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| Free Radicals – “The Bad Guys” |
Free radicals are harmful chemicals normally produced by the human body during chemical reactions with oxygen in the cells. They are formed in higher quantities upon exposure to UV light, radiation, and stress. They damage vital cell DNA, proteins and lipids. This can ultimately lead to heart disease and cancer. |
| Antioxidants Save the Day |
| Antioxidants combine with free radicals to neutralize them. This prevents the free radicals from harming the cells. In addition, antioxidants can: block formation of cancer-causing compounds, prevent oxidation of LDL cholesterol to reduce atherosclerosis, maintain normal cell DNA and cell membrane integrity, and stimulate immune response. Research has shown that daily intake of antioxidants helps to prevent heart disease, cancer, and premature aging. The major antioxidants are Vitamin E, Vitamin C, and Beta Carotene. Adequate intake of all three is important since they work together to quench free radicals. |
| Vitamin C |
| Vitamin C is important for wound and fracture healing. It increases resistance to infection, aids in prevention and treatment of the common cold, increases absorption of iron, increases strength of blood vessels, and prevents nitrate formation into cancer-causing substances. Deficiency leads to Scurvy, soft bleeding gums, slow healing wounds, easy bruising, and muscle weakness. Good sources of Vitamin C include: citrus fruits, red bell peppers, strawberries, broccoli, cantaloupe, papaya, and brussel sprouts. |
| Vitamin E |
| Vitamin E helps bring nutrition to the cells. It is important in the red blood cell formation process and for supplying oxygen to the blood. Vitamin E helps prevent and dissolve blood clots, and decrease risk of heart disease and sterility. Deficiency leads to the rupturing of red blood cells, loss of reproductive function and sexual vitality, degeneration of the heart, and dry skin. Good sources of Vitamin E include: wheat germ, sunflower seeds and oil, nuts, vegetable oils, eggs, and fortified cereals. |
| Beta Carotene |
| Beta Carotene is a form of Vitamin A found in plants. It helps with growth and repair of body tissues. It counteracts night blindness, protects mucous membranes and consequently reduces incidence of infection. It also helps with bone and teeth formation. Beta Carotene deficiency leads to night blindness, rough dry skin, and frequent fatigue. Good sources of beta carotene include: carrots, sweet potatoes, butternut squash, mango, apricots, and spinach. |
| Other Antioxidants |
| Selenium is a mineral involved in the formation of a powerful antioxidant enzyme in the human body. It may help protect against heart disease and cancer. Selenium helps boost immune function by protecting white blood cells from free radical damage. Good sources of Selenium include Brazil nuts, broccoli, mushrooms, cabbage, snapper, halibut, and cashews. Good sources of phytochemical antioxidants, such as chlorogenic acid, can be found in strawberries and pineapple. Cumarin is a phytochemical antioxidant found in curry and mustard. Ellagic acid is found in grapes, strawberries, and blackberries. Ginger is a good source of gingerol. Phenolic acid is found in blueberries, pears, cherries, apples, oranges, and coffee beans. Paprika is a good source of canthaxanthin. Quinones and Rosmaric acid is found in Rosemary. Tannins is found in lentils and grapes. |
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