ANTIOXIDANTS

Dietary carotenoids are thought to provide health benefits in decreasing the risk of
disease, particularly certain cancers and eye disease. The carotenoids that have been most studied
in this regard are -carotene, lycopene, lutein, and zeaxanthin. In part, the beneficial effects of
carotenoids are thought to be due to their role as antioxidants. -Carotene may have added
benefits due its ability to be converted to vitamin A. Furthermore, lutein and zeaxanthin may be
protective in eye disease because they absorb damaging blue light that enters the eye. Food
sources of these compounds include a variety of fruits and vegetables, although the primary
sources of lycopene are tomato and tomato products. Additionally, egg yolk is a highly
bioavailable source of lutein and zeaxanthin. These carotenoids are available in supplement
form. However, intervention trials with large doses of -carotene found an adverse effect on the
incidence of lung cancer in smokers and workers exposed to asbestos. Until the efficacy and
safety of taking supplements containing these nutrients can be determined, current dietary
recommendations of diets high in fruits and vegetables are advised.

Exercise and Oxidative damage

Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting
state. This greatly increases the generation of free radicals, prompting concern about enhanced
damage to muscles and other tissues. The question that arises is, how effectively can athletes
defend against the increased free radicals resulting from exercise? Do athletes need to take extra
antioxidants?

Because it is not possible to directly measure free radicals in the body, scientists have
approached this question by measuring the by-products that result from free radical reactions. If
the generation of free radicals exceeds the antioxidant defenses then one would expect to see
more of these by-products. These measurements have been performed in athletes under a variety
of conditions.

Several interesting concepts have emerged from these types of experimental studies.
Regular physical exercise enhances the antioxidant defense system and protects against exercise
induced free radical damage. This is an important finding because it shows how smart the body
is about adapting to the demands of exercise. These changes occur slowly over time and appear
to parallel other adaptations to exercise.

On the other hand, intense exercise in untrained individuals overwhelms defenses

resulting in increased free radical damage. Thus, the "weekend warrior" who is predominantly
sedentary during the week but engages in vigorous bouts of exercise during the weekend may be
doing more harm than good. To this end there are many factors which may determine whether
exercise induced free radical damage occurs, including degree of conditioning of the athlete,
intensity of exercise, and diet.
 Can antioxidant supplements prevent exercise induced damage or enhance recovery from
exercise?

Although it is well known that vitamin deficiencies can create difficulties in training and
recovery, the role of antioxidant supplementation in a well-nourished athlete is controversial.
The experimental studies are often conflicting and conclusions are difficult to reach.
Nevertheless, most of the data suggest that increased intake of vitamin E is protective against
exercise induced oxidative damage. It is hypothesized that vitamin E is also involved in the
recovery process following exercise. Currently, the amount of vitamin E needed to produce these
effects is unknown. The diet may supply enough vitamin E in most athletes, but some may
require supplementation. There is no firm data to support the use of increased amounts of the
other antioxidants.

Performance

In general, antioxidant supplements have not been shown to be useful as performance

enhancers. The one exception to this is vitamin E which has been shown to be useful in athletes
exercising at high altitudes. A placebo controlled study done on mountaineers demonstrated less
free radical damage and decline in anaerobic threshold in those athletes supplemented with
vitamin E. Although difficult to generalize, this finding suggests that supplementation with
vitamin E might be beneficial in those triathletes who are adapting to higher elevations.

How Much is Enough?

Although there is little doubt that antioxidants are a necessary component for good
health, no one knows if supplements should be taken and, if so, how much. Antioxidants
supplements were once thought to be harmless but increasingly we are becoming aware of
interactions and potential toxicity. It is interesting to note that, in the normal concentrations
found in the body, vitamin C and beta-carotene are antioxidants; but at higher concentrations
they are pro-oxidants and, thus, harmful. Also, very little is known about the long term
consequences of megadoses of antioxidants. The body's finely tuned mechanisms are carefully
balanced to withstand a variety of insults. Taking chemicals without a complete understanding of
all of their effects may disrupt this balance.

Antioxidants: Their Role in Health

Oxygen is essential to life, but as our bodies use oxygen, we generate by-products known
as reactive oxygen species (ROS) or, more commonly, free radicals. These compounds are a
normal part of the body's stress response, but they can damage healthy cells and are especially
likely to attack the fats that provide structure to the membranes surrounding body cells. Free
radicals are also produced from exposure to cigarette smoke, excess exposure to the sun,
drinking alcohol, from exposure to large amounts of heavy metals and during any inflammatory
response. Antioxidants neutralize the effects of free radicals, but activity may be limited to
specific antioxidants.
Sales of antioxidant supplements and cosmetics have increased dramatically with the hope they
may have anti-ageing effects, although their true role is much more than skin deep. Antioxidants
function in many body systems and its important to sort out the genuine research from the
marketing hype.

