To ward off a variety of diseases, it is important for you to get adequate amounts of antioxidants on a daily basis. Refined foods such as white bread and sugar contain no antioxidants and can actually create free radical damage in the body, while all fresh vegetables, fruits and whole grains provide a variety of antioxidants that squelch these free radicals. Antioxidants have been linked to cancer prevention and are considered anti-aging.
Identification
Antioxidants are compounds in foods that fight against oxidative stress in the body. According to Dr. Stephen B. Edelson in the book, "What Your Doctor May Not Tell You About Autoimmune Disorders," antioxidants deactivate free radicals which harm the immune system. Antioxidants are particularly important for the liver to be able to detoxify the body properly. Foods such as fruits, vegetables and whole grains contain high amounts of antioxidants and should be consumed as much as possible.
Types
Several vitamins and minerals are considered powerful antioxidants. In the book, "Antioxidants: The Wonder Food" by Dr. Bimal Chhajer, he lists vitamins E and C, beta-carotene, selenium, manganese and zinc as the primary important antioxidants. Each vitamin and mineral has a specific function of fighting free radicals, such as vitamin C scavenges free radicals inside of cells and beta-carotene attacks free radicals that affect the eyes, skin and lungs.
Amount
The amount of antioxidants in organic foods are higher than in conventional foods, according to Steve Meyerowitz in his book, "The Organic Food Guide: How to Shop Smarter and Eat Healthier." Meyerowitz notes a 2002 University of Missouri study which found smaller, organically grown oranges delivered 30 percent more vitamin C than its larger, conventional counterparts. Also, certified nutritionist Virginia Worthington reported higher amounts of vitamin C and anti-inflammatory polyphenols in organically grown fruits and vegetables as compared to the same non-organic foods.
Considerations
Although some studies indicate organic foods are higher in antioxidants than non-organic foods, the most important aspect of obtaining antioxidants is eating fresh, whole foods. Organic foods are often more expensive than conventional foods, so if you can't afford organic food, you will still get antioxidants from non-organic fruits and vegetables. Even when eating organic foods, you may still want to supplement with extra antioxidants in pill form.
References
- "What Your Doctor May Not Tell You About Autoimmune Disorders"; Stephen B. Edelson, MD; 2003
- "Antioxidants: The Wonder Food"; Bimal Chhajer; 2006
- "The Organic Food Guide: How to Shop Smarter and Eat Healthier"; Steve Meyerowitz; 2004
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