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Antioxidants: Genie in a Bottle or Genie from the Garden? by Ihor Magun, M.D., F.A.C.P. Over the last few years, the media has whetted our thirst for knowledge about an eleven- letter word that is showing up on packaged goods, television ads, newspaper and magazine articles, and the radio: antioxidants. It is a word that is mysteriously associated with something powerfully healthy, something that fights bad things that attack the human body and acts as a shield against other bad things. For most people, however, the how and what of antioxidants is pretty vague; exactly what they are and why they have a positive connotation is rarely explained in the media that has given them such celebrity status. So what are antioxidants? A simple defi nition is that they are molecules that defend healthy cells in the body from something unhealthy in the body. That something unhealthy is “free radicals,” which are damaged cells that can injure other cells, damage DNA (genetic material), and create a seed for disease. In other words, they can initiate a chain reaction and produce an unhealthy domino effect. Our bodies need antioxidants as a defense against free radicals. One way to demonstrate how this works is by analogy. Take for example a freshly cut apple and a fresh-cut wound on the skin. An apple slice turns brown, the skin becomes inflamed—both undergo a process called oxidation. Oxidation pro duces a change in the cells. The apple will even tually rot, but the human skin will eventually be healed by healthy cell growth. This constant turn around of cells actively goes on in our bodies regardless of any superficial cut. It is a mechanism that is a means of keeping the body healthy. The drawback in this mechanism is that even though the body is able to metabolize oxygen efficiently, some cells are damaged during oxidation and turn into free radicals. This is where antio xidants come in as a sort of second line of defense: They interact with free radicals and terminate the bad chain reaction described above—a sort of "damage control." Several naturally present enzyme systems in the body can eliminate free radicals, but the prin ciple necessary vitamin antioxidants are beta- carotene, vitamin C, and vitamin E. These vitamins can only be supplemented in our diet. Thus, one of the things the media tells us is to buy and eat plenty of foods that are “high in antioxidants.” Another thing we are told to do is to buy antioxidants in a bottle—manufactured vitamin supplements that are supposed to be as good as (if not better than) natural antioxidants found in some foods. But before you run out to purchase one or all of these supplements, bear in mind the fol lowing. A very large study in which more than 100,000 health professionals were followed for nearly two decades and questioned about dietary habits and vitamins. Researchers found that there was some correlation between antioxidant supple ment and a lower risk of cardiovascular disease. There was, however, no association between in gestion of these vitamins and overall cancer rates. Thus, despite the known fact that antioxidants are necessary for good health, it is premature to make any hard and fast calls regarding specific supple ments and dosage. What we do know is that normal concentrations of vitamins are indeed antioxidants, and the best source of these are not found in bottles, but from fruits or vegetables. We also know, that high doses of supplements in tablet form can be harmful. New data from ongoing research will shed more information as to which supplements should be taken and if so, how much and how often. Do not give in to the media hype. Instead, follow the old and familiar advice that has proven benefits: Exercise and eat 5 servings of fruit and vegetables daily. This is still the best way to protect yourself from illness and stay healthy. An easy checklist of natural antioxidants follows: • Vitamin E is naturally found in whole grains, nuts, seeds, apricots, and vegetable and fish oils. • Vitamin C is found in citrus fruit, the cabbage family, kiwi, and strawberries. • Beta carotenes are found in milk, grains, carrots, broccoli, yams, tomatoes, squash, peaches, and cantaloupe.
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