Food Talk: What are antioxidants

QUESTION: You stated in your article last week about swine flu that I need antioxidants. What are antioxidants? What do the do for me?

ANSWER: Sorry if I confused you. I will try to explain the best I can. There is much research going on about these chemical compounds, and the answer today may be different from the answer tomorrow. 

In simple terms, antioxidants are chemical compounds that protect the cells against the effects of molecules produced when the body breaks down food or is exposed to pollutants. These compounds causing us problems are called free radicals. Free radicals can damage cells and may play a role in many diseases or medical conditions. The main reason people are interested in antioxidants is their potential for preventing disease.

Scientists still are trying to gain a firm understanding of exactly how antioxidants function. Food is complex and so is the way our bodies process it. Therefore, research conducted in a laboratory may not always lead to conclusive answers. 

Researchers have been able to group the antioxidants, but there are hundreds of different types of antioxidants in each group. What the scientific community has agreed upon is that it is better to get your antioxidants from whole food choices. If you cannot eat certain foods it may be necessary for you to supplement. But, please work with a dietitian or your medical doctor and establish certainty of need. There is a reason they are called supplements and not food substitutes.

There are at least seven known groups of antioxidants. They are as follows:

1. Beta-Carotene -- found in orange and yellow fruits and vegetables and very dark leafy greens

2. Lutein -- found in dark leafy greens, carrots, corn and squash

3. Lycopene -- found in red, fleshy fruits and vegetables (cooked tomatoes)

4. Selenium -- found in seafood, lean meats and whole grains

5. Vitamin A  -- found in eggs, meat and dairy

6. Vitamin C -- found in citrus fruit, kiwi, bell peppers and broccoli

7. Vitamin E  -- found in wheat germ, nuts and the oil of nuts.

You can quickly see if you eat a diet rich in fruits and vegetables you are one up on the game. Add the three cups of dairy products and three to four servings of whole grain and you will be eating plenty of antioxidants. Currently there are 298 studies being done on antioxidants. Stay alert to new information. The scientific community does agree that antioxidants, especially from whole foods, are beneficial. Explaining the exact how or why simply cannot be answered at this time.

For more information about any nutrition issues, please call Registered Dietitian Ellen Loftis at (479) 549-2425.