Why are Antioxidants in Food Important?

The body produces a range of its own protective antioxidants. Some foods are also rich in
antioxidants and these may boost the body's own supply. There is some evidence that
antioxidants in plant foods may become especially important as we age and produce more free
radicals.
Plants produce hundreds of antioxidants for their own protection. Some that may also be
useful to us are present in vegetables, fruits, herbs and spices, nuts and wholegrains. Tea, coffee,
extra virgin olive oil, red wine and dark bitter chocolate are also rich in antioxidants.
Antioxidants produce the bright colours in fruits and vegetables and the flavour of extra
virgin olive oil, tea or coffee. Bitter compounds in foods such as rocket are also potent
antioxidants.
Claims that a particular food is the 'richest source of antioxidants' can be confusing as the
claim may depend on the type of measurement used or refer to a particular antioxidant, such as
lycopene in tomatoes, and does not necessarily consider how well particular antioxidants can be
absorbed. The variety and combination of antioxidants in their natural food sources may also be
important as isolated antioxidants may not function in the same beneficial way.

Anti-Oxidant Nutrients

Antioxidant action is also part of the role of vitamins C,E, folate and beta carotene and
also the minerals selenium, manganese, copper and zinc. Much of the marketing of antioxidants
concentrates on these nutrients. However, studies of antioxidant minerals and vitamins taken as
supplements have been disappointing and it appears that the complex array of antioxidants
present naturally in plants as well as those the body produces in reaction to stress may be more
important.
Antioxidants and their sources in food

Type of antioxidant Major food sources

Flavonoids

Parsley
Flavones Celery
Lemon and orange zest (peel)

Soy beans
Soy beverages
Isoflavones Tofu
Miso

Catechins

Green and black tea

Dark chocolate
Black grapes
Red wine
Flavanols (including catechins and Proanthocyanidins
proanthocyanidins)
Grapes
Peaches
Apples
Pears
Berries
Chocolate

Citrus fruits
Flavanones Mint

Apples
Onions
Blueberries
Flavonols Leeks
Kale
Broccoli
Cherry tomatoes

Anthocyanins Purple and dark red foods such as prunes,

blueberries, blackberries, black grapes, cranberries,
 cherries, eggplant and radishes.
Red wine
Wholegrains

Isothiocyanates

Broccoli
Cabbage
Sulphoraphane Cauliflower
Horseradish

Phenolic acids

Blueberries
Kiwi fruit
Plums
Cherries
Caffeic acid, ferrulic acid Apples
Pears
Coffee
Wheatgerm
Bran

Sulphides

Garlic
Various allyl sulphides Onions
Leeks

Vitamins

Fruits
Vitamin C Vegetables

Green leafy vegetables

Avocado
Folate Salmon
Fortified cereals and breads

Beta carotene Orange and green fruits and vegetables

Vitamin E Wheat germ

Sunflower and other seeds
 Nuts
Vegetable oils

Minerals

Brazil nuts
Selenium Wholegrains
Seafood

Can antioxidants Prevent Disease?

Research into antioxidants is in its infancy. Epidemiological studies (studies of large

populations that try to link disease in that population with a cause) show that a diet rich in foods
with high levels of antioxidants is associated with longevity and good health. Evidence from
laboratory studies indicates that particular antioxidants may have specific roles in disease
prevention. HOwever, most clinical trials using antioxidant vitamins have not shown expected
results.

Cardiovascular Disease

There is widespread agreement from many studies that a diet high in fruits and vegetables
reduces the risk of cardiovascular disease and some types of cancer. Growing evidence also
shows that wholegrains offer protective effects against both types of disease, although this may
not be related specifically to their antioxidant capacity. Nuts are also protective against
cardiovascular disease, but current evidence suggests this is due to their essential fats, minerals
and an amino acid called arginine that is plentiful in nut protein. The jury is still out on whether
antioxidants in green and black tea help prevent cardiovascular disease.
With red wine, there is good evidence for protection against cardiovascular disease, but benefits
are wiped out if intake is high. It is still unclear how much of the benefit comes from alcohols
effect of raising HDL (so-called good) cholesterol and how much the antioxidant compound,
resveratrol, is responsible. The evidence is insufficient to suggest that non-drinkers should start
drinking.
Much research is attempting to elucidate the potential benefits of dark chocolate,
although researchers agree that fruit and vegetables are a wiser dietary choice, since their
antioxidants come without chocolate's high load of fat and kilojoules.

