Post 145

Antioxidants

Every antioxidant plays an important role in protecting your cells, both from within and without. By incorporating a wide variety of the types of foods which contain high amounts of these antioxidants, you have an above average advantage for good health, correcting a health problem, and enjoying true anti-aging which cannot be found in a jar. The body generally breaks down over a period of time, usually years and not as sudden as we tend to think when discovering we have become ill. Think of antioxidants as true preventative medicine.

When working to regain your health, remember that it could take years to get back. The good news is that results begin fairly quickly when you truly pursue it, averaging about within 8 weeks change will have begun. Sometimes results can be dramatic and fast, but don’t count on this being the case or you could be disappointed. You may not be able to see the initial changes when you begin a diligent health program, but be assured, they are happening regardless. This is why natural health is a lifestyle and not something temporary for results such as dieting. If you approach this as a way of life, you will be content. To do this, you need information to help you to understand the role certain nutrients play in our health. When you understand the true reasons these are so important, it makes it easier to follow. Let’s review some of these critical antioxidants, which without, you will not enjoy vibrant health long term;

Oxygen Verses Oxidative Stress

Antioxidants prevent free radical damage and prevent oxidative damage to our body’s DNA, membranes, and proteins. There is a big difference between our bodies needing oxygen to live and oxidative stress. Our body defends itself against oxidative stress and free radical damage with the ingestion of antioxidants.  Antioxidants are found highest in specific foods. In addition to these foods, it is recommended that you also take antioxidant supplements.  So what exactly are free radicals?

Free Radicals–  Free radical molecules are missing one or more electrons, and this missing electron is responsible for biological oxidation.

The missing electron(s) cause the molecules to become incomplete.  Just as an invader, these incomplete molecules will then aggressively attack other healthy molecules in order to replace their missing parts. This reaction is what is called oxidation. Oxidation is called “biological rusting”. This is an effect caused by too much oxygen in your tissues. Free radicals are thieves.  They literally steal electrons from the proteins in your body which damages the cell structures and DNA.  Damaged DNA replicates itself which means it makes more of itself, spreading as a sickness. The renegade free radical molecule is a contagion of biological damage. Free radicals collect in your cell membranes– this is referred to as lipid peroxidation.  The cell lipids are sensitive to oxidative damage, and as they become damaged, the membrane becomes brittle and leaky.  The result is the cell eventually disintegrates and dies.

Free radical damage over time interfers with your DNA maintenance and alters its structure with the DNA bases. Free radical damage is linked to over 60 diseases, including but not limited to, cancer. Free radical damage can be easily seen when a person is for example, aging poorly, looking older than their calendar year says they are. But this is only one physical clue to what is happening to the cells within your body. What you are seeing in your skin, which is just one example, is what is happening to your cells, organs, bones, joints, etc. This is also why antioxidants are also referred to as anti-aging supplements.

Oil Soluble Antioxidants Verses Water Soluble

Oil Soluble types of antioxidants need to be taken with food, meals which contain fat, in order to be absorbed.  For example, taking a Vitamin E capsule, zeaxanthin, astaxanthin, lutein– and others such as these, with a glass of water on an empty stomach, will NOT be assimilated by your body.  If a supplement instruction says to take with food, be sure to do so.  If it says to take it with water on an empty stomach, be sure to do this as well. You need both oil soluble and water soluble antioxidants in order to protect your cells from oxidative damage. Fat is especially prone to free radical damage. Your cell membranes are made largely of fat and the interior of the cells and the fluid between them is mostly water.

