What You Should Know About Antioxidants

We are told that antioxidants are poison fighters for our bodies that can help cure cancer, prevent aging, and even supercharge your immune system. While we think we know what antioxidants do, few of us know what antioxidants actually are and how they work. Antioxidants can be good for us, but to maximize benefit be aware of the following.

1. Free radicals must not be destroyed.

Antioxidants fight free radicals, which are unstable molecules in the body that can cause DNA mutation and have been linked to heart disease, Parkinson's, and cancer. Free radicals however are essential to life. Immune cells release free radicals onto invading bacteria to kill them. Too many free radicals, though, are harmful. Pollutants, cigarette smoke and sun exposure can create so many free radicals that normal antioxidant defense become overwhelmed. That's where antioxidants come in. We need to make sure we have adequate antioxidant defenses to fight all the excess free radicals. Try eating at least five servings of fruits and vegetables a day to get a diet rich in thousands of antioxidants.

2. All antioxidants are not created equal.

Not all antioxidants operate the same way. Some antioxidants excel at fighting certain types of free radicals, while others are effective only in specific parts of a cell. Other antioxidants battle free radicals only under the right conditions. We actually need a whole team of antioxidants. So, branch out and try something new in the produce aisle. A 2006 study found that people who eat the widest variety of fruits and vegetables has the most DNA protection.

3. Antioxidants come from more than fruits and vegetables.

The entire plant kingdom provides antioxidants (including beans, nuts, seeds, and grains). Plants actually produce antioxidants to fight against predators and UV rays. Steer clear of refined grains as they have been stripped of most of their antioxidant benefits. Did you know that even some meat, dairy products, and eggs contain some antioxidants? They mainly come from the nutrient rich plants that animals feed on. So eat whole-grain foods, beans, nuts, and seeds regularly and when eating protein look for grass-fed meat, and eggs from pastured hens.

4. Antioxidant-fortified foods are not healthier.

Food companies started slapping the A-word (antioxidant) on their packaging well before antioxidants studies were substantiated. Supplemented processed foods have relatively small amounts of just one or two kinds of antioxidants. So ignore the hype as there is no research to prove that packaged products provide the same health benefits that whole foods do. Focus on the ingredient list; if a food product contains mostly plant foods, it's likely to be rich in antioxidants.

5. Taking antioxidant supplements with exercise will not make you super fit.

Exercise leads to more oxidation and an increase in free radicals. That is not a bad thing! Free radical production is a normal response to exercise and taking a large dose of antioxidants right after a workout could interfere with the natural, beneficial response to exercise. It is speculated that the oxidative stress triggered by exercise promotes insulin sensitivity and weight loss, and possibly reduces your risk of diabetes. A 2009 study found that when exercisers took antioxidant supplements (vitamins C and E) they weren't rewarded with the typical post exercise boost in insulin sensitivity. A 2006 study found that runners who took 1,000 milligrams of vitamin C daily for a week lost muscle strength. So, if you are exercising to lose weight or maintain your weight, your antioxidants should come from whole foods, not from supplements or antioxidant-enhanced food products. When it comes to antioxidants, more isn't always better.

Mary Jo Brunner MR, RD, CD