Antioxidant Foods and Supplements

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Antioxidant Foods and Supplements JoAnn Guest Jan 25, 2005 15:48 PST

 

http://www.raysahelian.com/antioxidant.html

Antioxidant Foods

 

Just about everybody has heard the word “antioxidant.” Over the past few

years, articles touting the benefits of antioxidants—such as vitamins C

and E—have been touted in countless magazine and newspaper articles.

Yet, even with all this press, most people don’t have a good

understanding of the concept of oxidation and anti-oxidation.

 

I recently asked a number of my patients if they really knew what the

word “antioxidant” meant. Although the majority of these patients were

taking antioxidants, only a few understood what they were or how they

really worked.

 

Antioxidant Dosage Guidelines:

 

The following is an antioxidant dosage recommendation for the average

person who has no major medical problems. Please discuss with your

health care practitioner the appropriateness of the above dosages for

your particular condition.

 

Each person is unique and each doctor has a different set of guidelines

since it is almost impossible to know for sure the ideal dosage for each

person.

 

Additional powerful antioxidants to consider are acetyl-l-carnitine and

CoQ10 .

 

Vitamin E—20 to 400 units a few times a week of the mixed tocopherols

and tocotrienols. Since vitamin E is fat soluble, it stores in fat cells

and does not have to be taken every day.

Vitamin C—100 to 500 mg a day.

Selenium—20 to 100 mcg most days.

Lipoic acid—20 to 50 mg a few times a week.

 

Carotenoids and flavonoids may be obtained through fruits and

vegetables, however supplements can be extremely helpful.

 

Index of Supplements and Herbs -

by Ray Sahelian, M.D.

 

Understanding Antioxidants

 

A common way used to describe " oxidation " is a piece of metal in the

process of 'rusting'. The process that occurs in the body is obviously

different since we are made of living tissue.

 

During the normal metabolism (or breakdown) of carbohydrates, fats, and

proteins for energy production, certain molecules are " generated " that

can 'damage' the contents within cells.

These destructive molecules often contain an " unstable oxygen atom "

missing an electron.

 

You may recall from high school or college chemistry that atoms, such as

hydrogen and oxygen, have a pair of electrons spinning around them.

 

An atom with only one electron in its orbit is very unstable. Chemists

call this atom a 'free radical " .

 

This free radical can then steal an electron from a neighboring molecule

and hence cause it to be damaged.

The process of this damage is called oxidation.

 

Cigarette smoke, fried foods,transfatty acids, ozone, excessive sun

exposure, car exhaust, certain drugs, radiation, and air pollution are

common causes of oxidation.

 

The body had developed ways to " counteract " these oxidants by producing

'antioxidants'.

 

An antioxidant is any chemical, natural or synthetic, that has the

ability to neutralize oxidants (toxins or free radicals), thus

protecting our cells from being damaged.

 

There’s often a good balance between oxidation and anti-oxidation. A

certain amount of oxidation in the body is necessary in order to fight

infections or do repair work within cells.

 

However, when a shift occurs leading to a " preponderance " of oxidation,

without adequate antioxidant support, the body undergoes what is called

“oxidative stress.”

 

The body normally produces powerful natural antioxidants—such as

superoxide dismutase (SOD), glutathione, and catalase—

to help fight these oxidants. Many antioxidants are also consumed

through the diet, particularly fresh organic fruits and vegetables.

 

When excessive oxidation occurs for prolonged periods, it can take a

toll on the system.

 

Changes occur in cells which include damage to fatty acids, inactivation

of enzymes, deterioration of cell membranes, breakdown of proteins, and

damage to the DNA.

 

For instance, if oxidants damage DNA, the eventual consequence could be

a higher likelihood of cancer.

 

If the damage occurs in arteries that supply blood to the heart, it

could lead to hardening of the arteries and a heart attack.

 

All these changes lead to disease and premature aging.

 

Over the past few years, scientific evidence has slowly accumulated

indicating that taking antioxidant supplements could potentially reduce

the risk of certain illnesses and maintain brain health.

 

There is, as of now, no proof that ingesting antioxidants prolongs life

span in humans, but enough evidence has accumulated on the benefits of

antioxidants that one should not casually dismiss their potential in

improving quality of life and slowing the progression of certain chronic

degenerative disorders.

 

But with the thousands of antioxidants available in our foodstuffs and

the dozens available as supplements, which ones should you take, and in

what dosages?

 

This chapter will provide you with practical guidelines.

 

What Can Antioxidants Do for You?

 

As a rule, you are not likely to notice any immediate cognitive benefits

from taking the antioxidants discussed in this chapter. Therefore, do

not expect any dramatic changes in mood, energy, alertness, and memory.