Soures of Fat Soluble Antioxidants– (hydrophobic)  

Cell membranes are made mostly of fat

• Vitamin E (elasticity of skin and tissues)
• Vitamin A (elasticity of skin and tissues)
• Lipoic Acid (tissues, liver, cardiovascular)
• Carotenoids (skin, eyes, cardiovascular)
• Omega 3 Fatty Acids (tissues, cardiovascular)
• Coconut Oil (brain fat)
• CoQ10 (cardiovascular, brain)
• Vitamin D (critical to multiple functions, skin, immunity, brain, cardiovascular)
• Resveratrol (cardiovascular, anti-aging) Can be taken with food or with water
• Zeaxanthin (vision)
• Astaxanthin (vision, anti-aging)
• Lutein (vision)

Water-Soluble Anti-Oxidants  (hydrophilic)

• Resveratrol (anti-aging, pairs well with CoQ10)
• Vitamin C (except for Ester C)
• Polyphenols  (in tea leaf)
• Glutathione  (in foods containing the amino acids glycine, cysteine, and glutamate- see below)

Much of your defense against free radical damage involves enzymes, referred to as enzymatic antioxidants.  Enzymatic antioxidants cannot be supplemented but rather are produced by your body and require specific minerals such as manganese, iron, zinc, and copper.  Foods containing these minerals will help your body fight against free radical damage. These Enzymatic Antioxidants are in a sense, are acting as an ongoing detoxifier.  Enzymatic antioxidants convert the free radicals into hydrogen peroxide and then into water, flushing out free radicals from the body. Because these enzymes have to be produced by the body, it is critical to have a healthy diet or your body will be gradually breaking down from oxidative stress with the end result being disease, premature aging, and early death. People tend to react to disease as if it has just happened all of a sudden, but it is something which occurs over a period of time. If you are not currently sick, changing your diet now to begin reversing this cellular damage is of course recommended.

So what are these primary enzymatic antioxidants?

• Glutathione (peroxidase & reductase)  Glutathione MUST be produced in your body. In order to manufacture it you need what is called precursors.  The precusors you must have to product glutathione are cysteine, glutamate, and glycine. These enzymes contain an important trace mineral- selenium and are found mostly in the liver.  The amount of selenium you need each day is about 200 mcg.
  • Selenium– Brazil nuts– 2 RAW Brazil nuts each day will supply the daily amount of selenium you need. Eat this with a meal.
• Catalase (CAT) This enzymatic antioxidant needs manganese and iron.  CAT completes the process started by SOD.
  • Iron-  blackstrap molasses, dark leafy greens, clams, squash, red meat- lamb & beef, sunflower seeds, dark chocolate
  • Manganese-  mussels, hazelnuts, butter beans, lima beans, pumpkin seeds, chickpeas
• SOD (superoxide dismutase)  This enzymatic antioxidant is found in almost every aerobic cell and extracellular fluid.  It requires manganese, copper, zinc, and iron
  • See sources of manganese and iron above
  • Copper-  oysters, sesame seeds, kale, chickpeas, shiitake mushrooms, cashews, prunes, fermented soy, goat cheese, avocado

First line of defense are non-enzymatic antioxidants.  These interrupt the chain reactions of oxidative damage caused by free radicals.  This first line of defense helps prevent antioxidant depletion. These antioxidants are;

• Vitamin C–  citrus fruits, sour fruits, superfruits such as camu camu, acerola berry, yum berry
• Polyphenols–  tea leaf
• Vitamin E-  oils from grains
• GSH  (glutathione) available through ingestion of foods containing these amino acids;  glycine, cysteine, glutamate
  • Cysteine—  all high-protein foods: all meats and poultry, dairy and eggs, quinoa, buckwheat, garlic, onion, red peppers, broccoli, Brussels sprouts, lentils, wheat germ, oats, granola
  • Glycine-– fish meat dairy, spinach, kale, cauliflower, cucumber, beans, pumpkin, banana, cabbage, kiwi
  • Glutamate— tomatoes, fish, cured meats, parmesan cheese, roquefort cheese, broccoli, walnuts, peas, fermented soy, mushrooms

As you can clearly see, these are foods we actually like– so this is good news- the diet is not hard to incorporate.

