Did you, by chance, see a car engine sputtering as it runs out of gasoline? The body, too, reacts likewise when our energy, fuel from sugar and fat, is depleted. A similar response manifests itself when the immune system is not continuously supplied with the disease-preventing and rejuvenating antioxidants. A deficiency in any of these powerful nutrients can create an imbalance in any of the body systems resulting in cardiovascular disease, cataract, cancer, diabetes, respiratory tract infections, rheumatoid arthritis, infertility, mental illness and even Alzheimer’s disease, leading to physical and mental health decline and premature aging and death.
Since antioxidant deficiency is a common factor to this long list of chronic and dangerous diseases, we should give these valuable nutrients extra attention. Antioxidants have the ability of reversing cell oxidative damage. Such cell oxidation, known as free radicals, can result into the above disorders, some of which even mighty modern medicine and its powerful pharmaceutical drugs are incapable of treating. You must ask yourself what causes some cells to go awry, turning into free radicals? Oxygen is a double-edged sword. It is the most essential element to sustain human life as well as plants and other living creatures. Every cell in the body is dependent on oxygen to help it deliver the energy in food to all body systems in order to function properly. However, during the combustion process, oxygen can oxidize cells due to its chemically reactive action, leading to cellular damage and disease. Free radicals, on the other hand, are normal products of the body processes of breathing, burning energy and more. They are also the leftover waste of various body functions as well as smoke, pollution, radiation and fried and barbecued food. The only way to defuse such unstable cells is through dietary supplement of antioxidants, which reverse the cell’s oxidized condition to a normal state as well as protect it. This ongoing battle between normal cells and free radicals can only be controlled if there is a fine balance between adequate antioxidant intake and oxidized cell exposure.
The best-known antioxidants are vitamins C and E, beta-carotene that converts to vitamin A and others found in everyday fresh foods. Simple nutritional changes and antioxidant supplements can lead to good health and longevity rather than illness, early aging and death.
Your body’s ability to overcome an infection and to detoxify from pollution and ingested toxins are measures of your health balance. You must be asking yourself what are these amazing biochemicals that are capable of defending my body or wondering if they come in one “magic pill”. I am not surprised, because I had the same thought until I discovered that antioxidants are found in nothing else than everyday healthy food such as fruit, vegetables, legumes, whole grains, nuts, seeds, meat and fish. Yes, fresh organically-grown whole natural foods give better results than any compounded pill.
Every now and then, we hear of a new antioxidant being discovered in common foods such as berries, grapes, pomegranates, tomatoes, broccoli, or turmeric. They range from vitamins A (beta-carotene), C and E, zinc and selenium to substances like bioflavonoids, lycopene and anthocyanidins. These phytochemicals can boost immunity and disease-resistance, increase fertility and decrease inflammation and autoimmune disorders. In cases like Alzheimer’s disease, beta-carotene and vitamin E were found in very low levels in the blood of those affected with the disease. In people who are deficient in vitamin C or E, cataracts are more likely to develop. Individuals with lung cancer and repeated respiratory tract infections were found to have low levels of vitamin A, but with increased consumption of raw fruit and vegetables rich in beta-carotene, the risk of the disease is reduced. Heart patients lowered their risk of heart attack substantially with vitamins C and E supplements. High doses of beta-carotene reduced the risk of both stroke and heart attack, while a high dietary intake of red, orange and yellow vegetables and fruits gave even better results. For these reasons and more I will share with you the following information on some of the most essential antioxidants and natural unrefined unprocessed foods, which contain them.
Beta-carotene, which is converted into vitamin A in the body, is found in abundance in carrots, sweet potatoes, cabbage, watercress and squash; followed by broccoli, tomatoes, pumpkin, melon, mangoes, apricots and meat; then come peas, cauliflower, lemon, peppers, strawberries, grapefruit, kiwi fruit and oranges. These provide protection against repeated respiratory tract infections, risk of lung cancer in smokers, heart disease and stroke. Fresh raw organic fruits and vegetables give better results than supplements.
Vitamin C is very high in fruit and vegetables. They are best eaten fresh and uncooked. Vitamin C protects the brain and body cells as well as the arteries and works to make other vitamins (B and E) and minerals (iron, magnesium, manganese) more effective.
Vitamin E is abundant in nuts, seeds, and their oil, sweet potatoes, wheat germ, tuna, mackerel and salmon; and peas, beans and meat follow. Vitamin E is a natural blood thinner. In combination with C and beta-carotene, it reduces the risk of fatal heart attacks, stroke, blood pressure, cardiovascular disease and other illnesses.
Zinc is available in high amounts in oysters, gingerroot, lamb, pecan and Brazil nuts, egg yolk, peanuts, almond, shrimp and turnip. Nuts are best eaten lightly roasted, unsalted and in small amounts. They should be stored in glass jars away from heat and bright sunlight as they are susceptible to rancidity. Zinc deoxidizes cells, thus disarming free radicals.
Selenium is found in oysters, herring, mushroom, Brazil nut, molasses, tuna, beef liver, cod, chicken, cottage cheese, cabbage and zucchini. A farming soil rich in selenium yields a selenium-rich crop, whereas over-farmed soils become deficient in the mineral. This mineral is also considered an antioxidant due to its protective properties against free radical damage and carcinogens. Selenium boosts immunity against infections, decreases inflammation, enhances the effect of vitamin E, improves heart and vascular conditions and increases fertility.
Deficiency signs of antioxidants in general can range from frequent infections, cataracts, diabetes, heart-related disorders, infertility and family history cancer to premature aging. To enhance your uptake of antioxidants, you should increase your intake of fresh organic fruit and vegetables, especially sweet potatoes, carrots, peas, watercress, cabbage and broccoli. Other minerals in plants work as cofactors to disarm free radicals and detoxify the body from pollution, cigarette smoke, direct bright sunrays and fried, burned (barbecued and blackened), and rancid (nuts and oils) foods. All vitamins and minerals work in a synergy in the body to help and enhance each other’s function and effect. Sometimes one type of vitamin would not get absorbed or give benefit without another mineral or vitamin.
To keep healthy and young, eat organic fresh produce; avoid all types of pollution and stimulants; and stay away from over-exercising and exhaustion. However, if you feel you are not receiving enough dietary antioxidants and phytochemicals, take a comprehensive daily supplement. Your health and wellbeing deserve your effort; a little effort can give surprising results.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)