what is an antioxidant anyway?

even as someone with considerable knowledge of nutrition and a degree in biology, it wasn’t immediately obvious to me just what an antioxidant was or why i was being told to dose up on them so heavily.  but after brushing up on my organic chemistry, i’ve compiled this simple little guide of everything you need to know about antioxidants.

the chemistry of it all
oxidation is a natural process carried out by oxygen or other oxidizers.  they are molecules deficient in electrons so they go around stealing them from balanced molecules.  those molecules are then deficient in electrons and have to steal them from another molecule, and so on.

if left unchecked, the oxidative chain reaction can potentially cause cell damage (like DNA mutations which can cause cancer) or cell death.  it is particularly dangerous when certain compounds become oxidized, for example low density lipoprotein (LDL) which hardens.  if this occurs repeatedly, over time it coats the artery with plaque and cause cardiovascular disease.  but that is why organisms have a large working system of antioxidants, they donate electrons to stop the reaction and prevent damage.

what causes oxidation?
we breathe oxygen every minute, so oxidation in the body is a normal in small amounts.  along with several other imperfections in the body’s mechanisms that develop over time, this is what causes aging.  when oxidation becomes so prevalent that it causes damage, it is called oxidative stress – which can be caused by excessive exercise, poor diet, smoking, pollution or sunlight just to name a few.

oxidative stress is thought to play a role in alzheimer’s disease, parkinson’s disease, lou gehrig’s disease, huntington’s disease, cancer, heart disease, strokes and chronic fatigue syndrome. however, currently it’s inconclusive if the oxidation is the cause or result of the disease.

what are antioxidants and where can you get them?
antioxidants don’t just come from pomegranates – though those are a great source!  you can find them in fruits, vegetables, nuts, grains and seeds!

• ascorbic acid – that’s the fancy name for vitamin c.  unlike most other animals, humans cannot synthesize the compound ourselves and must obtain it from food.  luckily you can get a hefty dose from any citrus fruits, strawberries, papaya, brussel sprouts, bell peppers, tomatoes or cantaloupe.
• glutathione – unlike ascorbic acid, this antioxidant is synthesized in the body and cannot even be directly supplemented as it is not readily absorbable through the GI tract.  but increasing levels of cysteine – a precursor to the molecule – has shown to increase concentrations of glutathione within cells.  you can get cysteine from garlic, onions, broccoli, brussel sprouts, oats or wheat germ.

• melatonin – this is a naturally occurring compound in charge of controlling our circadian cycles, which is when we are asleep and awake.  herbs like huang qin, feverfew and st. john’s wart have the highest concentration.
• polyphenols – this is a broad category, with over 4000 different types of molecules, so it’s no wonder you can find them in all sorts of different foods.  punicalagins are polyphenols responsible for pomegranate’s antioxidizing properties, while others can be found in blackberries, blueberries, cranberries, strawberries, raspberries, cherries, celery, onion, parsley, cilantro, apples, pears, even coffee, red wine and chocolate!
• retinoids and carotenoids – vitamin A is a retinoid and carotenoids (like beta-carotene) are precursors to vitamin A, so they generate the same results.  you can get vitamin A from carrots, squash, sweet potatoes, pumpkin, broccoli, kale or collards.  get carotenoids like lycopene from tomatoes or watermelon, lutein from green leafy vegetables, and lignan from flax seeds.
• selenium – while selenium itself is a mineral and not an antioxidant at all, in trace amounts it helps to form the center of enzymes that have strong antioxidant properties.  brazil nuts are particularly high in selenium!

• tocopherols and tocotrienols – are the two groups of fat-soluble compounds that lie under the umbrella of vitamin E.  they are important for keeping the fatty layers of our bodies healthy, where the water-soluble antioxidants can’t get. for example the lipid bilayers that surround each of our cells are filled with long chain fatty acids, which can just as easily undergo oxidative stress.  vitamin E is high in avocados, nuts and seeds, spinach, any natural vegetable oil (like olive or canola), wheat germ and asparagus.

the hype
you probably hadn’t heard of an antioxidant or a superfood before the last few years, and there’s a good reason why.  it’s a marketing ploy to mark up prices for a more chic health food market.

for example, products like acai berries have been touted as an miracle cure-all for their antioxidant properties.  but since the fruit only grows in brazil it must be pasteurized or freeze dried before leaving the country, only to be shipped a long way to you.  it hardly retains the freshness or nutritional content of the organic strawberries, blackberries or blueberries you can buy at your local farmers’ market.

i have just listed over 30 fresh foods that contain antioxidant properties, they just haven’t been marketed in quite the same way.  there is no miracle cure, there is no big secret; just eat healthy and live healthy!