 

Antioxidants can be compared to health insurance. You pay your monthly

fee but don’t often get the benefits until years later when you need a

hospital bill paid.

 

Antioxidants serve to protect your brain cells, proteins, and DNA from

the gradual damage that occurs with the aging process.

 

However, chapter 12 discusses other nutrients that have antioxidant

benefits, such as CoQ10 and lipoic acid, which are mind energizers—they

have immediate " cognitive " effects.

 

What Conditions Do Antioxidants Benefit?

 

It’s quite likely that, over the long run, antioxidants could slow the

progression of heart disease, cancer, age related cognitive decline,

Alzheimer’s disease, Parkinson’s disease, and perhaps other conditions,

though there is no definite proof yet.

 

What Are Some Examples of Oxidants?

 

There are quite a number of " damaging oxidants " that we are exposed to

on a daily basis.

 

The most common are hydroxyl (OH),

superoxide (O2),

hydrogen peroxide (H202),

and ozone (03).

 

Brain Cells need Antioxidants

 

The cell membrane of 'neurons' is made mostly of " phospholipids " , which

contain fatty acids.

 

Nerve fibers that travel from the brain to the spinal cord, and from

the spinal cord to the rest of the body, are also insulated with a

white-colored fatty substance called myelin.

 

With time, these fats can become " oxidized " , interfering with proper

nerve activity.

 

The process of fats becoming oxidized is called " lipid peroxidation " .

 

The oxidation of fats contributes to brain aging and can accelerate

degenerative disorders such as Alzheimer’s disease.

 

You may recall from chapter 7 that the brain contains a great deal of

" polyunsaturated fatty acids " , such as DHA, which is particularly

" susceptible " to oxidation.

 

As we age, many of these fatty acids in the brain become " damaged " due

to 'oxidation' and they " lose " some of their " double bonds " , thus

becoming more " saturated " .

 

Neurons in the brain become less " efficient " the more the " fatty acids "

become saturated.

 

Antioxidants can thus play a protective role in keeping the fatty acids

in the brain healthy.

 

After all, about 60 percent of the brain is made of fat.

 

Antioxidants and Memory

 

Although many antioxidant pills do not immediately influence cognition

and memory, they very well could have a positive effect in the long run.

 

 

Researchers at the University of Bern, in Switzerland, evaluated a total

of three hundred male and one hundred thirty female volunteers, aged

sixty-five to ninety-four, over twenty-two years.

 

In 1971, they measured blood levels of three antioxidants:

 

vitamin E, vitamin C, and beta-carotene.

They also performed extensive memory testing.

 

They found that higher levels of antioxidants, particularly vitamin C

and beta-carotene, were associated with better performance in memory

testing.

 

The researchers state, " These results indicate the important role played

by antioxidants in brain aging and may have implications for prevention

of progressive cognitive impairments. "

 

The researchers only tested blood levels of three antioxidants. It is

quite likely that a number of other antioxidants play a role in helping

us preserve memory and mental capacities in our later years.

 

For instance, an eight-month study in rats showed administration of

extracts from blueberries and spinach, either alone or with vitamin E,

was able to " slow damage " to brain cells due to the " aging process "

(Joseph 1998).

 

In this chapter I will briefly discuss some of the well-known

antioxidants and also mention others that should be considered as part

of a comprehensive antioxidant mind-preserving program.

 

 

It’s More than the ACES

 

For many years I heard doctors recommend the ACES—vitamins A (as

beta-carotene), C, E, and the mineral selenium—

as if they were the only important antioxidants.

 

We now know there are thousands of substances that can act as " free

radical scavengers " . Dozens of antioxidant products are available over

the counter.

 

Please keep in mind that many foods, plants, herbal extracts, and other

edible substances such as mushrooms, royal jelly, bee propolis, seaweed,

and others, contain beneficial antioxidants and nutrients.

 

Vitamin C

 

 

Also known as ascorbic acid, vitamin C was isolated in 1928.

 

This vitamin serves as an excellent antioxidant and could protect brain

cells, including cells in the eye.

The eye is highly susceptible to damage by sunlight, oxygen, various

chemicals, and pollutants.

 

Because of an aging Western world population and a continued depletion

of ozone, having adequate antioxidants in the eye is very important.

 

But how much vitamin C is enough to protect our cells?

 

Ever since Nobel Prize winner Linus Pauling extolled the benefits of

megadosing with vitamin C, the medical community has been debating the

optimal dosage intake of this vitamin.

 

Although many doctors stood firm for a long time asserting that the RDA

of 60 mg for this vitamin was adequate, more and more doctors are now

realizing that higher dosages can confer additional antioxidant

benefits.

