We hear so much lately about “super foods,” and often antioxidants are associated with these types of foods. So what exactly are they and do we need them to stay healthy? Best Food Facts registered dietitian Sarah Downs breaks down the science and benefits associated with antioxidants.

What are they?

Before we can define what antioxidants are, we must first know what free radicals are. Free radicals are formed when certain molecules interact with oxygen. Their biggest danger to the human body is the potential for them to react with cellular components like DNA or the cell membrane, causing cells to function poorly or die. This damage to cells may initiate the early stages of cancer and heart disease. Free radicals are also suspect in the development of Alzheimer’s disease, arthritis, cataracts, diabetes, kidney disease, and age-related blindness.

Antioxidants are natural compounds found in some foods that help neutralize free radicals in our bodies.

There are many different substances that can act as antioxidants and those that are most familiar are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. There’s also glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. It’s important to note that each antioxidant has a different chemical and biological behavior and therefore plays a different role.

Are they important for health?

While we know that free radicals are contributors to many different chronic diseases, this doesn’t automatically mean that antioxidants will fix the problem. Currently, the research is inconclusive for most antioxidants; however, there is significant evidence that suggests eating whole fruits, vegetables and whole grains — that all are full of antioxidants — provides protection against many chronic diseases and aging.

Are added antioxidants as effective as those that occur naturally?

Often, vitamins like C, A, and E are added to foods. There is no physiological difference between these added antioxidants and those that occur naturally in foods. However, there’s no evidence that taking an antioxidant dietary supplement works as well as antioxidants found in foods. Moderation is key with supplements as they can be too much of a good thing. With food products, it is extremely difficult to consume an excess amount of antioxidants.

Do antioxidants lose their protective properties when cooked?

Depending on the food, cooking temperatures and methods can sometimes increase or decrease antioxidant levels. For example, lycopene in tomatoes remains fairly stable regardless of cooking temperatures, while beta-carotene levels decrease. The important thing is that you eat antioxidant-rich foods — raw, baked, boiled, and steamed are all great choices!

Is there a specific amount I need to consume each day?

There is no set recommended daily allowance (RDA) for antioxidants, but most health professionals will agree that making sure at least half of the plate at each meal is fruits and vegetables…which have lots of antioxidants in them!

What foods are the best sources for antioxidants?

The best sources are fruits and vegetables, as well as products derived from plants. Great antioxidant sources include berries, green-leafy vegetables, legumes, beans and whole grains.

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Noun. Antioxidants are naturally found in foods and help protect your body’s cells from damage, which may lower your risk of chronic diseases.

Used in a sentence:

Antioxidants include vitamins A, C and E, minerals like selenium and plant chemicals like flavonoids and carotenoids, and can be found in vegetables, fruits, whole grains, lentils, beans, seeds, nuts, green tea and even garlic.

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• Designing monthly meal plans
• Understanding daily intake values
• Incorporating flavorful fruits and veggies into your diet
• Managing portion sizes
• Reaping the benefits of antioxidants

Join us all this month as we celebrate nutrition. Here’s to happy, healthy eating!

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It’s not so much the antioxidants in these foods, but the phytochemicals that contribute to their health benefits. Phytochemicals are compounds found in all plant-based foods, of which there are thousands, and many have some activity in the body after we consume them.

The most common types of phytochemicals are the polyphenols and the flavonoids. Where can these be found?

• Dates
• Dried Cherries
• Dark Chocolate
• Fruits
• Vegetables
• Whole Grains
• Beans and Legumes
• Nuts and Seeds
• Tea and Herbal Teas
• Coffee
• Red Wine
• Cocoa

And the list goes on…

While most phytochemicals have antioxidant activity, this is not their primary action in the body. That is, they do much more than just stop free radicals from damaging our cells. Many of the polyphenols and flavonoids we consume also control our cells and genes so, among other activities, they:

• Help with detoxification
• Reduce inflammation
• Decrease blood clots
• Inhibit tumors

By consuming more plant-based foods and beverages in your diet you are also consuming more phytochemicals, as well as all of the important nutrients found in these foods like fiber, potassium, and other essential vitamins and minerals. So it’s a win-win situation!

“Glass of wine” by Jack-Benny Persson is licensed under CC BY-SA 2.0

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A recently published medical research study from the University of Alberta, Canada reports that resveratrol, a natural compound found in some fruits, nuts, and red wine, may enhance exercise training and performance. To learn more about this seemingly magical compound, we reached out to Dr. Tony Johnston, Professor in the School of Agribusiness and Agriscience at Middle Tennessee State University.

What is resveratrol? What happens when consumed by humans?

Dr. Tony Johnston: “Resveratrol is one of many compounds produced by plants in response to stress. It is found in the skins of grapes as well as other foods such as peanuts and berries. This particular compound is one of a class of compounds called “polyphenols” (based on their physical structure) noted for its antioxidant properties. Antioxidants in general are thought to protect the human body against oxidative damage that leads to diseases such as cancer, heart disease, Alzheimer’s Disease, and diabetes. The logical argument is that consuming foods high in antioxidant compounds (including resveratrol) will protect a person against oxidative damage that is a factor in the development of these diseases.”

Does this mean drinking red wine regularly can help reduce our chances of getting any of those diseases? Potentially, but without further research, it’s hard to say for sure. Dr. Johnston points out that while it sounds amazing, there are several flaws to this logic, the most significant being the fact that oxidative damage is not the only cause of these diseases, so fighting oxidative damage alone is not enough. Another flaw to note is that it is unknown to what degree antioxidant consumption (via our diets or dietary supplements) is effective in disease prevention. What does that mean? According to Dr. Johnston, “the combination of these two flaws makes it impossible, therefore, to determine required consumption rates to cause the effect we desire.” So, while it would be amazing if we could just pop a cork instead of dragging ourselves to the gym, it’s going to be a few years and many research studies more before this is even a remote possibility.

Exercise can provide great benefits such as protection from a variety of health problems such as “heart disease, stroke, high blood sugar, noninsulin-dependent diabetes, obesity, and osteoporosis.” Moderate red wine consumption can reduce “the risk of depression, colon, lung, prostate, and breast cancer, dementia, and type-2 diabetes, in addition to minimizing brain damage caused by stroke and slowing down aging rates.” So while exercise and red wine consumption certainly offer similar benefits, Dr. Johnston reminds us that there are also many benefits offered by regular exercise that drinking red wine does not.

Dr. Tony Johnston: “The bottom line is that until we conduct more high-quality research and understand much more about how our bodies work, the factors involved in disease expression, and the effects of the multitude of dietary permutations in our population, we’ll have to continue to exercise regularly, eat healthily, and see a physician regularly to ensure that we remain healthy. The consumption of resveratrol supplements to prevent disease and slow the aging process is not recommended. That being said, a glass of red wine, especially with good food and great company, will certainly make your life more enjoyable and may even offer some health benefits on the side.”

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