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Antioxidants and their Importance for Health

Fri, 27 May 2011 16:39:00 +0000

There has been a recent interest in antioxidants, especially among the baby boomers. Their interest stems from antioxidant’s potential to fight off chronic disease, promote heart health, prevent cancer, enhance immune function, protect cognitive function and to ward off the visible signs of aging. For these reasons, many companies are marketing products containing antioxidants to this age group.

Antioxidants are substances found naturally in food. They protect your body's cells from damage caused by harmful molecules called free radicals. Free radicals can be produced from exposure to the environment for example, pollution or smoking. Free radicals damage DNA, proteins and lipids which can augment the aging process, weakening the immune system and play a role in disease development.

The body also produces its own free radicals. This type of free radical is essential for health. They destroy unhealthy cells, bacteria and viruses, and detoxify harmful chemicals. The key is to help the body strike a balance between allowing free redials to work while preventing excess ones from causing damage.

When the body can’t neutralize the surplus of free radicals, this contributes to disease and aging. The philosophy behind taking antioxidant supplements is that a surplus can prevent harmful oxidative damage to cells. This is where the supplement industry comes in.

The supplement industry promotes exotic fruits bottled as antioxidant supplements: acai berries, mangosteen, goji berries and noni. These are naturally high in antioxidants when consumed as whole fruits and fresh juices. The supplement companies claim these fruits prevent cancer and other diseases and delay aging. Since scientific studies are limited and no firm claims can be made, the companies rely on testimonials. Testimonials are suspect as a cause and effect cannot be assumed…we don’t know the whole picture including what their dietary intake was like before taking the supplement. Also, the supplement industry is unregulated so quality of the supplement is questionable. The scientific evidence does not justify the cost of these exotic fruit-based supplements.

While many individuals are aware of the potential disease fighting ability of antioxidants, few may be aware of their potential for harm. Supplements often provide higher amounts than you need which may cause health problems or in extreme situations can be toxic.

The available research is contradictory however all scientists and dietitans agree that the best way to get antioxidants is from eating whole fruits, vegetables and grains packed with natural antioxidants.

With a balanced diet sufficient amounts of antioxidants would be consumed. However, many people are not eating the recommended number of fruit and vegetable servings according to Canada’s Food Guide. Supplements become a way of ensuring they get enough antioxidants which should be coming from the diet. Supplements often have higher amounts than you need and may be harmful. The amounts commonly found in food and in a daily multivitamin/mineral supplement are safe.

Antioxidants are probably highest in the fruits and vegetables. However there are different antioxidants found in different foods such as dark chocolate, olive oil, red wine/grapes, soy, and tea (to name a few) as well as from fruits and vegetables. Consuming a variety different foods ensures a variety of different antioxidants. Examples of antioxidants are vitamins and minerals like vitamin C, vitamin E, and selenium. Phytochemicals, compounds found naturally in plants, may also act as antioxidants. Some phytochemicals are flavonoids, polyphenols and carotenoids.

Tips to help you get more antioxidants:

Eat more plant foods

fill you plate at least ¾ full with plant foods

eat 7-10 servings of vegetables and fruit a day

pick a variety of colorful fruit and vegetables every day

include whole grains, nuts and seeds, soy products, dried beans/peas/lentils more often

try eating fresh produce as soon as possible

Use as little water as possible when cooking vegetables… stir-fry, steam or microwave. This helps prevent antioxidant losses into the water

Add a small amount of vegetable oil when cooking or preparing foods for an excellent source of vitamin E. Canada’s Food Guide recommends 2-3 Tbsp of unsaturated fats each day.

Choose a variety of foods to get the best mix of antioxidants

Does Cranberry Juice Prevent Urinary Tract Infections

Sun, 17 Apr 2011 19:25:00 +0000

I believe most people may start to consume cranberry juice as a treatment as opposed to prevention of a urinary tract infection (UTI). To date there is no evidence that cranberry juice can treat urinary tract infections but it can be used as a preventative measure. How does cranberry juice work to prevent UTIs?

Researchers believe that the combination of fructose and substances called proanthocyanidins found in cranberries prevent bacteria (particularly E. coli) from sticking to the walls of the bladder and infecting the surface of the urinary tract. The cranberry juice phytochemicals bind to the bacteria and changes their structure; specifically it changes the shape of their fimbriae making them more compressed.

Fimbriae, hair-like projects, are found on many of these virulent bacteria. They are believed to be used to form strong bonds between the bacteria and the bladder cells. The compounds in cranberry juice prevent the bacteria from getting close enough to latch onto the cells in the bladder walls and then they're excreted. Without cranberry juice, the fimbriaed bacteria attach readily to the cells.

Cranberry juice targets the right bacteria--those that cause disease--but has no effect on non-pathogenic organisms, suggesting that cranberry juice will not disrupt bacteria that are part of the normal gut flora. To obtain the antibacterial benefits of cranberry, one must consume cranberry juice regularly, perhaps daily. There is no evidence suggesting that the active components of cranberries can remove the bacteria once they are attached to the bladder wall. Therefore, cranberry juice is preventative and not a treatment once a UTI has been diagnosed.

It is not clear how much juice should be consumed. A general recommendation is 10 oz per day of a juice with a 30% concentration as this has been what was provided to the participants in many studies in order to obtain a preventative effect. Either regular cranberry juice cocktail or diet (sugar-free) cranberry juice can be consumed as each produce similar results.

Finally, cranberries (fruit or juice) are high in antioxidants (proanthocyanideins) and may also help in the prevention of heart disease.