Every antioxidant plays a role in protecting your cells, both within and without. By incorporating a wide variety of the types of foods which contain high amounts of these antioxidants, you have an above average advantage for good health or for correcting a health problem. The body usually breaks down over a period of time, even years. When working to regain your health, remember that it could take years to get back. The good news is that results begin fairly quickly when you truly pursue it, averaging about within 8 weeks. Sometimes results are dramatic and fast, but don’t count on this being the case or you could be disappointing. You may not be able to see the initial changes when you begin a dilagent health program, but be assured, they are happening regardless. This is why natural health is a lifestyle and not something temporary for results such as dieting. If you approach this as a way of life, you will be content. To do this, you need information to understand the role certain nutrients play in our health. When you understand the true reasons these are so important, it makes it easier to follow. Let’s review some of these critical antioxidants, which without, you will not enjoy vibrant health long term;

Detailed Information on Antioxidants Produced by Your Body

1. Glutathione-  the Master Antioxidant

The most important of all antioxidants is Glutathione, a tripeptide.  Glutathione is found in every cell and is called the “Master Antioxidant”.  Glutathione works inside the cell maximizing all of the other antioxidants such as Vitamin E, C, ALA (alpha lipoic acid), and CoQ10. Glutathione improves the nutritional performance of all of the fruits and vegetables you eat, which helps to detoxify your system and improve your level of energy. It’s primary function is to protect your cells against oxidative stress, aging, and to prevent disease. Because it removes toxins from your cells, chose these foods whenever you are actively trying to follow a detox program. If undergoing medical treatments such as chemotherapy and radiation, focus on glutathione production because it also protects your cells from the side effects of radiation and chemicals.

Glutathione production also diminishes as you age. The foods you need to increase, especially as you age are;

• Grass finished organic meats (not just grass fed, but grass-finished)
• Organic dairy such as yogurt and brick cheeses
• Organic eggs from cage free chickens
• Organic Turmeric
• Organic Whey Protein
• Organic squash
• Organic peppers
• Organic cruciferous vegetables (always cooked)
• Organic garlic & onions
• Cleanly raised or wild caught fish
• Fermented soy (not unfermented, not tofu)
• Organic Mushrooms

2. CoQ10 (ubiquinone) 

CoQ10 is required by every cell in your body in order to protect you from free radical damage.  It is plentiful when you are under the age of 25 but seriously reduces as we age.  CoQ10 is converted to ubiquinol within the cells.  However, as you age, it is not as easily converted and if you are in ill health, or over the age of 50, you may derive more benefit from a “pre-converted” form of a CoQ10 Ubiquinol form.  If you are younger, you should have no problem converting it and the added supplemental expense is not warranted.  If you are older and suffering from plaque build-up in your veins and arteries, and prescribed statin medication, be aware– these drugs deplete CoQ10, so supplementing is critical to you. CoQ10 is responsible to reduces the natural visible signs of aging, support your immune system, nervous system, cardiovascular system, reduce blood high blood pressure, and provide energy to the cells.

3. ALA  (alpha lipoic acid) 

This is a unique antioxidant because it can cross the blood-brain barrier and also regenerate other antioxidants which may be deficient, like Vitamin C, Vitamin E, and Glutathione.  ALA is regenerative for the brain and is an excellent companion supplement to Ashwaganda and Lion’s mane for all brain diseases, Alzheimer’s, Parkinson’s and dementia.  It is a regenerative antioxidant which can dramatically reduce inflammation at a gene level.  It can reduce high blood sugar by improving sensitivity to insulin.  In addition to bentonite clay, ALA is a potent chelator to remove heavy metals and should be consumed by any person who eats fish regularly.