However, the optimal daily intake of vitamin C has not yet been

determined, nor is it likely to be determined soon. Nevertheless, we now

suspect that excessively high intake of vitamin C, expect perhaps in the

therapy of a particular medical condition, may not be necessary.

 

A study published in the American Journal of Clinical Nutrition points

that large doses of ingested vitamin C may be excreted without being

utilized (Blanchard 1997).

When the dosage of vitamin C given to a group of healthy men was

increased from 200 mg a day to 2,500 mg a day, blood levels increased

only negligibly.

James Blanchard, Ph.D., a professor of pharmacological sciences at the

University of Arizona in Tucson, reports that the blood levels of

vitamin C generally reflect the levels found in the rest of the body.

 

Recommendations

 

Most people should have adequate antioxidant protection with vitamin C

at a dose of 100 to 500 mg per day. The majority of our intake of

vitamin C should be obtained from fruits and vegetables, which

additionally provide hundreds of beneficial carotenoids and flavonoids

that often work synergistically with vitamin C.

 

Many people take more than one antioxidant on a daily basis. Since

antioxidants help " protect " each other from being " destroyed " , the

amount required for each one would be 'lessened' when taken together

(synergistically).

 

Carotenoids

 

 

These are a group of compounds that impart some of the orange color in

vegetables and fruits. At least a few hundred of these carotenoids are

found in our produce.

 

Beta-carotene is the best known, but others are becoming more popular

including lycopene (found in organic tomatoes, watermelon, and many

pink/red colored produce), lutein, zeazanthin, and others.

 

Many carotenoids have anti-tumor, antibacterial, antiviral,

anti-inflammatory, and antihistaminic actions. A diet rich in fruit and

vegetables is likely to help prevent age-related " mental decline " .

 

Recommendations

Most healthy individuals do not need to take supplements of carotenoids

since they can be easily found in produce. I recommend consuming a

variety of foods and vegetables on a daily basis.

 

There is a potential risk of causing an imbalance when supplementing

with high doses of only one carotenoid, such as beta-carotene, at the

expense of the others.

 

It’s possible, though, that someday we may discover that certain medical

conditions may respond to supplementation with specific carotenoids.

 

 

Flavonoids

 

 

Similar to the carotenoids, " flavonoids " are plant substances that have

important antioxidant properties.

Many have anti-tumor, antibacterial, antiviral, anti-inflammatory, and

antihistaminic actions.

 

Some of the well-known flavonoids include quercetin, apigenin, rutin,

and flavones.

 

A certain type of flavonoids, called proanthrocyanidins, is found in

extracts of pine bark and grape seeds.

 

Polyphenols are another group of beneficial flavonoids.

 

One such polyphenol, known as catechin, is found in green tea and other

teas. You can find polyphenols in organic fruits, vegetables, herbs,

wine, and certain legumes, lentils and beans.

 

Recommendations

Flavonoid supplements are sold either individually, in combination with

other flavonoids and carotenoids, or in combination with other

nutrients.

 

I recommend your diet include a wide range of organic fruits (citrus,

berries), whole grains, herbs, raw nuts, seeds, and organic vegetables

(garlic, onions, broccoli).

 

It’s possible we may someday determine that additional supplementation

with specific flavonoids could potentially be beneficial in certain

medical conditions.

 

Glutathione

 

 

This antioxidant, made from the combination of three amino acids

cysteine, glutamate, and glycine, forms part of the powerful natural

antioxidant " glutathione peroxidase " (GP) which is found in our cells.

 

GP plays a variety of roles in cells, including " DNA synthesis " and

repair, " metabolism " of toxins and carcinogens, enhancement of the

" immune system " , and prevention of " fat oxidation " .

 

However, glutathione is predominantly known as an " antioxidant "

protecting our cells from damage caused by the free radical " hydrogen

peroxide " .

 

Glutathione also helps the other antioxidants in cells stay in their

active form.

 

Brain glutathione levels have been found to be lower in patients with

Parkinson’s disease.

 

Glutathione is found in foods, particularly organic fruits and

vegetables.

 

" Cyanohydroxybutene " , a chemical found in broccoli, cauliflower,

brussels sprouts and cabbage, is also thought to increase glutathione

levels

(Davis 1993).

 

Although glutathione is available in 'pill form' over the counter, its

utilization by the body is questionable since we don’t know if it can

'easily' enter cells,

even after it is " absorbed " in the bloodstream.

 

Certain nutrients help raise tissue levels of glutathione including NAC,

methyl donors, lipoic acid and B12.

 

However, there appears to be a feedback inhibition in glutathione

synthesis.

