Sunday, April 19, 2015

Protect Your Body with Antioxidants



To produce energy, every cell in your body needs a constant supply of oxygen.  For this reason, oxygen is basic to life.  Without oxygen we would die.

There is a down side to oxygen.  When our cells burn oxygen, they form free radicals, or oxygen by-products.  These free radicals can damage body cells and tissues.  Environmental factors such as cigarette and other smoke, and ultra violet light also cause free radicals in your body.  You are familiar with the damage caused by oxygen.  When you expose a cut apple to air the oxygen turns it brown.  This is called oxidation.  If we put vitamin C on the apple in the form of fruit juice, the apple stays white.  Exposure to oxygen also causes oil to go rancid, but if vitamin E is added, the oil does not spoil as quickly.  Free radicals cause oxidation or cell damage in the body.  That may lead to the onset of health problems, such as cancer, artery and heart disease, cataracts, arthritis, and some deterioration that goes with aging.  Antioxidants in your body counteract the effects of free radicals.

Three antioxidant vitamins appear to play a very unique role by “neutralizing” free radicals: beta carotene, vitamin C and vitamin E.  Some enzymes that have trace minerals – selenium, copper, zinc, and manganese – act as antioxidants, too.  As scavengers, antioxidant vitamins mop up free radicals, rendering them harmless waste products which get eliminated before they do damage.  Antioxidants may even may help undo some of the damage already done to the body’s cells.

Your source of antioxidant vitamins should come from eating plenty of fruits and vegetables.  Eating whole grain food and nuts will also provide you with a good supply of antioxidants.  Many foods also have been fortified with antioxidants, but it is not known how well supplemental antioxidants are absorbed by the body.  Antioxidants are one of the reasons people are urged to “Eat a Rainbow” in fruits and vegetables each day.  This variety ensures that we get many antioxidants, as well as flavonoids and phytochemicals.  We should be eating between 5 and 9 servings each day.  A serving is equal to ½ cup, so shoot for at least 2 ½ cups of fruit and vegetables each day.


Include BLUE/PURPLE in your low-fat diet to help maintain:
A lower risk of some cancers 
Urinary tract health
Memory function
Healthy aging

Include GREEN in your low-fat diet to maintain:
A lower risk of some cancers
Vision health
Strong bones and teeth

Including WHITE in your low-fat diet helps maintain:
Heart health
Cholesterol levels that are already healthy
A lower risk of some cancers

Including YELLOW/ORANGE in your low-fat diet helps maintain:
A healthy heart
Vision health
A healthy immune system
A lower risk of some cancers

Include a variety of RED fruits and vegetables in your low-fat diet to help maintain:
A healthy heart
Memory function
A lower risk of some cancers
Urinary tract health

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