Gluthathione, ALA, and CoQ10 CANNOT be Produced by Your Body

These are critical and MUST be gathered through your diet including foods high in antioxidants. The foods that help you produce these in your body are;

1. Vitamin C

This antioxidant is essential to producing collagen.  Collagen is responsible for the structure of your skin (anti-aging), veins & arteries, bone, cartilage, tendons, and ligaments.  It prevents oxidative stress as a major electron donor which helps to maintain optimal flow of electrons into your cell membrane, and protects critical molecular elements.  It prevents free-radical damage to protein and fats.  Vitamin C can be hard on the stomach and when taken in excess, can promote diarrhea.  To help reduce this effect, use a Vitamin C powder and add some non-aluminum baking soda. This will transform Vitamin C to Sodium Ascorbate which is alkalizing and easy on the stomach. Liposomal C is a form which makes Vitamin C better assimilated by your cells. Foods highest in Vitamin C include these;

Raw organic fruits and vegetables, especially citrus, red bell peppers, purple cabbage, papaya, strawberries, raspberries, kiwi, cantaloupe, cranberries, blueberries, watermelon, pears, apples, and banana

2. Resveratrol

Resveratrol helps to protect your body from oxidative stress and free radical damage. It inhibits the spread of cancer, reduces inflammation, and improves the elasticity of blood vessels. Resveratrol is another anti-aging antioxidant which also improves the elasticity of your skin along with Vitamin E.  It has been found to be effective for reducing blood pressure and protecting the nerves. Resveratrol protects the brain and may be beneficial for those with Alzheimer’s, Parkinson’s, Fibromyalgia, and chronic pain which involves protection of the nerves.

Primarly found in grapes, but also found in cocoa, red wine, peanut butter, blueberries, bilberries

3. Carotenoids

Carotenoids are in two groups;  Carotenes and Xanthophylls.  Carotenoids are naturally occurring antioxidant pigments which give foods their bright colors. Carotenes are found in foods like carrots and tomatoes.  Xanthophylls are present in mushrooms, zeaxanthin, and astaxanthin and primarly in kiwi, peppers, grapes, squash, and oranges.

4. Astaxanthin

Astaxanthin is a marine carotenoid found in algae. This antioxidant can also cross the blood-brain barrier as well as the blood-retinal-barrier which is important to protecting vision.  Neither lycopene nor beta-carotene can cross this retinal barrier.  Astaxanthin helps to protect your eyes from ultraviolet radiation and may be helpful in the prevention of cataracts, especially important to people living in high elevations. The list of benefits for supplementing Astaxanthin include these;

Cardiovascular health by reducing CRP (C-Reactive Proteins) and increasing HDL good cholesterol

Protects the immune system

Anti-inflammatory

Inflammation reduction for asthma, bronchitis, and arthitis

Increases endurance and stamina

Vision protection from cataracts, retinal detachment, glaucoma, and macular degeneration

Because it crosses the blood-brain barrier, it protects the brain from Alzheimer’s, Parkinson’s, and dementia

Protects the kidneys

Protects the esophagus, reduces acid reflux and indigestion

Increases sperm count

Anti-cancer

Aids in recovery from spinal cord injuries and back surgery

Aids in recovery from central nervous system injuries and disorders

May be beneficial in reducing symptoms of; Lou Gehrig’s Disease, Parkinson’s, pancreatitis, MS, neurodegenerative diseases, carpal tunnel, and Alzheimer’s

Stabilizing to blood sugar balance

Protects against radiation damage and may help prevent radiation damage from cancer treatments. Helps to prevent sunburn because it prevents radiation damage.

Protects DNA

Prevents free-radical damage and oxidative stress

5. Vitamin E

Improves elasticity in the skin, veins, arteries, and capillaries. As a supplement, mixed tocopherols provides a wide spectrum of Vitamin E compounds.  Synthetic Vitamin E not only contains just one compound- but has also been found to be ineffective. Vitamin E is primarly found in whole grains, particularly wheat germ, almonds, spinach, beet greens, safflower, sunflower, avocado, trout, shrimp, broccoli, kiwi, green leafy vegetables, olive oil, and squash

Basic Food List of Anti-Oxidant-Rich Groups

• Nuts
• Fruits & Vegetables
• Green Leafy Vegetables
• Seaweed
• Colorful Foods
• Sprouts
• Wheat Germ
• Seeds
• Green Tea
• Spices and Herbs
  • Top Anti-Oxidant Rich Spices;  cinnamon, cloves, turmeric rhizomes, ginger rhizomes, garlic, onion, oregano, rosemary