 

This means that if glutathione levels are excessively increased with the

help of nutrients, the body may " decrease " its 'natural production'.

 

The frequent use of " acetaminophen " (Tylenol) *depletes*

" glutathione levels " .

 

Recommendations

Glutathione is sold in pills with dosages ranging from 50 to 250 mg.

Glutathione is a promising antioxidant.

 

However, due to the inconsistencies in the medical literature on the

ability of glutathione to enter tissues and cells when ingested orally,

and the possibility of feedback inhibition, I can’t confidently

recommend supplementation with this nutrient until more information is

published.

 

Selenium

 

 

This mineral forms part of a very important enzyme normally present in

our bodies called

" glutathione peroxidase " .

 

The richest sources of selenium are alaskan salmon and other seafood,

followed by whole grain organic cereal products and raw nuts.

 

The average intake of selenium in the American diet is 70 to 100

micrograms a day. Occasional supplementation with 20 to 100 micrograms

of this mineral appears to be safe. Selenium in much higher amounts can

act as an oxidant and thus is counterproductive (Spallholz 1997).

As with most supplements, low-dose use seems to be a cautious approach.

 

Summary

Pick up any health magazine and you are likely to see ads promoting

dozens of different antioxidants. Many of them have a scientific basis

to support their antioxidant properties.

However, you can’t just take all of them. What should you do? First,

keep in mind that as of yet there is no definite proof that antioxidant

supplements will keep your brain young.

 

However, there is enough promising evidence to convince me to recommend

the antioxidants mentioned in the sidebar.

 

Second, make sure you obtain the bulk of your antioxidants through

fresh organic foods.

 

Carotenoids and flavonoids can be easily obtained through fruits,

vegetables, herbs and whole foods.

 

If you do wish to take additional supplements, I recommend a

multi-oxidant pill that contains small amounts of many antioxidants as

opposed to large amounts of just one or two. You could even have two or

three different products on your kitchen counter and alternate their use

so you don’t get the same antioxidants in the same dosages all the time.

Remember that the body needs some oxidation in order to fight certain

germs.

 

Effects of 6-month multivitamin supplementation on serum concentrations

of alpha-tocopherol, beta-carotene, and vitamin C in healthy elderly

women.

 

Int J Vitam Nutr Res. 2004 Mar;74(2):161-8.

 

OBJECTIVE: The aim of this study was to evaluate the effect of

supplementation with nutritional doses of antioxidant nutrients on the

serum concentrations of ascorbic acid, alpha-tocopherol, and

beta-carotene in healthy elderly women.

 

METHODS: The study was performed as a randomized placebo-controlled,

double-blind trial. Two hundred forty-one free-living, healthy women

aged 60 years and older were recruited by newspaper advertisement in

Hanover, Germany and its environs.

 

As 21 women dropped out, data of 220 women (aged 60-91 years median 63

years) were included in this evaluation. Subjects were randomly assigned

to receive either a multivitamin/mineral or placebo capsule with

identical appearance for six months containing 36 mg 36mg vitamin E, 150

mg vitamin C, and 9 mg beta-carotene.

 

Serum concentrations of vitamin C, alpha-tocopherol, and beta-carotene

were measured initially and after six months of supplementation. Data

were analyzed with the SPSS 10.0 program.

 

RESULTS: Median serum concentrations of alpha-carotene and vitamin E

increased significantly in the supplemented group (p=0.000), whereas no

significant modifications were observed in the placebo group.

 

Median vitamin C concentration of the supplemented group did not differ

from baseline after intervention, but that of the placebo group was

significantly decreased after six months (p=0.000).

 

In comparison to estimated desirable serum concentrations of > 30

micromol/L vitamin E, 50 micromol/L vitamin C, and > 0.4 micromol/l

beta-carotene at baseline, lower concentrations were found in 21.1%,

6.9%, and 1.0% of all subjects, respectively.

 

After supplementation none of the members of the supplemented group had

tocopherol concentrations below 30 micromol/L and only one woman of the

supplemented group had a serum beta-carotene concentration below 0.4

micromol/L.

The change in serum concentrations of vitamin C and E in the

supplemented group depended on the status at baseline.

 

CONCLUSION: A six-month supplementation with physiological doses of

antioxidant vitamins improves the blood concentration of these nutrients

even in relatively well-nourished elderly women or, as seen for vitamin

C, prevents reduction of serum concentrations. Prevalence of suboptimal

serum concentrations can be reduced.

_________________

 

JoAnn Guest

mrsjo-

DietaryTi-

www.geocities.com/mrsjoguest/Genes

 

 

 

 

 

AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

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