Cancer

Research continues to examine possible protective roles against cancer due to various
foods, including spices, herbs and tea, fruit, vegetables and antioxidants in extra virgin olive oil.
Results of recent studies do not support antioxidant supplements, but health authorities continue
to find benefits of a high intake of fruits and vegetables. There is concern about possible
interactions between high doses of some antioxidant supplements and chemotherapy drugs that
work by using free radicals to kill cancerous cells.
Macular Degeneration

Some positive messages were expected from studies of particular antioxidants in macular
degeneration, the major cause of blindness in elderly people. Some (but not all) studies initially
suggested that specific antioxidant supplements helped protect against further degeneration,
while others backed greater benefits from vegetables and fruits rich in the antioxidants lutein and
zeaxanthin. Egg yolk is also a good source of these compounds. A recent and extensive review
reports no benefits of vitamin E, beta carotene or any antioxidant supplements for preventing
age-related macular degeneration.

Immune System

Frequent claims suggest that antioxidants benefit the immune system. In theory, that
sounds valid, but specific evidence continues to elude scientists.

Anti-ageing

For many people, the greatest interest is in antioxidants' anti-ageing potential. Since the
body's production of its own antioxidants decreases in old age, few doubt the potential value of
dietary sources. However, there is no evidence that extra antioxidants stop hair greying, prevent
wrinkles or provide a fountain of youth.

Take Care with High Doses of Antioxidants?

Antioxidants can act in different ways, depending on the dose and the environment in
which they are operating. Laboratory studies show that some antioxidants (including minerals
the body uses to produce its own antioxidants) can become pro-oxidants at high doses which
could potentially damage DNA.
In most areas of health, recent research finds insufficient evidence to support antioxidant
supplements, and indeed, some evidence of harm for supplements of vitamins A, E and beta
carotene. However, plenty of studies back recommendations to increase our antioxidant intake by
eating more fruit, vegetables and wholegrains.

Vitamin E is a vitamin that dissolves in fat. It is found in many foods including vegetable
oils, cereals, meat, poultry, eggs, fruits, vegetables, and wheat germ oil. It is also
available as a supplement.

Vitamin E is used for treating vitamin E deficiency, which is rare, but can occur in people
with certain genetic disorders and in very low-weight premature infants.

Some people use vitamin E for treating and preventing diseases of the heart and blood
vessels including hardening of the arteries, heart attack, chest pain, leg pain due to
blocked arteries, and high blood pressure.

Vitamin E is also used for treating diabetes and its complications. It is used for
preventing cancer, particularly lung and oral cancer in smokers; colorectal cancer and
 polyps; and gastric, prostate, and pancreatic cancer.

Some people use vitamin E for diseases of the brain and nervous
system includingAlzheimers disease and other dementias, Parkinsons disease, night
cramps,restless leg syndrome, and for epilepsy, along with other medications. Vitamin E
is also used for Huntingtons chorea, and other disorders involving nerves and muscles.

Women use vitamin E for preventing complications in late pregnancy due to highblood
pressure (pre-eclampsia), premenstrual syndrome (PMS), painful periods, menopausal
syndrome, hot flashes associated with breast cancer, and breast cysts.

Sometimes vitamin E is used to lessen the harmful effects of medical treatments such
as dialysis and radiation. It is also used to reduce unwanted side effects of drugs such
as hair loss in people taking doxorubicin and lung damage in people takingamiodarone.

Vitamin E is sometimes used for improving physical endurance, increasing energy,

reducing muscle damage after exercise, and improving muscle strength.

Vitamin E is also used for cataracts, asthma, respiratory infections, skin disorders, aging
skin, sunburns, cystic fibrosis, infertility, impotence, chronic fatigue syndrome
(CFS), peptic ulcers, for certain inherited diseases and to prevent allergies.

Some people apply vitamin E to their skin to keep it from aging and to protect against the
skin effects of chemicals used for cancer therapy (chemotherapy).

The American Heart Association recommends obtaining antioxidants, including vitamin

E, by eating a well-balanced diet high in fruits, vegetables, and whole grains rather than
from supplements until more is known about the risks and benefits of taking supplements.

How Does itWwork?

Vitamin E is an important vitamin required for the proper function of many organs in the
body. It is also an antioxidant. This means it helps to slow down processes that damage cells.