipids and DNA.

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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 and liver disease) and some cancers (such as oral, oesophageal, stomach and bowel cancers).

Oxidation can be accelerated by:

• stress
• cigarette smoking
• alcohol
• sunlight
• pollution
• other factors.

antioxidants-and-free-radicals">Antioxidants and free radicals

Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them. These include the nutrient antioxidants, vitamins A, C and E, and the minerals copper, zinc and selenium.

Other dietary food compounds, such as the phytochemicals in plants, are believed to have greater antioxidant effects than vitamins or minerals. These are called the non-nutrient antioxidants and include phytochemicals, (such as lycopenes in tomatoes and anthocyanins found in cranberries).

The effect of free radicals

Some conditions caused by free radicals include:

• deterioration of the eye lens, which contributes to vision loss
• inflammation of the joints (arthritis)
• damage to nerve cells in the brain, which contributes to conditions (such as Parkinson’s or Alzheimer’s disease)
• acceleration of the ageing process
• increased risk of coronary heart disease, since free radicals encourage low-density lipoprotein (LDL) cholesterol to stick to artery walls
• certain cancers triggered by damaged cell DNA.

Disease-fighting antioxidants

A diet high in antioxidants may reduce the risk of many diseases (including heart disease and certain cancers). Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation.

The protective effect of antioxidants continues to be studied around the world. For instance, men who eat plenty of the antioxidant lycopene (found in red fruits and vegetables such as tomatoes, apricots, pink grapefruit and watermelon) may be less likely than other men to develop prostate cancer. Lycopene has also been linked to reduced risk of developing type 2 diabetes.

Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated vision loss in the elderly. Research also suggests that dietary lutein may improve memory and prevent cognitive decline.

Studies show that flavonoid-rich foods prevent some diseases, including metabolic-related diseases and cancer. Apples, grapes, citrus fruits, berries, tea, onions, olive oil and red wine are the most common sources of flavonoids.

Sources of antioxidants

Plant foods are rich sources of antioxidants. They are most abundant in fruits and vegetables, as well as other foods including nuts, wholegrains and some meats, poultry and fish.

Good sources of specific antioxidants include:

• allium sulphur compounds – leeks, onions and garlic
• anthocyanins – eggplant, grapes and berries
• beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley
• catechins – red wine and tea
• copper – seafood, lean meat, milk and nuts
• cryptoxanthins – red capsicum, pumpkin and mangoes
• flavonoids – tea, green tea, citrus fruits, red wine, onion and apples
• indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower
• isoflavonoids – soybeans, tofu, lentils, peas and milk
• lignans – sesame seeds, bran, whole grains and vegetables
• lutein – green, leafy vegetables like spinach, and corn
• lycopene – tomatoes, apricots, pink grapefruit and watermelon
• manganese – seafood, lean meat, milk and nuts
• polyphenols – herbs
• selenium – seafood, offal, lean meat and whole grains
• vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks
• vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries
• vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains
• zinc – seafood, lean meat, milk and nuts
• zoochemicals – red meat, offal and fish. Also derived from the plants that animals eat.

Vitamin supplements and antioxidants

There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form.

Research shows that some vitamin supplements can increase our cancer risk. For example, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers, but an increase in others – such as lung cancer in smokers (if vitamin A is purified from foodstuffs).

A study examining the effects of vitamin E found that it did not offer the same benefits when taken as a supplement.

Also, antioxidant minerals or vitamins can act as pro-oxidants or damaging ‘oxidants’ if they are consumed at levels significantly above the recommended amounts for dietary intake.

A well-balanced diet, which includes consuming antioxidants from whole foods, is best. If you need to take a supplement, seek advice from your doctor or dietitian and choose supplements that contain all nutrients at the recommended levels.

Dietary recommendations for antioxidants

Research is divided over whether antioxidant supplements offer the same health benefits as antioxidants in foods.

To achieve a healthy and well-balanced diet, it is recommended we eat a wide variety from the main 5 food groups every day:

• vegetables and legumes or beans
• fruit
• grain foods and cereals (mostly wholegrain)
• lean meat, poultry or alternatives such as fish, eggs, tofu, legumes and beans, nuts and seeds
• dairy and dairy alternatives – mostly reduced fat (reduced fat milk is not recommended for children under 2 years).

