Research into the effects of antioxidants has been ongoing for years. The relationship between antioxidants and heart disease still has not been determined. However, eating a diet high in antioxidants benefits a person's health in many ways. Because fruits and vegetables are high in antioxidants, those who adhere to this kind of diet will reduce their risk of heart disease.
Free Radicals
According to Dr. Michael Hall, free radicals are molecules produced by the body when food is broken down. Free radicals result from exposure to environmental pollutants like radiation and tobacco smoke, as well. Dr. Hall states that the body requires some free radicals to function properly. However, when there are too many free radicals in the body, the risk of heart disease and other diseases increases. Dr. Hall advises that the oxidation, which causes free radicals, accelerates with exposure to stress, cigarette smoking, alcohol, sunlight and pollution.
Antioxidants
According to Rice University, antioxidants are the body's defense mechanism against free radicals. These molecules interact with free radicals before they damage the body. The body produces some enzymes to help fight against free radicals. However, dietary antioxidants also play a vital role in protecting the body. Health information on Rice.edu states that vitamin E, beta-carotene, vitamin C and selenium are the main antioxidants that need taken in through the diet.
American Heart Association Recommendation
According to the American Heart Association, using antioxidants for the prevention of cardiovascular disease is not recommended, because there is not enough scientific evidence to support their effectiveness. They state that research has failed to show a beneficial effect of antioxidant supplements on heart disease. They go on to advise the intake of a diet high in antioxidants and whole grains, instead of taking antioxidant supplements.
Antioxidant Rich Foods
According to Dr. Hall, many foods are high in antioxidants. Those high in vitamin E include vegetable oils (such as wheat germ oil), nuts, seeds, avocados and whole grains. Foods high in beta-carotene include pumpkin, parsley, mangoes, apricots, spinach and carrots. Vitamin C-rich foods include oranges, kiwi, black currants, mangoes, spinach, broccoli, capsicum and strawberries. Good sources of selenium include seafood, lean meats, offal and whole grains.
Conclusion
The body requires antioxidants to combat the effects of free radicals. The exact effect of antioxidants on heart disease is still debatable. No research has been able to show extreme benefits of antioxidant intake on heart disease. Dr. Hall recommends a diet consisting of plenty of fruits and vegetables, few fats, a lot of fiber, and ample whole grains.
References
- Dr. Michael Hall, MD; Elk County Medical Associates; St. Marys, Pa
- rice.edu: Antioxidants and free radicals
- American Heart Association: Antioxidant vitamins
