 | Antioxidants, or free radical scavengers, are a group of vitamins, minerals and enzymes that can help protect the body from free radical damage. The theory is that antioxidants can neutralize free radicals by binding to their single electron. Although small amounts of free radicals are created during normal biological processes, our bodies also produce naturally occurring antioxidants to neutralize them. However these are not always adequate in preventing cell damage from excess levels of free radicals. Research indicates that an extra intake of antioxidants can have many health benefits for most people.
Antioxidants are intimately involved in the prevention of cellular damage -- the common pathway for cancer, aging, and a variety of diseases. The scientific community has begun to unveil some of the mysteries surrounding this topic, and the media has begun whetting our thirst for knowledge. Athletes have a keen interest because of health concerns and the prospect of enhanced performance and/or recovery from exercise. The purpose of this article is to serve as a beginners guide to what antioxidants are and to briefly review their role in exercise and general health. What follows is only the tip of the iceberg in this dynamic and interesting subject.
Epidemiologic observations show lower cancer rates in people whose diets are rich in fruits and vegetables. This has lead to the theory that these diets contain substances, possibly antioxidants, which protect against the development of cancer. There is currently intense scientific investigation into this topic. Thus far, none of the large, well designed studies have shown that dietary supplementation with extra antioxidants reduces the risk of developing cancer. In fact one study demonstrated an increased risk of lung cancer in male smokers who took antioxidants vs. male smoker who did not supplement. Whether this effect was from the antioxidants is unknown but it does raise the issue that antioxidants may be harmful under certain conditions.
Vitamin E is a powerful antioxidant that prevents the oxidation of lipids or fats. Studies have shown that Vitamin E can improve cellular oxygen utilization, enhance immune response and possibly reduce the risk of heart disease. Vitamin E is found in whole grain breads, beans, liver, vegetable oils and leafy green vegetables.
Selenium enhances the antioxidant properties of Vitamin E, and it's a powerful antioxidant on its own. The amount of selenium found in food depends on the amount of selenium in the soil the food was grown in. Selenium is present in all nuts and seeds and many other foods like brewer's yeast, dairy products, whole grains, alfalfa and nettles.
Vitamin C is a potent scavenger of free radicals. It also protects other antioxidants like Vitamin E. Vitamin C plays a key role in immune system function. It's found abundantly in citrus foods, broccoli, cauliflower, cantaloupe, strawberries and peppers.
Beta Carotene is a precursor to Vitamin A, and one of a class of compounds called carotenoids which have an antioxidant effect. Vitamin A is necessary for healthy skin and mucous membranes. Beta Carotene and Vitamin A both have been shown to guard against heart disease, stroke and high cholesterol levels. Beta Carotene is found naturally in carrots and other yellow and orange vegetables, as well as in dark leafy greens.
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