Antioxidants have been touted as the key to health and longevity. Why? What are antioxidants and how do they help us?
Antioxidants act to prevent and repair damage caused by oxidation. Although we know that oxygen is vital to life (i.e., breathing!), oxygen is also highly corrosive.
We've all seen the damage that oxygen can do. Consider rust on metal or the browning of an apple slice. These are examples of oxidation. In our body, oxidation results in the formation of free radicals, harmful substances that can damage cells.
Free radicals cause your body to show signs of age, illness and disease. Research suggests that damage from oxidation and the effects of free radicals can be prevented and perhaps ameliorated by antioxidants.
Diet is our primary source of antioxidants. Vitamins such as C and E, and beta-carotenes, act as antioxidants that can neutralize the harmful effects of oxidation. To fight the effects of free radicals, incorporate the following into your diet:
- Reduce your overall fat intake to 25% or 30% of total calories.
- Reduce your consumption of red meats. Aim to eat at least 4 meals of fish or poultry each week.
- Eat four or more servings of fresh fruits and vegetables daily.
- Eat your fruits and vegetables raw, whenever possible to preserve the antioxidant properties.
- Drink green tea.
Should you take supplements? There is insufficient evidence that consuming large quantities of vitamin supplements helps. If your diet is lacking in nutrients, a basic multivitamin can help to fill in gaps, but cannot completely make up for a poor diet.
How much of each vitamin do you really need? Aim to obtain 15mg of Vitamin E daily, from diet or supplements, but do not exceed 1 gram per day. Fifty-five mg of Selenium is recommended; do not exceed 400 mg. Consume at least 90 mg of Vitamin C, but no more than 2 grams, per day. All in all, it's important to remember that antioxidant nutrients are wonderful for you; however, too much of any vitamin can be toxic.
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