Nutritionists claim antioxidants are the next miracle supplements. This article aims to explain antioxidants, their role in aging, cancer, autoimmune diseases and how, if at all they can help you live a vibrant life, full of energy and vitality.

To all people who want a healthy life with natural means, antioxidants are new way. So say the top nutritionists, many of whom are recommending these supplements to their clients. This article will help you discover the truth about antioxidants and how to use them without expensive supplements or pills.

This article is a little long as we are dealing with a few scientific words which needs some explanation.

Don’t skip the introduction though because if you do skip then there are little chances you will see how they can help you.

At the end I will give you a simple 3 step plan for all your antioxidant needs.

What are Antioxidants?

To understand antioxidants let us in brief see what’s happening when you move or eat or simply rest.

At all times various processes occur in our bodies. Every process requires energy for various reactions from thinking to breathing , from digestion to absorption.

During these energy production reactions, called the electron transport chains, oxygen combines with hydrogen to form water in the cells.

But 2-5% of oxygen forms reactive oxygen species which are called free radicals.

“Free radicals are highly unstable compounds, which contains at least one unpaired electron in its outer ring”.

A paired electron is stable and an unpaired one is not. To stabilize themselves they combine with anything in sight. When they combine with our cells membranes, a process called oxidation of the substrate occurs, by which free radicals disrupt cellular integrity exposing our cells to potential risks from other agents.

A cell without a proper cell wall is like a home with weak walls. You get the picture!

So how does our bodies react against these scavengers.

Fortunately we have antioxidants.

“Antioxidants are a group of naturally occurring nutrient substances which delay or prevent the oxidation of the substrate, thereby protecting the body from harmful free radicals which injures tissues and organs”.

For example - When a free radical like reactive oxygen is formed, antioxidant superoxide dismutase catalyzes it to form hydrogen peroxide which later breaks down to water and stable oxygen molecules.

See how antioxidants act like free radicals scavengers.

Normally the body reserves of antioxidants namely glutathione peroxidase, superoxide dismutase and catalase work well to prevent the free radicals from causing tissue damage.

Its when the body reserves are low when we got a potential risk on our hands.

So why do you require extra antioxidants?

The Key to a healthy Body is to have an excellent balance between Free radical and antioxidants so that the defense network works efficiently.

Research shows that the free radical damage is seen in conditions like cancer, heart disease, osteoporosis and immune diseases. This leads to the diagnosis of antioxidant deficiency which are so essential to satiate free radicals.

Conversely studies have shown that species who live longer and disease-free have a higher level of antioxidants like superoxide dismutase.

So additional antioxidants from diet or supplementation plays a very important role in preventing aging and many diseases.

Who requires additional Antioxidants?

Are you,

  • over 40 years old
  • exercising or involved in competitive sports
  • an easy prey to common ailments easily
  • having a family history of coronary artery disease, immune diseases, cataract etc.
  • having a family history of cancer, osteoporosis or unknown {idiopathic} diseases
  • interested in staying healthy and disease-free.

If any of the above applies to you then read on as you will immensely benefit from antioxidants.

Athletes, exercise and the antioxidants

Exercise is shown to increase the free radical production. The free radicals overwhelm body’s natural defenses and can pose a threat to health. They are also shown to cause muscle injury and are believed to be an important of Delayed onset muscle soreness, seen more with eccentric contractions.

Although up-regulation of antioxidants production helps to counter these free radicals, supplementation is very useful for athletes and fitness enthusiasts ho train with high intensity, either aerobics or resistance training.

What are the antioxidants I need?

The best antioxidants you need to supplement in your diet are vitamins A, E, C and the Vitamin A precursor beta-carotene.
A Simple 3 Step Plan

Now to the 3-step plan for all your Antioxidant needs.

Step One - Are you Antioxidant deficient?

I have earlier mentioned the importance of a nourishing diet to stay healthy and fit. Now is the time for you to analyze your diet.

Please answer the following questions.

  • Are you taking the recommended number of fruits and vegetables servings?
  • Do you eat at regular intervals?
  • Do you eat to feed or eat for convenience?

For now just answer these questions. In the next two steps I will give you a plan.

Step Two - How to get these essential antioxidants?

If you have answered the above questions then its time to see if you need additional supplements.

If you one of the elite ones who eat exceptionally well then you do not need additional supplementation. You will do well by adding to your list a few more sources from the list below.

Lets make one thing clear. Food are best sources of antioxidants as they not only provide antioxidants but also have a positive health effect due to added vitamins and flavones.

Start with these 3 antioxidants. I have included a list of foods rich in these antioxidants.

Beta-carotene - Green and yellow leafy vegetables like carrots, spinach, broccoli, sweet potatoes, apricots, etc.

Vitamin C - citrus fruits, cabbage, tomatoes, strawberries.

Vitamin E - Vegetable oils, whole-grain bread and green leafy vegetables.
Step Three - Antioxidant Supplementation

Is Antioxidant supplementation indicated?

Since it is very difficult form us to eat 5 or more servings of fresh vegetables and fruits daily, I would suggest supplementation if you fall in to the above categories. The Packers regimen by Dr Packer is a good place to start. You can read more about his antioxidant supplementation packages in his book, “The Antioxidant Miracle”.

Conclusion

Antioxidants are here to stay since studies are confirming their various advantages. Start with the basic servings of foods rich in antioxidants today and if you see a good difference, which you will, you can go ahead with antioxidant supplementation.

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