Here's an antioxidant definition!
It seems like the term "antioxidant" has
been fruitful and multiplied lately, because I sure see
and hear it more and more frequently! Since it has
become so widespread and proclaimed to be "good for your
health," I thought that it was important to provide you
with a good, understandable antioxidant definition.
In order to get a really good definition
of antioxidant, we're going to dissect the term "antioxidant"
itself. This won't be as gooey as dissecting frogs in high
school biology, heh heh heh…
Apples
are an excellent source of antioxidants! |
First is what "anti-" means. "Anti-"
is a prefix that means, in this sense, "acts against, counteracts
or prevents, cures or neutralizes." So this part of the
antioxidant definition means "something that counteracts
an oxidant." So what on earth is an "oxidant?"
Well, I could just say that an oxidant
is something that oxidizes, but I suspect that wouldn't
help your understanding very much. No doubt you've heard
of oxidizing and oxidation. What exactly is it?
"To oxidize" means to combine
with oxygen. So "antioxidant" literally means "to counteract
oxidization."
Well heck. I thought that the body needed
to combine with oxygen. Isn't that how metabolism
works?
Most definitely it does!!! And with proper
nutrition, the
body can handle a normal amount of oxidation. But here's
where it gets interesting.
What are "free radicals?"
The process of oxidation can produce
particles called "free radicals." Imagine something
being blown up. Particles fly everywhere. This is an extremely
general comparison, but I want to give you a better concept
of this!
The explosion could be compared to oxidation.
The particles flying around could be compared to free radicals.
Free radicals are little "incomplete"
particles. They are lonely little critters and look for
something to grab onto. They're like parasites
in the sense that they look for some "whole" particle to
attach themselves to so that they feel "complete" again.
Like Dr. Evil and Mini Me.
So what do they do in the body? Free
radicals attach themselves to other cells and tissue and
cause deterioration of those cells and tissues.
And they cause a "chain reaction" of deterioration
because they "steal" a part from whole cells and tissues
to complete themselves. Then those particles in turn have
to "steal" parts from other whole particles, cells and tissues.
And so the madness grows!
Free radicals and antioxidants - how do
antioxidants work?
So how do we stop the madness?? Antioxidants
to the rescue!!! These are the benefits of antioxidants.
Antioxidants counteract or neutralize free radicals
and their destructive effects.
Earlier in this antioxidant definition,
I mentioned that the body is designed to handle a certain
amount of oxidation and free radical activity. Free radicals
are produced through the normal process of metabolism.
However, there are additional
sources of free radicals in our environment these
days. Indoor and outdoor air pollution, home cleaning products,
personal care products and cigarette smoke are common sources
of free radicals.
The current "standard American diet" consists
of fast foods, heavy on fats, breads, sugars and fatty meats.
These types of foods do not contain antioxidants in any
beneficial amount. Combine that with an increasingly toxic,
free radical-laden environment and what do you think the
result is?
Where do you find antioxidants?
A good antioxidant definition would include
an example. It's doubtful that you'll ever hear someone
say, "Hey, I'm going to the store to pick up some antioxidants...
ya need anything?"
Certain foods and nutrients have
antioxidant attributes. Here is a list of the top
20 sources of antioxidants in commonly consumed foods per
the American Chemical Society. "Largest USDA Study
Of Food Antioxidants Reveals Best Sources." ScienceDaily
17 June 2004:
1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1
I'm sure you've heard information like
Vitamin C and E are good antioxidants, which is true. If
you look at it, the foods in the list above normally contain
those vitamins. Many more nutrients than those on this list
have antioxidant properties.
It is far more beneficial to you
to obtain antioxidants through fresh food than
artificial supplements because your body can assimilate
and use the antioxidants from fresh food much more efficiently.
Also, organically grown foods have higher levels of vitamins,
minerals and antioxidants than conventionally grown foods.
There are increasing amounts of research
and information about antioxidants and their role in maintaining
good health coming to light, as well as more information
on sources of food with high antioxidant properties, for
example, gogi berries, acai berries and wheatgrass.
Look into these things if they interest
you, especially now that you've got a good antioxidant definition.
It's pretty obvious that in today's
world, a diet with plenty of foods and high quality supplements
having antioxidant properties is key to health and vitality.
Death to free radicals!
Cheers!
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