To meet your nutritional needs, as a minimum try to consume a serve of fruit and vegetables daily. Although serving sizes vary depending on gender, age and stage of life, this is roughly a medium-sized piece of fruit or a half-cup of cooked vegetables.

The Australian Dietary GuidelinesExternal Link has more information on recommended servings and portions for specific ages, life stage and gender.

It is also thought antioxidants and other protective constituents from vegetables, legumes and fruit need to be consumed regularly from early life to be effective.

See your doctor or dietitian for advice.

Where to get help

Antioxidants are certain nutrients, such as vitamins C or E, or carotenoids, which may help protect cells against daily damage. As cells do their job, the way they process oxygen results in a molecule called a free radical. These molecules are unstable. As they regain stability, free radicals damage cells and DNA.

Disease and free radical damage

Over time, free radical damage can cause problems for tissues and organs in the body, potentially leading to disease. Research suggests that free radical molecules can add to the risk of health issues linked to aging. Some examples are heart disease, age-related macular degeneration, Alzheimer's disease and cancer.

The body's cells can fix or prevent free radical damage, for example, by making antioxidant enzymes. And some antioxidants, such as vitamin C, come from food and drink.

Eating antioxidants

Plant-based foods are the best source of antioxidants. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa. Plants have naturally occurring antioxidants such as carotenoids, flavonoids, isothiocyanates, and phenolic acids.

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As a bonus, many foods that have antioxidants also have other benefits. They are often high in fiber, low in saturated fat and cholesterol, and good sources of vitamins and minerals.

Artichokes are a good example.

They naturally have the fiber inulin. But artichokes also have plant chemicals called flavonoids and phenolic acids. Those phytonutrients have the potential to help manage free radicals.

Does cooking affect antioxidants?

Drying, cooking or freezing foods can affect its level of antioxidants. Sometimes cooking allows an antioxidant to be better absorbed. Lycopene in tomatoes is one example.

More lycopene is available in cooked tomatoes than raw ones. And for some foods, such as sweet potatoes, cooked is the only way we could eat them at all.

In addition to cooking, some antioxidants are more available when paired with another nutrient. One example is orange and yellow vegetables with beta carotene and vitamin E. Cooked with a bit of fat, those antioxidants are more available to the body.

Other foods with carotenes also may offer more nutrients cooked. Examples are carrots, red and green peppers, kale, spinach, and broccoli. Some of their phytochemicals may be better absorbed by the body after being cooked.

Other foods have more antioxidants when raw. In jam made of berries, for example, antioxidant levels were lower than in the raw, unprocessed berries.

Fresh or frozen, blueberries, blackberries, raspberries, strawberries and cranberries are among the top fruit sources of antioxidants.

Nuts, seeds and grains

Along with fruits and vegetables, nuts, seeds and grains add antioxidants to the diet. Whole grains, nuts and seeds are a source for selenium, vitamin E and antioxidant phytochemicals.

Unsalted nuts and seeds have protein and fats in addition to other phytochemicals. They are a nutrient dense food.

Nut and seed oils also may help people balance their healthy fat intake. Walnuts and pecans are some of the top nuts for antioxidant content. Not crazy about nuts? Try sunflower seeds.

And don't forget those grains. When made into flour, buckwheat, millet and barley seem to hold on to their phytochemicals best.

Antioxidants add up

Overall, antioxidants from foods taken in over a long period of time seem to support health. Individual antioxidants taken as supplements have less scientific support.

When it comes to adding antioxidants to the diet, no one food or food group can do it all. The best bet is to get a variety of fruits, vegetables, nuts and whole grains into the diet.

Adding foods with different colors can help meet that goal. A food's color hints at its antioxidants. Red, orange, yellow, green, and even blue or black fruits and vegetables provide different antioxidants.

Other things in the diet, such as tea, coffee and some fruit juices also have antioxidants. Some dark chocolate may have antioxidants as well, but it depends on the cocoa contents.

And it can be helpful to make sure to get some antioxidants every day. For example, vitamin C isn't stored in the body. So eating food with that vitamin every day can help make sure the body has enough.

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