Antioxidants

Antioxidants have been at the forefront of the health and beauty industries in recent years and for good reasons! Some studies suggest that antioxidants may help in preventing cancer, Alzheimer's and heart disease, among other health benefits. They may even slow down the aging process.

Many essential vitamins and minerals can act as antioxidants, including vitamins E, C, beta-carotene, lutein, lycopene, and selenium. These antioxidants naturally occur in certain types of foods, such as nuts, seeds and whole grains, which have vitamin E; citrus fruits and leafy green veggies, which contain large amounts of vitamin C; brightly colored fruits and vegetables, which are packed with beta-carotene; green leafy vegetables, such as spinach, kale, collard greens and romaine lettuce, which are packed with lutein; tomatoes and tomato products, which include lycopene; and lastly, Brazil nuts and some meats and seafoods, which are full of selenium. Antioxidant supplements are also a good way to make sure you're getting enough of these essential vitamins and minerals for optimal health.  

Most people know that antioxidants are good for their health, but they don't know specifically what they do or how they benefit overall wellness. Here's a crash course to get you started.

Antioxidants 101

Try thinking about it this way: when the cells in our body use oxygen, they naturally produce by-products that promote oxidation, also known as free radicals. Just like metal begins to rust when exposed to air, you can think of the body as "rusting" when free radicals are produced. Antioxidants help protect and prevent your body from "rusting" in a healthy and natural way. Just look at the word: antioxidant=antioxidation.

Oxygen is the primary source of these potentially damaging compounds. Free radicals can interfere with the way cells function and prevent them from operating normally -- in some cases even causing cell damage -- and are believed to play a role in many serious illnesses. Free radicals also can come from external chemicals in the environment such as sunlight, cigarette smoke (both first- and second-hand) and automobile exhaust. Research has even shown that strenuous exercise can increase the production of free radicals, resulting in muscle soreness and possible damage to muscle tissue.

Antioxidants work to prevent and repair the damage caused by free radicals, which can, in turn, lower the risk of serious health problems. Antioxidants also may support your immune system, strengthening your body's natural defenses and therefore lowering your risk of infections associated with potential illnesses. Your body naturally produces several antioxidant enzymes that work to neutralize free radicals.

While some amount of oxidation is normal and even needed to keep the body in balance, it is excess oxidation, better known as oxidative stress, which is believed to damage cells and lead to chronic health conditions. Antioxidant compounds and enzymes help to offset oxidative stress.

Achieve everyday wellness

In today's busy world, it is challenging to maintain a diet that is rich in fruits and vegetables. In fact, nutritional surveys across the country continually show that the majority of Americans don't eat the recommended amount of fruits and vegetables daily, so they don't get the recommended amounts of essential nutrients, including antioxidants, from diet alone. Luckily, the same powerful protection found naturally in the fruits and vegetables mentioned above also can be found in dietary supplements.

There are many antioxidant supplement products available that can help you achieve everyday wellness. Some are singular antioxidant supplements, while others have several types of antioxidant supplements available in one capsule or "pack." But how much do you need of which antioxidants? Here's a quick cheatsheet:

• The current recommended dietary allowance (RDA) for vitamin C in nonsmoking adults is 75 milligrams (mg) per day for women and 90 mg per day for men.
• The current RDA for vitamin E is low, just 15 mg or approximately 22 International Units (IU) per day; however, the most commonly available amount of supplemental vitamin E is 200 to 400 IU.
• The most common beta-carotene supplement intake is probably 25,000 IU (or 15 mg) per day. Long-time smokers should consult their healthcare professional before taking beta-carotene supplements.
• Six to 10 mg per day of lutein has been shown to have a protective effect against the development or progression of macular degeneration.
• The ideal intake of lycopene is currently unknown; however, men in a recent Harvard study who showed the greatest protection against cancer consumed at least 6.5 mg per day.
• While the current RDA of selenium is 55 mcg per day for most adults, an adult intake of 100-200 mcg of selenium per day is recommended by many doctors.

According to the National Institutes of Health, "some supplements may help ensure that you get adequate amounts of essential nutrients or help promote optimal health and performance if you do not consume a variety of foods." Consuming a wide variety of antioxidants through healthy diet and use of dietary supplements is an important step toward protecting your body against the damage of free radicals. To learn more about how you can help prevent damage caused by free radicals, speak to your healthcare professional about which supplements you should be taking as part of a healthy lifestyle.